Calling all bodybuilders

[RagE]

The book is not only a nutritional protocol. It has a SHITLOAD of interesting information, that is very relevant for bodybuilding.  Even if you end up not doing CBL, it is wll worth the money just for the massive amount of easily available information in it.

[McLeod2012]

Yeah, buying it would be my best bet. There is no hard copy correct? Just the e book?

[Big Tex]

Just the ebook right now.

[McLeod2012]

Okay, thanks for the help guys

[Naomi Most]

Please feel free to use the "CBL Cheat Sheet" I put together.  (Well, to be honest, I "borrowed" it from SJ.)  There's a list of articles on the following thread that you can use to piece together the diet, as many have done in the past.

http://dangerouslyhardcore.com/forum/index.php?topic=255.0

[McLeod2012]

Haha oh don't worry I've already read it like three times. I've listened to the hour long podcast about five times too along with the other nutrition articles too. They're all on my favorites. Thanks though!

[McLeod2012]

Would someone care to post an example of a Stength Accumulation diet plan for a day? I didnt know if there were examples in the book or not and I know it depends on the person. But a template of a diet would be appreciated. I'm about to go into a "cutting" phase as a bodybuilder. Not contest prep or anything like that however.

[ibobland08]

Here is my diet.  I am 5'6" 170 lbs at about 8% bf

Workout Day

Wake:  7 am

Coffee @ 7:30 sometimes cream/coconut oil, but usually black

Meal 1 @ 10 am:  3 eggs, 4 ounces of beef, 2 cups (packed very tightly) spinach and romaine lettuce, 2 g of NOW ultra Omega-3 fish oil, 1 tbsp chia seeds, 2 tsp psyllium husk

Meal 2 @ 2 pm:  3 eggs, 2 cheese sticks,

Preworkout Shake @4:30 pm: 10 g of whey, 1 tablespoon coconut oil, 5 g creatine, 2.5 g beta-alanine (not CBL protocol)

Workout @ 5pm

Post Workout Shake: 10 g of casein protein, 20 g of whey isolate, 15 g of hydrolyzed whey, 5 g creatine, 2.5 g beta-alanine, 35 g of dextrose

1 hour after PWO shake:  Backload with bake potatoes, bagels, milk, overripe bananas, pancakes until 10 or 11 pm

Bedtime:  11:30 pm


For non-workout days just stay under 30 g of carbs and don't eat until 12 hours has passed since the last time you ate the previous day.  I probably eat about 120 g of protein and about 140 g of fat on these days, but I probably should eat more.

[AdamFiddler]

Here is my diet.  I am 5'6" 170 lbs at about 8% bf

Workout Day

Wake:  7 am

Coffee @ 7:30 sometimes cream/coconut oil, but usually black

Meal 1 @ 10 am:  3 eggs, 4 ounces of beef, 2 cups (packed very tightly) spinach and romaine lettuce, 2 g of NOW ultra Omega-3 fish oil, 1 tbsp chia seeds, 2 tsp psyllium husk

Meal 2 @ 2 pm:  3 eggs, 2 cheese sticks,

Preworkout Shake @4:30 pm: 10 g of whey, 1 tablespoon coconut oil, 5 g creatine, 2.5 g beta-alanine (not CBL protocol)

Workout @ 5pm

Post Workout Shake: 10 g of casein protein, 20 g of whey isolate, 15 g of hydrolyzed whey, 5 g creatine, 2.5 g beta-alanine, 35 g of dextrose

1 hour after PWO shake:  Backload with bake potatoes, bagels, milk, overripe bananas, pancakes until 10 or 11 pm

Bedtime:  11:30 pm


For non-workout days just stay under 30 g of carbs and don't eat until 12 hours has passed since the last time you ate the previous day.  I probably eat about 120 g of protein and about 140 g of fat on these days, but I probably should eat more.

Thanks for posting your template. 

How influential would you say Creatine is in your regime of building lean muscle?  I'm not currently cycling any anabolic supps other than Asprey's Upgraded Whey but am about to go on some pretty intense cycles for the next 16 weeks and am thinking some Creatine might be a good idea and possibly even necessary.  To be honest, the only thing keeping me from trying it is the problems I've heard reported with water retention.  Have you had any problems with this or tips on how to avoid it?


-Adam

[ibobland08]

Here is my diet.  I am 5'6" 170 lbs at about 8% bf

Workout Day

Wake:  7 am

Coffee @ 7:30 sometimes cream/coconut oil, but usually black

Meal 1 @ 10 am:  3 eggs, 4 ounces of beef, 2 cups (packed very tightly) spinach and romaine lettuce, 2 g of NOW ultra Omega-3 fish oil, 1 tbsp chia seeds, 2 tsp psyllium husk

Meal 2 @ 2 pm:  3 eggs, 2 cheese sticks,

Preworkout Shake @4:30 pm: 10 g of whey, 1 tablespoon coconut oil, 5 g creatine, 2.5 g beta-alanine (not CBL protocol)

Workout @ 5pm

Post Workout Shake: 10 g of casein protein, 20 g of whey isolate, 15 g of hydrolyzed whey, 5 g creatine, 2.5 g beta-alanine, 35 g of dextrose

1 hour after PWO shake:  Backload with bake potatoes, bagels, milk, overripe bananas, pancakes until 10 or 11 pm

Bedtime:  11:30 pm


For non-workout days just stay under 30 g of carbs and don't eat until 12 hours has passed since the last time you ate the previous day.  I probably eat about 120 g of protein and about 140 g of fat on these days, but I probably should eat more.

Thanks for posting your template. 

How influential would you say Creatine is in your regime of building lean muscle?  I'm not currently cycling any anabolic supps other than Asprey's Upgraded Whey but am about to go on some pretty intense cycles for the next 16 weeks and am thinking some Creatine might be a good idea and possibly even necessary.  To be honest, the only thing keeping me from trying it is the problems I've heard reported with water retention.  Have you had any problems with this or tips on how to avoid it?


-Adam

I was in a hurry when I wrote this originally and I have a few additions.  First I consume olive oil with the spinach/coconut oil and I have butter and 1.5 cups of broccoli and 2 g of fish oil with meal 2.  I also have two cups of coffee with my pre-workout shake and a post workout caffeine pill.  Finally I have 2 more g of fish oil with my backload.

As far as creatine I would reccomend it, but it isn't necessary.  It won't make you retain water, that is a myth that comes from people who load it with a ton of carbs.  Make sure you buy pure plain creatine.  I would suggest buying it off of True Nutrition.  Do not buy stuff from MuscleTech or any of the big name supplement brands.

[AdamFiddler]

All of the supplements that are pharmaceutical grade available I get from NutraBio.  It's dirt cheap on there.  I get the BCAA's from there as well.  Are you on mono or one of the derivatives?  I was thinking about going with HCl. 


-Adam

[ibobland08]

Always buy mono.  It is the one all the studies are based on.  I recall reading a study somewhere that mono outperforms the other forms of creatine even though the other forms are supposed to be better.

[Nsharp]

Here is my diet.  I am 5'6" 170 lbs at about 8% bf

Workout Day

Wake:  7 am

Coffee @ 7:30 sometimes cream/coconut oil, but usually black

Meal 1 @ 10 am:  3 eggs, 4 ounces of beef, 2 cups (packed very tightly) spinach and romaine lettuce, 2 g of NOW ultra Omega-3 fish oil, 1 tbsp chia seeds, 2 tsp psyllium husk

Meal 2 @ 2 pm:  3 eggs, 2 cheese sticks,

Preworkout Shake @4:30 pm: 10 g of whey, 1 tablespoon coconut oil, 5 g creatine, 2.5 g beta-alanine (not CBL protocol)

Workout @ 5pm

Post Workout Shake: 10 g of casein protein, 20 g of whey isolate, 15 g of hydrolyzed whey, 5 g creatine, 2.5 g beta-alanine, 35 g of dextrose

1 hour after PWO shake:  Backload with bake potatoes, bagels, milk, overripe bananas, pancakes until 10 or 11 pm

Bedtime:  11:30 pm


For non-workout days just stay under 30 g of carbs and don't eat until 12 hours has passed since the last time you ate the previous day.  I probably eat about 120 g of protein and about 140 g of fat on these days, but I probably should eat more.

What are some of the gains you've gotten from this diet?

[ibobland08]

Here is my diet.  I am 5'6" 170 lbs at about 8% bf

Workout Day

Wake:  7 am

Coffee @ 7:30 sometimes cream/coconut oil, but usually black

Meal 1 @ 10 am:  3 eggs, 4 ounces of beef, 2 cups (packed very tightly) spinach and romaine lettuce, 2 g of NOW ultra Omega-3 fish oil, 1 tbsp chia seeds, 2 tsp psyllium husk

Meal 2 @ 2 pm:  3 eggs, 2 cheese sticks,

Preworkout Shake @4:30 pm: 10 g of whey, 1 tablespoon coconut oil, 5 g creatine, 2.5 g beta-alanine (not CBL protocol)

Workout @ 5pm

Post Workout Shake: 10 g of casein protein, 20 g of whey isolate, 15 g of hydrolyzed whey, 5 g creatine, 2.5 g beta-alanine, 35 g of dextrose

1 hour after PWO shake:  Backload with bake potatoes, bagels, milk, overripe bananas, pancakes until 10 or 11 pm

Bedtime:  11:30 pm


For non-workout days just stay under 30 g of carbs and don't eat until 12 hours has passed since the last time you ate the previous day.  I probably eat about 120 g of protein and about 140 g of fat on these days, but I probably should eat more.

What are some of the gains you've gotten from this diet?

I was 172 when I started.  I lost about 2 pounds and about 1-2% bodyfat.  My veins are popping out in my lower abs now and I am definately stronger.  My 5 rep max for my squat increased by about 15 pounds since starting this about a month ago.  It's not the best mass gains I've ever made, but hey, I'm trying to lean out a bit more so what do you expect?  Whenever I was on Density Bulk though I went from 162 to 172 in a bit over 2 months, so those were very big gains in a short amount of time.  Strength Accumulation will allow to gain a bit of muscle, but it is mostly for leaning down.

[AdamFiddler]

ibob,

Was that gain in you squat 5RM proportional to, faster, or slower than the gains you were having in the months leading up to starting your protocol?

-Adam