I wrote an article on the squat challenge. I paste you an extract of it :(...) I strongly think that this challenge have been USEFUL during my 10K, because that amount of squats works the core and the ENDURANCE. So THANK YOU TIA !!! From my heart. Thank you for making me realize that strength training to build muscle (my objective now) is the solution. That challenge leads me to train with resistance band now and... I want to try LIFTING. Hahahaha IRON ANGEL: you got the power ☆♡ .
Awwww thank you so much! I’m glad it’s been so helpful to you and that you’ve decided to take on strength training!! That’s fantastic! Let me know how you get on! :D
can you give an example of what you would eat on a rest day while doing leangains/cbl and what you would eat on a workout day?
- Breakfast (If you have it) - Bacon and Eggs
- Lunch - Tuna Salad (Tuna, simple vinaigrette dressing with olive oil, red peppers, green beans, salad)
- Snack - Banana Hazelnut milk shake or some beef jerky and hard boiled eggs
- Dinner - Steak, broccoli + green beans with sweet potato or chicken and red pepper stir fry and more broccoli and then some yoghurt and fruit after.
- Breakfast (If you have it) - Any leftover meat (chicken, beef etc) with some green vegetables or some bacon and eggs.
- Lunch - Chicken and broccoli or a salad
- Snack - Beef jerky or salami….or even more bacon or any type of fish or other meat.
- Dinner - Have whatever you want with that for dinner. Rice and a thai green curry or sausages and potato. It’s up to you.
- Splurge - Ice cream, pizza, chocolate, donuts….have whatever you want that you would normally count as absolute junk. Add up your carb intake.
And to put it very simply:
Rest Day - 30g of carbs or less in the evening + more protein and fat during the day (breakfast, snacks and lunch).
Workout Day - 1-2g of carbs per lb of bodyweight in the evening after dinner. MINIMAL CARBS DURING THE DAY, stick to proteins during the day.
Hope that helps.
in reference to the carb back loading: do you workout on the first 10 days? you say you need to eat more carbs on workout days but I don't get it with the 30g during the first 10 days.
Yep. Workout as normal.
You do a 10 day induction to prepare your body. This will get your body in the correct state before you start munching on high-glycemic foods. I’ve posted two links on the post I did about CBL. Have a read as it explains it a bit better. Or have a read at Cut and Jacked’s guide » Click Here
wait, i'm sorry, i still don't completely understand carb back loading? so you eat 30 g or under of carbs for 10 days then....?
Then on your workout days you eat 1g of carbs per lb of bodyweight if you want to drop body fat, or 2g of carbs per lb of bodyweight if you want to gain mass and stay lean. So for example if you’re 150lbs you have 150g of carbs. You can adjust it if needed too.
Then on your rest days you just have 30g of carbs or under like you did for the first 10 days.
The 10 days are just an induction of sorts.
You are one of the sweetest, most informative, cute and intelligent women. Thank you for being so lovely <3
Oh my god 0_0
Im you know I’m in love with you. This just made my day!!! THANK YOU SO MUCH!!! You’re so amazing!! Thank you for being one of my biggest inspirations and for being so damn badass (and hawtttt :P)!!! SENDING SO MUCH LOVE YOUR WAY! <3333
Ahh, thank you for the post on carb back-loading! I just started it on recommendation of a PT at the gym who had great success with it, and I hope it works half as well as everyone says it does! I get angry if I don't have carbs, haha, so it sounded like something worth a try.
No problem! :D
It’s absolutely fantastic! Let me know how you get on!!
Happy Carbings :P
When I first heard about carb back-loading I thought it was too good to be true. Eat lots of ice cream and pizza….keep all the strength and hard work you gained AND get lean too? Yeah right! But I soon found that this new way of eating actually works.
Here’s a quick run down of how it works:
- The first 10 days are AGONY. 10 DAYS OF 30G OF CARBS OR LESS. This is like an induction into the lifestyle and to get your body ready.
- You back load your carbs so that you eat them AFTER your workout.
- Before your workout you eat your proteins and fats (no carbs what so ever).
- 1-2g of carbs per lb of bodyweight (dependent on your goals and if you’re male or female). If you want to drop body fat keep it at 1g or less. If you want gains but want to stay lean, go for 2g.
- Protein intake is roughly 1g per lb of bodyweight (again, it is dependent on your goals and also whether you are male or female).
- On workout days you carb back load.
- On rest days/light days you stick to 30g of carbs or less (like the induction). Some may need more carbs on rest days than others. If for example, you workout 5-7 days a week and lift heavy…you may need more.
- Fat intake is not that important, eat as much as you like. Just keep it healthy.
- Don’t bother looking at the scales. Just have a look in the mirror. if you’re feeling leaner…you’re on the right track or may even need to up the carbs. If you feel a bit bloated then just lower your carbs slightly.
- If you’re already doing IF or Lean Gains you’ll fit into this new lifestyle with ease.
The 10 Day Induction Phase
This hurt my brain, heart and stomach all at the same time when I first realised that I had to do this first. Kiefer (the creator of CBL) recommends 10 days….of 30g of carbs or less to prime your body to this new way of eating….I honestly thought I would die of carb deprivation. The first 5 days where just absolute hell, especially since I was doing leangains too and as a girl….my hormones were all over the place and being deprived of yummy carby goodness just turned me into a grumpy sod. By day six however it started to ease up on me and it wasn’t so bad. I seriously recommend just upping your protein to 2g of protein per lb of bodyweight for these 10 days, especially if like me, you’re training a lot and always hungry. AND DRINK UP!
Onto The Fun Stuff
I can tell you now that by day 11 I trained my ass off and then sunk my teeth into a huge white chocolate cheesecake (8 slices all for me), it was so good my jaw tingled. Go easy on your stomach, I made the mistake of shoving so much in my mouth and tummy I felt stupidly sick afterwards….so use the several hours you have to split all those delicious carbs up :P And remember that brown rice and porridge won’t do…you have to shovel cookies, pizza, donuts, ben and jerry’s….all the “junk” we’ve been told to lay off. That’s what is going to get you lean….surprisingly!
I would go on to explain it all but i’ll just provide the link for you all since the guy that actually created CBL explains it far better :P
Another great article to read - Cookie Monster - Thoughts On CBL
I love CBL. It’s simple and it works. Currently I’m trying to gain more muscle using CBL and it’s working really well for me! I’m just as excited to “cut” for my meet in december. If you’re a carb fiend like me, THIS IS THE LIFESTYLE FOR YOU! Once you’ve done the 10 days you can now officially say that you have just dived head first into the world of carb back-loading. Just stick to the guidelines and see how it goes for you!
i read that you eat at a calorie deficit on rest days and more on workout days, but about how much of a deficit do you eat at/how much more over your BMR/TDEE/etc. do you go over? i've been trying to tweak my intake and thought you'd be good to ask as you look fab and are so strong! thank you :)
I am carb back loading at the mo. It’s not really a calorie deficit per-say since I still eat A LOT (calorie wise it’s like 3000+ haha I don’t really look at calories), but I cut my carbs from about 150-250g on workout days to 30g on rest days. Since I workout everyday I just go low carb on my light volume days (2x a week).
I would honestly just forget the calories and just focus on your macro nutrients. Adjust your carb, protein and fat intake and just see which works best for you. Simple yet it works very well! :) Everyone is different.
I came across your Tumblr after someone posted a tia squats tag. I've always been self conscious about my body, which is ironic because I model! I'm going through a stage in my life of purging everything out that is unhealthy, starting with small mundane things like objects in my room, and now my eating habits. I struggle with self harm too, and it's awesome to see you don't let that cripple you! I'm ready to change for the better too, and I'm so glad I'll have your blog to keep me motivated!
This is such a lovely message. Thank you so much lovely! We all start somewhere and it doesn’t matter how small you do start….baby steps make up for leaps and bounds later on. Keep it up and well done for being so damn strong for dealing with SH. Keep in touch and let me know how things go. Always here! :)
Hey gorgeous! I just wanted to ask isn't it bad to squat everyday? Just asking no offence!
Not at all :) If you’re doing the squat challenge think of it as form of high volume cardio. Some people say that you shouldn’t squat everyday, others say do. Just go with how you feel, listen to your body! If you’re feeling a bit sore be sure to stretch, eat and drink plenty. I’d recommend using a tennis ball for any DOMS (aka muscle soreness). Hope that helps! :)
“ All joking aside, it is amazing this basic fact, THE fact of weight lifting, of strength training of any kind, is completely lost in the clutter of most everyone’s workouts and workout programs. You must add weight to the bar. You must give your body something to adapt to. Without a reason, the body will never get stronger. It is up to you to provide the reason. And, of course, that reason should be heavy.