4/2/13

Eat Junk Get Lean: The Cheat Sheet

what a face

I eat a lot of food. When people are around me when I eat they are equally impressed, and disgusted with my feeding capacity. It never fails that someone will ask me how I can eat so much food and still stay so lean. Easy answers heavy lifting, and CBL. CBL is shorthand for Carb BackLoading, which I called the diet people could do their entire life and not getfed up with.[Eat Junk Get Lean] It was founded with scientific principle and I promise it works when used right.


Been carb back loading for about 5 days now. I really like it. Could you give me some tips and pointers? Maybe about common pitfalls to avoid? I know you have been doing it for a while now. Thanks dude. – Sergio

Basically you’re asking for a easy access cheat sheet. I perform CBL through a paleo diet as well, but you don’t have too. To make life easier I will just give advice for a non paleo CBL. The primary goal of CBL is to get the body to enter into a ketogenic state, without this hypoglycemia is a huge risk. Most CBL protocols suggest that you go 10-14 days with less than 30 g of carbs in your system. I have found through research and use that you can break this system. Unless for the past year your diet has been 70% + carbohydrates you can enter ketosis by consuming a 2 gram to 1 gram fat to carb ratio [as long as the carbohydrates are very low glycemic]. For example an almond has over a 2 to 1 ratio of fat to carbs, but eating 4 servings puts you over your 30 gram allowance. However, because the carbs are fibrous they have minimal glycemic impact. The same concepts applies for vegetables, but not fruit [i.e. eat veggies, keep avocados to a minimum, and avoid fruits, carrots, and tomatoes].

CBL protocol does not require a breakfast, I recommend it though. Wake up early and have eggs, bacon, and beef with some veggies [it’s a farm]. The fat introduces calories and improves adipose oxidation [fat burning], plus it primes the CNS for stimulation [like a dark cup of coffee]. It doesn’t hurt to make extra bacon and take it with you either. I’ve found the more coffee I can intake in the morning the better I respond.
When looking for easy calories during the day you should use nuts or butters. Check the back for nutritional values and get a 2 gram to 1 gram ratio [this is also a 4 calorie to 1 calorie ratio]. Cook everything in oils, and don’t be afraid of saturated fats.

After your workouts consume roughly 100 grams of carbohydrates in your post workout. I recommend fruit be part of that, for the macronutrient and micronutrient values. Wait 1-3 hours for you insulin levels to settle. You can usually tell this when your body becomes extremely hungry. Then consume a bounty of carbohydrates, between 100 and 300. The next morning examine for water bloat, if you have an undesired amount reduce carb consumption. This is a personal thing, there is no one size fits all method.

Cheat sheet:
  • Nutrition value should be 4 calories of fat to 1 calorie of carbs every meal
  • Most nuts [almonds, peanuts, sunflower seeds, etc.] have the desired ratio and travel well
  • Eat a breakfast saturated with fats to curb hunger, add calories, and improve fat oxidation
  • Eat veggies with every meal to add “crunch” along with micronutrients. Kale is my favorite.
  • Do not eat store beef jerky, most are made with sugars. Make your own jerky or buy sugar free.
  • Drink coffee for stimulated energy and hunger curbing.

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.