CBL daily nutrition plan: evening training

Nutrition rules & background notes Nutrition plan

Zero protein or carbs Black coffee (can be decaf ).
S TAMPEEDLE
Wake up

Eating pure fat is OK and won’t disrupt fat burning Add in coconut oil or cream (optional)
AM Accelerator Shake
Cortisol is high
Insulin sensitivity is high
Without raised insulin, cortisol triggers lipolysis & accelerates fat
burning
Ghrelin (hunger hormone) peaks
Caffeine helps fat burning & reduces insulin sensitivity
Coffee (even decaf ) suppresses appetite
Low carb. Non-starchy veg is fine – veg is encouraged, you need to Breakfast is optional
2+ hours
post-waking
(later the

eat plenty of fibre Chicken, bacon, smoked salmon, mackerel, avocado, tomatoes, mushrooms, etc.
Eggs are zero carb but do produce an insulin response. So, if you have eggs, you need
Growth hormone peaks to limit the insulin response by mixing with plenty of fat – so, scramble with loads of
Cortisol drops off butter & cheese, or have with fatty bacon

Low carb Handful of almonds, or mackerel pate or liver pate on endive leaves
Snack

Snacks not really recommended for girls :-(

Low carb. And remember the majority of calories should be moved Low carb lunch
Lunch

to evening so don’t go too crazy Chicken salad, tuna & olive salad, burger no bun, stir fry beef with peppers, chicken
curry with cauliflower rice, etc. Have with grated cheese, cottage cheese, broccoli, olives,
etc.
Low carb As above. Optional.
Snack

Snacks not really recommended for girls :-(

Low carb Ignition formula (optional)

Pre-training

Consuming caffeine before training has been shown to increase the Coffee or caffeine (optional)
rate at which the body replenishes glycogen.
Pre-training carbs offers no training benefit, and will prevent fat
burning
Cortisol levels rise during a workout, which if insulin levels remain Sustainer Formula (for #getmassive only. Optional)
During
training

low, means lots of fat burning.

Eating carbs during the workout will raise insulin. Insulin will
reduce any muscle breakdown, but also causes cortisol levels to fall,
reducing fat burning.
Protein & high GI carbs Hypertrophic Potentiator shake
Post training (up to
30 mins post-work-
out)

Additional supplements in shake to increase insulin spike

Girls: If you’re really focussed on fat loss, leave the carbs out of the shake
This is the most crucial time to pay attention to nutrition in order
to maximise benefit from your training.
An insulin spike is needed to slow (and even stop) muscle
breakdown.
Protein & high GI carbs. Some fat is fine also Half a hypertrophic Potentiator shake just before dinner
30-60 mins after post-workout shake

Additional supplements in shake to increase insulin spike Dinner:

Really whatever you like, but should include a good helping of protein & carbs. Don’t
forget the veg!
Protein choices: any meat, chicken, steak, fish etc.
Carb choices: bananas, grapes, raisins, mangoes, sticky white rice, sweet potato, peeled
white potato (baked, boiled, mash, chips)
Easy on the fruit – those mentioned above are high glucose, low fructose, so stick to
those. Berries in small quantities are OK too
Can include dessert. Ice cream highly recommended

Girls:
One carb-based meal, including dessert is fine. But, after that no bingeing on carbs all
evening.
Stick to healthier choices. Eating calorie-dense nutrient-poor junk will not help you get
lean.
Also, hyper-palatable foods (e.g. donuts) wreak havoc with appetite control and natural
satiety signals.

Visit www.stampeedle.com for more details, and to order the supplements mentioned.
CBL daily nutrition plan: morning training
Nutrition rules & background notes Nutrition plan
Caffeine helps fat burning 1-2 cups black coffee (can be decaf if you don’t tolerate caffeine well)
S TAMPEEDLE
Wake up

Coffee (even decaf ) suppresses appetite

Zero protein or carbs A powdered caffeine supplement is recommended – this has a stronger effect than
coffee
Cortisol is high
Insulin sensitivity is high Add in coconut oil or cream if you have to, but likely this is not optimal
Without raised insulin, cortisol triggers lipolysis & accelerates fat burning
Ghrelin (hunger hormone) peaks
If you train fasted first thing in the morning, the up-regulation of growth
factors for muscle is double what it is if you were to eat before the
training session. The evidence isn’t yet available to show whether pure fat
like coconut oil reduces this effect, so the current recommendation for
maximum results is to train fasted (black coffee is fine)
In addition, training fasted increases fat burning and the production of
fat-burning enzymes
Caffeine helps suppress the insulin sensitivity in your cells; Lower insulin
sensitivity is the reason that evening training is preferred – so caffeine helps
compensate for that when you train in the morning
Protein & high GI carbs Hypertrophic Potentiator shake (including the carbs)
Post training (up to 30
mins post-wokout)

Additional supplements in shake to increase insulin spike

This is the most crucial time to pay attention to nutrition in order to

maximise benefit from your training
An insulin spike is needed to slow (and even stop) muscle breakdown
The insulin spike is further increased if you have eaten high GI carbs the
evening before – see notes regarding backloading & off days
Low carb Ignition formula – 1 to 2 shakes
up to 30 mins
post-training

Low carb. And remember the majority of calories should be moved to Low carb lunch / brunch
Lunch/
late break-

evening so don’t go too crazy Chicken salad, tuna & olive salad, burger no bun, stir fry beef with peppers, chicken
curry with cauliflower rice, etc. Have with grated cheese, cottage cheese, broccoli,
olives, etc.

Low carb Handful of almonds, or mackerel pate or liver pate on endive leaves
Snack

Snacks not really recommended for girls :-(

Protein & high GI carbs. Some fat is fine also Half a hypertrophic Potentiator shake just before dinner
Dinner

Additional supplements in shake to increase insulin spike

Dinner:
Really whatever you like, but should include a good helping of protein & carbs.
Don’t forget the veg!
Protein choices: any meat, chicken, steak, fish etc
Carb choices: bananas, grapes, raisins, mangoes, sticky white rice, sweet potato,
peeled white potato (baked, boiled, mash, chips)
Easy on the fruit – those mentioned above are high glucose, low fructose, so stick to
those. Berries in small quantities are OK too
Can include dessert. Ice cream highly recommended

Girls:
One carb-based meal, including dessert is fine. But, after that no bingeing on carbs
all evening
Stick to healthier choices. Eating calorie-dense nutrient-poor junk will not help you
get lean
Also, hyper-palatable foods (e.g. donuts) wreak havoc with appetite control and
natural satiety signals
Eating high GI foods the evening before training will increase the insulin Hypertrophic Potentiator shake
Before
bed

spike you get after training the followign morning - which is a good thing Eggs
(insulin spike = halting muscle breakdown)
High GI snack e.g. ice cream

Visit www.stampeedle.com for more details, and to order the supplements mentioned.
CBL daily nutrition plan: lunchtime training
Nutrition rules & background notes Nutrition plan
Caffeine helps fat burning Black coffee (can be decaf ). Add in coconut oil or cream (optional)
S TAMPEEDLE
Wake up

Coffee (even decaf ) suppresses appetite

Zero protein or carbs AM Accelerator Shake
Eating pure fat is OK and won’t disrupt fat burning

Cortisol is high
Insulin sensitivity is high
Without raised insulin, cortisol triggers lipolysis & accelerates fat burning
Ghrelin (hunger hormone) peaks
Low carb. Non-starchy veg is fine – veg is encouraged, you need to eat Breakfast is optional
2+ hours
post-waking

plenty of fibre Chicken, bacon, smoked salmon, mackerel, avocado, tomatoes, mushrooms, etc.
Eggs are zero carb but do produce an insulin response. So, if you have eggs, you
Growth hormone peaks need to limit the insulin response by mixing with plenty of fat – so, scramble with
Cortisol drops off loads of butter & cheese, or have with fatty bacon

Low carb Handful of almonds, or mackerel pate or liver pate on endive leaves
Snack

Snacks not really recommended for girls :-(

Low carb Ignition formula (optional)

Pre-training

Consuming caffeine before training has been shown to increase the rate at Coffee or caffeine (optional)
which the body replenishes glycogen.
Pre-training carbs offers no training benefit, and will prevent fat burning
Cortisol levels rise during a workout, which if insulin levels remain low, Sustainer Formula (for #getmassive only. Optional)
During
training

means lots of fat burning

Eating carbs during the workout will raise insulin. Insulin will reduce
any muscle breakdown, but also causes cortisol levels to fall, reducing fat
burning
Low carb Hypertrophic Potentiator shake – NO CARBS (carbs are listed in shake ingredients,
Post training
(up to 30 mins

Additional supplements in shake to increase insulin spike but leave them out)

This is the most crucial time to pay attention to nutrition in order to

maximise benefit from your training
An insulin spike is needed to slow (and even stop) muscle breakdown
Low carb. And remember the majority of calories should be moved to Low carb
Lunch

evening so don’t go too crazy Chicken salad, tuna & olive salad, burger no bun, stir fry beef with peppers, chicken
curry with cauliflower rice, etc. Have with grated cheese, cottage cheese, broccoli,
olives, etc.
Snack can include any or all of these (don’t have the eggs on their own because of
Snack

the insulin response):

Protein shake with approx. 10g protein
Handful of almonds
2 hardboiled eggs
Snacks not really recommended for girls :-(
Protein & high GI carbs. Some fat is fine also Half a hypertrophic Potentiator shake just before dinner
Dinner

Additional supplements in shake to increase insulin spike

Dinner:
Really whatever you like, but should include a good helping of protein & carbs.
Don’t forget the veg!
Protein choices: any meat, chicken, steak, fish etc
Carb choices: bananas, grapes, raisins, mangoes, sticky white rice, sweet potato,
peeled white potato (baked, boiled, mash, chips)
Easy on the fruit – those mentioned above are high glucose, low fructose, so stick to
those. Berries in small quantities are OK too
Can include dessert. Ice cream highly recommended
Girls:
One carb-based meal, including dessert is fine. But, after that no bingeing on carbs
all evening
Stick to healthier choices. Eating calorie-dense nutrient-poor junk will not help you
get lean
Also, hyper-palatable foods (e.g. donuts) wreak havoc with appetite control and
natural satiety signals

Visit www.stampeedle.com for more details, and to order the supplements mentioned.