Thanks B. I have no clue about nutrition and in fact I am only realsing things now having read the CBL book that I prob should have known long ago. I finish the 10 day prep phase tomorrow and I honestly have to say I feel a lot better than I did over the weekend. I imagine I am actually now using fat for energy. BW as of this morning was 219.78....first time being below 220 in at least three years. My goal weight is 253lbs (115kgs). I want to fill out the 242s properly and be competitive. Carrying a lot of excess useless fatty bloated weight does nothing for me. I put my best ever total in at my lightest ever body weight in April. Its a no brainer for me. What weight are you aiming for bud? 6lbs in 5 days is gradual enough. Mostly water probably. The training fasted or carb depleted was my biggest worry but you know what, nothing to it but to do itChrist Ive missed some sessions in here. Great stuff buddy. I started Carb back loading too, but skipped the preparation phase. I didnt want to drop weight too fast, but im down 6 lbs already in 5 days. I actually feel stronger training in the morning with nothing but coffee in me, and carb loading the night before. Geat results for you so far. Whats your goal weight?