my experience with carb backloading so far

[cparrott133]

hey all, just thought i'd share my experience with carb backloading, read about it in Power magazine and thought it might be fun to try something new. a week into it and i'm already noticing composition changes. definitely losing water weight which was to be expected, and leaning out already. for those of you who are unsure what this nutrition program is, this is the basic rundown of what's happening in the body during this nutrition regimen -> http://carbbackloading.com/

Tips: 1. Kiefer says to not worry about dietary fats when your backloading carbs after training. I love this diet so far, BUT i still watch my intake, i'm not going nuts on carbs after training, consuming about 200g of carbs, 45 from a post workout shake, and the rest from high GI foods like watermelon, pasta, and whole wheat products, i'm not eating donuts, and other junk like he says.
2. you HAVE TO BE STRICT when consuming mostly fats and protein during the day before you workout, otherwise this will have the opposite effect. The whole point is to drain your body's glycogen stores by consuming less than 30g of carbs in the day leading up to the training session. i get most of my carbs from nuts and milk during the day, and havent gone over the 30g limit yet.
3. throw in 5g of creatine monohydrate with your post workout shake, your body will thank you for it.
4. green tea extract or a cup of coffee in the morning, again, your body will thank you for it.
5. consume no more than 80g of carbs on resting days
6. to speed up your results, i suggest HIIT cardio 3 days a week

I thought some ppl might enjoy seeing someone's experience with carb backloading, its a little difficult to wrap your head around but there's good science behind it and after the first week its worked better than i expected it to. if anyone else has had success with it or has some tips of their own, feel free to share

[_Aggression_]

Been doing this diet for several months and love it; wish I found it a while back. About half the week, I'll legit backload and then eat dirty; ice cream, cookies, cake, etc. And I still see positive results. Pretty funny when you're able to eat pizza, cookies, and cake postWO and still see positive changes.

[cparrott133]

Been doing this diet for several months and love it; wish I found it a while back. About half the week, I'll legit backload and then eat dirty; ice cream, cookies, cake, etc. And I still see positive results. Pretty funny when you're able to eat pizza, cookies, and cake postWO and still see positive changes.

good to hear, i might try indulging a little more one or 2 nights a week if you're still getting the results you want with it.

[tjwoody]

ive been looking at this myself. I would only be doing it 5x a week while I go to school nights other 2 days and prob wont lift. I love that I can fit in huge carb meals. Ill prob try it after I lose a few more lbs and take a diet break.

[_Aggression_]

ive been looking at this myself. I would only be doing it 5x a week while I go to school nights other 2 days and prob wont lift. I love that I can fit in huge carb meals. Ill prob try it after I lose a few more lbs and take a diet break.

as per backloading .. if you're not training, just go zero carb that day.

[Bl4ckfl4g]

I was reading about this. I already do no carbs on my non lifting days and IF to basically only eat after my workout so I'm kind of already doing it I guess.

You guys running at deficit, maintenance, or what?

[_Aggression_]

You guys running at deficit, maintenance, or what?

don't have the slightest clue. never calculate anything. I eat protein/fats all day and then fuel up at night. I'll eat as much as I want. All I know is .. I'm sitting around 225lbs (staying between 220-230 for PL purposes; 220 class), getting leaner, smaller waist, and getting stronger. All while getting to eat basically whatever the hell I want postWO. Good enough for me.

[tjwoody]

as per backloading .. if you're not training, just go zero carb that day.

cool thx.

[cparrott133]

I was reading about this. I already do no carbs on my non lifting days and IF to basically only eat after my workout so I'm kind of already doing it I guess.

You guys running at deficit, maintenance, or what?

I'm running a defecit and eating very clean, just because i'm wanting to shed a little bodyfat, i suffered a back injury and am waiting for surgery, so i'm trying to get as lean as possible before my long absence from the gym, but i've got a few buddies that are eating junkier than i am with this plan and they're maintaining a pretty lean body weight

[cldillmann1]

sounds similar to CKD to me or TKD

[SuffolkPunch]

sounds similar to CKD to me or TKD

This.

Is that really all there is to it? I looked at the link and it was all advertising hype and asking me for 80 bucks.

Would never work for me since the day after a low carb day always yields a lousy performance in the gym. I have to do longer keto cycles.

[QT]

So cliffs of this? That site just wanted me to buy his book..

[Bl4ckfl4g]

sounds similar to CKD to me or TKD

It's much less strict than that. CKD is 36-48 hour carb load per week. tkd is a small amount of carbs before working out.

[_Aggression_]

The cliffed version?

Start with a 10 day KETO phase. After training, carb up. Simple carbs, proteins, and fats. On non-training days, go no carb all day. On back-to-back off days, carb load on the second night to load the tank for the next night's workout. If you want to do the bulking version, just start right away, sans the 10 day keto phase; backload every night from here on out.

[Bababroey]

I like that he says he's at 7% BF and has a 6 pack, but in the pic he's got like a 2 pack and looks to be at 15% BF.

[cparrott133]

the page i linked to was more for you to pick through for science behind the nutrition program, i didnt buy the ebook, i researched carb backloading and found enough info to go on, plus a little common sense goes a long way. its a pretty simple nutrition plan to follow and it makes sense, best of all it works if you do it right, as has been seen with many ppl i've come across who have tried it. is it going to get you shredded for a show? probably not unless you tweak it alot, is it going to keep you lean, and maybe lose some body fat over a few months, yes, and as for the guy who said he has bad workouts due to a low carb day prior, probably alot more going into your bad workout than just carb intake the day before.

[maybesew]

http://www.unrxpodcast.com/episode-27-kiefer/

Interviewed kiefer recently if you are interested

[ramimaurice]

I was reading about this. I already do no carbs on my non lifting days and IF to basically only eat after my workout so I'm kind of already doing it I guess.

You guys running at deficit, maintenance, or what?

So u go 6 days a week IF and when u feed on lifting days u go on protien fats but no carbs ...?
Da reason im asking is becoz im IF -ing aswell but i go most of tye week on the 24 hr fast plus i want to start cbl with my IF !! Any advice??

[AlwaysTryin]

So u go 6 days a week IF and when u feed on lifting days u go on protien fats but no carbs ...?
Da reason im asking is becoz im IF -ing aswell but i go most of tye week on the 24 hr fast plus i want to start cbl with my IF !! Any advice??

No wonder that's your first post in 3 years... Spelling is atrocious

[ramimaurice]

I was reading about this. I already do no carbs on my non lifting days and IF to basically only eat after my workout so I'm kind of already doing it I guess.

You guys running at deficit, maintenance, or what?

So u go 6 days a week IF and when u feed on lifting days u go on protien fats but no carbs ...?
Da reason im asking is becoz im IF -ing aswell but i go most of tye week on the 24 hr fast plus i want to start cbl with my IF !! Any advice??

[Glassman1993]

Im 18% bodyfat, i did a 2 day prep phase. Ive been back loading all week on apple pies,pizza,candy, lasanga etc. Im a calorie counter, over 2000 extra a day. Ive lost 2lbs and have had GREAT workouts, not hungry at all in the mornings. Next week ill have cleaner backloads but i just wanted to test the programs limits.

[CanadianEric]

[img]http://jose****u.files.wordpress.com/2013/05/photo1.jpg[/img]

[Logicfury]

the page i linked to was more for you to pick through for science behind the nutrition program, i didnt buy the ebook, i researched carb backloading and found enough info to go on, plus a little common sense goes a long way. its a pretty simple nutrition plan to follow and it makes sense, best of all it works if you do it right, as has been seen with many ppl i've come across who have tried it. is it going to get you shredded for a show? probably not unless you tweak it alot, is it going to keep you lean, and maybe lose some body fat over a few months, yes, and as for the guy who said he has bad workouts due to a low carb day prior, probably alot more going into your bad workout than just carb intake the day before.

I'm not sure if this is frowned upon here but searching "carb back loading" or the authors name on any torrent sites gives you the PDF ebook (350 something pages) for free.

Anyways call me crazy but I actually went out to buy the book for 80$ after using the plan for a month (same reason I buy some albums on itunes). I gotta say this diet is great, but you have to read the WHOLE ebook (torrents anyone). Details/timing are pretty important + I enjoy reading the science/sources to back up his theories.

I lost something like 40 pounds in a month and a half on this diet and it was EASY. The most important thing IMO is don't skimp out on the first 10 days reset period where you eat >30gs of carbs. The rest is easy work and happiness just snowballs from there.

Gl guys cheers

N.B. Oh yeah s/o to the guy who started the thread. You made the biggest mistake ever by going with clean & slow carbs during your reloading. Doesn't work. You want high GI foods (I do fries, white rice, sweet potatoes etc.). Anything else like pasta/whole wheat bread (as explained in detail in the ebook) screws up the reloading.

[Bennett10560]

I lift full body mon,wed,fri and do Hill Sprints for 20 mins on tues,thurs,sat while sunday is my off day on which I consume zero carbs. Should I consume carbs after my hill sprint workouts? I'm aiming to gain a little weight but stay lean. I could also eat less carbs after sprints than I would if I had lifted. What do y'all think? So far CBL is just great.

[TsheringLama9]

I want to start carb Backloading but I am worried that I won't consume enough calories to maintain my lean mass. Currently I am consuming around 3700 calories a day using 40/40/20. If I start carb Backloading it will be hard for me to consume over 2500 calories, is this enough to maintain/gain lean mass while losing fat?

[gingersgym]

I'm bulking on carb backloading and train around 3pm, i consume 300g carbs daily but i like to train with carbs in my system or i feel ****, so i usually have a carb meal at 1pm

e.g.
breakfast <10g carb
lunch (1pm) 80g carb
train 3pm
5pm-10pm consume remanding 200g carbs

is this still okay? i know its not to the textbook but yeh i do high intensity training for around 1.5 hours and with no carbs in my system i feel like death (maybe mental but still)

[AlwaysTryin]

I'm bulking on carb backloading and train around 3pm, i consume 300g carbs daily but i like to train with carbs in my system or i feel ****, so i usually have a carb meal at 1pm

e.g.
breakfast <10g carb
lunch (1pm) 80g carb
train 3pm
5pm-10pm consume remanding 200g carbs

is this still okay? i know its not to the textbook but yeh i do high intensity training for around 1.5 hours and with no carbs in my system i feel like death (maybe mental but still)

What do you mean is it ok?

[gingersgym]

What do you mean is it ok?

Does it still qualify as carb back loading

[SuffolkPunch]

Carb backloading doesn't do anything that consuming the same nutrients at other times of the day would not do.

So apart from potentially making your life more troublesome and assuming you get your required calories, macros and micros, yes it's fine.

[Ondle]

Is this the latest broscience now lol? I'd rather have carbs pre workout so I can actually have a proper training session.