Carb Back Loading 2.0

Nutrition
384

[quote]Spidey22 wrote:

[quote]Mike T. wrote:
Is there a layout to the phases or is this in a book I would have to purchase.

Has anyone done CBL with intermittent fasting?

Just curious as to how efficient this style of eating is .

Also all the searches I do basically just sum up what it is and don’t give any information on the phases I’m seeing people refer to.[/quote]

Not really any phases, just a ‘prep’ phase of keto for 10 days (under 30g net carbs) before starting CBL.

I’ve done it with fasting, not really THAT much of a difference. Keifer suggests not fasting for more then 12 hours though, seeing that optimal nutritional timing can get you the benefits of fasting without it’s issues of ‘catabolism’. But I’ve done 16/8 fasting with CBL, and it got me quite lean.

As for the training 2x a day thing, I did that during the summer. HFS in the morning, volume/pump work in the evening. I made better gains just doing one session a day, but CBL still ‘worked’. First workout just had a protein+fat meal, lifted, have a shake of whey, then trained again later, then backloaded. [/quote]

Good answer, appreciate it.
I’ve actually been fasting for a while. 16/8’s sometimes 18/6. I Figured you could tie in IF’ with CBL somehow.

I know when you break your fast it’s suppose to be your biggest meal, which is usually earlier in the day than at night with CBL.

I’m going to read more about it and try to find a tie in somewhere

385

[quote]dudsman wrote:

[quote]BroMontana wrote:

Hey i can send you a copy if you want?
[/quote]

Hey mate if your in a sharing mood i’ll take u up on that, i might have something in my library for u in return?[/quote]

You still handing out E-copies? I’d love to read it.

386

[quote]whatisthis wrote:
So this is a question for those who have the book. A gym buddy lent me their copy and I see it has their name on it. I also see it mentioned that each copy of personalised with the purchasers name on the front oover.

Is the front cover the only place where the name appears?
It seems like it would be quite easy to remove the front cover from the pdf. I believe adobe acrobat and similar programs can also remove any metadata that might be associated with the file that might also contain a name of ID.

At this stage I would not pay the asking price of the book. If a 2.0 version was released then probably yes, but for $90 I also expect great customer service which I am not getting as evidenced to the lack of response from queries I have sent on their website.

Anyway whinge over. But my question is still above.[/quote]

Kiefer routinely answers e-mails from people who haven’t even purchased his books, so his support for customers tends to be superb.

I would suggest emailing him directly or posting in the DH Facebook group as those are the preferred routes.

387

On day four of the prep phase. Feels good

388

Bump! I started the prep phrase today and I cannot wait to see the results once I can actually back load.

389

I want to keep this thread going.

390

Alright. I’m still using CBL basically. Used it to lean down to around 180ish, and using it to gain now while not getting obese. I’ve gained about 13 lbs since late October, and I’m not fat yet, so going to keep at. My diet (which I posted in another thread):

9am: Wake-up, Coffee + 2 tbsp VCO
11am: Lift
Noon: 50g whey, 5g Creatine
3pm: 3 jumbo eggs + 6oz ground beef, sour cream + salsa
5pm: 50g Whey + 70g of Carbs from Gatorade, 2 bananas
7pm: Roasted chicken (about 25g of Protein worth) + cup of pineapple
10pm-midnight: 2-3 servings of low-fat ice cream, 2 PB & Honey sandwiches, 2 cups of orange juice

391

[quote]Spidey22 wrote:
Alright. I’m still using CBL basically. Used it to lean down to around 180ish, and using it to gain now while not getting obese. I’ve gained about 13 lbs since late October, and I’m not fat yet, so going to keep at. My diet (which I posted in another thread):

9am: Wake-up, Coffee + 2 tbsp VCO
11am: Lift
Noon: 50g whey, 5g Creatine
3pm: 3 jumbo eggs + 6oz ground beef, sour cream + salsa
5pm: 50g Whey + 70g of Carbs from Gatorade, 2 bananas
7pm: Roasted chicken (about 25g of Protein worth) + cup of pineapple
10pm-midnight: 2-3 servings of low-fat ice cream, 2 PB & Honey sandwiches, 2 cups of orange juice
[/quote]

Good work man! I see it looks like you’re keeping the diet more clean than you had before. I am about a week and a half in. When did you start seeing good results? I had an awesome lift today and was full of energy.

392

[quote]stefan128 wrote:

[quote]Spidey22 wrote:
Alright. I’m still using CBL basically. Used it to lean down to around 180ish, and using it to gain now while not getting obese. I’ve gained about 13 lbs since late October, and I’m not fat yet, so going to keep at. My diet (which I posted in another thread):

9am: Wake-up, Coffee + 2 tbsp VCO
11am: Lift
Noon: 50g whey, 5g Creatine
3pm: 3 jumbo eggs + 6oz ground beef, sour cream + salsa
5pm: 50g Whey + 70g of Carbs from Gatorade, 2 bananas
7pm: Roasted chicken (about 25g of Protein worth) + cup of pineapple
10pm-midnight: 2-3 servings of low-fat ice cream, 2 PB & Honey sandwiches, 2 cups of orange juice
[/quote]

Good work man! I see it looks like you’re keeping the diet more clean than you had before. I am about a week and a half in. When did you start seeing good results? I had an awesome lift today and was full of energy. [/quote]

Yeah a bit. I don’t eat veggies, and I was kind of feeling tired and run-down, so I added in fruit and such to get those micro-nutrients I was probably lacking lol. I never did the prep phase, and initially just moved all carbs to PWO, and after about a month I was maintaining my weight while leaning out in the waist area. I experimented, having ULC carb days 2x a week and backloading up to 650g of Carbs some nights lol. Once you get use to low carb in the morning/afternoon, you really wil find you have a ton energy!

But to get lean, I put myself in a very small deficit (like 200 kcal) and lost weight while gaining strength pretty easily (I’m pretty weak so that’s not all too astounding lol). To see results, I’d say the biggest thing is find the carbs that work for YOU. If that’s potatoes, eat them. If it’s ice cream, that’s just as good.

393

[quote]Spidey22 wrote:

[quote]stefan128 wrote:

[quote]Spidey22 wrote:
Alright. I’m still using CBL basically. Used it to lean down to around 180ish, and using it to gain now while not getting obese. I’ve gained about 13 lbs since late October, and I’m not fat yet, so going to keep at. My diet (which I posted in another thread):

9am: Wake-up, Coffee + 2 tbsp VCO
11am: Lift
Noon: 50g whey, 5g Creatine
3pm: 3 jumbo eggs + 6oz ground beef, sour cream + salsa
5pm: 50g Whey + 70g of Carbs from Gatorade, 2 bananas
7pm: Roasted chicken (about 25g of Protein worth) + cup of pineapple
10pm-midnight: 2-3 servings of low-fat ice cream, 2 PB & Honey sandwiches, 2 cups of orange juice
[/quote]

Good work man! I see it looks like you’re keeping the diet more clean than you had before. I am about a week and a half in. When did you start seeing good results? I had an awesome lift today and was full of energy. [/quote]

Yeah a bit. I don’t eat veggies, and I was kind of feeling tired and run-down, so I added in fruit and such to get those micro-nutrients I was probably lacking lol. I never did the prep phase, and initially just moved all carbs to PWO, and after about a month I was maintaining my weight while leaning out in the waist area. I experimented, having ULC carb days 2x a week and backloading up to 650g of Carbs some nights lol. Once you get use to low carb in the morning/afternoon, you really wil find you have a ton energy!

But to get lean, I put myself in a very small deficit (like 200 kcal) and lost weight while gaining strength pretty easily (I’m pretty weak so that’s not all too astounding lol). To see results, I’d say the biggest thing is find the carbs that work for YOU. If that’s potatoes, eat them. If it’s ice cream, that’s just as good. [/quote]

Thanks for all the info, man. How many days do you backload? I currently am doing 5 on, 2 off. I train on all 5 of those days. It is a weird schedule but that is because of work and school.

Edit: One more thing, I have read through this thread and the original and people talk about waking up feeling leaner and their skin tight. How far into this did you start to see/feel this? I know by hitting your ideal carbs you will feel that leanness in the morning, but I am just unsure what that really feels like since I have never felt it. I am trying to lean out for summer, probably drop like 15 lbs. Im 6’6" 245.

394

[quote]stefan128 wrote:

[quote]Spidey22 wrote:

[quote]stefan128 wrote:

[quote]Spidey22 wrote:
Alright. I’m still using CBL basically. Used it to lean down to around 180ish, and using it to gain now while not getting obese. I’ve gained about 13 lbs since late October, and I’m not fat yet, so going to keep at. My diet (which I posted in another thread):

9am: Wake-up, Coffee + 2 tbsp VCO
11am: Lift
Noon: 50g whey, 5g Creatine
3pm: 3 jumbo eggs + 6oz ground beef, sour cream + salsa
5pm: 50g Whey + 70g of Carbs from Gatorade, 2 bananas
7pm: Roasted chicken (about 25g of Protein worth) + cup of pineapple
10pm-midnight: 2-3 servings of low-fat ice cream, 2 PB & Honey sandwiches, 2 cups of orange juice
[/quote]

Good work man! I see it looks like you’re keeping the diet more clean than you had before. I am about a week and a half in. When did you start seeing good results? I had an awesome lift today and was full of energy. [/quote]

Yeah a bit. I don’t eat veggies, and I was kind of feeling tired and run-down, so I added in fruit and such to get those micro-nutrients I was probably lacking lol. I never did the prep phase, and initially just moved all carbs to PWO, and after about a month I was maintaining my weight while leaning out in the waist area. I experimented, having ULC carb days 2x a week and backloading up to 650g of Carbs some nights lol. Once you get use to low carb in the morning/afternoon, you really wil find you have a ton energy!

But to get lean, I put myself in a very small deficit (like 200 kcal) and lost weight while gaining strength pretty easily (I’m pretty weak so that’s not all too astounding lol). To see results, I’d say the biggest thing is find the carbs that work for YOU. If that’s potatoes, eat them. If it’s ice cream, that’s just as good. [/quote]

Thanks for all the info, man. How many days do you backload? I currently am doing 5 on, 2 off. I train on all 5 of those days. It is a weird schedule but that is because of work and school.

Edit: One more thing, I have read through this thread and the original and people talk about waking up feeling leaner and their skin tight. How far into this did you start to see/feel this? I know by hitting your ideal carbs you will feel that leanness in the morning, but I am just unsure what that really feels like since I have never felt it. I am trying to lean out for summer, probably drop like 15 lbs. Im 6’6" 245. [/quote]

No problem man. I personally backload everyday night. I train 6 days a week, so one night my backload is only about 200g, but every other night it is in the 400-450 range.

As for the second question, I can only speak for myself, but first you have to probably be lean enough that you can clearly see your abs, stuff like that to notice. Secondly, when you learn what carbs work for you along with how much, most mornings you should wake up ‘tight’. The best indicator for me is my lower ab region, where I’ll wake up and that area have some subtle veins and the skin itself feels tight, not watery or anything. Also my delts, arms, look ‘full’, abs pop, stuff like that. If I overshoot the carbs or take in some that don’t agree with me, I’ll wake-up kind of soft, bloated feeling, much less ‘dense’ I suppose. If I undershoot, I just look flat, not ‘pop’ to anything.

You really have to play around to find that sweet spot.

395

Thanks again! I guess I’ll just have to play around with it. I have never counted the carbs I intake on CBL days but damn you take in 400-500 when you train. That seems like so many. Would an increase in carbs help me with leaning out or just overall calories decreasing?

396

[quote]stefan128 wrote:
Thanks again! I guess I’ll just have to play around with it. I have never counted the carbs I intake on CBL days but damn you take in 400-500 when you train. That seems like so many. Would an increase in carbs help me with leaning out or just overall calories decreasing?[/quote]

Well I basically started high and found what I could get away with, then tapered down. Overall, I think that if you’re goal is to get significantly leaner though, you need to be in a caloric deficit for the week. My goal is usually to keep as many calories and carbs in my diet as possible WHILE still losing a significant amount of BF. When I finished cutting I was eating about 250g Carbs 5x a week, but having 2 ULC and lower calorie days.

397

I’ve recently bought The Renegade Diet and am struck by how similar it seems to CBL, but without the science which is what really interests me. Is it worth my while buying CBL as well, bearing in mind funds are tight?

398

Hi everyone I was thinking of doing cbl for my bulk and was going to buy the book but just wanted to no if I’m on the right lines of understanding it … With the macro side of things it 1g of protein and 1g of fat per lb of body weight and with the carbs in the evening its 2g per lb of body weight so I’m 150lbs so that would mean 150g fat and protein and 300g carbs a day?

Would appreciate your advice

399

[quote]creasey21 wrote:
Hi everyone I was thinking of doing cbl for my bulk and was going to buy the book but just wanted to no if I’m on the right lines of understanding it … With the macro side of things it 1g of protein and 1g of fat per lb of body weight and with the carbs in the evening its 2g per lb of body weight so I’m 150lbs so that would mean 150g fat and protein and 300g carbs a day?

Would appreciate your advice [/quote]

The 1:1 ratio of fats to protein (per gram) is only pertaining to the ULC part of the day. So during the non-carb aspect of the day, if you eat 100g of P, make sure to eat 100g of F as well. It’s not 1:1 for the overall day.

400

Right I see so there isn’t really a set macro for it its just literally 1 for 1 so if I’m looking to bulk and I’m at 150lbs then maybe go for 100g protein and 100g fat and then on the backload have around 300g of carbs?

Also I read that its better to have the so called “bad carb” sources so for my backloads I would be looking at maybe doing 2 days cleaner carbs like white rive, potatoes and bananas and then 2days dirtier like pizza chips cookies and pastries?

401

[quote]creasey21 wrote:
Right I see so there isn’t really a set macro for it its just literally 1 for 1 so if I’m looking to bulk and I’m at 150lbs then maybe go for 100g protein and 100g fat and then on the backload have around 300g of carbs?

Also I read that its better to have the so called “bad carb” sources so for my backloads I would be looking at maybe doing 2 days cleaner carbs like white rive, potatoes and bananas and then 2days dirtier like pizza chips cookies and pastries? [/quote]

Yeah, set 1:1 for the beginning of the day. So if before 6pm (or whenever you start a backload) you eat 75g of P, get in 75g of P. But then during the backload, you can still get in protein and fat. So for the day, get at LEAST 150g of P (1g/lb of BW).

You don’t have to backload dirty. I use the sources you said initially, but would have some dirtier stuff near the end of the night if I felt like it. But in no way do you need to be eating only cookies and pizza to get the great results.

402

Ahh I see yeah that’s great, I’m going to get the book so I take it it will explain it all anyways right?

Yeah I think I will use the first sources I said like rice and potatoes etc and maybe like you said have something a little dirtier towards the end of the night

403

[quote]creasey21 wrote:
Ahh I see yeah that’s great, I’m going to get the book so I take it it will explain it all anyways right? [/quote]

I would wait. Supposedly CBL 2.0 & CNS reloaded will be out sometime this year.