Great thread. Lots of info!
I’m carb back loading most days now and still trying to dial in the amount of carbs I take in post-workout. I do have a tendency to feel pretty flat the next day… but the veins in my arms are starting to pop.
Typical day is either a 3 eggs/bacon or hit of MAG-10 for breakfast, Chipotle barbacoa salad (w/cheese, sour cream and guac) for lunch (or another pulse of MAG-10). Then I’ll have 2 scoops of anaconda towards end of my workout followed by a pulse of MAG-10 then a meal or two. If I’m pressed for time, I’ll replace one meal with 2 finibars. Another pre-bed pulse of MAG-10.
[quote]Gl;itch.e wrote:
LOL. This is my new reason for living! A totally breadless meat based pizza
Take raw chicken and blend into a fine paste. Take a baking tray, coat with coconut oil/spray. Spread chicken paste out into a base about 1/2 inch thick. cook in oven for 10-15 minutes or until you start to see some “crisping”. Take out of oven and dab water residue off top. Proceed to top like a normal pizza however you see fit.
My one last night consisted of the following.
400g chicken for base (80g protein 10g fat)
spicy chilli salsa for base sauce
tasty cheese (10g protein, 10g fat)
red onions, red capsicum
salami, bacon bits (10g protein 10g fat)
aioli and bbq sauce (10g fat)
Some incidental carbs, but not a whole lot. Plus this one was part of a backload so I didnt get too anal with it. Works on off days if you are careful with sauces and how much carbs you’ve had up till then.[/quote]
[quote]imbubber wrote:
I’ve been IFing for over a year, enjoy this eating style and don’t plan to change. I fast from 7 p.m. - noon or 1 p.m. My main meal is in the evening. I’m also interested in Carb Backloading. Here’s my question:
I train fasted early, 6:30 a.m. Basic heavy weights 3-4x/week & some KB and cardio on other days.
I do take BCAA during training and a 24g whey shake with metamucil an hour or so post training.
So will I get the benefits of carb backloading if I eat plenty of carbs in the evening meal?[/quote]
Yes, that will be effective. I actually remember Ryan saying in another CBL thread that he found research that said withholding carbs for as long as possible after workouts can increase insulin sensitiviy to help with carb storage. So workout early morning, have your whey shake (perhaps increase the amount to 50g, and take out the fiber). Then eat protein+fat meals from 1pm to whenever you want to start your backloads
Question guys. Out of the 2-3 low carb meals during the day, Ill have either a mega shake or a smaller one to push my protein up. Keifer suggests Whey Isolate but my powder is a carb free blend of WI34%/Micellar Casein 33%/Egg White Pro33%. Will that negatively affect me in any way?
[quote]farmerson12 wrote:
Question guys. Out of the 2-3 low carb meals during the day, Ill have either a mega shake or a smaller one to push my protein up. Keifer suggests Whey Isolate but my powder is a carb free blend of WI34%/Micellar Casein 33%/Egg White Pro33%. Will that negatively affect me in any way?[/quote]
Kiefer likes 1:1 fat grams to protein grams, maybe that much protein without fat puts that ratio out of reach, can’t you eat your protein?
[quote]farmerson12 wrote:
Question guys. Out of the 2-3 low carb meals during the day, Ill have either a mega shake or a smaller one to push my protein up. Keifer suggests Whey Isolate but my powder is a carb free blend of WI34%/Micellar Casein 33%/Egg White Pro33%. Will that negatively affect me in any way?[/quote]
Kiefer likes 1:1 fat grams to protein grams, maybe that much protein without fat puts that ratio out of reach, can’t you eat your protein?[/quote]
For the more part yes and I generally do but if my job throws me a curve ball, Ill supplement my meal with a shake. But my question was on the blend of protein Im currently using. I wasnt sure if it would fit well with the diet since its a sustain formula.
Does Keifer mention the 1:1 ratio in his book? I havent seen that yet.
[quote]Meni69 wrote:
I don’t get my info from T-Nation forum, go to KIEFER’s site and ask.
I listen to every podcast, live. read that forum
1:1 g for g is the standard.[/quote]
Think you have to have bought the book to get access to the sexy forums (not sure) with all the “goodies”. But yeah, the forum says 1:1 - a fair bit of stuff has been revamped without making the book (yet) - the amount of MCT in the morning coffee is wrong in the book as well.
[quote]Meni69 wrote:
I don’t get my info from T-Nation forum, go to KIEFER’s site and ask.
I listen to every podcast, live. read that forum
1:1 g for g is the standard.[/quote]
Think you have to have bought the book to get access to the sexy forums (not sure) with all the “goodies”. But yeah, the forum says 1:1 - a fair bit of stuff has been revamped without making the book (yet) - the amount of MCT in the morning coffee is wrong in the book as well.
[/quote]
you need to listen to his podcasts, visit his forum, its not for book owners, thats a separate section,
Just curious, how of those who visit this thread, read Kiefer’s site, and visit his forum? or listen to his podcast which is live every Tuesday at 1 pm eastern on
(edited link today)
Call in to speak with the host
(347) 945-5027
Episode #14: Q&A with Kiefer and Alex Navarro
[quote]Meni69 wrote:
Just curious, how of those who visit this thread, read Kiefer’s site, and visit his forum? or listen to his podcast which is live every Tuesday at 1 pm eastern on http://pcrcollective.org/ click listen now.
[/quote]
I went to look over the info on the forums. Alot of new info that either was included in the book or contradicts it. Glad you pointed that out.
[quote]Meni69 wrote:
Just curious, how of those who visit this thread, read Kiefer’s site, and visit his forum? or listen to his podcast which is live every Tuesday at 1 pm eastern on http://pcrcollective.org/ click listen now.
[/quote]
I went to look over the info on the forums. Alot of new info that either was included in the book or contradicts it. Glad you pointed that out.[/quote]
yes Kiefer mentions, he’s learning more things all the time, and adjusts the program, i’m waiting for the software which could take another 6 months or longer.
His top assistant, just left, she blogged, put up the podcasts.
He’s 3 podcasts behind on itunes, so last 3 shows, aren’t online, if you heard them live great, otherwise, not up.
so tomorrow 10 am pacific 1 pm eastern, listen in
tomorrow he’ll do question and answer!
so post your questions here
here’s his post… from KIEFER
I’m going to try out a new system for BioJacked Radio this week and since I don’t know how it’s going to go, I’m going to utilize the opportunity to answer the questions I didn’t get to last wee because there were some awesome ones.
Also, the podcasts should be coming online soon. I’ve hired a post-production engineer and we’ll see what he can do.
Thank you everyone for being patient through this house-cleaning phase.
You can post more questions below and I’ll update this section when I pick a system to use.
Yes. Working on her own site. So Kiefer has to get new staff.
And the company he did his podcast from, didn’t save his last couple of episodes, so he can’t upload them for downlaods, he doesn’t have a copy, he’s asking listeners to send him their copy if they saved the live broadcast.
well he’s on tomorrow at 1 pm eastern.
Yes. Working on her own site. So Kiefer has to get new staff.
And the company he did his podcast from, didn’t save his last couple of episodes, so he can’t upload them for downlaods, he doesn’t have a copy, he’s asking listeners to send him their copy if they saved the live broadcast.
well he’s on tomorrow at 1 pm eastern.
[/quote]
Whoa… I was wondering why I hadn’t seen a podcast update in a while. I usually visit every 3 days or so to check. I just visited today and saw his update regarding his lunch with Taubes. That should be interesting.
[quote]Meni69 wrote:
I don’t get my info from T-Nation forum, go to KIEFER’s site and ask.
I listen to every podcast, live. read that forum
1:1 g for g is the standard.[/quote]
Thanks for that. I am considering buying the book but at $90 its a little steep for me atm. Besides from all accounts it seems like the book is outdated. Maybe i should wait for version 2.0?
[quote]Meni69 wrote:
I don’t get my info from T-Nation forum, go to KIEFER’s site and ask.
I listen to every podcast, live. read that forum
1:1 g for g is the standard.[/quote]
Thanks for that. I am considering buying the book but at $90 its a little steep for me atm. Besides from all accounts it seems like the book is outdated. Maybe i should wait for version 2.0?[/quote]
thats what i was thinking, but I am wondering when that is going to happen…
[quote]Meni69 wrote:
I don’t get my info from T-Nation forum, go to KIEFER’s site and ask.
I listen to every podcast, live. read that forum
1:1 g for g is the standard.[/quote]
Thanks for that. I am considering buying the book but at $90 its a little steep for me atm. Besides from all accounts it seems like the book is outdated. Maybe i should wait for version 2.0?[/quote]
ssssh, (I didn’t buy the book)
I’ll wait for the software, and in the meantime, I pretty much get any questions answered in the forum on Kiefer’s site, on the facebook page for Dangerously Hardcore (look it up, pretty good group)
I realized i’m closer to the renegade diet, jason jason ferruggia sells, just clean carb loads, not cupcakes
I say cupcakes cuz I see Kiefer’s fitness/bikini competitor Alex shared box of cupcakes with Mary (working now for Kiefer) 3 weeks before a comp.