Huh i back load with oatmeal and brown rice for the most part. I also eat fruit during it. I will put up some resulting measurements. But i have been smashing PRs the last 2 weeks. Noticeable vascularity increase. Waist hovering around the same as it normally is same with ab definition. been doing this since xmas.
[quote]ryanbCXG wrote:
Huh i back load with oatmeal and brown rice for the most part. I also eat fruit during it. I will put up some resulting measurements. But i have been smashing PRs the last 2 weeks. Noticeable vascularity increase. Waist hovering around the same as it normally is same with ab definition. been doing this since xmas.[/quote]
I backloaded with fruit on occasion also.
Aye keifer says there be no fruits, but ye wouldn’t want yer buckles to get swashed with scurvy!..so it’s good to include an apple on occasion.
[quote]gabex wrote:
btw, that’s not a 1/2 inch gain. it’s a full inch. I tried to specify that the 167# weight is what I was at, but I ate like shit from xmas-jan 1 and was holding a little bit (that wouldve went away with prep phase or any other form of cleaning up my diet). and an inch gained from 4lbs gained is too much, and a 4lb gain in 6wks is nothing special, IMO.
[/quote]
first of you have a net gain of 2-lbs and 1/2 an inch from when you began backloading. The introduction protocol most likely had you losing water primarily and now with carbs back in you are storing more. Have you lost a substantial amount of muscular definition?
[quote]Gl;itch.e wrote:
[quote]gabex wrote:
btw, that’s not a 1/2 inch gain. it’s a full inch. I tried to specify that the 167# weight is what I was at, but I ate like shit from xmas-jan 1 and was holding a little bit (that wouldve went away with prep phase or any other form of cleaning up my diet). and an inch gained from 4lbs gained is too much, and a 4lb gain in 6wks is nothing special, IMO.
[/quote]
first of you have a net gain of 2-lbs and 1/2 an inch from when you began backloading. The introduction protocol most likely had you losing water primarily and now with carbs back in you are storing more. Have you lost a substantial amount of muscular definition?[/quote]
I’ve said twice now i was holding a bit of bloat from the holidays that would’ve gone away with the CBL prep phase or by returning to my old diet.
The week before NYE I was 167 and 30.75. I am not sure how you have missed this. Read my posts again.
But, fine, if you are stuck on only accepting a 2lb gain… thats 2lbs in 6 wks hitting my Delta Chart in carbs every day. Not very much in terms of scale weight.
As far a strength, I got a little stronger, but not any stronger than I would’ve on any diet with a caloric surplus. My endurance seemed to drop a lot though. And as far as muscular definition, since I can’t quantify substantial, I will say that I was noticing fat accumulation in my outer pecs (by armpits), serratus, love handles, and lower abs.
0530 wake up
20 min intervals on stair master
20 min walking on treadmill
7:00 heaping tablespoon of fiber and ounce of apple cider vinegar in water (fiber doesn’t count)
8:00 coffee with cream
9:00 coffee with cream
11:00 5oz ground turkey, green onion, bean sprout, part of bell pepper with cheese - 5g carbs
13:30 1 scoop of powder - 7g carbs (as a guess)
15:00 workout:
Standing calf raise: 175x8, 175x8, 175x8, 175x8, 175x8, 175x8, 175x8, 175x8
Lying leg curls, heels together: 100x15, 120x15, 130x15
Leg ext: 110x20 2sec flex on each rep, 140x12 3 sec flex on each rep, 170x6 5 sec flex on each rep
Squat (no belt or wraps, parallel box): 135x10, 185x10, 225x10, 315x8, 315x8, 315x8
Banded leg press (doubled mini each side): 3 ppsx30, 4 ppsx20, 6 ppsx8/5 ppsx7 (15)
Seated leg curls: 195x8 + 5 partials, 225x8 + 5 partials, stack x8 + 5 partials, stack x8 + 5 partials
18:00 Fiber and apple cider vinegar shake
18:45 2 scoops powder, 40 g dextrose - 60g carbs
19:15 8oz pasta with meat sauce - 170g carbs
21:00 Pb&j - 60g carbs
TOTAL: 290g carbs
For those who are curious, Food binge thursday all day, woke up at 240. Trained and backloaded smaller yesterday (shake, bowl of pasta, pb&j, 2 liters of water) woke up at 237.6. So a 2.4 pound drop.
Food binge for the win. Pics?
7:00 wake up
8:00 coffee with cream/fiber shake with ACV/3g fish oil.
9:45 coffee with cream
11:15 3egg omelet with 4oz turkey, 1oz cheese, some salsa - 5g carbs
15:30 Fiber shake/ACV + 2 scoops powder - 8g carbs
19:45 Protein shake - 5g carbs
20:00 3egg omelet, 4oz sausage, green onion, pepper, salsa - 6g carbs
TOTAL: 24g carbs
6:00 wake up
6:30 4 mile hike with dogs
12:45 Big ass omelet with salsa + cup O’ tea - 9g carbs
13:30 Mo cup O’ tea
15:45 gym: Chest and shoulders
Hammer chest press w/double mini bands: 120x8, 120x8, 120x8, 120x6/2
Barbell Incline: 155x8, 155x8, 155x8
Small incline DB bench: 70x8, 70x8, 70x8
Flat bench w/ 2 sec pause at bottom: 185x6, 185x6, 185x6
Side laterals: 40x12, 40x10, 40x8/4/2
Rear delt swings: 35x30, 35x30, 35x30
SS
Micro band pull apart: microx15, microx15, microx15
Front raise: 35x12
18:10 50 min PWO - 2 scoops powder, 40g dextrose - 50g carbs
18:12 Fiber shake w/ACV + 3g fish oil
19:00 6oz pork roast, 1 cup apple sauce, 4tsp champagne mustard - 34g carbs
19:30 Cheesecake(s) - 210 carbs
TOTAL: 304g carbs
Workouts much improved now. They are actually workouts lol. I love cheesecake!!!
[quote]ryanbCXG wrote:
Workouts much improved now. They are actually workouts lol. I love cheesecake!!![/quote]
I know right? I’m gonna run this till about the end of summer and see what I can do with it. But I’m thinking about eventually getting into bodybuilding. At that point I’ll switch to letting meadows or shelby handle the diet part. But for now I’m going to enjoy the shit out of it 
Siouxfan, correct me if I am wrong but from glancing over your thread here and from reading bits and pieces about carb backloading around the net, I see that Kiefer prescribes fasted HIIT cardio. Is this really the case or am I missing something? If so what is his reasoning behind this ?
I’ve been doing a leangains style IF for maybe 6 months now and had thought about doing a 10-15m HIIT session straight after training which is at about 1200 midday. My problem with that was that I only ingest a 30g whey shake before training and thought the HIIT might sacrifice muscle as is so oftern heard. Anyone got any thoughts on this ?
Thanks
[quote]Zhelezen wrote:
Siouxfan, correct me if I am wrong but from glancing over your thread here and from reading bits and pieces about carb backloading around the net, I see that Kiefer prescribes fasted HIIT cardio. Is this really the case or am I missing something? If so what is his reasoning behind this ?
I’ve been doing a leangains style IF for maybe 6 months now and had thought about doing a 10-15m HIIT session straight after training which is at about 1200 midday. My problem with that was that I only ingest a 30g whey shake before training and thought the HIIT might sacrifice muscle as is so oftern heard. Anyone got any thoughts on this ?
Thanks
[/quote]
There are some threads on this subject in the Bodybuilding subforum. I’ll give you the cliff notes: Yes, it will sacrifice muscle.
[quote]Razamataz wrote:
[quote]Zhelezen wrote:
Siouxfan, correct me if I am wrong but from glancing over your thread here and from reading bits and pieces about carb backloading around the net, I see that Kiefer prescribes fasted HIIT cardio. Is this really the case or am I missing something? If so what is his reasoning behind this ?
I’ve been doing a leangains style IF for maybe 6 months now and had thought about doing a 10-15m HIIT session straight after training which is at about 1200 midday. My problem with that was that I only ingest a 30g whey shake before training and thought the HIIT might sacrifice muscle as is so oftern heard. Anyone got any thoughts on this ?
Thanks
[/quote]
There are some threads on this subject in the Bodybuilding subforum. I’ll give you the cliff notes: Yes, it will sacrifice muscle.[/quote]
I know that is the commonly held belief, however, Keifer seems to go against this.
.
[quote]Zhelezen wrote:
[quote]Razamataz wrote:
[quote]Zhelezen wrote:
Siouxfan, correct me if I am wrong but from glancing over your thread here and from reading bits and pieces about carb backloading around the net, I see that Kiefer prescribes fasted HIIT cardio. Is this really the case or am I missing something? If so what is his reasoning behind this ?
I’ve been doing a leangains style IF for maybe 6 months now and had thought about doing a 10-15m HIIT session straight after training which is at about 1200 midday. My problem with that was that I only ingest a 30g whey shake before training and thought the HIIT might sacrifice muscle as is so oftern heard. Anyone got any thoughts on this ?
Thanks
[/quote]
There are some threads on this subject in the Bodybuilding subforum. I’ll give you the cliff notes: Yes, it will sacrifice muscle.[/quote]
I know that is the commonly held belief, however, Keifer seems to go against this.
.[/quote]
I’ve heard it both ways. You can find articles saying that HIIT is the perfect way to strip fat, or low intensity steady state like a bodybuilder. Just do something you like. To keep the wear and tear on my knees down I usually just walk on a treadmill. Even with the backloading. I haven’t found it to be a problem.
I know Kiefer recommends the 30s on and upto 4min off HIIT, but does he recommend doing this fasted or fed ?
[quote]Zhelezen wrote:
[quote]Razamataz wrote:
[quote]Zhelezen wrote:
Siouxfan, correct me if I am wrong but from glancing over your thread here and from reading bits and pieces about carb backloading around the net, I see that Kiefer prescribes fasted HIIT cardio. Is this really the case or am I missing something? If so what is his reasoning behind this ?
I’ve been doing a leangains style IF for maybe 6 months now and had thought about doing a 10-15m HIIT session straight after training which is at about 1200 midday. My problem with that was that I only ingest a 30g whey shake before training and thought the HIIT might sacrifice muscle as is so oftern heard. Anyone got any thoughts on this ?
Thanks
[/quote]
There are some threads on this subject in the Bodybuilding subforum. I’ll give you the cliff notes: Yes, it will sacrifice muscle.[/quote]
I know that is the commonly held belief, however, Keifer seems to go against this.
.[/quote]
Does he give a rationale?
I was hoping siouxfan could clear that up.
As a guess, I’d say that if you’re backloading carbs, glycogen stores should be full enough from the night before to fuel your cardio.
5:15 wake up
30 min treadmill 3.5spd, 6.0 inc
6:30 Fiber shake w/ACV
6:31 coffee with cream
8:00 coffee with cream + 3g fish oil
9:00 protein shake - 5g carbs
14:00 protein shake - 5g carbs
16:45 fiber shake + ACV + 3g fish oil
17:00 tea with cream
17:15 tea with cream
18:00 Omelet, 3eggs, 4oz turkey, cheese, bean sprouts, salsa - 9g carbs
20:45 5oz turkey, veggies, cheese - 5g carbs
TOTAL: 24g carbs
[quote]Zhelezen wrote:
I was hoping siouxfan could clear that up.
As a guess, I’d say that if you’re backloading carbs, glycogen stores should be full enough from the night before to fuel your cardio.[/quote]
I’ll have to read that part of the book and get back to ya lol