No worries man, thanks for your help.
[quote]Zhelezen wrote:
No worries man, thanks for your help.[/quote]
Just read it, the only mention he makes of cardio in the book is about HIIT. That’s the method he likes. I like steady state, but that’s just me. From the looks of it, it’s an individual thing. If you’re on the heavier side and want to do some, then you should. Shelby starnes suggests doing it in the morning on an empty stomach. You could also do it post training. The whole point I believe is that you don’t NEED to do cardio for backloading to work, only the heavy lifting.
9:00 wake up
fiber shake with ACV + 3g fish oil, and glucosamine
11:45 5oz turkey with veggies and cheese - 3g carbs
14:00 single scoop protein powder - 3g carbs
15:00 Gym. arms & calves
Standing calf raise: 195x8, 195x8, 195x8, 195x8, 195x8, 195x8, 195x8, 195x8
Triceps tri set:
Rope pushdowns: 120x12, 120x12, 120x12, 120x12
SS
overhead rope ext: 100x10, 80x10, 80x10, 80x10
SS
Bench dips to failure: bdyxfail, bdyxfail, bdyxfail, bdyxfail
Skull crushers (I use the loadable EZ bar, don’t know empty weight, so this is weight on bar): 40x10, 45x10, 45x10
Biceps tri set:
EZ curls: 40x8, 40x8, 40x8
SS
DB curls 2 sec neg: 25x8, 25x8, 25x8
SS
Reverse EZ curls: 40x8, 40x8, 40x8
Close grip palms in chins: 1x8, 1x8
woke up a little light this morning so…
PWO shake: 24oz water, 3scoops protein, 50g dextrose, 2tbs peanut butter - 60g carbs
18:30 Cheesecake - 100g carbs
19:00 croissants + choc milk - 100g carbs
19:35 Fiber shake w ACV+ 3g fish oil + glucosamine
20:00 Chipotle burrito - 100g carbs
TOTAL: 366 carbs. Fuck I’m full.
8:00 wake up
9:00 coffee with cream
10:00 20 min stair stepper, did 75 floors
10:45 fiber shake with ACV + 3g fish oil + glucosamine
11:30 2 scoops protein powder - 6g carbs
12:00 various tastes of batter and frosting for cake for tomorrows backload - 15g carbs
16:00 4oz turkey, green onions, celery, salsa - 4g carbs
16:21 1 piece of cake I made, and some milk - 100g carbs
19:00 Fiber shake with ACV + 3g fish oil + glucosamine
Cake was: Devils food with a cream cheese frosting on inside between layers and a sweetened chocolate buttercream frosting on outside 
*** And yes, I know no backloading on off days, BUT I dropped 3 pounds in 2 days so I’m just adding a little to keep the total drop to 2 pounds a week roughly. ***
Tweaked my back, back at it now.
Sioux and any other backloaders. Got a question.
Keifer makes no mention in his articles about dietary fat intake during the carb backloading period. And since he mentions that junkier carbs are better because of a quicker insulin spike/clearance I imagine that there will be a signifcant if not large amount of fats consumed as well. This is quite contrary to other carb cycling type diets where its advised to keep fats low in presence of high carbs. How is this explained or rationalised?
Hopefully I dont get shit on because I havent read the book.
[quote]Gl;itch.e wrote:
Sioux and any other backloaders. Got a question.
Keifer makes no mention in his articles about dietary fat intake during the carb backloading period. And since he mentions that junkier carbs are better because of a quicker insulin spike/clearance I imagine that there will be a signifcant if not large amount of fats consumed as well. This is quite contrary to other carb cycling type diets where its advised to keep fats low in presence of high carbs. How is this explained or rationalised?
Hopefully I dont get shit on because I havent read the book.
[/quote]
From what I remember the fats are used as a source of energy in the first half of the day where the carbs are not used. But during the backloading period itself I don’t recall him making any mention of it. So I would guess it doesn’t matter enough to write about?
[quote]Siouxfan wrote:
[quote]Gl;itch.e wrote:
Sioux and any other backloaders. Got a question.
Keifer makes no mention in his articles about dietary fat intake during the carb backloading period. And since he mentions that junkier carbs are better because of a quicker insulin spike/clearance I imagine that there will be a signifcant if not large amount of fats consumed as well. This is quite contrary to other carb cycling type diets where its advised to keep fats low in presence of high carbs. How is this explained or rationalised?
Hopefully I dont get shit on because I havent read the book.
[/quote]
From what I remember the fats are used as a source of energy in the first half of the day where the carbs are not used. But during the backloading period itself I don’t recall him making any mention of it. So I would guess it doesn’t matter enough to write about? [/quote]
True. Well it doesnt seem to be hurting you thats for sure (:
9:00 wake up
10:00 coffee with cream + fiber shake + joint pills
11:00 coffee with cream + stevia - 3g carbs
13:30 protein shake, 2 scoops powder - 6g carbs
15:00 gym
Chest, shoulders, triceps
Standing calf raise (5 partials after each set): 195x10/5, 195x10/5, 195x10/5, 195x10/5, 195x10/5, 195x10/5
Seated calf raise 2pltx25, 2pltx25, 2pltx25
Cable crossovers: 30x12, 30x12, 30x12, 30x12
SS
lying db flys: 45x7, 45x7, 45x7, 45x7
Incline bench: 155x6, 155x6, 155x6, 155x6
Bench with double mini: 135x5, 135x5, 135x5, 135x4
Side raises w/ 10 sec rest: 35x8, 35x8, 35x8
Machine shoulder press: 80x10, 80x7/60x3, 60x10
Rear delt machine: 25x40, 40x40, 55x40
Micro band pull apart: 2x15
18:00 PWO shake: 2 scoops powder, 50g dextrose, 2 tbs pb - 60g carbs
19:00 Fiesta Bowl LOL: 18oz rice, 2oz crushed chips, 1 cup black beans, 3 eggs, 10oz chicken, guac, salsa, - 200g carbs
19:45 rest of fiesta bowl. woof
18:10 Croissant with jelly + choc milk: 100g carbs
TOTAL 369
Have to say, you are doing a very good job in piquing my interest in this book.
[quote]MrZsasz wrote:
Have to say, you are doing a very good job in piquing my interest in this book.[/quote]
It’s funny, I was working with shelby with carb cycling, and saw decent results, switched to backloading and ate like a feind without gaining ANY weight. Then I tweaked my back about a week ago and did a small carb cycle to maintain things whilst I recovered and immediately shot up to 240ish morning weight. Took my weight this morning (after the fiesta bowl) and my weight was 240. So it’s interesting that I can literally stuff my face till I burp up rice and wake up without gaining a single fraction of a pound haha.
I’m considering eventually making the switch to the mountain dog diet with meadows to prep for an eventual show, but that wouldn’t happen till the end of the year anyway. So while I can, I’m going to enjoy this
Yep i stuff my face every night 3k to 5k in 3 hrs depending on the day. I am not really gaining weight. But strength is continuously going up. i love back loading and will most likely never switch.
[quote]ryanbCXG wrote:
Yep i stuff my face every night 3k to 5k in 3 hrs depending on the day. I am not really gaining weight. But strength is continuously going up. i love back loading and will most likely never switch.[/quote]
I love it too. It’s amazing really lol. My eventual switch will be made because I would want to eat healthier (like JM and MODOK suggest) and may want to step on stage at some point (and no bdybldrs that I know of use CBL). Not that I have any problems with CBL, it’s just that eating half a cheesecake a night might not be a long term solution to health and vitality It sure it delicious though haha.
It’s all just a thought anyway. If I can get lean enough and my bloodwork stays fairly normal I might stay with CBL, might not too. Cancer and general body health are of interest to me. I’m sure I can find a study somewhere though linking the cancer fighting properties of twinkies.
Then again it might also be possible to backload clean carbs. So maybe a marriage of CBL and MDD.
[quote]Siouxfan wrote:
Then again it might also be possible to backload clean carbs. So maybe a marriage of CBL and MDD. [/quote]
This really just depends on your definition of clean carbs. You can get away with things like white rice and potatoes and get the same effects without the detriment of junk food. But as Im learning things like low GI oats arent appropriate for backloading.
I backload with oatmeal and brown rice and lean protein. I really dont do many “dirty” foods. Works just fine for me.
[quote]Gl;itch.e wrote:
But as Im learning things like low GI oats arent appropriate for backloading. [/quote]
Why what issues do you have? I have 9-10oz dry measure every single night. I even add flax powder and chia seeds to it which add more fiber (i do it for the texture)
OFF DAY
8:00 wake up
9:00 fiber shake with pills
10:00 coffee with stevia and cream - 2g carbs
13:00 protein shake (still full from last night lol) - 6g carbs
17:00 handful of brocoli, fiber shake + joint pills, salsa, 9 oz chicken - 5g carbs
21:00 half hour on stair stepper - 110 floors
22:00 2 scoops protein, 2 eggs, chicken, green onion, cheese - 10g carbs
TOTAL: 23g carbs
Gentlemen
I’d like to ‘chime in’ on what I’m doing at present.
I’m following the carbnite approach at present. traing as follows
Mon, Wed and Friday total body circuit strength work - Not set reps in terms of sets, just total reps per exercise depending on load.I do 2 circuits of maybe 3-4 exercise each. Eg of one such circuit:
A1 - Power clean from hang (20 total reps)
A2 - one-arm db row (35 tr)
A1 - OHP (30tr)
A3 - Leg press (25tr)
Tues/Thurs sled work for 20 mins + a little Neural charge medicine ball stuff when required
I’m IF until aroung 12pm eating a protein+ fat meal then, and at around 4pm (I don’t coubt cals but am reasonablw in terms of portion control)
I train around 6.30pm after 10g BCAA and eat a large prot/fat meal at around 8pm. (Usually train for 45-50 mins then 20 mins incline walking.)
I’ve found ‘re-feeding’ works best FOR ME AT LEAST on a non lifting/sled day - Saturday.
I generally fast until 3pm (take 5g BCAA at around 1pm) then have a healthy but large carb/protein meal (ala books recommendations) I eat 2 more meals after that at around 7pm and 11pm. In thses meals, as long as protein is covered I can eat what I want within reason. (I avoid trans fats and really processed crap) I usually have pasta, or pizza, homemade burgers etc + a dessert. I fat till around 4pm sunday and resume the protein and fat meal schedule…
I tell all now - the fat is dropping of at a rate that is blowing my mind. I can literally feel my metabolism flying for at least 3-4 days. I feel great and my energy strength levels are good (I’m aiming to break any PR’s though)
Anyone loaded on a non training/activity day, or done something similar and found better results than doing it on a training day?
Ta
moog
[quote]moogweasel wrote:
Gentlemen
I’d like to ‘chime in’ on what I’m doing at present.
I’m following the carbnite approach at present. traing as follows
Mon, Wed and Friday total body circuit strength work - Not set reps in terms of sets, just total reps per exercise depending on load.I do 2 circuits of maybe 3-4 exercise each. Eg of one such circuit:
A1 - Power clean from hang (20 total reps)
A2 - one-arm db row (35 tr)
A1 - OHP (30tr)
A3 - Leg press (25tr)
Tues/Thurs sled work for 20 mins + a little Neural charge medicine ball stuff when required
I’m IF until aroung 12pm eating a protein+ fat meal then, and at around 4pm (I don’t coubt cals but am reasonablw in terms of portion control)
I train around 6.30pm after 10g BCAA and eat a large prot/fat meal at around 8pm. (Usually train for 45-50 mins then 20 mins incline walking.)
I’ve found ‘re-feeding’ works best FOR ME AT LEAST on a non lifting/sled day - Saturday.
I generally fast until 3pm (take 5g BCAA at around 1pm) then have a healthy but large carb/protein meal (ala books recommendations) I eat 2 more meals after that at around 7pm and 11pm. In thses meals, as long as protein is covered I can eat what I want within reason. (I avoid trans fats and really processed crap) I usually have pasta, or pizza, homemade burgers etc + a dessert. I fat till around 4pm sunday and resume the protein and fat meal schedule…
I tell all now - the fat is dropping of at a rate that is blowing my mind. I can literally feel my metabolism flying for at least 3-4 days. I feel great and my energy strength levels are good (I’m aiming to break any PR’s though)
Anyone loaded on a non training/activity day, or done something similar and found better results than doing it on a training day?
Ta
moog[/quote]
I haven’t tried loading on a non training day yet since I lift every other day. So the most I’d have to go without carbs is 1 day. Not a big deal for me. I’ve also made an adjustment to my plan. Since I aim to start my workout at 3pm I am always done by 5. At 6 I have the shake and from 7-9 I pretty much eat anything and everything. For example, since tomorrow is a leg day I stocked up on some cookies and Ben and jerrys. It’s probably 320 grams worth of carbs, but I’ve found that keeping it in a smaller window helps too. That and it’s hard sometimes to eat a huge amount of carbs in one evening.
Sioux
Thanks for the input. If youi don’t mind sharing: (and apologies if you’ve mentioned it earlier in the thread)
What are your stats (height/weight/BF) and your current goals?
Thanks
moog