dinner
mountains of rice
french fries
big juicy steak
before bed
2 bowls ice cream and ice cream sandwich
1 bowl each of fruit loops, lucky charms, cocoa puffs
2 scoops whey
im curious what everybody else is backloading with!! do share.[/quote]
Here’s mine from last night:
Whey+70g of Carbs worth Gatorade
4 cups of creamy rice with mixed with 8oz of hamburger
5 glasses of sweet tea lol
4 cups of Coco pebbles in Milk+Whey+6 scoops of Nesquik lol
2 servings of French Toast with syrup[/quote]
[quote]MAF14 wrote:
Gonna give back loading a try… Question though, do you guys take any insulin mimetics for the PWO carb portion of the day?[/quote]
nope. heavy resistance training accomplishes the glut4 and glut12 translocation enough for our purposes. in an interview with kiefer i saw he said that glucose disposal agents can actually increase insulin sensitivity in fat cells along with muscles cells. which defeats the whole purpose of backloading.
dinner
mountains of rice
french fries
big juicy steak
before bed
2 bowls ice cream and ice cream sandwich
1 bowl each of fruit loops, lucky charms, cocoa puffs
2 scoops whey
dont think it was enough. arms, shoulders, traps and legs looking pumped and full this morning, but lats and chest are flaaaaat. waist is going down a little bit everyday! gonna keep it like this until my waist is 6 pack worthy. have outline of abs and top 2 abs for the first time since last summer on a strict keto diet at 180lbs. fyi im 230lbs currently lol.
im curious what everybody else is backloading with!! do share.
EDIT: in case anybody is wondering about pre backload.
I’m pleased to see you’re not actually starving yourself early in the day as I assumed one had to on CBL.
[/quote]
Its not necessary to starve yourself on this at all. I did however fast extra long yesterday but did really well in the gym.
My breakdown for extra long fast yesterday plus backload as follows.
wake 7:30
Black Coffee at work 8:30am
Coffee with Coconut oil, Cream with some fishoil caps 12:00pm
half tandoori chicken + coleslaw 3:30pm
Preworkout Coffee with Coconut oil 4:30pm
BCAA+EAA+Creatine during workout 5:00pm
PWO Whey Isolate+EAA 6:30pm
400g Chicken, 1/4 tub of Ice Cream, half cup of Rice (uncooked), 1/3 Pineapple, Skittles 7:00pm
350g Steak, bowl of muesli 9:30pm
So I missed my normal meal at lunchtime but thats fine. Felt awesome all day and workout went well.
[quote]MAF14 wrote:
WBB, do you notice any energy boost from 1g carnitine or is it just to free up fatty acids?
[/quote]
to be honest i dont notice anything at all from it. i bought it because a guy at my gym said it cut him up like no supplement hes ever tried before, it was like $15 so i figured id give it a shot. been using it for 6 weeks, i just use it now to get rid of the bottle lol.
dinner
mountains of rice
french fries
big juicy steak
before bed
2 bowls ice cream and ice cream sandwich
1 bowl each of fruit loops, lucky charms, cocoa puffs
2 scoops whey
dont think it was enough. arms, shoulders, traps and legs looking pumped and full this morning, but lats and chest are flaaaaat. waist is going down a little bit everyday! gonna keep it like this until my waist is 6 pack worthy. have outline of abs and top 2 abs for the first time since last summer on a strict keto diet at 180lbs. fyi im 230lbs currently lol.
im curious what everybody else is backloading with!! do share.
EDIT: in case anybody is wondering about pre backload.
12-1pm:
lots of meat and 2-3 eggs, and some veggies
2-3pm:
more meat and some fat[/quote]
Looks good!
I’m pleased to see you’re not actually starving yourself early in the day as I assumed one had to on CBL.
[/quote]
not starving at all actually. ive never had an appetite in the morning and usually just forced down some food. fasting until after noon is the easiest thing ive ever done lol. i look at the clock and feel kind of disappointed i have to eat, so i can go workout after. all of my hunger pangs hit after 6pm, thats why CBL is like the greatest “diet” ive ever been on. more like lifestyle now
I’m pleased to see you’re not actually starving yourself early in the day as I assumed one had to on CBL.
[/quote]
Its not necessary to starve yourself on this at all. I did however fast extra long yesterday but did really well in the gym.
My breakdown for extra long fast yesterday plus backload as follows.
wake 7:30
Black Coffee at work 8:30am
Coffee with Coconut oil, Cream with some fishoil caps 12:00pm
half tandoori chicken + coleslaw 3:30pm
Preworkout Coffee with Coconut oil 4:30pm
BCAA+EAA+Creatine during workout 5:00pm
PWO Whey Isolate+EAA 6:30pm
400g Chicken, 1/4 tub of Ice Cream, half cup of Rice (uncooked), 1/3 Pineapple, Skittles 7:00pm
350g Steak, bowl of muesli 9:30pm
So I missed my normal meal at lunchtime but thats fine. Felt awesome all day and workout went well. [/quote]
looks good. how long have you been backloading for?
I’m pleased to see you’re not actually starving yourself early in the day as I assumed one had to on CBL.
[/quote]
Its not necessary to starve yourself on this at all. I did however fast extra long yesterday but did really well in the gym.
My breakdown for extra long fast yesterday plus backload as follows.
wake 7:30
Black Coffee at work 8:30am
Coffee with Coconut oil, Cream with some fishoil caps 12:00pm
half tandoori chicken + coleslaw 3:30pm
Preworkout Coffee with Coconut oil 4:30pm
BCAA+EAA+Creatine during workout 5:00pm
PWO Whey Isolate+EAA 6:30pm
400g Chicken, 1/4 tub of Ice Cream, half cup of Rice (uncooked), 1/3 Pineapple, Skittles 7:00pm
350g Steak, bowl of muesli 9:30pm
So I missed my normal meal at lunchtime but thats fine. Felt awesome all day and workout went well. [/quote]
looks good. how long have you been backloading for?[/quote]
About 6 months on the full protocol, but a few months before that messing around with some of Martin Berkhan’s and Kiefer’s ideas combined. Kiefer won! IF worked as written for a couple of months but then I started losing strength. Started following Carb Backloading more to the letter and started regaining strength.
I’m pleased to see you’re not actually starving yourself early in the day as I assumed one had to on CBL.
[/quote]
Its not necessary to starve yourself on this at all. I did however fast extra long yesterday but did really well in the gym.
My breakdown for extra long fast yesterday plus backload as follows.
wake 7:30
Black Coffee at work 8:30am
Coffee with Coconut oil, Cream with some fishoil caps 12:00pm
half tandoori chicken + coleslaw 3:30pm
Preworkout Coffee with Coconut oil 4:30pm
BCAA+EAA+Creatine during workout 5:00pm
PWO Whey Isolate+EAA 6:30pm
400g Chicken, 1/4 tub of Ice Cream, half cup of Rice (uncooked), 1/3 Pineapple, Skittles 7:00pm
350g Steak, bowl of muesli 9:30pm
So I missed my normal meal at lunchtime but thats fine. Felt awesome all day and workout went well. [/quote]
looks good. how long have you been backloading for?[/quote]
About 6 months on the full protocol, but a few months before that messing around with some of Martin Berkhan’s and Kiefer’s ideas combined. Kiefer won! IF worked as written for a couple of months but then I started losing strength. Started following Carb Backloading more to the letter and started regaining strength. [/quote]
wow, 6 months! can you share some of the things you noticed initially and long term?
looks good. how long have you been backloading for?[/quote]
About 6 months on the full protocol, but a few months before that messing around with some of Martin Berkhan’s and Kiefer’s ideas combined. Kiefer won! IF worked as written for a couple of months but then I started losing strength. Started following Carb Backloading more to the letter and started regaining strength. [/quote]
wow, 6 months! can you share some of the things you noticed initially and long term?[/quote]
Lets see? Ill try breaking it down by category.
Fat Loss: This was quite rapid at first but has slowed down. I havent lowered calories though and in fact have actually added more over my starting levels. Still tightening up in some areas slowly. Seems like Legs are losing fat mostly at this stage. Still not quite got the full 6 pack, Top 4 showing. Thinking about using less Backloads shortly to finish up and go back into gaining.
Strength: Lost a little when doing Leangains, has come back up to pre weightloss levels, Not quite at my strongest ever, but not far off. Considering Im probably down about 20kgs on my heaviest/strongest this is quite amazing.
Muscle: Im never flat anymore! Shape and fullness has returned from when doing Leangains. Havent really added any significant muscle yet but cant wait for gaining mode! Expect good things. Always able to achieve pumps, This I put down to NO preworkout carbs. I noticed this with Leangains actually. Even though I am fasting in the morning and not eating any pre workout carbs I get pumps really easily, Sometimes quite painfully too! Quads can be a problem.
Adherence: Well after giving up breakfast 2 years ago I will never be a habitual breakfast eater again! The rest of the protocol is so easy to stick to and I never feel deprived, I could, and plan to stick with this for a long time. Eating is fun again and I feel my goals are even more reachable than before.
Been doing this Jan. Love it. Doubt i will ever completely change things. Will most likely just do tweaks to see what works best for which goals.
Tonights back load.
1.3kg brown rice
Grapes
3 english muffins
8oz dry measure oats +2 scoops pro powder + flax seed meal + some dextrose (for extra carbz)
1 quart no fat ice cream
Huge bowl of apple jacks
Non fat greek yogurt + pro powder+ peanut flour
ALso just want to say i hope people keep posting in here with there backloads/thoughts/resutls/experimentation.
WHat time are you guys starting backloads and how long do they go? DO you notice a differnece changing the length of it but keeping the macros the same?
[quote]ryanbCXG wrote:
ALso just want to say i hope people keep posting in here with there backloads/thoughts/resutls/experimentation.
What time are you guys starting backloads and how long do they go? DO you notice a differnece changing the length of it but keeping the macros the same?[/quote]
Good question. I toyed with shorter backloads (keeping carbs to one meal) eating this meal at about 7 and then having a protein/fat meal at 9:30-10:00 before bed. I figured this would let insulin subside and get me back into fat burning mode quicker. Personally I dont think its helped. In fact for the sake of strength and anabolism I think its important to eat carbs up until bed time. So I still have some carbs in the last meal before bed. Not as many as PWO, but some at least.
So that puts my backload @ around 600g carbs. Workout today (sans carbs) was one of the most ravenously insane workouts of my life. LIterally didn’t want to stop but HAD to, since I had to do some studying. Backloading is going well so far, hopefully my results are simlar to y’alls
[quote]MAF14 wrote:
WBB, do you notice any energy boost from 1g carnitine or is it just to free up fatty acids?
[/quote]
to be honest i dont notice anything at all from it. i bought it because a guy at my gym said it cut him up like no supplement hes ever tried before, it was like $15 so i figured id give it a shot. been using it for 6 weeks, i just use it now to get rid of the bottle lol.[/quote]
Hah, I’ve heard one reliable review where 10g pre workout was said to put energy “through the roof” but I bought some today so I think I’ll start low and taper up.
