Carb Back Loading

Nutrition
982

[quote]pshannon wrote:

[quote]Adam-F wrote:
Jesus!!

Trying to get these backloads in is harder than it looks - trying to hit 500g carbs - a whole pack of noodles and 5 large cookies only hits 300g!! and I cant even finish that yet! haha

decent day overall though, set-up today:

6.30am - HIIT
9am - coffee/cream
10.30am - CBL coffee
1pm - chicken, broccoli, peppers etc
3pm - coffee, caffeine
6.30pm - PWO shake
7.30pm - beef, noodles, veg, 3 large cookies
9.30pm - more carbs

Good thread btw - great resource. [/quote]

Where is the fat in the diet?
[/quote]

Fair comment. I guess that apart from the coconut oil and cream i am not getting much. I had a couple gandfulls of cheese with the first meal.

Any further suggestions?

983

Made it to about 470 carbs somehow tonight. I ate constantly and have been full all goddamn night haha.
How can he say the goal for someone around 180 lbs is 700 carbs? I can’t even get to 400 without feeling sick.

984

Today went really well

Noon - black coffee
12:30pm - 4 servings almonds (love em)
3:00 - 8oz chicken, 20g coconut oil, veges
4:30 - Legs (humapo intra)
6:00 - 40g whey, humapro
7:00 - Big 100 Protein Bar, Giant Rice Krispees Treat (95g carb)
10:30 - 1/2 tub ice cream (110g carb)
11:30 - Fruit Bowl w/ Cottage Cheese (115g carb)

Total: 320g carbs

985

[quote]Adam-F wrote:

[quote]pshannon wrote:

[quote]Adam-F wrote:
Jesus!!

Trying to get these backloads in is harder than it looks - trying to hit 500g carbs - a whole pack of noodles and 5 large cookies only hits 300g!! and I cant even finish that yet! haha

decent day overall though, set-up today:

6.30am - HIIT
9am - coffee/cream
10.30am - CBL coffee
1pm - chicken, broccoli, peppers etc
3pm - coffee, caffeine
6.30pm - PWO shake
7.30pm - beef, noodles, veg, 3 large cookies
9.30pm - more carbs

Good thread btw - great resource. [/quote]

Where is the fat in the diet?
[/quote]

Fair comment. I guess that apart from the coconut oil and cream i am not getting much. I had a couple gandfulls of cheese with the first meal.

Any further suggestions?[/quote]

Adam, you might try:
9am - coffee, 1 tbsp coconut oil + cream
10:30 - CBL coffee
1pm - same meal w/ coconut oil and/or cheese drizzled on
3pm - CBL coffee

Just add 2-3 servings of oil and you should be good. Aim for 1:1 Protein:Fat for the 1st half (pre workout).

986

cheers mate - will try those, I was aware that my fat intake may be a little low…I forgot to add that I cooked the chicken in coconut oil too - so perhaps not quite as bad…

I have added some avocado to the main meal today also!

Only hit around 350g carbs, feel great after heavy deadlifts yesterday, if a little soft overall - something to keep an eye on!

987

After reading all you guys, I realize I need to up everything… which is counter-intuitive to my goal (losing fat). I’ve actually lost 2 lbs and look small everywhere.

Frankly, I hate the uncomfortable bloat for the few hours before bed, due to all the damn carbs. Upping them sounds like a nightmare!

lol

988

[quote]pndpmt wrote:
Is the not-eating-for-2-hrs-before-lifting thing geared towards fat loss? I can understand that he wants to not elevate insulin to not blunt fat burning, but what if one solely wants to put on mass though? Won’t the insulin and whey be desirable to drive aminos and proteins to the muscles around workout time?

In the end, I think this is nitpicking and won’t change the main points of CBL much. It’s just that the message that have been sent around here lately is that peri-workout nutrition is important to maximize growth[/quote]

It doesnt matter if your doing SA or DB. He only suggests, per DB, Pre-workout shake, Indra-workout shake, Post-workout shake. Eating a real meal is wrong.

989

[quote]Adam-F wrote:

[quote]pshannon wrote:

[quote]Adam-F wrote:
Jesus!!

Trying to get these backloads in is harder than it looks - trying to hit 500g carbs - a whole pack of noodles and 5 large cookies only hits 300g!! and I cant even finish that yet! haha

decent day overall though, set-up today:

6.30am - HIIT
9am - coffee/cream
10.30am - CBL coffee
1pm - chicken, broccoli, peppers etc
3pm - coffee, caffeine
6.30pm - PWO shake
7.30pm - beef, noodles, veg, 3 large cookies
9.30pm - more carbs

Good thread btw - great resource. [/quote]

Where is the fat in the diet?
[/quote]

Fair comment. I guess that apart from the coconut oil and cream i am not getting much. I had a couple gandfulls of cheese with the first meal.

Any further suggestions?[/quote]

Bacon
Beef
Cheese
EVOO
Avacado
Bacon

990

glad to see you guys are still keeping up with the massive backloads. i actually had to cut back a huge amount as i started to pile on the bodyfat almost overnight after about 2 weeks. im around 200g now from mostly rice, potatoes, fruits and veggies, you know clean carbs. no more lucky charms or pop tarts :frowning:

991

WannaBeBig, don’t worry man I’m with you. I wasn’t gaining BF per say, but I felt that I could optimize the process. I’m playing around with some ideas, PM me if you wanna discuss :slight_smile:

992

[quote]hlss09 wrote:
WannaBeBig, don’t worry man I’m with you. I wasn’t gaining BF per say, but I felt that I could optimize the process. I’m playing around with some ideas, PM me if you wanna discuss :slight_smile:

[/quote]

discuss in here, please. I think we are all interested in how everyone is tinkering with this plan…

993

[quote]pshannon wrote:

[quote]pndpmt wrote:
Is the not-eating-for-2-hrs-before-lifting thing geared towards fat loss? I can understand that he wants to not elevate insulin to not blunt fat burning, but what if one solely wants to put on mass though? Won’t the insulin and whey be desirable to drive aminos and proteins to the muscles around workout time?

In the end, I think this is nitpicking and won’t change the main points of CBL much. It’s just that the message that have been sent around here lately is that peri-workout nutrition is important to maximize growth[/quote]

It doesnt matter if your doing SA or DB. He only suggests, per DB, Pre-workout shake, Indra-workout shake, Post-workout shake. Eating a real meal is wrong. [/quote]

Wow, wasn’t aware of that. I’ve been eating a cup of cottage cheese with 2 tbsp of VCO and 1-1.5 hours before my workouts. May need to do that a bit earlier. Why does he suggest that?

994

[quote]wannabebig250 wrote:
glad to see you guys are still keeping up with the massive backloads. i actually had to cut back a huge amount as i started to pile on the bodyfat almost overnight after about 2 weeks. im around 200g now from mostly rice, potatoes, fruits and veggies, you know clean carbs. no more lucky charms or pop tarts :([/quote]

Strange… I feel like I notice a loss of leanness whenever I was not slamming enough carbs (like 500g minimum) for too long.

995

[quote]wannabebig250 wrote:
glad to see you guys are still keeping up with the massive backloads. i actually had to cut back a huge amount as i started to pile on the bodyfat almost overnight after about 2 weeks. im around 200g now from mostly rice, potatoes, fruits and veggies, you know clean carbs. no more lucky charms or pop tarts :([/quote]

As a small OLD dude, I have to be careful as well. 200g is about it for me.

996

well after talking with some dudes, and just using my experience with other similar ish diets, I’ve realized a few good ‘tricks’ to lose fat with CBL while performing and even adding strength (not size)

So, as we all know, SA is for leaning out. Say you lift 4x a week, that means 4 backloads.
Well, first thing to do is determine how many carbs you’ll backload. For a guy my size, the chart says 665g or so carbs. That, in my opinion, is the upper most number you can hit to gain mass without gaining fat. Hitting 665g carb won’t necessarily make me ‘fat’ but I can’t eat that many carbs and lean down at ALL I’m guessing. And you guys prob can’t either, unless you have amazing genetics :slight_smile:

So, I was thinking of how to lean down. I talked to a few ppl who said that Carb Nite was the way to go - i.e. the way to get ‘shredded’…But I don’t wanna be keto dieting or anything like that, cuz performance would be dick.

So, I thought about it some more, and another dude confirmed my suspicions that the best way to go would be to drop one backload each time fat loss stalls. So, for instance, you could prioritize your lifts…squat day - backload; deads - backload; bench - backload; OHP - don’t backload.

After doing this for some time, you can take away another backload, etc, and eventually you’ll be “Carb Nite’ing”…Pretty easy I think…

That said, I’ve got weird goals but have noticed my lifting is insane lately. I feel like I have a rocket strapped to my heart or something, I just cannot be stopped in the gym. It’s pretty insane.

But yeah, for max fat loss I would do 2-3 backloads a week until you’re at the 10% or sub 10% BF level, THEN drop backloads until you’re Carb Niteing…otherwise you’ll be keto dieting with nowhere to go

997

[quote]hlss09 wrote:
well after talking with some dudes, and just using my experience with other similar ish diets, I’ve realized a few good ‘tricks’ to lose fat with CBL while performing and even adding strength (not size)

So, as we all know, SA is for leaning out. Say you lift 4x a week, that means 4 backloads.
Well, first thing to do is determine how many carbs you’ll backload. For a guy my size, the chart says 665g or so carbs. That, in my opinion, is the upper most number you can hit to gain mass without gaining fat. Hitting 665g carb won’t necessarily make me ‘fat’ but I can’t eat that many carbs and lean down at ALL I’m guessing. And you guys prob can’t either, unless you have amazing genetics :slight_smile:

So, I was thinking of how to lean down. I talked to a few ppl who said that Carb Nite was the way to go - i.e. the way to get ‘shredded’…But I don’t wanna be keto dieting or anything like that, cuz performance would be dick.

So, I thought about it some more, and another dude confirmed my suspicions that the best way to go would be to drop one backload each time fat loss stalls. So, for instance, you could prioritize your lifts…squat day - backload; deads - backload; bench - backload; OHP - don’t backload.

After doing this for some time, you can take away another backload, etc, and eventually you’ll be “Carb Nite’ing”…Pretty easy I think…

That said, I’ve got weird goals but have noticed my lifting is insane lately. I feel like I have a rocket strapped to my heart or something, I just cannot be stopped in the gym. It’s pretty insane.

But yeah, for max fat loss I would do 2-3 backloads a week until you’re at the 10% or sub 10% BF level, THEN drop backloads until you’re Carb Niteing…otherwise you’ll be keto dieting with nowhere to go [/quote]
I like everything you wrote, except whats in bold!

I dont think this has to be the case. It comes down to calories imo. I was at my strongest (albiet a lot heavier than I am now) when I was on the anabolic diet. Keto! I preform really well without carbs pre-workout on CBL and appart from if I drop calories insanely or if I start training for Strength-Endurance I can keep my strength up fine on a ultra low/no carb diets as well.

I think you are on the right track. But dont expect OR accept strength loss. You should be able to keep your strength up on this for ages! And keep us updated on how you are going.

998

[quote]hlss09 wrote:
WannaBeBig, don’t worry man I’m with you. I wasn’t gaining BF per say, but I felt that I could optimize the process. I’m playing around with some ideas, PM me if you wanna discuss :slight_smile:

[/quote]

i think the problem is pretty much because i hit the gym 6 days a week, thats a shit ton of backloading. going from hardly any carbs per week to 400g per day, 2400g per week, my body just couldnt keep up. i like what you mentioned in your post below, i think im only going to backload on heavy days like legs and back.

[quote]Spidey22 wrote:
Strange… I feel like I notice a loss of leanness whenever I was not slamming enough carbs (like 500g minimum) for too long. [/quote]

hmm. could be because im a naturally chubby guy, so my insulin sensitivity is probably fucked up a bit from being a fat kid all my life :slight_smile:

[quote]Iron Dwarf wrote:
As a small OLD dude, I have to be careful as well. 200g is about it for me.[/quote]

mostly from clean sources, or can you get away with poptarts and cherry turnovers?

i hope im still lifting and keeping up with diet when im old!! :slight_smile:

999

ID, agreed. I think all ppl respond differently. I just know that my lifting coach has me doing stuff like…well a hypothetical example could be
Squats:
85% - 3 sets of 2
90% - 3 sets of 1
95% - 3 sets of 1

Stuff like that - super high intensity, insanely high volume, etc. So keto would suck, for me… In fact, at one point a year or 2 ago, I was doing a keto diet, just to try it (no rhyme intended), and couldn’t gain weight eating 5-6k cals a day…My body likes carbs. A lot.

WannaBeBig: could you post pics of your physique so we can see what you’re working with? And what kind of lifts you got?

1000

[quote]Iron Dwarf wrote:
After reading all you guys, I realize I need to up everything… which is counter-intuitive to my goal (losing fat). I’ve actually lost 2 lbs and look small everywhere.

Frankly, I hate the uncomfortable bloat for the few hours before bed, due to all the damn carbs. Upping them sounds like a nightmare!

lol[/quote]

Just up your fat. Seriously the best advise I ever got and made all the difference. (note: animal base is the best) When you go to the store and the BB in you is saying “chicken, chicken, chicken” grab a steak and some ground beef, and for the love of god who doesn’t love BACON

1001

[quote]Gl;itch.e wrote:
I like everything you wrote, except whats in bold!

I dont think this has to be the case. It comes down to calories imo. I was at my strongest (albiet a lot heavier than I am now) when I was on the anabolic diet. Keto! I preform really well without carbs pre-workout on CBL and appart from if I drop calories insanely or if I start training for Strength-Endurance I can keep my strength up fine on a ultra low/no carb diets as well.

I think you are on the right track. But dont expect OR accept strength loss. You should be able to keep your strength up on this for ages! And keep us updated on how you are going.
[/quote]

Agreed Glitche… you dont need carbs to workout, and you dont need to backload to lift. You might need to change your training style, but if you have a lot a body fat to lose this diet is not a chance for you to eat pizza and feel good about it. If you really are serious about dropping the fat you should do Carb Nite, and cut your training down. Once you hit your BF goal move to CBL for strength.