Carb Back Loading

Nutrition
1002

[quote]Iron Dwarf wrote:

[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.[/quote]

One thing to hone in on is your sweet spot. Mine is 9-1000g.

1003

[quote]wannabebig250 wrote:

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.

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]
What are you current goals wannabebig? I think you just went a little mental coming off the AD. You would have got a nice bit of speedy fat loss from reintroducing carbs/resetting leptin and all that jazz. But then you probably need to find your maintenance level for recomp.

At 6 days a week of backloading youre never really depleting Glycogen to the extent that youd need that many carbs each backloading day. Either do what you suggested (which is probably the best idea for you) or scale back the amount of carbs across all days.

What type of training do you do? Obviously the higher rep/higher volume guys can get away with more carbs than if you are going lower rep/volume.

1004

@ stateofpsych

can you give us a breakdown of a typical day eating 1000 g carbs?

1005

[quote]hlss09 wrote:
@ stateofpsych

can you give us a breakdown of a typical day eating 1000 g carbs? [/quote]

Before I started my summer job this was the goal after workouts. I hit this consistently for about a month. I still get this on the weekends and it is awesome, weekdays are less because of work and time constraints. I have leaned out quite a bit from my work so in about 4 weeks time when planting is over all hell is going to break loose.

When I get home from the gym I cook up 750g of rice, right now its Basmati. That usually takes me 2 big meals to eat, I flavor them differently so I don’t get sick of the same thing.
I drink a lot of waxymaize, something like 250-300g CHO worth from post workout until I go to bed. When I had finibars I would eat a couple of those. I try to keep it as clean as possible but there are some things I use that are more just sugar. I have a great recipe for these chocolate chip mint square that are pretty much a whole bunch of icing sugar, I had the CHO breakdown somewhere but I can’t find it. I use granola and yogurt which easily bumps up the total.

750g Rice- 600g CHO
200-300g CHO from waxymaize
100g CHO from granola and yogurt
Sugar squares = enough I’m sure

I do switch it up with potatoes and I do indulge in ice cream every once and a while, been known to eat a box of Klondike bars haha, not all the time though. Pretty much I eat until I hit the CHO count I need.

1006

[quote]StateOfPsychosis wrote:

[quote]hlss09 wrote:
@ stateofpsych

can you give us a breakdown of a typical day eating 1000 g carbs? [/quote]

Before I started my summer job this was the goal after workouts. I hit this consistently for about a month. I still get this on the weekends and it is awesome, weekdays are less because of work and time constraints. I have leaned out quite a bit from my work so in about 4 weeks time when planting is over all hell is going to break loose.

When I get home from the gym I cook up 750g of rice, right now its Basmati. That usually takes me 2 big meals to eat, I flavor them differently so I don’t get sick of the same thing.
I drink a lot of waxymaize, something like 250-300g CHO worth from post workout until I go to bed. When I had finibars I would eat a couple of those. I try to keep it as clean as possible but there are some things I use that are more just sugar. I have a great recipe for these chocolate chip mint square that are pretty much a whole bunch of icing sugar, I had the CHO breakdown somewhere but I can’t find it. I use granola and yogurt which easily bumps up the total.

750g Rice- 600g CHO
200-300g CHO from waxymaize
100g CHO from granola and yogurt
Sugar squares = enough I’m sure

I do switch it up with potatoes and I do indulge in ice cream every once and a while, been known to eat a box of Klondike bars haha, not all the time though. Pretty much I eat until I hit the CHO count I need.
[/quote]

FUCK YES this is a real back load. These people that eat 100g-200g of carbs should not even do the diet. thats not even enough for a regular BB diet. If people are so worried about the amount of carbs just give them up and do carb nite

1007

Wanna be big: i Life 6 days a week as well and backload everyday no problems for me.

Glitch you say lifting 6 days and backloading 6 days doesnt depelete enough to work??? I dont quite understand this. Glycogen will be depleting through the day because of no carbs. you wokrout that will depelte more. Also on density bulking he wants you backloading even when not working out so obviously full depletion is no needed? Or am i misunderstanding something

1008

[quote]StateOfPsychosis wrote:

[quote]hlss09 wrote:
@ stateofpsych

can you give us a breakdown of a typical day eating 1000 g carbs? [/quote]

Before I started my summer job this was the goal after workouts. I hit this consistently for about a month. I still get this on the weekends and it is awesome, weekdays are less because of work and time constraints. I have leaned out quite a bit from my work so in about 4 weeks time when planting is over all hell is going to break loose.

When I get home from the gym I cook up 750g of rice, right now its Basmati. That usually takes me 2 big meals to eat, I flavor them differently so I don’t get sick of the same thing.
I drink a lot of waxymaize, something like 250-300g CHO worth from post workout until I go to bed. When I had finibars I would eat a couple of those. I try to keep it as clean as possible but there are some things I use that are more just sugar. I have a great recipe for these chocolate chip mint square that are pretty much a whole bunch of icing sugar, I had the CHO breakdown somewhere but I can’t find it. I use granola and yogurt which easily bumps up the total.

750g Rice- 600g CHO
200-300g CHO from waxymaize
100g CHO from granola and yogurt
Sugar squares = enough I’m sure

I do switch it up with potatoes and I do indulge in ice cream every once and a while, been known to eat a box of Klondike bars haha, not all the time though. Pretty much I eat until I hit the CHO count I need.
[/quote]

BOSS!

I get 700+ 6 days a week and you show me up. Dman must eat some more carbs. What were your other macros at?

1009

[quote]ryanbCXG wrote:

[quote]StateOfPsychosis wrote:

[quote]hlss09 wrote:
@ stateofpsych

can you give us a breakdown of a typical day eating 1000 g carbs? [/quote]

Before I started my summer job this was the goal after workouts. I hit this consistently for about a month. I still get this on the weekends and it is awesome, weekdays are less because of work and time constraints. I have leaned out quite a bit from my work so in about 4 weeks time when planting is over all hell is going to break loose.

When I get home from the gym I cook up 750g of rice, right now its Basmati. That usually takes me 2 big meals to eat, I flavor them differently so I don’t get sick of the same thing.
I drink a lot of waxymaize, something like 250-300g CHO worth from post workout until I go to bed. When I had finibars I would eat a couple of those. I try to keep it as clean as possible but there are some things I use that are more just sugar. I have a great recipe for these chocolate chip mint square that are pretty much a whole bunch of icing sugar, I had the CHO breakdown somewhere but I can’t find it. I use granola and yogurt which easily bumps up the total.

750g Rice- 600g CHO
200-300g CHO from waxymaize
100g CHO from granola and yogurt
Sugar squares = enough I’m sure

I do switch it up with potatoes and I do indulge in ice cream every once and a while, been known to eat a box of Klondike bars haha, not all the time though. Pretty much I eat until I hit the CHO count I need.
[/quote]

BOSS!

I get 700+ 6 days a week and you show me up. Dman must eat some more carbs. What were your other macros at? [/quote]

Lots of impressiveness going on here. I’ve been lurking the thread and very curious to see how progress pans out for the aggressive backloaders.

I’m doing a similar thing (pounding down a boatload of b&j, cookies, etc, so definitely not low fat either).

Ryan i remember you from the Indigo stuff - I share your enthusiasm with lifting 6 times a week, eating massive etc. and also some of the ocd tendencies :). Let me know how things go

Also “as” is impressive as hell, I hope he will add his carbbackloading experience as well!

1010

[quote]as wrote:

[quote]Aphamos wrote:
Hey guys,

Has anyone had success with early morning training and CBL in tandem? Kiefer’s protocol (from my understanding) includes drinking coffee/getting in some sort of caffeine with carbs post-workout, and then back-loading the regular way in the evening.

Is anyone seeing the same type of result with this form of CBL? Afternoon lifting is impossible with my work schedule, so my usage of the program is limited to its early morning form.

Thanks![/quote]

I’m probably one of the few guys which CBL really didn’t work for, at least to the extent of the large amount of carbs everyone else seems to be backloading. Had to cut down from almost 400 - 500 to about 250 - 300 (and cleaner), and currently seeing how that goes. Kind of disappointing for me because I really like the CBL style of eating.

Anyway to answer your question the one thing that I did notice is that it worked MUCH better when working out at the end of the day and then backloading. Unfortunately most of the time I have to get the workout in during an extended lunch hour as opposed to the end of the day.

To be honest I really don’t think the diet is really that special as opposed to other diet plans where you consume carbs around the workout. I’ve always done a reverse type of CBL where I’d workout early in the day, carb up right after (not with an enormous amount) then continue rest of the day with protein/fat and finish my last meal 4-5 hrs before bed.

I wake up following morning have coffee and dont eat for a couple of hrs cause I’m just not hungry then start off with high protein/fat meal and continue protein/fat meals till fifteen mins prior to workout (whenever that is) when I have gatorade and whey or Anaconda. Carb up after and then back to protein/fat. So in essence I would fast almost 16 hrs.

I’m going to continue CBL and strictly track calories to see if it’s any better than my old way.

And that’s my log and experience with CBL if anyone cares lol.

[/quote]

Oh nice. I echo this completely. I don’t think you’re the exception…i have several friends (sub 10% bodyfat) who share this perspective. Something about CBL, in its unadulterated form, leads to sub-optimal results for leaner guys (from what i’ve seen). It seems like for the leaner guys a more “leangains” esque approach with timing similar to what you described (if training during day) or lowered carbs/less junk (if training in evening) works better…several folks on the DH forums share this sentiment as well.

Would really like to see if theres any way around this…i want to binge on junk while getting shredded! lol. may just be a fantasy though…

1011

Gentlemen

Just a little feedback if you wouldn’t mind.

During the 10 day prep phase (<carbs per day) what sort of pre/post workout nutrition did you guys go for?

Here’s what I did while training at around 4.30pm:
30 mins Pre workout - 10g WPI + TBS of coconut oil
30 - 45 mins post workout - 20g - 30g WPI + 10 - 15g heavy cream + 10g EVOO (fats to keep insulin low)
30- 45 mins after shake - protein and fats meal

Kiefer doesn’t go into details on workout nutrition in the book, and I just did what I thought was best - Seemed to work fine.

Anybody go with any other protocols, and were they successful? I’m off UK, then HongKong then the Phillipines over the school holidays (I’m a teacher at an international school in Bangkok)and will be doing the 10 day pre phase when I get back, as there’s no doubt I’ll be drinking during this time. Not getting wasted every night, but no doubt enought to warrent the prep again.

Side note. I’ve been doing CBL (strength Acc) for 6 weeks and am leaner, stronger and more muscular - Horaay!
I’ve consumed alcohol on 2 Satudays in the evening, (no carb stuff like Vodka diet coke/soda, a couple of 3g per bottle beers etc.) I didn’t go mental, and ensured I kept <30g total carbs for the day. Have to say it didn’t seem to effect the my results in a noticable way. Sunday is my day off so training wasn’t affect. Not saying one should go out and get hammered and stay up all night, just that IN MY EXPERIENCE a few drinkies hasn’t derailed my efforts.

Thanks

moog (78kg at around 10% - 12%bf…just under 6ft…All cock and nose)

1012

Just want to throw in my diet for critique:

Off Days/Low Carb Day: Mondays and Thursdays

Fast for a few hours in the morning, then I eat…

1st meal: 6 eggs with some sausage, sour cream, cheese, and salsa
Later: 2 scoops whey with 3 tbsp of VCO
Dinner: 8oz of chicken/beef/pork in a salad with lots of ranch and cheese
Snack: Scoop of whey with 2 tbsp of VCO

Also have some Diet Dr. Pepper in there, and often times I replace one of the whey shakes with some cottage cheese or more meat at dinner. Keifer said the eggs are fine as long as it’s with all the other fatty sources

Off-Day Macros: 185g F, 200g P, <30g C

Training Days/ CBL Days: Tues, Wed, Fri, Sat, Sun

Fast for a bit in the morning, take in .5 scoop of whey with a tbsp of VCO

Later: 1 cup cottage cheese with 2 tbsp VCO
4:30PM: Workout
6:00PM: Start Backload

1.5 scoops whey with 2 scoops of Gatorade
8oz Chicken/Beef/Pork with 3 cups of rice or potatoes
4 cups of Cereal with 2 cups of 2% Milk mixed with a scoop of whey and 6 tbsp of Nesquik
4 slices of French Toast with syrup
3-5 glasses of Sweet Tea

My carb sources can vary, but roughly they are always in that area and sometimes based on how I feel, I’ll cut 50g out on lighter days, or add another 50g for heavier days

Training Day Macros: 80g F, 200g P, 600g C

Right now I’m about 190 I believe. I’ve only recently added in the low carb days, but I feel I’m getting leaner week by week. Trying to hit 1.5xBW Bench, 2xBW Squat, and 2.5xBW DL, so however that happens, whether I lose some weight or gain some, is my goal right now.

1013

[quote]ryanbCXG wrote:

[quote]StateOfPsychosis wrote:

[quote]hlss09 wrote:
@ stateofpsych

can you give us a breakdown of a typical day eating 1000 g carbs? [/quote]

Before I started my summer job this was the goal after workouts. I hit this consistently for about a month. I still get this on the weekends and it is awesome, weekdays are less because of work and time constraints. I have leaned out quite a bit from my work so in about 4 weeks time when planting is over all hell is going to break loose.

When I get home from the gym I cook up 750g of rice, right now its Basmati. That usually takes me 2 big meals to eat, I flavor them differently so I don’t get sick of the same thing.
I drink a lot of waxymaize, something like 250-300g CHO worth from post workout until I go to bed. When I had finibars I would eat a couple of those. I try to keep it as clean as possible but there are some things I use that are more just sugar. I have a great recipe for these chocolate chip mint square that are pretty much a whole bunch of icing sugar, I had the CHO breakdown somewhere but I can’t find it. I use granola and yogurt which easily bumps up the total.

750g Rice- 600g CHO
200-300g CHO from waxymaize
100g CHO from granola and yogurt
Sugar squares = enough I’m sure

I do switch it up with potatoes and I do indulge in ice cream every once and a while, been known to eat a box of Klondike bars haha, not all the time though. Pretty much I eat until I hit the CHO count I need.
[/quote]

BOSS!

I get 700+ 6 days a week and you show me up. Dman must eat some more carbs. What were your other macros at? [/quote]

I’m not sure about protein but I am sure it is more than enough. Definitely a few pounds of meat throughout the whole day, lots of eggs and protein powder during the backload. I found a sale on protein powder, got something like 60lbs worth.
Hunting season opens up sept. 1, after that meat will be pretty much unlimited.
Fats are usually around 100g, probably more though, I go through coconut oil like it’s going out of style. Just found some MCT oil for cheap so I am going to stock up on that.
Also take Flameout and EVOO.
After this job is done I am recording everything as specific as I did before, just don’t have the time now.

1014

[quote]moogweasel wrote:
Gentlemen

Just a little feedback if you wouldn’t mind.

During the 10 day prep phase (<carbs per day) what sort of pre/post workout nutrition did you guys go for?

Here’s what I did while training at around 4.30pm:
30 mins Pre workout - 10g WPI + TBS of coconut oil
30 - 45 mins post workout - 20g - 30g WPI + 10 - 15g heavy cream + 10g EVOO (fats to keep insulin low)
30- 45 mins after shake - protein and fats meal

Kiefer doesn’t go into details on workout nutrition in the book, and I just did what I thought was best - Seemed to work fine.

Anybody go with any other protocols, and were they successful? I’m off UK, then HongKong then the Phillipines over the school holidays (I’m a teacher at an international school in Bangkok)and will be doing the 10 day pre phase when I get back, as there’s no doubt I’ll be drinking during this time. Not getting wasted every night, but no doubt enought to warrent the prep again.

Side note. I’ve been doing CBL (strength Acc) for 6 weeks and am leaner, stronger and more muscular - Horaay!
I’ve consumed alcohol on 2 Satudays in the evening, (no carb stuff like Vodka diet coke/soda, a couple of 3g per bottle beers etc.) I didn’t go mental, and ensured I kept <30g total carbs for the day. Have to say it didn’t seem to effect the my results in a noticable way. Sunday is my day off so training wasn’t affect. Not saying one should go out and get hammered and stay up all night, just that IN MY EXPERIENCE a few drinkies hasn’t derailed my efforts.

Thanks

moog (78kg at around 10% - 12%bf…just under 6ft…All cock and nose)[/quote]

PWO Shake - 40-50grams of protein 5g creatine

1015

[quote]Spidey22 wrote:
Just want to throw in my diet for critique:

Off Days/Low Carb Day: Mondays and Thursdays

Fast for a few hours in the morning, then I eat…

1st meal: 6 eggs with some sausage, sour cream, cheese, and salsa
Later: 2 scoops whey with 3 tbsp of VCO
Dinner: 8oz of chicken/beef/pork in a salad with lots of ranch and cheese
Snack: Scoop of whey with 2 tbsp of VCO

Also have some Diet Dr. Pepper in there, and often times I replace one of the whey shakes with some cottage cheese or more meat at dinner. Keifer said the eggs are fine as long as it’s with all the other fatty sources

[/quote]

Your not backloading with 2 scoops of whey. That will spike your insulin taking you out of any type of fat burning. If you listen to the podcasts Keifer says “if your just drinking protein shakes all day you might at well just eat carbs.”

Watch the Diet Dr. Pepper if it has Ace-K

I don’t think a lot of people have the book around here. I know the book seems to be a little vague at times, but its all in there. NO place in the book does it say take 2 scoops of anything, or drink protein consistently.

I don’t mean to belittle your efforts. Im always a supporter of backloaders

1016

[quote]pshannon wrote:

[quote]Spidey22 wrote:
Just want to throw in my diet for critique:

Off Days/Low Carb Day: Mondays and Thursdays

Fast for a few hours in the morning, then I eat…

1st meal: 6 eggs with some sausage, sour cream, cheese, and salsa
Later: 2 scoops whey with 3 tbsp of VCO
Dinner: 8oz of chicken/beef/pork in a salad with lots of ranch and cheese
Snack: Scoop of whey with 2 tbsp of VCO

Also have some Diet Dr. Pepper in there, and often times I replace one of the whey shakes with some cottage cheese or more meat at dinner. Keifer said the eggs are fine as long as it’s with all the other fatty sources

[/quote]

Your not backloading with 2 scoops of whey. That will spike your insulin taking you out of any type of fat burning. If you listen to the podcasts Keifer says “if your just drinking protein shakes all day you might at well just eat carbs.”

Watch the Diet Dr. Pepper if it has Ace-K

I don’t think a lot of people have the book around here. I know the book seems to be a little vague at times, but its all in there. NO place in the book does it say take 2 scoops of anything, or drink protein consistently.

I don’t mean to belittle your efforts. Im always a supporter of backloaders

[/quote]

No I have the book, but I was pretty positive he said that having the VCO with whey would greatly reduce the insulin response in an interview with him. Kind of like the eggs; if you are eating JUST eggs, or JUST protein then yeah insulin is getting spiked. But combining it with fats was ok.

And yeah the Ace-K isn’t in Diet Dr. Pepper.

1017

[quote]Spidey22 wrote:

[quote]pshannon wrote:

[quote]Spidey22 wrote:
Just want to throw in my diet for critique:

Off Days/Low Carb Day: Mondays and Thursdays

Fast for a few hours in the morning, then I eat…

1st meal: 6 eggs with some sausage, sour cream, cheese, and salsa
Later: 2 scoops whey with 3 tbsp of VCO
Dinner: 8oz of chicken/beef/pork in a salad with lots of ranch and cheese
Snack: Scoop of whey with 2 tbsp of VCO

Also have some Diet Dr. Pepper in there, and often times I replace one of the whey shakes with some cottage cheese or more meat at dinner. Keifer said the eggs are fine as long as it’s with all the other fatty sources

[/quote]

Your not backloading with 2 scoops of whey. That will spike your insulin taking you out of any type of fat burning. If you listen to the podcasts Keifer says “if your just drinking protein shakes all day you might at well just eat carbs.”

Watch the Diet Dr. Pepper if it has Ace-K

I don’t think a lot of people have the book around here. I know the book seems to be a little vague at times, but its all in there. NO place in the book does it say take 2 scoops of anything, or drink protein consistently.

I don’t mean to belittle your efforts. Im always a supporter of backloaders

[/quote]

No I have the book, but I was pretty positive he said that having the VCO with whey would greatly reduce the insulin response in an interview with him. Kind of like the eggs; if you are eating JUST eggs, or JUST protein then yeah insulin is getting spiked. But combining it with fats was ok.

And yeah the Ace-K isn’t in Diet Dr. Pepper.[/quote]

I know in some of his most recent podcasts, he recommends the least processed foods and really does not like high use of protein powders. You said you sometimes use cottage cheese instead of protein powder and I would say to just do that.

[quote]pshannon wrote:
Kiefer specifically states in the book and multiple podcasts to not eat anything 2 hours before you lift. MCT oil is good as well as 10g of protein to continue the ketosis. [/quote]

Where does Kiefer say not to eat 2 hours prior to lifting? I have the book and don’t recall that.

1018

[quote]Spidey22 wrote:

[quote]pshannon wrote:

[quote]Spidey22 wrote:
Just want to throw in my diet for critique:

Off Days/Low Carb Day: Mondays and Thursdays

Fast for a few hours in the morning, then I eat…

1st meal: 6 eggs with some sausage, sour cream, cheese, and salsa
Later: 2 scoops whey with 3 tbsp of VCO
Dinner: 8oz of chicken/beef/pork in a salad with lots of ranch and cheese
Snack: Scoop of whey with 2 tbsp of VCO

Also have some Diet Dr. Pepper in there, and often times I replace one of the whey shakes with some cottage cheese or more meat at dinner. Keifer said the eggs are fine as long as it’s with all the other fatty sources

[/quote]

Your not backloading with 2 scoops of whey. That will spike your insulin taking you out of any type of fat burning. If you listen to the podcasts Keifer says “if your just drinking protein shakes all day you might at well just eat carbs.”

Watch the Diet Dr. Pepper if it has Ace-K

I don’t think a lot of people have the book around here. I know the book seems to be a little vague at times, but its all in there. NO place in the book does it say take 2 scoops of anything, or drink protein consistently.

I don’t mean to belittle your efforts. Im always a supporter of backloaders

[/quote]

No I have the book, but I was pretty positive he said that having the VCO with whey would greatly reduce the insulin response in an interview with him. Kind of like the eggs; if you are eating JUST eggs, or JUST protein then yeah insulin is getting spiked. But combining it with fats was ok.

And yeah the Ace-K isn’t in Diet Dr. Pepper.[/quote]

Since the whey is broken down into such a fast absorbing form, the fat will not metabolize fast enough to blunt any of the whey. Fat can take up to 3 hours to give you energy. Combining eggs with bacon is a whole different story. Both are whole foods.

1019

[quote]thoughts1053 wrote:

[quote]Spidey22 wrote:

[quote]pshannon wrote:

[quote]Spidey22 wrote:
Just want to throw in my diet for critique:

Off Days/Low Carb Day: Mondays and Thursdays

Fast for a few hours in the morning, then I eat…

1st meal: 6 eggs with some sausage, sour cream, cheese, and salsa
Later: 2 scoops whey with 3 tbsp of VCO
Dinner: 8oz of chicken/beef/pork in a salad with lots of ranch and cheese
Snack: Scoop of whey with 2 tbsp of VCO

Also have some Diet Dr. Pepper in there, and often times I replace one of the whey shakes with some cottage cheese or more meat at dinner. Keifer said the eggs are fine as long as it’s with all the other fatty sources

[/quote]

Your not backloading with 2 scoops of whey. That will spike your insulin taking you out of any type of fat burning. If you listen to the podcasts Keifer says “if your just drinking protein shakes all day you might at well just eat carbs.”

Watch the Diet Dr. Pepper if it has Ace-K

I don’t think a lot of people have the book around here. I know the book seems to be a little vague at times, but its all in there. NO place in the book does it say take 2 scoops of anything, or drink protein consistently.

I don’t mean to belittle your efforts. Im always a supporter of backloaders

[/quote]

No I have the book, but I was pretty positive he said that having the VCO with whey would greatly reduce the insulin response in an interview with him. Kind of like the eggs; if you are eating JUST eggs, or JUST protein then yeah insulin is getting spiked. But combining it with fats was ok.

And yeah the Ace-K isn’t in Diet Dr. Pepper.[/quote]

I know in some of his most recent podcasts, he recommends the least processed foods and really does not like high use of protein powders. You said you sometimes use cottage cheese instead of protein powder and I would say to just do that.

[quote]pshannon wrote:
Kiefer specifically states in the book and multiple podcasts to not eat anything 2 hours before you lift. MCT oil is good as well as 10g of protein to continue the ketosis. [/quote]

Where does Kiefer say not to eat 2 hours prior to lifting? I have the book and don’t recall that.[/quote]

Podcasts

1020

So what’s the most whey you can have?

I just bought 16 lbs of whey, lol.

An off day typicallly looks like this for me:

Coffee w/ 1tbsp coconut oil
8oz chicken, 4 servings almonds, veges
35g whey, 1tbsp coconut oil
35g whey, 1tbsp coconut oil
8oz chicken, 4 tbsp almonds, sunflower seeds

All those meals are spaced throughout the day. But Pshannon, you’re saying that you Can’t have whey? PS I do have the book

1021

[quote]hlss09 wrote:
So what’s the most whey you can have?

I just bought 16 lbs of whey, lol.

An off day typicallly looks like this for me:

Coffee w/ 1tbsp coconut oil
8oz chicken, 4 servings almonds, veges
35g whey, 1tbsp coconut oil
35g whey, 1tbsp coconut oil
8oz chicken, 4 tbsp almonds, sunflower seeds

All those meals are spaced throughout the day. But Pshannon, you’re saying that you Can’t have whey? PS I do have the book [/quote]

Whey should be saved for post-workout or in the Accelerator shakes only.