Carb Back Loading

Nutrition
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[quote]Achilles of war wrote:
CBL experienced people. This thread had potential for win but is clouded by the unguided posts of heathen t-nationers.

Can some of you post clear examples of on and off days.

Super clear, as in 9:00 Coffee, shaken, not stirred, ect.

I need more clear examples of what to use for backloading after I lift. Please name stuff other than ice cream. I cannot justify eating ice cream. wtf

Also off days. I have about 2 a week so details people details![/quote]

I’ll give you my breakdown. I’m super strong or advanced, but have used CBL to drastically improve body composition, eating a lot of carbs, feeling great, and eating MORE calories, when before eating 250g of carbs a day lead to me put on quite a bit of body fat.

I posted my old diet a few pages back, but made some adjustments to better suite Keifer’s suggestions

OFF DAY Nutrition:
10:00am: wake-up, drink some water, maybe some cardio
12:30pm: Big can of tuna (like 55g of Protein worth) mixed in a lot of mayonnaise
3:00pm: 6 eggs, maybe 4-8 oz of sausage, with shredded cheese, sour creme, and some salsa
7:30pm: 10oz of meat (beef, pork, chicken) in a salad with lots of Ranch dressing
12:00am: 1 cup of cottage cheese with 4 tbsp VCO

TRAINING DAY Nutrition:
10:00am: Wake-up, drink some water, maybe some cardio
11:30am: Half a scoop of whey with a tbsp of VCO
2:00pm: about 25-30g protein worth of meat or cottage cheese (fat free), 2 tbsp VCO
4:00pm: Training, lots of water, maybe some Powerade zero
5:45pm: 1.5 scoops of Whey with 2 scoops of Gatorade (about 40g whey, 60g carbs)
6:30pm: 4 cups of cereal in 2 cups % milk with 5 tbsp of Nesquik and a scoop of whey
8:00pm: 8-12 oz of meat with 3 cups of rice or potatoes
12:00am: 4 pieces of French toast with honey, or a large Strawberry Gatorade
(through out the whole backload, I probably drink 3 glasses of Sweet Tea)

If it was leg day, and I’m sore as shit, I’ll drink another Gatorade or something. If I feel like I’ve went overboard for some reason, I’ll cut out some sweet tea or cut portions on the cereal/chocolate milk stuff.

I don’t worry all too much about the carb sources, as long as it’s not all shit. I don’t avoid fats like the plague, so I’ll eat pizza when backloading sometimes, but overall I try to use foods that a lot of people use for ‘Skiploading’ (google Skiploading approved foods). I find Jasmine or white sticky rice is probably my favorite ‘clean source’, seeing as I can eat 4-6 cups cooked in a sitting no problem. I think french toast is good and quick, unless you don’t do wheat/gluten. I love Sweet Tea, so and you live in the South, so you may get some carbs in that way. Banana’s are good as well, though Keifer says they need to be really ripe. I usually eat 500-600g on training days (I’m 190 lbs).

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[quote]heatheraw wrote:

[quote]wiggles wrote:
You can try dropping around 30-40g of carbs in the PWO mix and see how it works. I like that option when I workout mid day/early morning. As for the work option, try it both ways. If it were me, I’d rather have a fatty type meal before work that would stick with me for the duration of the shift, and then just have some sort of easily accessible carb during the shift to snack on. (I use maltodextrin shakes, jelly beans, etc.) Also, Lulu huh?[/quote]

Hm, I think I may do this except drop the carbs entirely in the PWO mix: “Even consider skipping the carbs in the post-training shake and saving them for a single meal” (P185). Thank you :slight_smile: However, I am still confused about what to do beforehand: “Nothing changes much other than inclusion of the pre- or intra-workout formulas, or both. Only do this if
breakfast or some other meal came firstâ??something other than coffee or the a.m. metabolic accelerator shake.” (p. 162)

Does he mean only take those formulas if another meal came first, or only do mid-day training if you ate a meal first? I am assuming my former assumption is the correct one. With that being said, I actually would rather not eat beforehand … so I’m assuming A.M. accelerator shake (yay for answering my own question).
And yes, Lulu :smiley: Mwaha. [/quote]

  1. If you play a decent Lulu, we need to play. Finding any type of help in solo queue doesnt exist anymore.

  2. Try the AM Accelerator shake and then hit the preworkout shake. I’ll usually just do another Kiefer Coffee (coconut oil, some protein, coffee, etc) before I go in rather than worry with the whole shake.

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[quote]BrianBellitto wrote:
Is there any benefit from doing absolutely no carbs on off days compared to just limiting them? Right now on off days I am trying to keep under 50g of carbs all day.[/quote]

Depends on your goals. Density bulking have some. Strength accumulation keep it very low.

1125

[quote]Achilles of war wrote:
CBL experienced people. This thread had potential for win but is clouded by the unguided posts of heathen t-nationers.

Can some of you post clear examples of on and off days.

Super clear, as in 9:00 Coffee, shaken, not stirred, ect.

I need more clear examples of what to use for backloading after I lift. Please name stuff other than ice cream. I cannot justify eating ice cream. wtf

Also off days. I have about 2 a week so details people details![/quote]

Do you have the book?

1126

[quote]wiggles wrote:
Thoughts,

That looks like a well-planned and informed approach. I’m looking forward to seeing how it works for you. I think you coming from a contest state into CBL may prove very interesting… Sort of an extreme version of his prep period. And are you still using Indigo-3G?
[/quote]

I think coming from a contest state into CBL could be dangerous, lol. Hence the need to track things. I’m not currently using Indigo-3G.