[quote]LiquidMercury wrote:
Ya know in the book he states that bread/pasta still is a crappy source for carbs for carb back loading due in part to the high gluten content. [/quote]
He also advocates hamburgers with buns and pizza for a backload. There are many intricacies with this diet, anyone expecting otherwise will be surprised.
[quote]ColinD624 wrote:
[quote]LiquidMercury wrote:
Ya know in the book he states that bread/pasta still is a crappy source for carbs for carb back loading due in part to the high gluten content. [/quote]
He also advocates hamburgers with buns and pizza for a backload. There are many intricacies with this diet, anyone expecting otherwise will be surprised.[/quote]
I don’t care what the book says. I respect the author obviously and I respect the methods. But, this is highly personal and I’m frankly getting a bit peeved by the dogmatic view that gluten is evil. Some people tolerate it just fine and for them I cannot see why they shouldn’t include it for backloading. Assuming we are talking about the ones that spike insulin well.
[quote]facko wrote:
[quote]ColinD624 wrote:
[quote]LiquidMercury wrote:
Ya know in the book he states that bread/pasta still is a crappy source for carbs for carb back loading due in part to the high gluten content. [/quote]
He also advocates hamburgers with buns and pizza for a backload. There are many intricacies with this diet, anyone expecting otherwise will be surprised.[/quote]
I don’t care what the book says. I respect the author obviously and I respect the methods. But, this is highly personal and I’m frankly getting a bit peeved by the dogmatic view that gluten is evil. Some people tolerate it just fine and for them I cannot see why they shouldn’t include it for backloading. Assuming we are talking about the ones that spike insulin well.[/quote]
I am sorry but i fail to see how a greesey hamburger or big pizza is going to spike insulin less thatn a big ass plate of pasta. Those have a lot of fat that will really slow digestion let alone the size of the meal.
I ran the prep phrase Sunday night 1/1 to tonight 1/9 post workout. I shortened it because a) I’ve been doing an IF/CBL of my own for 12 months b) I’m already somewhat lean (11-12% bodyfat) c) I did the prowler 2x
Tonight wasn’t a heavy training day. Mondays right now a a prep for the week which basically include soft tissue, stretching, mobility, shoulder prehab, core work, and prowler. I was dragging ass tonight. I started my backload with a scoop of low carb Metabolic Drive and a banana. Just had 6.5oz mahi mahi with white rice. And I’m going to have some gluten free cookies. I don’t stress about gluten too much (I will eat pizza, chipotle burritos, and burgers), but I do try to limit it when I can.
[quote]gabex wrote:
I ran the prep phrase Sunday night 1/1 to tonight 1/9 post workout. I shortened it because a) I’ve been doing an IF/CBL of my own for 12 months b) I’m already somewhat lean (11-12% bodyfat) c) I did the prowler 2x
Tonight wasn’t a heavy training day. Mondays right now a a prep for the week which basically include soft tissue, stretching, mobility, shoulder prehab, core work, and prowler. I was dragging ass tonight. I started my backload with a scoop of low carb Metabolic Drive and a banana. Just had 6.5oz mahi mahi with white rice. And I’m going to have some gluten free cookies. I don’t stress about gluten too much (I will eat pizza, chipotle burritos, and burgers), but I do try to limit it when I can.[/quote]
I really need to start keeping my backloads cleaner. I’m looking into some of the very organic foods ala mountain dog diet. Obviously the only unclean parts of the diet would be the carbs.
10:00 Wake up
12:30 3 eggs, various vegetables, sauerkraut - 5g carbs
14:00 Gym
16:00 PWO shake 75g protein- 60g carbs from dextrose & ice cream
16:45 Salad with 7oz chicken, light dressing, croutons, cheese - 10g carbs
19:00 Bean and cheese burrito with small slice of cheesecake - 120g carbs
TOTAL: 195g
GYM:
Seated calf raise: 55x75, 55x25
Standing calf raise 215x9, 215x9, 215x9, 215x9, 215x9, 215x9
Squats: barx10, 95x10, 135x5, 185x5, 225x5, 275x3, 315x5 THEN 225x10, 225x10, 225x10, 225x10, 225x10
About the Mac and Cheese thing, I make it from scratch. It’s not the boxed type. Even if pasta is not as good of a source as a bowl of dextrose, at least it’s not the shitty store bought type. Also, I have pictures I’ll have to upload, and I’m also going to be getting hydrostatically weighed for my bf % sometime this month. Or whenever the mobile unit is close to me. That should provide some real information. I’ll of course be writing up the full report. I can’t tell with the pictures, although it’s only been a couple weeks. At least this way I’ll be able to tell what the hydro weigh says about my body composition. There is just too much variable with the pictures (food, lighting, bloat etc etc)
For those that are commenting on the pasta thing - have you even read the book?
Yes he states the issue with gluten but also that pasta (most of them) are relatively low glycemic as well hence not getting the hormonal response we’re looking for.
Personally I’ve found that gluten wrecks hell on my skin and while I love mac and cheese it won’t be a staple for me for my backloading.
I have read the book. And it does not discuss why a pizza or greasy burger and fries is going to spike insulin more than pasta. Could someone explain this? I was always under the assumption that insulin response was correlated to how fast the glucose hit your digestive system and fat and larger meals slowed emptying of the stomach. Those two factors should make pizza and burger and fries (which he advocates) bad insulin spikers.
Most pasta is lower GI than breads iirc. That’s my best bet though as you said the fat would blunt hte insulin response some.
Could someone who has read the book give a brief synopsis of the diet so I have some context while looking at Siouxfan’s log? It sounds like a cyclical ketogenic diet with a lot of junk food.
The basics: Fasted mornings, training in afternoon, high GI carbs PWO. Also allows you to eat junk without consequence.
I wouldn’t say it’s fasted in the morning, just for the first 2-3 hours after waking.
6:00 wake up
6:15 Coffee - 2g carbs
7:00 4 mile walk fasted
8:00 Coffee - 2g carbs
10;00 4 eggs, verious veggies and saurkraut - 7g carbs
13:00 Coffee and altoids for job interview - 5g carbs
17:45 Chicken salad. 6.5oz chicken, salad stuff, light dressing - 4g carbs
22:30 4eggs, various veggies, sauerkraut - 7g carbs
TOTAL: 27g
I have a hydrostatic bodyfat test on the 21st of this month. Just so everyone knows haha.
[quote]Siouxfan wrote:
6:00 wake up
6:15 Coffee - 2g carbs
7:00 4 mile walk fasted
8:00 Coffee - 2g carbs[/quote] Coffee raises cortisol, not insulin.
Should you be counting them carbs?
[quote]tolismann wrote:
[quote]Siouxfan wrote:
6:00 wake up
6:15 Coffee - 2g carbs
7:00 4 mile walk fasted
8:00 Coffee - 2g carbs[/quote] Coffee raises cortisol, not insulin.
Should you be counting them carbs?
[/quote]
Per Kiefer, if its not fiber, yes. I’m assuming his carbs are coming from the cream/splenda/whatever.
Yes, the carbs come from stevia.
6:00 wake up
7:00 4.2 mile walk
9:00 Coffee - 2g carbs
12:20 4eggs, various veggies and sauerkraut - 8g carbs
13:30 GYM
Incline BB bench - 95x10, 135x10, 155x10, 185x10
Incline DB bench - 55x10, 65x10, 75x10
Snatch grip pendlay row - 135x10, 155x10, 155x10, 155x10, 155x10
Glose grip chins - 30 reps
DB row - 110x20, 110x20
15:45 PWO shake 1.5 cups milk, 75g protein, 40g dextrose - 50g carbs
18:00 Coffee - 2g carbs
18:45 PWO shake - 50g carbs
20:00 8.5oz chicken, 10oz rice, 2oz cheese - 65g carbs
23:45 6.5oz chicken, 2oz cheese, 8.5oz rice - 55g carbs
TOTAL: 232g carbs
say if i trainat 4-5pm, how much am i actuallysupposedto eat beforehand? you dont seem to eat much p/f before
[quote]caveman101 wrote:
say if i trainat 4-5pm, how much am i actuallysupposedto eat beforehand? you dont seem to eat much p/f before [/quote]
technically, prewo is supposed to be keto, or at least 50/50 p/f
9 days into my prep phase and I’m up two pounds. FML. As a side note I look a bit leaner and my waist is down an inch. But at the same time it doesn’t really help with determining how much carbs to take in when I start adding them back in.