Carb Back-Loading

Diet and Nutrition
1

Hello everyone,I am reading this forum for a long time,now I decided to start posting. I’ve learned a lot of stuff from the forum,so I hope I could get an answer for my question. First of all,let me introduce myself,my name is Aleksandar,I’m 20 years old,182 cm tall,95 kilos,I’m training for about 5 and a half years,and for the last 2 and a half years I’m powerlifting.

At the moment my maxes are 172.5kg/380lb squat,130kg/286lb bench and 190kg/420lb deadlift. I’m doing Westside type of training for some time now,and I’m getting constantly stronger. Now that you have some info about me,I got a question for all people who did carb back-loading.

For my non-training days,everything is clear,I eat about 200 grams of protein,70 grams of fat and green vegetables,25-30 grams of fiber.
I have a question regarding backloads. When I come home from the training (about 6:30 pm),should I start eating all the dirty carbs,or should I eat clean carbs,like brown rice? I know that about 2 hours before the bed I should eat some junk.

So my question is simply put,for the last 2 meals of the day (post training meal and meal 2 hours before bed),should it be 1. protein + junk 2. protein + junk,or 1.protein + quality carbs 2.protein + junk?

Thank you in advance,I’m sorry if the question is answered somewhere before,I didn’t see it.

2

I would ask why you are doing a carb cycling diet if you intend on eating a lot of “junk” and “dirty carbs.”

If you want a “cleaner” backloading approach, the renegade diet is the same thing but with rice and sweet potatoes instead of pastries and pies.

3

You can get away with eating dirty if you want. I would recommend throwing in some cleaner carbs. I ate filthy on CBL, thoroughly enjoyed myself doing it too. Pizzas, ice-cream, Oreo milkshakes, etc. . After years of being strict it was nice to feast for a few months, as the vikings would. I did gain fat, but it was minimal considering how much weight I packed on and the fact that I was eating 600-700 filthy carbs a night. To be honest I just couldn’t hit the huge carb numbers without having the big spikes from the dirty stuff. I think 425-500 would be in the butter zone, and you’d still be able to enjoy the backloading. I did CBL and while it wasn’t the absolute miracle of a diet it is suggested to be, it’s pretty damn good. Helped me put on 20 pounds of weight.

oh my BW was 185 and went to 205

4

Thanks for the answers guys. I forgot to write in my initial post that my goal is to drop about 5kg/11lb of fat,nothing too much. Dave,I’m gonna check the renegade diet,since I don’t really crave junk carbs,it’s just recommended in the book. And BigJc,thanks for sharing your expirience,I never ate too much carbs,never over 300 daily,so I wouldn’t go over that on backloads. On the off days,I’m constantly hungry,but it’s getting better. I will probably combine brown rice and some dirty stuff post workout,and eat dirty carbs only 2 hours before bed. I’d like to hear some more opinions from some other members too,if they have expirience with CBL.