Carb Backloading, Please Help

Nutrition
1

While I’m waiting for Kiefer to come out with CBL 2.0 I have some questions if anyone can take me up on them:

  1. How do you maintain the caloric surplus to gain muscle and keep body fat burning? I seem to be at a road block because I’m not getting past the last third of my abs to show, it seems a combo of bloating and/or body fat. It’s easy to hit my macros but my calories always fall short for my goal bodyweight. I’m 6’0 165 and want to add 10 pounds at least.

  2. What should I do with my powdered whey protein and powdered leucine. I’ve read so much on Kiefer’s articles mentioning insulin- it’s hard to know how much you can really get away with and keep things simple and effective.

Thanks!

2

  1. Carb Backloading is a “Performace Diet” meaning it is built around the idea that you will gain muscle and/or lifts and maintain but not increase bodyfat. It is not a fat loss diet. His fat loss plan is called Carb Night Solution.

  2. Keep your Leucine for post-workout. Your protein powder should be low to no carb and have a good source of fat in it if you are going to take it during the day. The diet however is not about getting in X-amount of fat and protein, it’s about the post workout carb craming.

[quote]cosmobub wrote:
I’m 6’0 165 and want to add 10 pounds at least.[/quote]
Either concentrate on losing fat or gaining muscle. Trying to gain 10 pounds of muscle while worrying about your ab definition is a waste of your time.

3

CBL’ing isn’t magic. I’m probably one of, if not it’s biggest, proponent on this site, but you have to know calories/macros still matter with this diet. I would do the ‘Density Bulking’ strategy he has. The book is a bit confusing, so here’s a simple layout for you.

Calories for gaining: BW x 17-19. Let’s start off low, so 165x17 is 2800 kcal. Eat that every day.

Protein: 1g per lb/BW. So 165g every day.
Fats: .5g per lb/BW. So 83, but let’s just round it up to 85g every day.

Calories for those minimums are 1425, so subtract that from 2800 is 1375 kcal left. Since this is CBL’ing, I’d suggest filling the rest of those calories with carbs. Tha’s 343.75 carbs, but let’s round that up to a soid 345 carbs every day.

So everyday, eat 345g Carbs, 165g Pro, 85g Fat. Early part of the day, eat pro+fat meals, so get most your fat earlier in the day. Save your carbs PWO. I like to save a little fat for a meal right before bed, with Carbs + fat, but that’s just me.

If you don’t gain .5-1 lb after a week of eating like this, up calories. I usually up my carbs, you may want to up your fats, doesn’t matter. If you gain 2 lbs, lower carbs by 50g a day.

Leucine is good PWO. Drinking whey during the low-carb portion of the day will have no serious effect on insulin, don’t sweat it. Another solid food for CBL is VCO. Put it in coffee + whey in the morning is a solid way to kick start the day.

Sample Day:
Morning: 40g P, 30g F
Noon: 40g P, 30g F
Evening: 50g P, 200g C
Night : 40g P, 145g C, 25g F

that’s a good starting point. You don’t have to do that, just an example. Tweak from there. Eating this way will lean you out, so don’t worry about your bottom row of abs. You’ll be a bit bloofy from carbs come night time, but the next morning you’ll look full after each backload. Don’t be anal about some bloof, but don’t be stupid and up your calories when you’re becoming a fat-ass.

Good-luck dude.

4

spidey is this for bulking up, a lean bulk or what. I used your numbers and i felt the over all cals were high.
3825, bw=225 the multiplyer i used was the low end. 17 i think.

Whats vco

5

[quote]ScreenWatcha wrote:
spidey is this for bulking up, a lean bulk or what. I used your numbers and i felt the over all cals were high.
3825, bw=225 the multiplyer i used was the low end. 17 i think.

Whats vco[/quote]

Yeah if you’re 225 trying to gain weight, you’re probably going to need 3500+ kcal daily to gain. This isn’t a method that will you give a magical number of calories that will allow you to gain muscle with no fat: simply a starting point. Eat the 3800 kcal every day for a week. Gain .5-1 lb, don’t change a thing. Stay the same weight? Throw in an extra 50g of carbs everyday. Lost a lb? Throw in 10g of fat while you’re at it.

CBL, in my opinion, allows for better performance in the gym, and in my experience, leaner gains. But that’s completely anecdotal, and isn’t ‘fact’. To find what works for you, you have to experiment.

VCO = Virgin Coconut Oil

6

For reference, I weigh about 189, and am maintaining that weight on 3400 kcal a day, a tad more the my BW x 18. I will upping calories soon.