Carb Backloading resource

[linedriver465]

Just finished reading Kiefer's book - definitely some good insight. He takes a slightly more calculated approach than what I expected WRT to the actual grams of carbs, but like 77 says, he encourages you to go by the mirror.

[DieselWeasel]

I changed my approach. For the past couple of months, I've been going sans carbs until post-workout (evening) on training days, and approximately the same time on my rest days. I'll tell you guys how things progress in the next few weeks. My skills evaluation (1RM test) is on Wednesday or Thursday of this week. Hopefully my strength increased from the combination of Sheiko CMS training and the Carb Backloading.

[BendtheBar]

Carb Backloading Not For Fatties - YouTube

Carb Backloading Not For Fatties - YouTube

[emekajokammor]

backloading tonight.

So far today i've had:

wake - 2 scoops whey
10am - 1/2 cup oats + 1 scoop whey


more as i go. Also, woke up 256.0 this am. pretty tight, veins out everywhere, all up my obliques and abs.

[linedriver465]

Originally Posted by emekajokammor

backloading tonight.

So far today i've had:

wake - 2 scoops whey
10am - 1/2 cup oats + 1 scoop whey


more as i go. Also, woke up 256.0 this am. pretty tight, veins out everywhere, all up my obliques and abs.

Interesting approach emeka - so you're eating carbs before lifting?
I'm fairly certain that goes against his general structure for CBL, but hell, if it's working for you, go with it!

[DieselWeasel]

Originally Posted by DieselWeasel

I changed my approach. For the past couple of months, I've been going sans carbs until post-workout (evening) on training days, and approximately the same time on my rest days. I'll tell you guys how things progress in the next few weeks. My skills evaluation (1RM test) is on Wednesday or Thursday of this week. Hopefully my strength increased from the combination of Sheiko CMS training and the Carb Backloading.

Here is my skills evaluation video from one week ago:



I got some good PRs, so CBL seems to be working well for me, along with Sheiko CMS.

[emekajokammor]

Originally Posted by linedriver465

Interesting approach emeka - so you're eating carbs before lifting?
I'm fairly certain that goes against his general structure for CBL, but hell, if it's working for you, go with it!

Haha! Thx LD

Yeah i felt like a piece of death this am, so i needed it. I read that your brain has a 30g glucose requirement to function properly* and i need to be able to think staright at work, lol. Still keeping my calories to minimal.

*Source: How Much Glucose Does the Brain Really Need? | Mark's Daily Apple

Attached PDF as well. Good read

[emekajokammor]

Food update:


wake - 2 scoops whey (48g pro + 10g carb)
10am - 1/2 cup oats + 1 scoop whey (32g carb + 24 g pro)
12pm - 6oz fish (30g pro)
1pm - posing
2pm - brewed green tea
4pm - 8oz fish (40g pro)

So far: 142g protein + 42g carbs = 568 + 168 = 736 cal

[DieselWeasel]

Originally Posted by emekajokammor

Food update:


wake - 2 scoops whey (48g pro + 10g carb)
10am - 1/2 cup oats + 1 scoop whey (32g carb + 24 g pro)
12pm - 6oz fish (30g pro)
1pm - posing
2pm - brewed green tea
4pm - 8oz fish (40g pro)

So far: 142g protein + 42g carbs = 568 + 168 = 736 cal

Too many carbs before the workout, if you're following CBL. It should be limited to 30 until after the gym.

[emekajokammor]

Originally Posted by DieselWeasel

Too many carbs before the workout, if you're following CBL. It should be limited to 30 until after the gym.

It "could" be limited to 30. I'm a big believer in an individualize approach. The concept of CBL is more important for me than the details.

Final for yesterday:

wake - 2 scoops whey (48g pro + 10g carb)
10am - 1/2 cup oats + 1 scoop whey (32g carb + 24 g pro)
12pm - 6oz fish (30g pro)
1pm - posing
2pm - brewed green tea
4pm - 8oz fish (40g pro)
6pm - Train, pose, HIIT
9pm - All you can eat sushi

Didn't weigh myself as soon as i got home because i literally passed out and woke up at 1am. I weighed 257 @ 1am.

This morning weight 256.0, the same weight from yesterday.

Looked at LOT tighter, lost a little vascularity in my abs but they look fully separated and so are my legs.

Overall, CBL yesterday was a success. Helped me achieve some fullness while not gaining a single pound.