Carb Back Loading

My concern is the dextrose bcaa pwo shake. My main goal is fat loss. Should I still do the shake or just do protein and fat till 6pm. Anyone know how long insulin is elevated after a shake like that

ice-rip wrote: My concern is the dextrose bcaa pwo shake. My main goal is fat loss. Should I still do the shake or just do protein and fat till 6pm. Anyone know how long insulin is elevated after a shake like that

If you're training at any other time than first thing in the morning or last thing in the afternoon then leave the dextrose out.

I only included it on my Intermittent Fasting plan, or if my training time meets the above times.

Yeah I train at 5am with cup of coffee and 6 sweetner. So now ill do 40grams whey iso and 40grams vitargo post. Then 100grams of protein over 3 meals till 6pm. Then ill start on 150grams of carbs and do another 60 grams of protein. Let see how that goes

ice-rip wrote: Yeah I train at 5am with cup of coffee and 6 sweetner. So now ill do 40grams whey iso and 40grams vitargo post. Then 100grams of protein over 3 meals till 6pm. Then ill start on 150grams of carbs and do another 60 grams of protein. Let see how that goes

150 grams is very low carbs for Carb Back Loading, it's fine for Intermittent Fasting but the 2 are very different plans.

Have you done the 10 day prep phase?

I haven't hence my modification of the program.

The reason is because what happens if I cheat. Then ill have to redo it over and over. My bodybuilding goals have changed quite a bit than since I first started. I want to live a practical lifestyle and let my hair down once in a while. That's why I haven't touched gear in 10 months.

Eating protein and fats only for 10 days is challenging for me. Can't I do it with lower carbs after 6pm and not do the prep phase

ice-rip wrote: The reason is because what happens if I cheat. Then ill have to redo it over and over. My bodybuilding goals have changed quite a bit than since I first started. I want to live a practical lifestyle and let my hair down once in a while. That's why I haven't touched gear in 10 months.

Eating protein and fats only for 10 days is challenging for me. Can't I do it with lower carbs after 6pm and not do the prep phase

The 10 days are used to work out how many carbs you can have on those strength training days, the amount of weight you drop corresponds to how many carbs you can back load.

It's also to get your body into keto mode and get used to working with fats as an energy source, and also help with the desensitisation of carbs and insulin response ready for t-glut manipulation. You can do it without the depletion phase but it will be a lot more trial and error. So, yes in which case keep the carbs lower.

I did the prep phase and my carbs up contain a shit load of rice, donuts, ice cream and sugary sweets. I do that everytime I back load, so 4 times per week.

In the great scheme of things 10 days isn't long at all.

Ok where can I buy this book besides online. And what is the formula you used to calculate your carb needs based on weight loss

ice-rip wrote: Ok where can I buy this book besides online. And what is the formula you used to calculate your carb needs based on weight loss

Only available online as a download, everything is in the book.

@ DC Evo, thanks for an informative post bud. I use IF and love it. It really beats the bloat of eating all day :sick: The CBL does look like the next step however and i'm amped to look into it. Have some Karma

@ DC Evo, thanks for an informative post bud. I use IF and love it. It really beats the bloat of eating all day :sick: The CBL does look like the next step however and i'm amped to look into it. Have some Karma

So I started my 10 day prep phase today but unfortunately find myself at the ccma without my food. Is nandos half chicken with extra sauce or kfc without skin fine. Do they have no carbs and would it be fine to eat that on a no carb diet

Hey bud, the KFC without the skin is not a good idea as well as the half a chicken from Nandos (its made with the skin and bones = bad fat) Nandos on the other hand do sell chicken fillets that you can ask for, its a bit pricey but that's the cleanest your going to get away with (I think its around R17 for one chicken fillet)

Hey DC EVO
One last thing and sorry for all the questions. Just hard to get hold of the Ebook with a bb only. Anyways, how much fat did u consume during the 10 day prep phase? Some guys on dangerously hardcore are matching the fat to the protein. Did u do the same and did that mean based on your weight you were eating more than 200grams of fat a day. As of now I'm doing 10grams in the form of fish oil, very little bad saturated and the rest from cold pressed extra virgin olive and coconut oil. From tomorrow some will be from some seed mix too like pumpkin and flax. So should I aim for around 180grams of fat and 220g protein during this phase or is that fat too high bud?

Lastly I do 50grams of bacon and a tablespoon of olive oil with my egg whites(6) in the a.m. I managed to download the interview from dangerously hardcore with Keifer and he warns of the leucine content in eggs that spike insulin. He does however say that eating some fat with it negates that spike. Is the fat from the bacon and olive oil enough to keep insulin stable?
I also assume whole eggs cause a greater spike as the yolk has more leucine

Anyways ur help is always appreciated. Day one down for me and wasn't as bad as I thought

Thanks

ice-rip did you go ahead and buy the e book?

ice-rip wrote: Hey DC EVO
One last thing and sorry for all the questions. Just hard to get hold of the Ebook with a bb only. Anyways, how much fat did u consume during the 10 day prep phase? Some guys on dangerously hardcore are matching the fat to the protein. Did u do the same and did that mean based on your weight you were eating more than 200grams of fat a day. As of now I'm doing 10grams in the form of fish oil, very little bad saturated and the rest from cold pressed extra virgin olive and coconut oil. From tomorrow some will be from some seed mix too like pumpkin and flax. So should I aim for around 180grams of fat and 220g protein during this phase or is that fat too high bud?

Lastly I do 50grams of bacon and a tablespoon of olive oil with my egg whites(6) in the a.m. I managed to download the interview from dangerously hardcore with Keifer and he warns of the leucine content in eggs that spike insulin. He does however say that eating some fat with it negates that spike. Is the fat from the bacon and olive oil enough to keep insulin stable?
I also assume whole eggs cause a greater spike as the yolk has more leucine

Anyways ur help is always appreciated. Day one down for me and wasn't as bad as I thought

Thanks

Hey Ice -

No worries, I'll answer where I can, this all still fairly new to me too and work is manic

I had quite a bit of fat in my depletion phase. As far as I was concerned all fat was fair game, but I did keep it to majority olive oil and organic butter. Some saturated fat in the form of bags of pork cracklin (2:1 protein:fat). I also started drinking some coffee and put a lot of double cream from Woolworths in there as well.

I was probably hitting about 200g fat per day, so yes, pretty much matching protein to fat.

I'd keep the yolks in them egss bud. Good quality fats for you right there, great for this kind of diet when combined with bacon etc. Eat the eggs with some bacon, cook them in some olive oil or butter and you're good to go. Several times I've smashed a whole pack of grilled bacon and 6 whole eggs cooked in butter, then served up on a huge bed of greens. Kiefer reckons that up to 20% of the calories get taken out of the equation by the fibre in vegetables.

The key to the 10 day depletion is really about keeping fat high. It keeps you full. When you're full you don't crave the carbs. I've thought about this a bit and many times we think we're craving carbs and we're actually craving fat.

If we were just craving carbs we'd eat bread on it's own, but we don't we cover it in butter or peanut butter which is high fat. Anyway, keep the fat high, keep full, plenty of vegetables and you'll sail through it.

@ABC. No I didn't as I don't have access to a pc yet as at work they locked all bodybuilding sites etc and I don't want to download it to my phone to find it can't open. Besides its almost R800 and with the help of DC EVO I'm starting to grasp the foundation

Thanks for taking the time DC to give feedback. If one was to use psylium husk to keep regular on the prep phase, where would they slot it in

Sweet
Thanks bro

ice-rip wrote: @ABC. No I didn't as I don't have access to a pc yet as at work they locked all bodybuilding sites etc and I don't want to download it to my phone to find it can't open. Besides its almost R800 and with the help of DC EVO I'm starting to grasp the foundation

Thanks for taking the time DC to give feedback. If one was to use psylium husk to keep regular on the prep phase, where would they slot it in

Sweet
Thanks bro

I think you could put them in anywhere mate - i've just ordered some more to help keep regular, especially on 0 carbs days.

If u wondering where ur Karma came from, its from me

For anyone still reading, here's the link to the Muscle & Fitness Magazine interview with Kiefer about the protocol.

They've broken an hour interview down into smaller bits so you don't have to listen all in one go.

www.muscleandfitness.com/nutrition/carb-back-loading-explained

How does this protocol work evo?

It sounds quite good if fatloss is your goal,but what about bulking?

Do you eat a keto diet until post workout then eat like 700g carbs from pretty much any source?

Sorry for all the questions im just trying to find out more and the net doesnt have much.

gorilla wrote: How does this protocol work evo?

It sounds quite good if fatloss is your goal,but what about bulking?

Do you eat a keto diet until post workout then eat like 700g carbs from pretty much any source?

Sorry for all the questions im just trying to find out more and the net doesnt have much.

Hey Gorilla

www.dangerouslyhardcore.com has a whole forum dedicated to this but essentially that's it.

They have a Density Bulking & Strength Accumulation protocol - I'm on the Strength Accumulation protocol, which is basically adding some lean mass while dropping body fat at the same time. Fortunately for me I'm a big guy so my carb ups are still pretty big.

I have read too much on the Density Bulking side of things, other than that a prep phase isn't needed.

I trained last night squats and deadlifts, came home and ate 2 Woolies pizzas, pack of 10 mini frosted donuts, 2 iced big donuts, 4 apple danish, 100g bag of Chuckles and then some jelly tots. Still didn't hit the upper threshold allowed for me. Woke up this morning, full, dry and looking sharp.

How has your results been so far? Could you maybe post your stats before and after doing CBL?

Thanks man

Would love to take a break and eat like that for some time!

Sounds too good to be true. But I'm also starting to see some results. I'm on my 4th day of 10 day prep phase and down two kilos. My strength and endurance is amazing compared to before training on just coffee and coconut oil.

Just a quick one. Just went out to spur and had a rib and chicken with no sides. The basting sauce tasted sweet. I hope it didn't knock me out of ketosis. Does anyone know the carb content of that meal and let's say this meal or any other meal during the 10 day prep exceeds 30g, what then. Do u need to start it all over again

Btw DC how many carbs was the total for u last night on the cbl

gorilla wrote: How has your results been so far? Could you maybe post your stats before and after doing CBL?

Thanks man

Would love to take a break and eat like that for some time!

I've only been on this for about 3 weeks. I was on Intermittent Fasting before and got very good results with that.

I started this CBL approach - at approx 105kg at about 12.5% body fat.
I have a heavy training volume and the carb ups so far have made it feel like a breeze.

I haven't been on CBL long enough for any real visual feedback. I know that my training intensity has been great since starting it and even when I'm tired through poor sleep I still have great strength in my workouts.

I do know several other strength coaches and regular gym goers in the UK/US who I chat with daily who have been doing this for over a year now with awesome results.