Carb Back Loading

Mmmm, this sound really good guys.

How much carbs should you use to load on?

Is this diet cycled or do you follow the same protocol everyday until you reach your goal?

ice-rip whats your current meal plan look like?

ice-rip wrote: 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

The results you will be seeing so far are typical of a depletion, keto style diet. Some fat loss but majority will be water weight. Your using the stored glycogen which holds a lot of water. As that depletion continues without replenishing you don't get that water weight back. It's only when you reintroduce carbs that some (maybe all) of that water will come back.

It would have carbs in but I have no idea how many. I wouldn't start again, just carry on, maybe add some extra HIIT one day to make sure you're depleted.

My carb count last night after all that was only about 600g.

DC EVO wrote:

ice-rip wrote: 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

The results you will be seeing so far are typical of a depletion, keto style diet. Some fat loss but majority will be water weight. Your using the stored glycogen which holds a lot of water. As that depletion continues without replenishing you don't get that water weight back. It's only when you reintroduce carbs that some (maybe all) of that water will come back.

It would have carbs in but I have no idea how many. I wouldn't start again, just carry on, maybe add some extra HIIT one day to make sure you're depleted.

My carb count last night after all that was only about 600g.

And you say you need more than 600g?

gorilla wrote: Mmmm, this sound really good guys.

How much carbs should you use to load on?

Is this diet cycled or do you follow the same protocol everyday until you reach your goal?

ice-rip whats your current meal plan look like?

How much - depends on body weight. When you deplete (prep phase) the amount of weight lost over the 10 days corresponds to an upper threshold limit of carbs to shoot for on back load days.

Monday am - weights - pm back load
Tuesday am - weights - pm back load
Wednesday - rest day - keto style
Thursday am - weights - pm back load
Friday am - weights - pm back load
Saturday - rest day
Sunday - rest day - pm small backload

I get up at 6am ish, coffee
10ish i train
12 - 5 have a couple of keto style meals
7pm - smash the carbs, small protein, fat content doesnt matter too much

Rest days - keto all day

gorilla wrote:

DC EVO wrote:

ice-rip wrote: 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

The results you will be seeing so far are typical of a depletion, keto style diet. Some fat loss but majority will be water weight. Your using the stored glycogen which holds a lot of water. As that depletion continues without replenishing you don't get that water weight back. It's only when you reintroduce carbs that some (maybe all) of that water will come back.

It would have carbs in but I have no idea how many. I wouldn't start again, just carry on, maybe add some extra HIIT one day to make sure you're depleted.

My carb count last night after all that was only about 600g.

And you say you need more than 600g?

I don't need more than 600g - my depletion weight corresponded to an upper limit of about 900g carbs. I normally hit about 500-700g carbs when I backload. Haven't got to 900 yet. It's probably not such a big thing in bigger guys because it will always be hard to hit. Smaller guys may have less wiggle room so to speak. I don't know as never checked out those figures.

Can't wait for my carb up hehehe

Gorilla my meal plan is
1 cup of nescafe coffee 2 teaspoons with 1 tablespoon of milbrook extra virgin organic coconut oil at 5 am pre workout. Kiefer believes that the mct's in the coconut oil release more ketones and increase fat burning.

Post workout is 10g sps isopro whey isolate and tablespoon olive oil

An hour later is
6 egg whites 30 gram cheese and 100 gram bacon

Around lunch is either 3 whole egg omlette with bacon and cheese or chicken fillet and some olive oil

Supper is 250grams of mince 3 whole eggs with cheese and 100grams bacon. Last night though I had steak fried in unsalted butter. The diet is awesome. U are full and full of energy all the time. So I'm roughly getting between 180- 200grams of fat and the same protein. I throw some brocolli in now and again and psylium husk to keep regular. My gym sessions fasted are intense and strong. I feel like I'm on gear. The best part is like DC said, all the water is just going. Read the articles on dangerously hardcore. Great info there

DC approx how much do u cut fat by on carb days

ice-rip wrote: DC approx how much do u cut fat by on carb days

I don't actively cut - I eat the same until 6pm, then when I smash the carbs I just make sure that the carb to fat ratio is a lot greater.

Donuts will have fat in, as will pizza etc but it's very hard to get in the carbs without taking that fat as well.

I tried the other night with Jelly Tots, think I had 3 x 100g bags in the end after a huge rice dinner but it was hard to do, and gave me major jaw ache from chewing hahaha

Day 9 lost 3kgs. DC. How many carbs would u recommend for my backload tomorrow. Apart from being hecticly constipated, I think the prep phase went rather well. Wasn't hungry and had more energy than ever. Looking forward to the carb up

Based on that loss, I'd say it's about 550-600g.

I've been scaling mine back a bit because of my evening routine, I'm averaging about 400g per backload, more on a Friday night.

I have great energy on this and the Intermittent Fasting style approach. Any time I have carbs in the mornings my energy is pathetic.

Cool thanks bro. I think the only mistake I made was the coconut oil in my coffee pre workout. Kiefer doesn't know whether the inclusion of those calories would blunt the fat burning process. He contradicts himself though as in one interview he says someone doing a.m training would use that protocol whereas in another he says don't do it. Rather safe than sorry. So now I just do the coffee without sweetners to as there are some sweetners that raise insulin. I know equal has aspartame and leucine in it so leucine is a no go.

I then do just 10g whey iso post with olive oil and and hour later coffee with coconut oil. I then fast till around midday and have a small protein fat meal with 50g pbutter. Let's see how this works.

Hope I can get those carbs in. I don't train evenings so my body won't be ready to accept that high of a number DC. Should I also cut back a bit coz more than 12 hours would have past from my workout to my feast

DC
After 2 days of cbl all my weight I lost has come back. I haven't gone over 250g per night so wondering what I'm doing wrong. Has your weight stayed constant when u were packing 600 + grams of carbs or did it also go up. Feel bloated this morning too. Wondering if its coz I backloaded with bread which isn't good

The weight can/will go back on because it was majority water weight that you lost in the prep phase.

I lost over 3kgs in my prep phase and have put on roughly the same since starting backloading. I adjust my carbs for backload on how i feel and look the following morning after a backload.

I had pizza on one of my backloads and felt shitty bloated that night and the next day. I now don't include pizza. If I have "bread" it's highly processed stuff like donuts or pastries as the gluten content has been pretty much destroyed by the end and doesn't cause me any issues.

I also use stuff like jelly tots which are pure sugar virtually, again no reaction or bloating for me. Ice cream, cereal, all worked well with me. So it's a case of finding the right sources of carbs that work well with your body in large quantities. Bit of trial and error.

Remember that carb backloading, in a nutshell is, using optimal times of training and eating for strength gains, muscle gains and body fat loss. Your weight staying the same is not an issue providing that your bodyfat comes down.

I'll be getting my bf% re-tested in about 3-4 weeks and see how CBL has worked. I'm not worried about my weight only my bf%.

Thanks. So does the prep phase ever need to be done again or is it just a once off thing

ice-rip wrote: Thanks. So does the prep phase ever need to be done again or is it just a once off thing

Prep phase really only needs to be done again if you fall off the wagon completely and start having carbs throughout the day when you're not meant to.

If that happens then you should be able to keep it shorter at probably about 5/6 days with a few heavy sessions.

The great thing with CBL is it's very easy to see what's working and what's not. Auto-regulate your nutritional intake as you would your training.

DC, if you are on keto till post workout everyday, do you eat the same amount of carbs everyday post workout?

What i mean is do you backload with the same amount everyday?

How much of your daily macros should come from protein and fat?

gorilla wrote: DC, if you are on keto till post workout everyday, do you eat the same amount of carbs everyday post workout?

What i mean is do you backload with the same amount everyday?

How much of your daily macros should come from protein and fat?

Welcome back bud, hear you went MIA for a while

My keto macros stay fairly constant everyday before i backload, my actual backload macros though differ depending on my workout, how i feel or how i look. I auto-regulate on that basis.

I tend to have a heavier backload after a squats and deads session than I do an upper body session. Most days I get in about 200ish grams of protein and 200ish grams of fat - my backloads will vary between about 400 & 700, again depending on the previously mentioned factors.

Unfortunately yes, not looking to go that route again. lol

Im already pretty lean so Im going to try this and post results, Okay I know you paid for the book and all, but could you please crit this meal plan for backloading bud?

3 Full eggs
100g Steak fillet
3 Tbsp olive/coconut oil

2 scoops whey (50g)
2 Tbsp oil (olive/coconut)

150g Steak fillet
3 Tbsp oil

150g Chicken
2 Tbsp coconut oil
Coffee with cream

TRAINING

150g Protein and 400-700g Carbs will adjust carbs according to results.

Little protein post training because most of it is consumed during the day.

I wouldn't do the 50grams whey on meal 2 as the leucine content will raise/spike insulin and stop fat burning. Though the fat you are adding in there might slow down the digestion, rather safe than sorry and go with a whole meal and leave the whey for postworkout. Other than that its just simply lean bodyweight x 2.2 =protein needs. Then u have the same amount of fat. And like DC said, base your backload on your workout and how you look in the mirror. Don't let the scale throw u off. Oh and from personal experience I wouldn't touch gluten on a backload so no pasta or bread or if u like me, you will bloated as hell the next day

whatsup guys.. came on to share, that in the may issue of FLEX (has arnold on the front) .. there is a full 5 page article on CBL... a VERY VERY interesting read, the mag should be at most of your cna's if any1 is interested might be of help to you guys trying this out

Thanks pulse, update your thread .

Okay so I should have all my daily protein and fat PRE workout then all the carbs POST?

But I should test and see how much carbs are good for my body?

By the same amount of fat, if im eating say 300g protein, does that mean 300g fat or the same calories from fat?

THANKS ALOT!

Yeah. But why are eating so much protein. At your weight u need far less with a max of lbm pounds x 1.5 depending on how muscular u are. At 234 odd pounds I'm eating 180- 200g protein as my bf is high.
I found if u train in the morning then u can't backload as somebody who trains pm and starts his backload as it has been such a long time since the session that if u overdo it, u will get fat. Don't get to paranoid about counting calories because this plan allows u the freedom to overeat a bit.like DJ said calorie calculators don't always work so trial and error is needed

Hi guys just a quick question, how much fat do you eat on the heavy backload days?

If all fat is going to be pre workout, total of about 250g protein for the day and 700-800g backload, how much grams of fat should this day include +- ?

Thanks a mil guys

gorilla wrote: Hi guys just a quick question, how much fat do you eat on the heavy backload days?

If all fat is going to be pre workout, total of about 250g protein for the day and 700-800g backload, how much grams of fat should this day include +- ?

Thanks a mil guys

Kiefer says not too count the fat in the backload portion of the day. Obviously you want a ratio in favour of carbs over fat but he says it's really not overly important. Also, if you're eating stuff like donuts, ice cream, pastries etc then fat content actually helps you consume more of it.

So basically don't avoid it, just make sure the primary source is carb based.

But what I mean is on the day of the backload, the big one. How much fats should I eat pre0-workout?