carb back loading

[Big john]

Yo, been noticing afew peeps on here have taken up CBL within the last couple of months. just wondering if those on it had any links that describe CBL abit more indepth

cheers in advance

[teamfatboy]

Yep, been wondering... the book's on the table, but maybe I missed the bit about how to set calorie levels for a strength athlete, as opposed to Joe Schmoe who just wants to lose numbers...

[Big john]

Yep, been wondering... the book's on the table, but maybe I missed the bit about how to set calorie levels for a strength athlete, as opposed to Joe Schmoe who just wants to lose numbers...

dont suppose you have a PDF version of CBL? 8)

[steak]

I have and am still using it - its easy.

in a nutshell...

Dont eat carbs on non training days - none...you'll get trace anyway

On training days - train in the evening, then consume protein and high GI carbs - at least 2 good serves

Consume fats - 1g for every gram of protein

Dont bother counting calories unless you are fat (25%+ is the bench mark I set for my clients - below that dont bother counting)

If you are fat use Carbnite (google it) to get down to 15% then use CBL to get to where you want. I also use CBL to maintain 11-12% and when I decide to "bulk" will use the Density Bulking protocol set out by Keifer too. I wont ever bulk like I have in the past and wont go over 15% in a "bulk" again.

Rach has a heap of low carb recipes and stuff we use and once you adjust to it you should find it pretty easy.

Will probably run a short seminar on it towards the end of the year along with the Westside seminar

[Big john]

Will probably run a short seminar on it towards the end of the year along with the Westside seminar

in

[tomsammce]

What's the idea behind having no carbs on non training days?

What if you had half the fats and substituted the other half for carbohydrates which would be the same calories... What's the idea or science behind it?

It sounds just like a version of carb cycling.

[Chemo]

sounds like IF but applying it only to carbs

[bar-belle]

What's the idea behind having no carbs on non training days?

What if you had half the fats and substituted the other half for carbohydrates which would be the same calories... What's the idea or science behind it?

It sounds just like a version of carb cycling.

check this out...it may answer your query

http://www.schwarzenegger.com/fitness/post/carb-back-loading-whats-old-is-new

[vracula]

sounds like IF but applying it only to carbs

Funny how everyone is changing their tune now, including the muscle mags :roll:

[DrDarkMatter]

I was reading this because I am running out of gas before my work out and really feeling low low energy and looking for some prework out meal to get my energy up so I can workout, so I was thinking I needed some carbs as they are quite low in my cutting diet but I am feeling very very little energy and I am struggling.

I read this from your link

But what about eating carbs before a workout? This is often the prescription that nutritionists give, based on the assumption that carbs provide quick energy needed for exercise. However, remember what we said about insulin release and fat burning. Eating carbs pre-workout reduces the amount of fat you can burn during the session, and honestly, you don’t need them. The truth is, your body can run just fine on protein and fat during even the most gut-busting training session (provided you eat enough of these nutrients, which we’ll discuss below).

I need to be eating something before I workout for energy, suggestions please? I am still very new to this game.

thank you

[Pseudonym]

DrDarkMatter, the short answer to your question is "protein, no carbs". Perhaps simply a protein shake.

However, I see in another topic you're working with a nutritionist. They may have you on an entirely different plan to this one, so have a chat to them before you go changing your diet.

[DrDarkMatter]

DrDarkMatter, the short answer to your question is "protein, no carbs". Perhaps simply a protein shake.

However, I see in another topic you're working with a nutritionist. They may have you on an entirely different plan to this one, so have a chat to them before you go changing your diet.

thank you! I contacted him yesterday, and got something to try.

was just curious to get a take on the topic here, information gathering as it were lol

thank you.

[crow#zero]

I've been doing IF for about 6 or 7 months, added CBL and having really good success over the last 2 weeks in regards to cutting - just helped me drop from 82.6 to 80.7.

Previously on IF I'd been eating carbs during the day, but not a lot, and just a little bit post evening workout.

however I'm not smashing doughnuts or cakes etc like the pdf recommends! Just a big scoop of mass gainer that I have left over from a few years back, some whey, and carbs with my dinner (rice or vogels)

[DIANABOL]

I've been doing IF for about 6 or 7 months, added CBL and having really good success over the last 2 weeks in regards to cutting - just helped me drop from 82.6 to 80.7.

Previously on IF I'd been eating carbs during the day, but not a lot, and just a little bit post evening workout.

however I'm not smashing doughnuts or cakes etc like the pdf recommends! Just a big scoop of mass gainer that I have left over from a few years back, some whey, and carbs with my dinner (rice or vogels)

Any chance you could upload the pdf? Sounds very interesting...

[Pseudonym]

^ Ditto.

Failing that, what's the recommended window for eating carbs post-workout in CBL? I assume there's a limit on how long a timeframe you have while they don't get stored as fat?

Also, for my curiousity's sake, what BF% are you, crow#zero? What does the weight drop represent in percentages?

[crow#zero]

My mate bought the pdf and dunno if he'd be happy with me uploading it .. ?

Honestly I've not read it, just had 2 quick glances. My mate pretty much summed it up nice n quickly, doesn't sound complicated at all. There are other things in there that he has taken from it like for breakfast he only has a black coffee with coconut oil. Given I'm doing IF I've started doing that just with my lunch time break fast.

This is my daily intake:

Break my fast (IF not required btw) at lunchtime with a salad with 2 beef patties, feta, basil pesto hummus (low carb), assorted nuts, and 2 scoops of whey.

Afternoon tea if I'm hungry at work around 3pm another protein shake, and a beef jerky

Early evening: Pre workout supp, do my workout.

Post workout: Protein shake with a big scoop of inner armour hard mass, dinner (usually meat and vege, pretty basic, or some nights will have a large portion of rice as well) and then whatever yukky carbs I feel like getting amongst.

My workouts are quite short at the moment so I dont go overboard with the carbs. My understanding is the carbs should be high-gi, doughnuts and cakes are apparently the best but I've not yet graduated to that level. Last thing I want to do is start piling on fat by getting greedy. But I am slowly upping them.

Also of note, 1 day a week I fast for like 18-20 hours (sunday). I do squats in the morning, maintain some bcaas during the day every 2 hours, then smash all kinds of carbs and protein at dinner time. In regards to the carb window post workout? Dunno sorry.

The drop of 2kg is quite significant for me. BF wise I am sitting I'd say around 12-14% however I have a lot of loose skin and fat around my gut and waist. I've been measured with calipers but it still seems wrong when looking at me. Wont bore you with my life story but I went on a dramatic cut around 12 years ago from 110kg, ended up doing a dirty bulk back up to 100kg where I got real fat again, last 2 years have been struggling to get rid of the gut. Strength is still up though!

/wall of text

[dannyjay]

my current routine is

6am cardio empty stomach

7.30am tuna/cottage cheese/salted cashew nuts

10am tuna/cottage cheese

12pm steak

3pm tuna/cottage cheese

5pm workout/cardio

6pm chicken/cottage cheese (last meal)

sleep at 9pm or 10pm and fast until next day after morning cardio. 3-4 litres of water daily

one day a week i will carb up from 5pm onwards, rest of the time am in ketosis