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Hello,I am new to carb backloading after a long, successful run with a Keto diet in terms of fat loss and muscle gain. I have been doing the back loading for about 2 weeks now with mixed results. I am noticing increase in strength in the gym but definitely gaining a little bloating and fat from the evening carb meal. I have played around with both clean and dirty carbs and get about the same result. Just wondering your thoughts on only doing carbs in just the post workout shake. Adding approx 35 grams of fast acting carbs to the shake and then reverting back to no carbs for the evening meal.
What is your weight and what are your macros at?More than likely if you're bloating, just dial back the carbs in general. Real food carbs are going to be better than dextrose or whatever in a shake, so I personally don't like your idea of skipping real food carbs.
If you're truly gaining fat, then you're probably just eating too much. Or you don't have a healthy metabolism for carbs after a long time keto. If the former, obviously just cut a little back. If the latter, your idea would be a good place to start, then gradually, week by week add in more and more carbs. Kind of like Layne's "reverse dieting" idea.
If you're truly gaining fat, then you're probably just eating too much. Or you don't have a healthy metabolism for carbs after a long time keto. If the former, obviously just cut a little back. If the latter, your idea would be a good place to start, then gradually, week by week add in more and more carbs. Kind of like Layne's "reverse dieting" idea.
This I fully agree with
If you're truly gaining fat, then you're probably just eating too much. Or you don't have a healthy metabolism for carbs after a long time keto. If the former, obviously just cut a little back. If the latter, your idea would be a good place to start, then gradually, week by week add in more and more carbs. Kind of like Layne's "reverse dieting" idea.
+1Fat gain is due to overeating. Since CBL isn't a true low-carb diet, you also need to watch your fat intake as well as carb intake.
Would you suggest removing fat from the post-workout shake if it contains carbs? Typically my shake consists of 50 g whey isolate and 1-2 tbsp of Natural Peanut Butter. I've read some articles that stated if your post workout shake contains fast acting carbs that you don't want the fats in there as they could be stored.
Would you suggest removing fat from the post-workout shake if it contains carbs? Typically my shake consists of 50 g whey isolate and 1-2 tbsp of Natural Peanut Butter. I've read some articles that stated if your post workout shake contains fast acting carbs that you don't want the fats in there as they could be stored.
With fat the overall amount you consume each day is what matters. I wouldn't put fat in a PWO shake though because the absorption will be faster without it.
Would you suggest removing fat from the post-workout shake if it contains carbs? Typically my shake consists of 50 g whey isolate and 1-2 tbsp of Natural Peanut Butter. I've read some articles that stated if your post workout shake contains fast acting carbs that you don't want the fats in there as they could be stored.
With fat the overall amount you consume each day is what matters. I wouldn't put fat in a PWO shake though because the absorption will be faster without it.
+1My exception would be raw milk, if you tolerate dairy well.High carb high fat is a recipe for bad stuff.. not only aesthetically, but in terms of health. Which doesn't mean less than 20g fat a day or anything, either.
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