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I would like to know if I can use the carb backloading strength and/ or density bulking protocol successfully eating 1 small to moderate meal during the low carb portion of the day and one massive meal for dinner… I am 170lbs and 10-12% body fat. I like fewer large meals as opposed to 3-4 smaller ones. Ideally this would be an 8 oz chicken breast with a salad with oil and vinegar for lunch and a 1 pound burger and a whole box of cereal or 8-10 pancakes for dinner… I prefer my dinners to be huge
It could be okay, but it all depends on how well your digestive system handles the massive food at night. Also will depend on you function during training on little food.
I can rock my training on little to no food at all as I have been doing IF and training fasted for quite some time.i have also been accustomed to large meals like this for over a year now with good results. I'd like to take what I have been doing and introduce Carb Backloading and all I'd have to tweak is to introduce one protein, fat and veg meal 3-4 hours before training and then huge dinner with some tasty carbs post training instead of 2 huge meals in an 8 hour window post training. I just want to be able to eat a large and satisfying dinner without worrying about fat gain. Also, should I be concerned about a large amount of fats and quick digesting carbs in my huge dinner? Thanks!
I can rock my training on little to no food at all as I have been doing IF and training fasted for quite some time.i have also been accustomed to large meals like this for over a year now with good results. I'd like to take what I have been doing and introduce Carb Backloading and all I'd have to tweak is to introduce one protein, fat and veg meal 3-4 hours before training and then huge dinner with some tasty carbs post training instead of 2 huge meals in an 8 hour window post training. I just want to be able to eat a large and satisfying dinner without worrying about fat gain. Also, should I be concerned about a large amount of fats and quick digesting carbs in my huge dinner? Thanks!
You can always over eat, so yes you do have to worry about it to an extent.Also, make sure you aren't fasting too long in between your meals evening meal and the meal you have in the earlier part of the day. More than 12 hours is not ideal.
Also, should I be concerned about a large amount of fats and quick digesting carbs in my huge dinner? Thanks!
Yes and no. It should cause too much of a worry, but over consumption can be a problem towards to overall calorie intake.
I have a pretty good idea of how many calories I should consume in order to build muscle and stay lean. I always ensure I stay within or close to that range, but would prefer that these calories are all split between two meals. If that stays consistent will I be ok with the two meals? There would be no more than 7 hours between these meals. Also can you give me a ballpark number of grams of fat I can safely (without gaining body fat) intake while back loading high glycemic carbs at night? I have been a believer in the recent past that combining fats and quick digesting carbs in the same meal is a recipe for fat gain… I'd like to ensure this last meal be as enjoyable as possible without making me a tubbo!! Thanks Tex
I have a pretty good idea of how many calories I should consume in order to build muscle and stay lean. I always ensure I stay within or close to that range, but would prefer that these calories are all split between two meals. If that stays consistent will I be ok with the two meals? There would be no more than 7 hours between these meals. Also can you give me a ballpark number of grams of fat I can safely (without gaining body fat) intake while back loading high glycemic carbs at night? I have been a believer in the recent past that combining fats and quick digesting carbs in the same meal is a recipe for fat gain... I'd like to ensure this last meal be as enjoyable as possible without making me a tubbo!! Thanks Tex
There's no more than 7 hours between meals? Well if you only eat to meals than there is 17 hours between as well. That is too long. I strongly suggest you have at least a snack in between that time.Also, the amount of fat in the backload meal doesn't matter. It's the overall fat load for the day. The fat you eat with the meal won't be available until 2-3 hours after ingestion, which insulin levels will be down by then. Not that that matters in reality though. This has been confirmed by most people's experiences with CBL. Kiefer even says this himself.However, combining fat and high GI carbs does often lead to hyperpalatability, which can blunt your hunger signals and cause you to eat more calories. This may be what is behind your assertion that "combining fat and quick digesting carbs leads to fat gain". If you control it though, it won't be a problem, trust me. Eating a lot of protein with the meal (which you should be doing anyways) will fix this. Also, whey protein has hunger curbing properties, so consuming a big PWO shake will help with this as well.
Thanks Tex. this helps. I'll post any other concerns I have as they arise. You da man. I'm on day two of the 10 day prep phase. I have been on no carbs for the last month except for 50gs of dextrose post noon-2pm workout. I am probably ok to start carb backload in less than 10 days as my training is very challenging and high in volume, but u want to start this right and get my ducks in a row.
OK! Got some more questions…. I have picked up both Kiefer's books and just dived right in. I am planning on starting CBL as soon as my prep phase of 10 days is complete. However, I have really enjoyed CNS and learned a great deal from reading it, so I'd like to ask some questions in its regard as well.1. Obviously zero carbs is virtually unattainable... During the 10 day prep phase for CBL i'm just sticking with protein, fat, and veggies along with a very low carb (Biotrust Low Carb) protein shake. Is this fine? should I be consuming zero "usable carbs" during these first 10 days of CBL or is 30 grams per day allowed like it is with CNS? Also, what are your thoughts on Biotrust Low Carb protein if on CBL? I'd like to use it both for use during the day and post workout with added dextrose?2. What is the scoop on Quest Bars? Safe for the no carb portion of the day when on CBL? Safe during no carb days on Carb Nite? 3. What carbs are your "go to" for CBL evening post workout meals? There seem to be limited "clean" choices. I wanna slam bowls of cereal and pancakes some nights but for the majority of nights I want some whole food options that give me the best effect.4. On the Carb Nite Solution Program is a morning fast beneficial?Thanks!!
OK! Got some more questions.... I have picked up both Kiefer's books and just dived right in. I am planning on starting CBL as soon as my prep phase of 10 days is complete. However, I have really enjoyed CNS and learned a great deal from reading it, so I'd like to ask some questions in its regard as well.1. Obviously zero carbs is virtually unattainable... During the 10 day prep phase for CBL i'm just sticking with protein, fat, and veggies along with a very low carb (Biotrust Low Carb) protein shake. Is this fine? should I be consuming zero "usable carbs" during these first 10 days of CBL or is 30 grams per day allowed like it is with CNS? Also, what are your thoughts on Biotrust Low Carb protein if on CBL? I'd like to use it both for use during the day and post workout with added dextrose?2. What is the scoop on Quest Bars? Safe for the no carb portion of the day when on CBL? Safe during no carb days on Carb Nite? 3. What carbs are your "go to" for CBL evening post workout meals? There seem to be limited "clean" choices. I wanna slam bowls of cereal and pancakes some nights but for the majority of nights I want some whole food options that give me the best effect.4. On the Carb Nite Solution Program is a morning fast beneficial?Thanks!!
1. 30g of usable carbs or less2. Skip quest bars. The "fiber" they have is sugar.3. White rice, White potatoes, cocoa pebbles.4. It can be, but more important is avoid carbs. I would just eat when/if hungry.
Thanks!! Any specific reason why cocoa pebbles are best or will any cereal do?I love Honey Bunches of Oats and "granola like" cereals
Thanks!! Any specific reason why cocoa pebbles are best or will any cereal do?I love Honey Bunches of Oats and "granola like" cereals
Cocoa pebbles tastes the best.
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