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I've been Carb Back Loading for a month now, following the strength accumulation plan. My results have been ok (lost 1/4″ both from my stomach and chest), just ok in my opinion. I'm looking for advice on where best to start experimenting with macros. I'm wondering if it's best to change up the macros of meals during the days I work out, or in the evenings after I work out. Also I read that it might be best to back load on nights before I work out, but haven't given it a shot since I am not always able to make it to the gym as planned. I'm wondering if and when I should give that a try.During the days I workout, I've been consuming about 950-1000 calories, 37-42g fat, 140-150g protein and about 15 carbs. At night I've been averaging 110-130g protein and 300-340g carbs. I've been taking all of the supplements recommended, from the AM accelerator to supplementing with leucine and whey hydrolysates twice at night with meals (and at least a serving of chicken), though I've left caffeine out of them after the AM (I'm up all night otherwise). A little background, in case you're curious. I'm 6'3, 229. I hit 300 pounds two years ago, again, and decided to try and get my shit together. Shortly after I was introduced to the Carb Nite Solution. I lost about 80 pounds in the first 15 months or so (w/2 short breaks). Then I tried CBL and didn't take it seriously, too happy to be able to eat more carbs again and slipping into old bad habits, followed by a two week break of eating whatever (bad mistake). I just finished another stretch of 6 months of Carb Nite, right away transitioning back to CBL. I'm taking this seriously as I should and am ready to tweak things up, just don't know where to start.
Now you've been a month into it, keep going. You've made progress already by the comment you mentioned of losing 1/4″ at least. Have you listened to the Webinar podcast on Body.io? I would go give that a whirl. Your ULC times do not have enough fat in my opinion for someone your size, ESPECIALLY with the amount of protein you're consuming. Ratios way off. Try consuming at least half a gram of fat per one gram of protein. .5-1g ratio (F-P ratio) However, I would suggest getting more fat than that. Since you didn't mention any fat intake during the backload.
I havent been documenting my fat intake post workout, didn't think it was necessary. But I've been taking in about 80-100g of fat.I started all this basing my goals on a body weight goal of 215, and thought I was supposed aim for the higher end of 92-164g of protein pre-workout, and aim for 40g of fat (based on the Appendix D Calculator. I've put in extra effort to eat that much protein. Sounds like I should back off some. Thanks. How much fat would you recommend I take pre workout? I thought Kiefer said to not worry about fat intake post workout. Maybe that's something i haven't heard on a podcast. I'll check them out soon, though remember a lot of the files not being available on this website. Any recommendations on where else I might be able to find some, or other valuable input from Kiefer on this subject?Thanks for the compliments. I'm feeling disciplined, more than ever. I know I'm on the right track, but am wanting to take this to the next level.
I would take a good majority of your total fat intake during the day. Your goal is not to have fats in the backload, but not necessary to avoid it either. So have fats during each meal pre-workout. With your BW goal of 215, you need at least 108g of fat, I would think more, but that is .5g/BW. I'd try to get at least half that amount during the day if not more.
OP, when I first started CB, it took me about 3-4 months to see noticeable results. I spent the first 1-2 months tweaking everything under the sun, because I wasn't seeing immediate results. If I didn't see results after 2 days, I changed everything. Perhaps this is something everyone goes through, perhaps it's impossible to NOT go through it. However, maybe you'll take the advice, and not make this mistake.Like everything else in this world, this takes time, and you have to give your body time to adjust.Find a good routine to stick with, something that your body, mind, and stomach feels good about--and do it for 3-6 months. If you're still unhappy with the results after that amount of time, then you might want to look into a different program that will work better for you. Until then, I think it's unfair to expect your body to "take this to the next level" after just one month.You might also want to read the book Great Expectations, by Charles Dickens.
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