Well DB shouldn't lead to fat gain if you do it right, at least not much. But yeah if you're going for more fat-loss/recomp only back load on workout days.

Well DB shouldn't lead to fat gain if you do it right, at least not much. But yeah if you're going for more fat-loss/recomp only back load on workout days.

in theory this sounds pretty good, but honestly the good thing about carb backloading is that you can stuff yourself with huge amounts of carbs without gaining any fat, but i really cant imagine doing that 7 days a week without changing my BF levels (talkin about 500-700g carbs here). I usually have 2 rest days a week that I do ULC/low calorie and its been working like a charm!

Ya even though I was trying to recomp more I gained weight when I was lifting and backloading 6 times a week. There were a few off day back loads too. Just ended up gaining too much muscle . Pretty sure a little fat was added too.Keep the off days ULC unless you plan on bulking.

You expressed that pretty optimistically, lol.

You are supposed to have a small backload on Sunday night for Monday's training.  You can try to experiment with cutting out backloads, but IMO you are just doing a half assed Carb Nite.  CBL is for focusing on gaining muscle while losing fat at the same time.  If you want a fat loss diet do Carb Nite.

if you are doing a small backload on sunday night before a training day do you backload again on monday night after training and should it also be a small backload just like sunday nights or go all out?

Yes here is how I do my workouts.  I do four days a week Monday, Tueday, Thursday, Friday.Monday - train, backloadTuesday - train, backloadWednesday - Off, ULCThursday - train, backloadFriday - train, backload (possibly make this backload smaller)Saturday - Off, ULCSunday - Off, small backload for Monday's trainingYou must use the mirror test to determine how much to backload.  In order to use the mirror test you probably have to be under 15% bodyfat.  If you aren't, do Carb Nite.  You should be looking flat.  I personally eat half a pizza (about 150 g of carbs) for this situation.  An hour after you are done eating your muscles should look full and you shouldn't be bloated.  This is what I do, but you probably could get away with a little more.  The only reason we do this is so you can have a good, fairly intense workout the next day.  So eat the bare minimum you need for this since there are no metabolic advatanges to doing so.The body won't store any of these carbs as fat because your glycogen will be depleted.  If you are scared that this will hurt fat loss, do an HIIT on Saturday or Sunday (prefferably Saturday morning).  This will ensure that your glycogen will be depleted and fat loss will occur on Saturday and Sunday to a high degree.