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i just got off carb nite solution and dropped around 10 lbs in about 12 weeks.my lifts have suffered and i want to stay lean but i want to get stronger in the gym.i train 4x's a week sometimes i throw in an extra Leg session during the week.can some one let me know when and how much i should be eating/back-loading on each day? when i should be ULC and when i should BL.Monday- offTuesday- Bench Press - 7:30-8PM startWednesday- Squat -7:30- 8PM StartThursday - offFriday- offSaturday- Floor Press/Bench - 10 AM workoutSunday - Deadlift - 11 AM Workout(sometimes i switch the days up but if the workout falls out on the weekend i will workout in the morning and if its on the weekdays i will lift after work).what days should i be back-loading and how should i be eating/back-loading for my training days when i work out in the mornings (weekends)?
not sunday night after the dealifts?
It's a toss up.If you aren't aiming to lose weight and just want strength gains with little to no fat gain then go ahead, if you start gaining fat take that backload out.Also, for your AM workouts, make sure to do them totally fasted, this means no fat's in coffee or breakfast till PWO.
what should i be eating post workout for my AM training on the weekends? any carbs post workout? in my shakes or a few bananas? why do you have to train fasted for the AM Session? im up at around 6:30 even on the weekends (kids jumpimg on my head). i usually have a coffee with some sugar free creamer and then maybe some cheese and avocados and a hard boiled egg or something else light to get me through the workout.is the Friday night backload for the training on Saturday? how does that work? i thought the heavy lifting is what warrants the backloading at night? if im not training on Friday how does it warrant a backload?
For am workouts you can do protein and 5g leucine, then if you choose you can add some dextrose or a over-ripe banana.Training fasted in the AM will increase the anabolic response and give you a higher GH release.If you can't make it to training with just black coffee then go ahead and eat, just know you are sacrificing that.The Friday night backload is for Saturday training.The backload will be smaller, a dinner with carbs and maybe a dessert. Try to keep it more glucose based.
I'm new but as I understood it you back load for the following day.I'd do it this way it was me. Back load Monday, Tuesday, Friday, SaturdayAM training or not I would do a regular back load, but I would do coffee only on the weekends before training so your training fasted. The book says to do a regular PWO shake on AM training days but to wait till the evening (after 6PM) to do the back load.
what should i be eating post workout for my AM training on the weekends? any carbs post workout? in my shakes or a few bananas? why do you have to train fasted for the AM Session? im up at around 6:30 even on the weekends (kids jumpimg on my head). i usually have a coffee with some sugar free creamer and then maybe some cheese and avocados and a hard boiled egg or something else light to get me through the workout.is the Friday night backload for the training on Saturday? how does that work? i thought the heavy lifting is what warrants the backloading at night? if im not training on Friday how does it warrant a backload?
I think the book would answer all of your questions about this.
I'm new but as I understood it you back load for the following day.I'd do it this way it was me. Back load Monday, Tuesday, Friday, SaturdayAM training or not I would do a regular back load, but I would do coffee only on the weekends before training so your training fasted. The book says to do a regular PWO shake on AM training days but to wait till the evening (after 6PM) to do the back load.
why wouldnt you backload after a heavy leg session on Wednesday?
I'm new but as I understood it you back load for the following day.I'd do it this way it was me. Back load Monday, Tuesday, Friday, SaturdayAM training or not I would do a regular back load, but I would do coffee only on the weekends before training so your training fasted. The book says to do a regular PWO shake on AM training days but to wait till the evening (after 6PM) to do the back load.
why wouldnt you backload after a heavy leg session on Wednesday?
Since you are training at the optimal time that day you want to backload after that session.
is bostonbully correct on saying to backload on monday before the Tuesday session?
Personally, I would try without backloading before Tuesday session, but if you choose to a lighter backload with a nice dinner and maybe a smaller dessert shouldn't hurt.
I have no idea if I am right. I'm not sure if their is even a correct answer. A lot of this diet is based on how you feel, and how you look. A lot of “tinkering” is needed to get it right for each individual.
I have no idea if I am right. I'm not sure if their is even a correct answer. A lot of this diet is based on how you feel, and how you look. A lot of "tinkering" is needed to get it right for each individual.
+1I have an AM workout 1 day a week and the next day is off, but I always backload that night because that training session leave me feeling like shit otherwise.
ye im kinda getting the fact that everything goes by the way you feel and look. its going to have to be a trial and error before you get dialed in.it just gets a little confusing because i get my weekay sessions in at the optimal time and my weekend training in the AM.i may just have to get my weekend training sessions in after the beach on sundays lol and start barbequing after the workout. whats better than 3 hamburgers after a training session.
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