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Hi guysI have been training for about 5 years (with average results) and have just stumbled across carb backloading through word of mouth. I have a pretty hectic job and dont train until 9-10pm and try to sleep by 12 (usually waking up at about 9am). Will this two hour window after training be long enough to get all the carbs I need to make this method effective. Thanks
Dextrose will be your new best friend lol. 100g post workout and another on your way to bed. Eat your ass off in between! Nah put your stats up and goals but I bet that's not too far off.
Hi thanks – I am 75kg, about 15% body fat. Am looking to reduce this down into single digits but also carry on adding lean muscle mass (is this not everyones wish lol)
Have you done the prep phase? How much weight did you lose? How do you train? Include as much info even a typical on and off days nutrition.
Hi – I have just started it – one week in.I am aiming to follow the plan outlined below. Train 3 days a week on non consective days. Resistance training - 2 upper body sessions and one lower body per week. Mixing it up week on week altering sets/reps and heaviness of weights. Typical Training daysWake up 9am. Drink a cup off coffee (black)12pm - Eat lunch ( 4 boiled eggs and some almonds)3pm - Whey shake 6pm - brocolli and chicken breast (*2)9-10pm - trainAfter Training - Whey shake (50g) with waxy maze (50g)EAt - Veg, sweet patatoes and some sort of meat12am - another whey shake (50g) with waxy maze (50g)12am-9am sleepNon Training days- Wake up 9am - coffee12am - Cheese and Eggs3pm - fatty meat6pm - smoked salmon 9am - veg and some sort of meatPlease let me know if this sounds ok and like a good plan. Any tips would be much appreciated. THanks
Doesn't look like enough for a backload, and the mid day whey shake is going spike your insulin depending on how much whey is in it.
Doesn't look like enough for a backload, and the mid day whey shake is going spike your insulin depending on how much whey is in it.
So would you recommend adding some more carbs in between 10pm-12am - some greek yogurt perhaps? Do you think i should replace the 3pm whey shake (one scoop - so aprox 30g) with some nuts? Thanks all these comments are much appreciated 🙂
Id replace the whey shake with a bigger meal prior to that, or some nuts I suppose. Greek yogurt is just kind of meh. Add a pastry or ten.
Id replace the whey shake with a bigger meal prior to that, or some nuts I suppose. Greek yogurt is just kind of meh. Add a pastry or ten.
Cheers - thanks am excited for giving this a proper go.. Need something to kickstart my body - body and lifts not really improved for the last year - just plateaued. Any other comments much appreciated
Everybody here is spot on. With your short window of opportunity to ingest carbs, you need to reach for dense, HIGH insulinotropic stuff, what you may normally consider junk. Processing helps in this situation, i.e. pastries and cookies. I would avoid high gluten items (which you're doing). Also, don't be afraid of transient fat since you've got a limited window of time to eat. French fries, pizza. By the time the fat's in your system for energy utilization, insulin levels will have subsided and gh levels will be rising, creating the perfect environment for lipolysis.Dextrose is a good suggestion, and I would add 10 grams of leucine with the carb meals to increase the insulin response. For somebody with such a short window for slamming carbs, your biggest danger and fast road to frustration is trying to eat the "clean" carbs.
Everybody here is spot on. With your short window of opportunity to ingest carbs, you need to reach for dense, HIGH insulinotropic stuff, what you may normally consider junk. Processing helps in this situation, i.e. pastries and cookies. I would avoid high gluten items (which you're doing). Also, don't be afraid of transient fat since you've got a limited window of time to eat. French fries, pizza. By the time the fat's in your system for energy utilization, insulin levels will have subsided and gh levels will be rising, creating the perfect environment for lipolysis.Dextrose is a good suggestion, and I would add 10 grams of leucine with the carb meals to increase the insulin response. For somebody with such a short window for slamming carbs, your biggest danger and fast road to frustration is trying to eat the "clean" carbs.
Thanks for the advice - will incoporate this into my diet plan. Just hope i get the same results as other people from here.
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