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Hey guys so I currently sit at 11.5 % bf my goal is to break single digits without losing muscle. I know carb nit would be ideal but I also like to think that I should mix in some back loading with it to achieve lower body fat. I do shockwave template training now with walking for about 20 minutes after my PWo shake. I was thinking of back loading as such Sunday: off ulc Monday: chest and bis backloadTuesday: ulc legsWednesday: ulc core Thursday: backload shoulders trisFriday: ulc backSaturday: off ulc Any ideas on how this will work out ? I figure I need the backloads on chest day to recover and prep for legs and same with shoulders and back, is my logic flawed?
If anything figure out a way to backload on your days you do back and legs. Those are the most taxing workouts you can do.
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688But to be more specific I need your training times
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688Agree, even though most of your carbs in your backload are going towards your next workout, you gotta get some post leg workout. Back workouts would be just behind that, possibly the same
Shift over one day yes. So backload Tuesday and Friday. Do it for about at least 4-6 weeks and see what kind of results youre seeing. If you're not getting the results you're expecting I would look into what you're back loading and not change the days you're doing it.
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688And since those are your only backloading days make sure you crush you legs and back make each set count since they're short workouts. You'll love the results. Good luck sir
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688Thanks for the advice and I usually do crush back, legs are such a weak point for me that's why I figured fueling up before. Thanks though I'm going to take the advice
You're very welcome. Once in a while you can try and play around with your backloads and do a fasted leg workout day after backload. You'll have stronger workouts but don't worry about that for a while, stick with the original plan and well help you adjust it later on if necessary
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688Try later in the night one week and earlier one week. See how you feel each day after and your body will tell you when is the Best time to eat them. So a bunch like 7ish one week and 930 or so next. For me pastries give best results after big fist carb meal. For you it might be diff
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688Agree, even though most of your carbs in your backload are going towards your next workout, you gotta get some post leg workout. Back workouts would be just behind that, possibly the same
@CaseyD. I see this a lot, is this new? The book has us back loading only after workouts (unless it is a morning workout.) If the backload was for the next days workout, I would think the book would lay out a back load for before your big workouts and it doesn't. Also, seems then carb front loading would be a better term.The backload is to get the proper nutrients into the muscles using insulin when the fat cells are "sleeping" and the tGlut is activated. A minor point seems to be refilling any glycogen needs, but Kiefer is a proponent of the hulk affect from working out fasted.I mostly wonder because for some times I will be doing a CBL rogue style.
+1 and thanks I think it works out better for me after the first carb meal but not to late in the night
With that training setup, and only backloading twice a week, I would put the backloads on the second training day. Why? Muscle growth is supposedly spurred for 36-48 hours after training. So IMO, A Backload on the 2nd training day still gives you a chance to use the backload to increase muscular growth in the previous days trained muscles. You will also refuel those same muscles. So I would change it to this. Sunday: off ulc Monday: chest and bis Tuesday: ulc legs backloadWednesday: ulc core Thursday: shoulders trisFriday: ulc back backload Saturday: off ulc
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