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Referring to the book, Kiefer uses himself as example, saying he gets up at 5am. Then he places the ideal training window between 4 and 7pm (on one page it just says the best time to train is around 5pm ). Since I've started backloading, I've made sure to train within that specific window. Now I'm wondering, if I get up at about 8am, and tend to go to bed around midnight (sometimes as late as 2am), wouldn't my ideal training window be between 7 and 10pm roughly? Is that 12 hour gap between waking and training the bit that I should focus on, or is it that time of the day. I don't see how my body would be able to know exactly when it's between 4 and 7pm.
Here is an extra twist- I work for the RR. I am on call 24/7 365. Sometimes I work twice in one day. Sometimes I'll work in the morning then the next night. There is NO schedule! How should I work in the morning fast and the “5 o'clock” work out? Circadian sleep cycle does not exist in my life. (I know it really does but it is severely jacked!) Does the fast till lunch mean 4 or 5 hours after you wake up? Or just 1200pm? Same thing for the workout is it 9 hours after I wake up or 500pm?
I read somewhere else that it depends whether you're exposing yourself to light during sleep. Sleep in a blacked out room? You set your own scheduleSleep during the day in a room where you can tell whether it's night or day? The sun sets your schedule
I read somewhere else that it depends whether you're exposing yourself to light during sleep. Sleep in a blacked out room? You set your own scheduleSleep during the day in a room where you can tell whether it's night or day? The sun sets your schedule
This is correct. Kiefer said that the circadian rythyms only shift if you work the night shift and black out your room. When I say black out I mean black out. There can be no light whatsoever.Anyways to the OP, you actually want to delay training as late as possible. Insulin resitance increases as the day goes on and the reason Kiefer says the ideal time is 5 PM, is because you must consider the amount of time you have to refill your glycogen before you go to bed. If you go to bed at midnight training at 10 PM would be the best time to train if you could hypothetically backload all your carbs in that hour window after training and before you go to bed. However, you probably won't be able to do that, so it is better to train earlier.The real ideal time to train is as late in the day as possible with enough time afterwards to properly refill glyocgen.
Anyways to the OP, you actually want to delay training as late as possible. Insulin resitance increases as the day goes on and the reason Kiefer says the ideal time is 5 PM, is because you must consider the amount of time you have to refill your glycogen before you go to bed. If you go to bed at midnight training at 10 PM would be the best time to train if you could hypothetically backload all your carbs in that hour window after training and before you go to bed. However, you probably won't be able to do that, so it is better to train earlier.The real ideal time to train is as late in the day as possible with enough time afterwards to properly refill glyocgen.So it's logical for me to train at around 8pm if I wake at 8am, that way I've still got a solid 3 hours to backload before bed. The other advantage to that for me, is that the later in the day I start my backload, the easier it will be for me to stop without overdoing it. Not to mention that if I train at around 8pm I'll be able to avoid all of the peak time gymgoers.
Anyways to the OP, you actually want to delay training as late as possible. Insulin resitance increases as the day goes on and the reason Kiefer says the ideal time is 5 PM, is because you must consider the amount of time you have to refill your glycogen before you go to bed. If you go to bed at midnight training at 10 PM would be the best time to train if you could hypothetically backload all your carbs in that hour window after training and before you go to bed. However, you probably won't be able to do that, so it is better to train earlier.The real ideal time to train is as late in the day as possible with enough time afterwards to properly refill glyocgen.
So it's logical for me to train at around 8pm if I wake at 8am, that way I've still got a solid 3 hours to backload before bed. The other advantage to that for me, is that the later in the day I start my backload, the easier it will be for me to stop without overdoing it. Not to mention that if I train at around 8pm I'll be able to avoid all of the peak time gymgoers.Yes you are correct. The time you should train really depends on what time you go to bed, not what time you wake up.
I actually just bought some blackout blinds and put them up today. I'm really happy with them 🙂 no cracks around the edges. If anyone in the UK needs them, the site is http://www.easyblindsonline.co.uk/easyblackout-Kit.html super cheap too.
I actually just bought some blackout blinds and put them up today. I'm really happy with them 🙂 no cracks around the edges. If anyone in the UK needs them, the site is http://www.easyblindsonline.co.uk/easyblackout-Kit.html super cheap too.
Do you know of any good UK supplement sites? I usually get protein n' such from my gym or myprotein.com.
Anyways to the OP, you actually want to delay training as late as possible. Insulin resitance increases as the day goes on and the reason Kiefer says the ideal time is 5 PM, is because you must consider the amount of time you have to refill your glycogen before you go to bed. If you go to bed at midnight training at 10 PM would be the best time to train if you could hypothetically backload all your carbs in that hour window after training and before you go to bed. However, you probably won't be able to do that, so it is better to train earlier.The real ideal time to train is as late in the day as possible with enough time afterwards to properly refill glyocgen.
So it's logical for me to train at around 8pm if I wake at 8am, that way I've still got a solid 3 hours to backload before bed. The other advantage to that for me, is that the later in the day I start my backload, the easier it will be for me to stop without overdoing it. Not to mention that if I train at around 8pm I'll be able to avoid all of the peak time gymgoers.
Yes you are correct. The time you should train really depends on what time you go to bed, not what time you wake up.I think this may have changed everything for me. I too, have a similar schedule. I have been trying to change everything around the prime workout time. Thanks for the great info ibobland08, it may be the most beneficial piece of info. for my change over to CBL.
I actually just bought some blackout blinds and put them up today. I'm really happy with them 🙂 no cracks around the edges. If anyone in the UK needs them, the site is http://www.easyblindsonline.co.uk/easyblackout-Kit.html super cheap too.
Do you know of any good UK supplement sites? I usually get protein n' such from my gym or myprotein.com.
I use MyProtein for pretty much everything that I can't find at my local health food shop. I go for Eskimo, or Carlson's Finest (off Amazon) Fish Oil. Also get Splenda tabs from Amazon.
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