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So for about 2 months now I have been doing Carb Nite but after reading Carb Backloading it appears that I would be better off on Carb Backloading. I am currently weight training 4 days a week plus a PT session once a week as well. I would say at the moment that I am somewhere around the 17% body fat. My most recent progress photo is below:
I am 175cm and 77kg (169lb) and I want to lose more body fat and then the plan was to do a density bulk. I just have a few questions prior to starting.
1. I am only planning on taking a PWO shake. Is there going to be any real issue with that?
2. My TDEE is 2403 should I be trying to keep my total calories around that?
3. I normally don’t eat until around 1pm. If I am understanding it right the macros only relate to when under 30 carbs. Is that correct?
4. I normally train around 3pm. Is there any major changes I need to make for that?
5. As I am going to go straight from Carb Nite to Carb Backloading I can’t use the delta-weight chart so according to the BW To Carbs Calculator my carbs should be 588. I assume this is spread across the week. Is that correct?1) Like for the day or what?
2) With training 4x, plus a PT session, you may need to up calories a bit more than that. What options are you using?
3) Why don’t you eat before then? Don’t fast longer than 12 hours.
4) Not really.
5) No, that’s an amount you could possibly consume, but Kiefer has mentioned to try and use up to 2g/LBM for carbs.1) Like for the day or what?
2) With training 4x, plus a PT session, you may need to up calories a bit more than that. What options are you using?
3) Why don’t you eat before then? Don’t fast longer than 12 hours.
4) Not really.
5) No, that’s an amount you could possibly consume, but Kiefer has mentioned to try and use up to 2g/LBM for carbs.1. Yeah was planning on the PWO shake being the only shake I consume for that day. I thought most of the shakes were optional
2. How much do you recommend upping it by? 2700? 2800? What do you mean what options?
3. Because I have normally done around a 16 hour fast with an 8 Hour eating window. So I shouldn’t be going more than 12 hours at all then?1. That’s fine, as long as you’re eating food the rest of the day. I actually think for cutting it’s best to only use the shake for PWO and eat real food the rest.
2. You’re going to have to experiment with that. However, TDEE takes all of your activities into consideration, so if you’re truly looking to cut fat, you would need to be in a deficit. Again, by how much, you’re going to have to figure that out since nobody has the same body as you.
3. I’m still wanting some clarifications on this as well. I’ve read articles on why Kiefer is against fasting for longer than 12 hours. At the same time, I’ve seen studies that show muscle catabolism doesn’t really start until after the 24 hour mark. I’ve actually been going around 16 hours lately as well, although today I actually got something to eat around the 12 hour mark to see what kind of difference it makes.Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
1. That’s fine, as long as you’re eating food the rest of the day. I actually think for cutting it’s best to only use the shake for PWO and eat real food the rest.
2. You’re going to have to experiment with that. However, TDEE takes all of your activities into consideration, so if you’re truly looking to cut fat, you would need to be in a deficit. Again, by how much, you’re going to have to figure that out since nobody has the same body as you.
3. I’m still wanting some clarifications on this as well. I’ve read articles on why Kiefer is against fasting for longer than 12 hours. At the same time, I’ve seen studies that show muscle catabolism doesn’t really start until after the 24 hour mark. I’ve actually been going around 16 hours lately as well, although today I actually got something to eat around the 12 hour mark to see what kind of difference it makes.Thanks for the reply. I appreciate the response.
Yeah was only planning on using the shake at PWO and then eating real food for the rest. As for TDEE that should be accurate but I’ll play around with my calories and see how I go.
Perhaps in Carb Backloading 2.0 when it comes out it might have more on the longer fasts.
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