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Ok so like pastries are ok? But PWO meal needs to be strictly carbs? Like a drink of juice and Karbolic or something? Then start eating whatever? I usually dont get done working out till about 8 or 9pm so i wont have a ton of time to load, i go to bed about 2:00. Are fruits also a safe bet or are they too clean? Not too sure either if im gluten sensitive, how can you tell? What would you aim for PWO? Like 200 carbs? I am trying to lose fat so if there is anything that is going to make or break that please give opinions.Thanks
And just to be clear, i eat tons of beef, chorizo, cheese, pork all that. You still want high animal fats on CBL right? Do protein powders come in to play on CBL, i know CNS isnt big on whey till post work out.
Ok so like pastries are ok? But PWO meal needs to be strictly carbs? Like a drink of juice and Karbolic or something? Then start eating whatever? I usually dont get done working out till about 8 or 9pm so i wont have a ton of time to load, i go to bed about 2:00. Are fruits also a safe bet or are they too clean? Not too sure either if im gluten sensitive, how can you tell? What would you aim for PWO? Like 200 carbs? I am trying to lose fat so if there is anything that is going to make or break that please give opinions.Thanks
A good PWO shake could look like:2 scoops whey isolate3 extremely ripe bananas or 50-75g fast carb from dextrose5g creatine monohydrate5g leucine or 10g bcaa'sThe follow-up meal, approx. 60 minutes later, should be high-carb (fast) + high-protein, with low-fat.The final meal(s) of the night can be whatever you choose (like cake, pastries, pizza, etc.), just keep eating protein. Just ensure you finish-up 1-2 hours before bed, so you don't disrupt GH (for recovery and fat-loss).Fruit is usually bad... full of fructose. You want to stay with things like dextrose / glucose. Sugar is fine, as it is 50/50% glucose / fructose.For me, I dropped ~4 lbs. during my CNS prep, so I'd eat ~400g fast carbs during a back-load (if I was on CBL).If you wish to lose fat: Ensure you fast for 12 hours from your final meal. Wake to black coffee (~16 oz.). Maybe use some added fat-burners like ALCAR or Yohimbine HCL. Go ULC on rest days, and maybe do 30 minutes of moderate cardio (HIIT) in the morning, fasted, on ULC days. Get 6-8 hours of unhindered sleep a night. Limit the shittier back-load foods... maybe do more dextrose shakes and candies, but less cake, doughnuts, pies, etc. Really, CBL's timing should prevent fat gain, and on SA, people tend to shed bodyfat (slowly) -- sorta like a recomp.Don't over-eat, just eat until you are full.Cory
When you say keep eating protein, what do you suggest? And are you saying i shouldnt do like orange danish rolls, cherry turn overs, cinnamon rolls things like that if i want to lose fat? And like NO pasta at all? I love me some pasta. If i need to wait atleast an hour or 2 before bed then it looks like i will only have 3-4 hours to CBL. Is heavy creme or mct oil ideal with the black coffee? And does is have to be coffee or just some caffeine?
When you say keep eating protein, what do you suggest? And are you saying i shouldnt do like orange danish rolls, cherry turn overs, cinnamon rolls things like that if i want to lose fat? And like NO pasta at all? I love me some pasta. If i need to wait atleast an hour or 2 before bed then it looks like i will only have 3-4 hours to CBL. Is heavy creme or mct oil ideal with the black coffee? And does is have to be coffee or just some caffeine?
Protein, at first, from leaner sources like chicken or turkey, but in later meal(s) beef, pork, etc.You can have the 'junk', but perhaps consume in moderation (and not in the first meal), and backload more with cleaner / higher-fast carb foods. I think experimenting is your best bet. Like I said, if you wake tight, full and hard... not bloated, wet and 'off'... you did it right.Pasta is full of gluten, and is not the best back-load food source (even Kiefer admits this).3-4 hours is PERFECT. For instance, first whole food meal (higher-carb, lower-fat) 1 hour after your PWO shake, and then 2 hours later, your final CBL meal (where higher fat is OK).Really, 1 tbsp MCT + black coffee is fine.Cory
and im assuming the food i told you i eat for my fats is ok?
Yes, just limit cheese... it can stall people's fat loss. If you stall, try cutting cheese out entirely. It causes inflammation, and is easy to over-eat.Cory
ok cool man, thanks a ton for helping me through all this. I just tend to over-think everything. Think im getting it though, sounds like you slowly go from clean to slightly junky or atleast going from lean to more fatty foods from the beginning to end of back loading. Ive never had to look out for gluten, i thought it was like in everything? Guess not. As far as protein sources im assuming you left whey out on purpose, so it still needs to be whole food. In that case is a big ol turkey or chicken sandwich ok? The last meal should be the junkiest. PWO will be karbolic for me along with the added extras.
Good luck! And I don't know how many people here got the same thing when they switched over, or to what degree – but from one powerlifter to another – ONE workout with no/low carbs will deplete your glycogen and get you right on the keto-flu train. At least, it did for me. I don't know what your training schedule looks like, but I'd try and line up your first back load a day before a heavy squat workout, or maybe even bench. I did an ULC day on a heavy 5/3/1 squat day with RDL's and some accessory stuff and I was feeling it.Also, about fruits being bad - you don't have to hide from fruit. I wouldn't wolf down a bushel of apples during a backload as a carb source, but fruit is not going to destroy your results. Cory, you said sugar is okay but fruit is not because sucrose is 50% fructose. It varies greatly on the fruit, but most fruit is not nearly all fructose. Some way less than 50%. I think Kiefer includes a chart in the book about fruit sugar breakdowns, for reference. Anyway, best of luck! Chris
ok cool man, thanks a ton for helping me through all this. I just tend to over-think everything. Think im getting it though, sounds like you slowly go from clean to slightly junky or atleast going from lean to more fatty foods from the beginning to end of back loading. Ive never had to look out for gluten, i thought it was like in everything? Guess not. As far as protein sources im assuming you left whey out on purpose, so it still needs to be whole food. In that case is a big ol turkey or chicken sandwich ok? The last meal should be the junkiest. PWO will be karbolic for me along with the added extras.
You should try to get your nutrition from whole foods, but have whey in the backload if it allows you to get more down (I do). Yes, back-loads begin higher-carb, lower-fat... and go up from there.Cory
well right now my schedule is kinda weird since i had knee surgery a lil while back. Mostly training like a bench specialist right now with some acessorie type stuff for legs. My big training days are monday wednesday friday. Monday and Friday being the big big days and wednesday being a heavy accessorie day. Ive never experienced being too drained or anything with no carbs, my body seems to do very well with fats. Have you liked the results CBL has given you in a powerlifting since? Any size, strength or added recovery? What do some of your typical back loads look like?
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