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I work in a hospital and my hours are 7am-7pm. Obviously, when I work out on those days I will bot be in the CBL sweet spot for training (b/w 4-6pm). Does anyone have any suggestions on how to back load if my work out will start at 7:30pm and end at about 8:30pm? Keep in mind, I would like to be in bed by 11:00-11:30. I am 6' 0″ 230 lbs. about 20% body fat and I am doing the strength accumulation part of CBL. I would like to lean down and also gain some strength/muscle.
Well even if you start your backload at 9pm you still have 2 hours to cram carbs down. I can get tons down in 2 hours. But if you have trouble getting enough you could start your backload with intra-workout carbs about 15 minutes into your training. Assuming you are actually lifting for 15minutes not just foam rolling or “warming up”
Based on Kiefer's book I need about 600 grams of carbs during this 2-2.5 hour period to maintain my weight. Does that sound about right? And how much should I decrease that by if I am looking to burn a significant amount of fat?
Here's my suggestion.7:00pm pre workout shake7:30 workout9:00 post workout shake and use 100g dextrose9:30 small cut of meat with a large sweet potato and large bowl of ice creamShould give you enough quality and quantity at the same time. 2 cups of sweet potato should get you around 90g carbs, the ice cream will come in around 100g carbs if you find a real nasty one, and then the 100g dextrose. Still 290 or 300g, a bit less than you want but honestly not a bad starting point. See how that # goes and adjust up or down every week or 2 to dial it in.RB
Based on Kiefer's book I need about 600 grams of carbs during this 2-2.5 hour period to maintain my weight. Does that sound about right? And how much should I decrease that by if I am looking to burn a significant amount of fat?
Hard to say. Youd need to try it. If you are at 20%ish at the mo you could probably do with a little less than that to lose more fat but still refuel the muscles and workouts.I shoot for about 500g but I am leaner and lighter than you. 1 cup (uncooked) white rice gives me about 200g of carb. 1/4 tub (500ml) of ice cream gives me about 130-150g. Plus 40-50g in dextrose and then about another 100-150 in something like candy (gummy bears or skittles usually) or some home baked slices.
Based on Kiefer's book I need about 600 grams of carbs during this 2-2.5 hour period to maintain my weight. Does that sound about right? And how much should I decrease that by if I am looking to burn a significant amount of fat?
Hard to say. Youd need to try it. If you are at 20%ish at the mo you could probably do with a little less than that to lose more fat but still refuel the muscles and workouts.I shoot for about 500g but I am leaner and lighter than you. 1 cup (uncooked) white rice gives me about 200g of carb. 1/4 tub (500ml) of ice cream gives me about 130-150g. Plus 40-50g in dextrose and then about another 100-150 in something like candy (gummy bears or skittles usually) or some home baked slices.
Should I worry about fat intake? I love pizza and ice cream, but they are loaded with fat. Does it matter?
Should I worry about fat intake? I love pizza and ice cream, but they are loaded with fat. Does it matter?
That probably depends on how much food youve had during the day. Ill do a Pizza once a week and have no trouble. But if you are concerned opt one out for the other and you should be fine. Also its advised that your fattier carb foods are left for last in the backload. Try to keep the first meals/shakes as low fat as you can. edit: this article of Kiefers should help explain more http://www.dangerouslyhardcore.com/1733/hi-tech-nutrient-conversion-lessons-for-carb-back-loading
Should I worry about fat intake? I love pizza and ice cream, but they are loaded with fat. Does it matter?
That probably depends on how much food youve had during the day. Ill do a Pizza once a week and have no trouble. But if you are concerned opt one out for the other and you should be fine. Also its advised that your fattier carb foods are left for last in the backload. Try to keep the first meals/shakes as low fat as you can. edit: this article of Kiefers should help explain more http://www.dangerouslyhardcore.com/1733/hi-tech-nutrient-conversion-lessons-for-carb-back-loading
Thank you very much! That was a really helpful article.
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