- This topic has 6 voices and 14 replies.
-
Posts
-
Hey everyone, finally decided to post on here. I've been Carb backloading since october 2012 and have seen great success with it. I recently finished my entry in the bodybuilding.com summer shred competition. I used techniques from both carb backloading and carbnite in those 12 weeks. I weight train 6 days a week, hitting each muscle group twice and I threw in h.i.i.t. sessions 3 days a week for the final 4 weeks. Pretty pleased with the turn out, I'm 6'2, 189 and am now beginning a lean bulk with backloading to around 220lbs. Hoping to step on a stage in the late 2014 season.
Before
After
^thanks man. Here we go
Great stuff, man. Gonna keep a log here?
https://one.body.io/forums/topic/inchxinch-b2b-log-were-in-hell-gentlemen/
Thanks guys! As far as a log goes I write down my workouts in a notebook. I also recorded everything I ate and logged my macros from february all the way up until the after pictures were taken (june 1st).
Thanks guys! As far as a log goes I write down my workouts in a notebook. I also recorded everything I ate and logged my macros from february all the way up until the after pictures were taken (june 1st).
Could you give us a typical ulc day and typical backload day?
ULC DAY:Wake up around 10am"Breakfast": around 12pm (2 hours after waking, 12 hours after my last meal) -10 strips bacon, 3 eggs"Lunch": around 3pm -8oz of beef or chicken in a saladTrain at 4Post workout shake: Whey isolate/casein mix w/ 10g leucine"Dinner": ~12-16oz meat (ULC burger pizza is awesome!)Before Bed: Protein shake or cottage cheese (~12am)When I get hungry throughout the day I snack on some almond butter, protein shakes, or pork rinds.Backload days are basically the exact same except I take in about 60g intraworkout carbs (vpx carbonx or gaspari glycofuse) and also add 20g of dextrose to my post workout shake. Then I have one large carb meal with dinner. This comes in the form of white rice, mashed potatoes, gluten free cookies (glutinos) w/ lactose free milk, fruity pebbles, etc. I keep my carbs to just one meal and have anywhere from 100-300 grams depending on how i look, what i trained, etc. I also now completely avoid gluten and have found that that small change has made a huge difference in my physique.Average macros on ULC Day: 130g fat, 20g carbs, 350g proteinAverage macros on Backload day: 110g fat, 200g carbs, 300g protein From time to time I will also throw in a carbnite which is a complete free for all. Lots of donuts get eaten on those nights 😉
ULC DAY:Wake up around 10am"Breakfast": around 12pm (2 hours after waking, 12 hours after my last meal) -10 strips bacon, 3 eggs"Lunch": around 3pm -8oz of beef or chicken in a saladTrain at 4Post workout shake: Whey isolate/casein mix w/ 10g leucine"Dinner": ~12-16oz meat (ULC burger pizza is awesome!)Before Bed: Protein shake or cottage cheese (~12am)When I get hungry throughout the day I snack on some almond butter, protein shakes, or pork rinds.Backload days are basically the exact same except I take in about 60g intraworkout carbs (vpx carbonx or gaspari glycofuse) and also add 20g of dextrose to my post workout shake. Then I have one large carb meal with dinner. This comes in the form of white rice, mashed potatoes, gluten free cookies (glutinos) w/ lactose free milk, fruity pebbles, etc. I keep my carbs to just one meal and have anywhere from 100-300 grams depending on how i look, what i trained, etc. I also now completely avoid gluten and have found that that small change has made a huge difference in my physique.Average macros on ULC Day: 130g fat, 20g carbs, 350g proteinAverage macros on Backload day: 110g fat, 200g carbs, 300g protein From time to time I will also throw in a carbnite which is a complete free for all. Lots of donuts get eaten on those nights 😉
Those days look awesome. Although, why so much protein?
I really enjoy eating beef, chicken and eggs. Keeps you satisfied throughout the day and they obviously don't have carbs. So that comes out to a high amount of protein each day
roughly 2g protein per 1g fat. Depends on how much coconut oil i eat/cook eggs in and almond butter I have.
You must be logged in to reply to this topic.