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In the book it's not very clear about “Middle Training” I train anywhere from 11-1pm, but I always do it fasted and with plenty of caffeine. I'm confused as to why he say's don't include a small amount of carbs in my post work out shake. Seeing as insulin resistance increases as the day goes on, wouldn't it be okay seeing as the training session would prime my muscles to take it in without shuttling anything into fat? I don't understand why you would include carbs after a morning work out but not middle work out. Doesn't make sense.Another thing I'm not grasping is when to CBL with my training schedule. It looks like this:ChestDay off (sprints)BackLimbs(arms & Legs)offRepeat (back to chest again and continue)My work out is a five day cycle and there is four days between each workout giving plenty of time for rest.Going by the book, I'm not sure when to load except on the night between my Back and Limb workout, that one's a no brainerWhat do you guys suggest? Loading the night before my Chest and Back session or just loading the night of? If loading the night of, I'm sure the load will last until my next training session.Any input would be great. Thanks.
If you lift starting around 11am I'd back load the night prior and stick to a PWO Shake without carbs. If you're really hungry before you workout and you wake up a couple hours before you lift, I would have a small breakfast or stick to about 1-2 AM Shakes with whey and MCT oil
If you are doing it fasted then you aren't middle training, you are doing the fasted training. Because you are training fasted you want to backload the night before each training session.
Thanks guys.I am not hungry when I lift. I've been relatively low carb for the past month and I actually prefer lifting this way now as opposed to being fed first. I had a light breakfast the other day for the first time and I felt sluggish and hour or so later when I was on my way to the gym. I'm actually stronger and more focused when i'm training fasted.So then If I CBL on the night before a training session, there will be some days when i come back from the gym and DON'T eat carbs that night because I am not lifting the day after. Will I be lethargic and down because of glycogen depletion the following day?(from the days lifting session)
This is what confused me.Page 158:"The second effect of training fasted in the morning results fromincreased activation of muscular growth factors. By including asmall amount of carbs after early-morning-fasted training, wedouble the anabolic response of a regular, pre-fed training session2.Immediately after the morning training, therefore, things remainexactly as if training at the ideal time including the carbs: the posttraining-formula is identical to normal. Some people prefer solidfood in the early morning and my best suggestion for somethingthat goes with the morning shake and seems breakfast-like is a veryripe, large banana with those characteristic brown polka dots."He says to include carbs in my PWO shake.Can anyone explain this? Insulin sensitivity is at it's highest in the morning.....why in gods green earth would I include carbs?
This is what confused me.Page 158:"The second effect of training fasted in the morning results fromincreased activation of muscular growth factors. By including asmall amount of carbs after early-morning-fasted training, wedouble the anabolic response of a regular, pre-fed training session2.Immediately after the morning training, therefore, things remainexactly as if training at the ideal time including the carbs: the posttraining-formula is identical to normal. Some people prefer solidfood in the early morning and my best suggestion for somethingthat goes with the morning shake and seems breakfast-like is a veryripe, large banana with those characteristic brown polka dots."He says to include carbs in my PWO shake.Can anyone explain this? Insulin sensitivity is at it's highest in the morning.....why in gods green earth would I include carbs?
It's taking advantage of the increased growth signals from fasted training. The carbs aren't required though, if you just stick to protein and leucine you are fine, actually that is what's recommended if you are trying to lose fat.
I see.Thanks ibobland08. Much appreciation. I am trying to lose a small amount of belly fat. With this in mind, I guess I still should watch my carb intake even when BLing, correct? My plan is to lose the last remaining fat and then start density bulking
I see.Thanks ibobland08. Much appreciation. I am trying to lose a small amount of belly fat. With this in mind, I guess I still should watch my carb intake even when BLing, correct? My plan is to lose the last remaining fat and then start density bulking
Correct
Does it make sense to BL the night before I do HIIT (Sprints x 6)?Or should I just stay ULC and then BL the night before I lift again?
Does it make sense to BL the night before I do HIIT (Sprints x 6)?Or should I just stay ULC and then BL the night before I lift again?
If you are doing sprints for performance reasons then backloading the night before would be a good idea, but if you are doing HIIT to deplete glycogen, it doesn't make much sense to eat just to deplete yourself.Backload the night before you lift.
Well….I never thought of the sprints that way. I'm doing them just to increase working capacity of my heart and lungs and for general health reasons. Not so much for performance…..I'm not racing or trying to beat my time. I only do them once every five days.I also do them for the increased metabolism and fat loss results. I guess doing them NOT CBLed makes more sense.
Well....I never thought of the sprints that way. I'm doing them just to increase working capacity of my heart and lungs and for general health reasons. Not so much for performance.....I'm not racing or trying to beat my time. I only do them once every five days.I also do them for the increased metabolism and fat loss results. I guess doing them NOT CBLed makes more sense.
Ok well in that case a small backload IF necessary. But if you can get away with not backloading, I wouldn't.
When you say get away with not backloading, you mean in how I feel when I'm sprinting? Such as if I'm completely gassed and I'm slower then usual?Wouldn't sprinting without loading burn more fat?
When you say get away with not backloading, you mean in how I feel when I'm sprinting? Such as if I'm completely gassed and I'm slower then usual?Wouldn't sprinting without loading burn more fat?
Yes I mean if you feel terrible, it means you don't have enough carbs. I suppose you would burn fat if you sprinted depleted, but you're performance would plummet because sprinting is very glycolytic and you might not get the conditioning effects you desire.
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