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I've been floating in the middle of Strength Accumulation and Density Bulking for a while now, and recently I had the revelation to just go full on and Density Bulk.I'll preface this by saying A) I intend on training 4 days a week (Mon/Wed/Fri/Sat) with the weights in an upper/lower body split and B) I have a metric shit ton of Whey Hydrolysate on my hands (you'll see what I mean in my write up).Here's what I plan on following:Workout Days: 100 g fat/300-400 g carbs/170 g protein07:30 - 2 Cups of Coffee + 1 Tbsp MCT Oil10:30 - Meal 1: 36 g fat, 31 g protein, trace carbs from veggies + 2 g fish oil and 5 g creatine13:30 - Meal 2: Same as Meal 116:30 - 2 Cups of Coffee + 1 Tbsp MCT Oil (Preworkout)17:00 - Start Sipping Intra Workout (27 g Whey Hydrolysate, 5 g Leucine)19:00 - Postworkout Shake (27 g Whey Hydrolysate, 28 g Dextrose, 5 g Leucine, 5 g Creatine)20:15 - Same Shake + Backload Meal (~200 g High GI Carbs)21:30 - Same Shake + Small Backload Meal (~100 g High GI Carbs)00:30 - SleepOff Days - 160 g fat/minimal carbs/160 g protein07:30 - 2 Cups of Coffee + 1 Tbsp MCT Oil10:30 - Meal 1: 33 g fat, 40 g prot, trace carbs from veggies + 1 g fish oil and 5 g creatine13:30 - Same as Meal 116:30 - 2 Cups of Coffee + 1 Tbsp MCT Oil19:30 - Same as Meal 122:30 - Same as Meal 100:30 - SleepI know the preference for intra-workout protein in the book is Casein Hydrolysate, but it also says almost any hydrolysate will do. And like I said, I have SO MUCH HYDRO WHEY lol.Only a few questions:- During my backload, should I be taking my shakes before the meal, or does the timing matter at all?- On either set of days, does my fat:protein ratio look good? On workout days it's about .6:1 and off it's 1:1.Any comments or suggestions are welcome!- Joe
Hi Joe ,there is one thing I don't understand .You are eating carbs on your lifting days but you are training every other day .If you lift on Monday and backload it is not good because you rest the next day .You should be backloading the night before the training no matter if that night is a training or resting day.Kiefer saud in one of his short films that the carbs are not to recover but to prepare for the next day training.
Hi Joe ,there is one thing I don't understand .You are eating carbs on your lifting days but you are training every other day .If you lift on Monday and backload it is not good because you rest the next day .You should be backloading the night before the training no matter if that night is a training or resting day.Kiefer saud in one of his short films that the carbs are not to recover but to prepare for the next day training.
it's still a grey area.. i'd continue to eat carbs on workout days. If you have two rest days in a row on the second rest day it would be a good idea to take in some carbs that evening though.
Whichever suits you best .Try looking for the movie I mentioned, it's on youtube and it makes perfect sense.Of course that the best way is to lift each day and backload each night but most of us can't do that .I use to train MO,WED,SAT and backloaded every SUN,TU,FR and it worked pretty well when it comes to fat loss but not so whel when it comes to bulking a bit.I will try lifting every FR,SAT,SUN,MON , let's see how it works but as you mentioned I am somewhere in betwen SA and DB and a bit confused also about it.
Whichever suits you best .Try looking for the movie I mentioned, it's on youtube and it makes perfect sense.Of course that the best way is to lift each day and backload each night but most of us can't do that .I use to train MO,WED,SAT and backloaded every SUN,TU,FR and it worked pretty well when it comes to fat loss but not so whel when it comes to bulking a bit.I will try lifting every FR,SAT,SUN,MON , let's see how it works but as you mentioned I am somewhere in betwen SA and DB and a bit confused also about it.
i have watched the video and have discussed it on here couple times.. if you are doing a day on day off training split you will get the most benefit from having carbs on workout days. The carbs will indeed help the next trainnig day even if you have an off day inbetween.. the problem comes when you have two off days or do a lot of physical work or activity between the training sessions then you may need some carbs on off days.
I know it was discussed manny times but I've heard manny different opinions and wanted to see yours….tomorrow I'm going to train early in the morning and the same will happen the day after tomorrow, the question is , should I eat carbs after the workout at about 10-10 30 AM?Also, I will be training Monday evening but will rest untill Friday…should I backload Monday after training?
I know it was discussed manny times but I've heard manny different opinions and wanted to see yours....tomorrow I'm going to train early in the morning and the same will happen the day after tomorrow, the question is , should I eat carbs after the workout at about 10-10 30 AM?Also, I will be training Monday evening but will rest untill Friday...should I backload Monday after training?
it's something you will have to play with to see what works best for you.. i workout in the evening so its not much of an issue to just have carbs after my workout. I'd honestly just have protein after an AM workout and still shift carbs to the evening.. your best bet is for a couple weeks try one way and for a couple weeks try backloading the night before instead and see how you feel on each
I think I will do like you said, have a PWO shake without carbs but backload later in the evening and als obackload on Monday even if I'm not training until Friday.
Ho much do you guys backload on carbs?I mean according to the delta chart I should have arround 450 g because I lost 2.5 kg but I heard different opinions regarding the delta chart, soma say tha t450g are for a backload day, some say it is for the whole week so it's a bit confusing.
Ho much do you guys backload on carbs?I mean according to the delta chart I should have arround 450 g because I lost 2.5 kg but I heard different opinions regarding the delta chart, soma say tha t450g are for a backload day, some say it is for the whole week so it's a bit confusing.
for some it may be the whole week and for some it is a daily thing it depends on youwhat are your stats?
Hi Joe ,there is one thing I don't understand .You are eating carbs on your lifting days but you are training every other day .If you lift on Monday and backload it is not good because you rest the next day .You should be backloading the night before the training no matter if that night is a training or resting day.Kiefer saud in one of his short films that the carbs are not to recover but to prepare for the next day training.
I had a similar question that I was trying to figure out todayThe book says backload on the same training day when you are exercising in the evening. Everyone is pretty much on the same page for this bit. Confusion starts if you are a morning trainer, when training in the morning the recommendation is to backload the night before. The logic being that it provides a more effective insulin spike on the day of training and because the hormonal signals aren't optimal for having a feeding frenzy PWO (hence you do it the night prior)If your diet is good and you are feeding yourself sufficient MCT fats/have reserves then you don't need to worry about the carbs as they will be stored as glycogen within the muscles until such time as your training calls for that specific energy source
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