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Wanted some clarification/thoughts on the timing of carbs post training in specific situationAppreciate it makes little difference however I prefer to know the answer to build my understanding and answer questions for othersI've read/searched the book a couple of times but am still not 100% sureI train 3x per week. Monday/Thursday @ 18:00 after work On Saturday I train 12:00 (midday) - my question relates to this sessionI train fasted with the exception of the AM shake + coffee and coconut milk upon waking (The reason for this is that I'm a powerlifter and want to maintain the muscle mass whilst searching for my optimum weight class)PWO I'll knock back the shake then spike the insulin as normalWhat I can't determine however is if I should be ULC for the remainder of the day?I believe the protocol suggests not having a CN that evening due to the fact that I'm not training the next dayThat said I thought the insulin spiking window lasted from 6-8 hours, so theoretically if I finished training at 14:00 there is ample time to replenish the carbs further with a CN (although the Monday/Thursday CN is probably sufficient) thoughts?
So what protocol are you doing? CNS or CBL
using the CBL protocol - need to maintain strength for meets
If youre having 3 backloads a week the should be 2-4 hrs, not 6-8 hr carb nites
Agreed for the feeding PWO on Tuesdays & Thursday (training finishes 20:00, which for me just leaves sufficient time for 1 carb loading sessions after my shake, between hours 20:00 and 23:00)Where I'm not sure however is around the protool following the Saturday training session - I'm either not reading the correct section of the book or just misunderstanding.From what I'm reading, based on the fact I'm not training the following day, I believe it suggest not loading after that session as it wouldn't be optimal.
Yeah 3x BL keep it at least 2-4 hours. It wouldn't hurt to push it to 4 hours as long as it is NOT a CN type amount. No need for that to be honest.
Its somethig youre gonna have to play with, since you have 2 off days between training sessions you might find yourself struggling thru workouts. You could try either having bigger backloads, pushing it to 4 hrs like tex said, after your workouts, or try loading with shorter ones the night before training, youll have to see what works better for ya
thanks, will have a play and see what happens although I must admit I'm a little concerned at the rate of fat loss this protocol benefits from and might end up needing to add in an extra CN just to maintain weight and slow things down. I've never consumed so much fat and it's having great anti inflammatory benefits on my joints.
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