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Hello i am having issues with this carb back loading. i was o n top of it then i got real busy. i still follow it but am not seeing any results. right now my work out program is strong lifts 5×5 and i am doing low carb till i get to week 4. which i am at. (ps i noticed that any suger substitutes seem to feel like carbs. Is anyone else getting this?) i am debating wether to backload 5 days of the week or 3 because i plan on doingMonday 5pm workouttuesday offwensday 5pm workoutthursday offfriday 5pm workoutsaturday off sunday offThis is what the 5 x 5 program recomends and he says to eat heavy. So i am debating carb back loading monday to friday of of course at 6pm. I weigh about 150 pounds. I figure i need about fat 75g-100gprotien 130g-190gcarbs 300g-400gi would also like to know how you guys distribute you protien . so like what precentage pre and post workout also how much you distribute your fat intake. plus what should my break down look like on off days. any advice would be super help full i am getting frustrated .
What is your primary goal? Leaning out, or gaining muscle/strength? That will determine what you should be doing.If you're wanting to lean out you'd probably be better off on CBL-SA, and backloading MWF, with MAYBE a small one Sunday night if you feel like you need it.If you're wanting to pack on as much size/strength as possible, CBL-DB might be the way to go and backload everyday like you said.Also, if you're not trying to lean out, I'd up your fats closer to bodyweight.
thank yea i am for sure trying weight gain. i just do not know if when the weights areextremly heavy if the off days would be beneficial or if i would not be restoring my glycogen depositis enolugh. plus does that carb amount look like. when i originally did the pre phase it said i should intake 900 grams. way to much i thought soo mabey i should up it. i do not know. i guess i can always crew around with it
The number of carbs the book tells you in the charts is the estimated TOTAL amount of carbs you can store as glycogen, so you won't be needing to eat that each backload because you aren't taking yourself to complete glycogen depletion with each workout.Since you say you're trying to gain weight, CBL-DB (Density Bulking) is the way to go for you. Flip through the book again and read the bits about DB.
thank yea i am for sure trying weight gain. i just do not know if when the weights areextremly heavy if the off days would be beneficial or if i would not be restoring my glycogen depositis enolugh. plus does that carb amount look like. when i originally did the pre phase it said i should intake 900 grams. way to much i thought soo mabey i should up it. i do not know. i guess i can always crew around with it
I do not know much about CBL yet but if your goal is sacroplasmic hypertrophy 5x5 is not the ideal way to train! It is more for strength gains - while avoiding sacroplasmic hypertrophy! So maybe it would be better to try a different protocol?
The number of carbs the book tells you in the charts is the estimated TOTAL amount of carbs you can store as glycogen, so you won't be needing to eat that each backload because you aren't taking yourself to complete glycogen depletion with each workout.Since you say you're trying to gain weight, CBL-DB (Density Bulking) is the way to go for you. Flip through the book again and read the bits about DB.
Where can i find this chart that tells me how much carbs I can store as glycogen? Cannot find it in the book - I would like to know how much carbs that would be for a target body weight of 63kg/138 lbs?? thank you
The number of carbs the book tells you in the charts is the estimated TOTAL amount of carbs you can store as glycogen, so you won't be needing to eat that each backload because you aren't taking yourself to complete glycogen depletion with each workout.Since you say you're trying to gain weight, CBL-DB (Density Bulking) is the way to go for you. Flip through the book again and read the bits about DB.
Where can i find this chart that tells me how much carbs I can store as glycogen? Cannot find it in the book - I would like to know how much carbs that would be for a target body weight of 63kg/138 lbs?? thank you
Pg 228 of the book.Keep in mind, he even says in the book, that the chart is not necessarily accurate. It's just a rough idea. It's HIGHLY variable, especially depending on muscle mass. More muscle mass = more glycogen.Chart says 138 pounds has capacity for about 483g carbs.
thank yea i am for sure trying weight gain. i just do not know if when the weights areextremly heavy if the off days would be beneficial or if i would not be restoring my glycogen depositis enolugh. plus does that carb amount look like. when i originally did the pre phase it said i should intake 900 grams. way to much i thought soo mabey i should up it. i do not know. i guess i can always crew around with it
I do not know much about CBL yet but if your goal is sacroplasmic hypertrophy 5x5 is not the ideal way to train! It is more for strength gains - while avoiding sacroplasmic hypertrophy! So maybe it would be better to try a different protocol?
While that is true, Stronglifts will lead to myofibrillar hypertrophy, which is much more useful.If you really want to put on weight, add in carbs on off nights. Stronglifts is going to be hard to do at some point without lots of food in general, be it carbs or protein/fats. If you're not doing any conditioning or cardio, then you can get away with 3 days a week of carbs, but you still need to keep calories up on ULC days.
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