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Yeah just make sure cals dont fall below maintanence on your off days and you should be good!
Why would you suggest that? I have been going defecit caloris on off day and surplus in my backloads.
Unless your surplus is huge on backloAds going too low on off days just brings your weekly surplus down and makes gains slower, and your body still needs ample calories to repair broken tissues the day after
Yeah agreed big tex and training for me is definitely in check but at a lean mass of 163 i definitely do not need 400-500 grams of carbs 5 days a week haha i recover just fine at 300-350
Im only weighing in at 145lbs at 5'7 and have been backloading around 340g carbs. Do you think that that is likely too high for my weight? It sounds like all i need is enough for repair and any surplus carbs will become fat, is that correct? I never feel full on this many carbs lol so it doesnt feel like enough but i guess i do feel a little soft the next day.What im really looking for is the amount people are backloading compared to their weights. How big or heavy is the average guy who would be backloading 340g carbs for cbl sa?Keeping fat at the least stable is VERY important to me but losing some would be ideal. Gaining fat would make me sad..PS - would also appreciate a response from Big Tex too, that dude knows his stuff
A guess would be that 340 g might be too much. Did you do the prep phase? The weight lost from the prep phase gives you a good idea how much you need.
“In the same boat, how much were you doing everynight? and have you found a sweet spot now? (waking up glycogen full but not fat lol)”I was doing 409g per night regardless of training or not. Started at 11.9% body fat, my goal was to Density Bulk. Went from 178 to 190lbs in about a month (weight loss included the ULC phase of 4.5lbs)HUGE jump in strength.Gained 5lbs of lean mass in a month! Been training for 20 years so that is kinda significant.But after a while I felt "FAT" and woke up fat. I opted to do 2 ULC days in a row and cut carbs to 309-355g. Small backloads on days like Abs and ULC on non-training days.Woke up today feeling pretty good!I'd suggest the ULC 10 Day Prep. Take that # and adjust as necessary. In my case, downward was the way to go and I am now starting the CBL Hardcore workout vs. SWP.It's much more intense (more reps, sets, less rest)
Almost everyone is gonna have to reduce the amount of carbs. Kiefer said he likes to start people out high and adjust from there.
"In the same boat, how much were you doing everynight? and have you found a sweet spot now? (waking up glycogen full but not fat lol)"I was doing 409g per night regardless of training or not. Started at 11.9% body fat, my goal was to Density Bulk. Went from 178 to 190lbs in about a month (weight loss included the ULC phase of 4.5lbs)HUGE jump in strength.Gained 5lbs of lean mass in a month! Been training for 20 years so that is kinda significant.But after a while I felt "FAT" and woke up fat. I opted to do 2 ULC days in a row and cut carbs to 309-355g. Small backloads on days like Abs and ULC on non-training days.Woke up today feeling pretty good!I'd suggest the ULC 10 Day Prep. Take that # and adjust as necessary. In my case, downward was the way to go and I am now starting the CBL Hardcore workout vs. SWP.It's much more intense (more reps, sets, less rest)
Yeah man I'm doing the same 250 on training days,2 ulc days a week and similar training, couple of heavy compound lifts the moving into drop sets, strip sets and supersets. How do you react to more fat in the backload? Positive or no change? As for the op id say 340 is a bit high unless your doing full body splits with a lot of volume then you may be able to get away with it. Everyone's different ibob seems to be lucky enough to eat and backload huge and still be ripped.
Ok i might lower it to between 270 – 300g for a whilw. Seems like such a small amount of food. Aethetics come at a price i guess
Ok i might lower it to between 270 - 300g for a whilw. Seems like such a small amount of food. Aethetics come at a price i guess
Depends on what sources you use I guess. But remember the carbs are always going to be the smallest part of your diet on CBL. The bulk of your food is going to be made up of the protein and fat meals. If you skimp on those I could see how youd think the carbs aint enough. 400-500g of carbs 4 times a week is plenty for me and I dont feel in the least bit deprived. At your weight 300ish should be ample.
Ok i might lower it to between 270 - 300g for a whilw. Seems like such a small amount of food. Aethetics come at a price i guess
You can consider ditching the carbs in your PWO shake.
I was under the impression that a small amount atleast 20g of dex PWO was pretty much essential?
No not really, Kiefer actually recommends women to not even have carbs in their post workout shake. I would put them in there, but if you really don't want to, eating more carbs in your backload is fine.
Just wanted to add that eating a surplus on ULC days just made me gain fat. Just the same as it did during my prep phase. must have something to do with fat being stored more readily. Will eat in a defecit ULC from now on.
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