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Back in June I asked Julia a question on EliteFTS regarding CBL and whether she thought that I could successfully incorporate cardio along with my strength training. Original question:Julia,Just have a question after reading your article on long term carb backloading. Due to the career field I'm looking to get into, I've been doing two training sessions 4 days a week. Cardio/HIIT training in the morning and 5/3/1 seesions in the evening. Would carb backloading still work in this instance where I'm splitting my training up? Just looking for some clarification before I buy Kiefer's book. Thanks Her response:Yes, your strength sessions are the most important in regards to backloading. You would backload post training. HIIT and conditioning work don't necessarily warrant a backload.So... HIIT in the morning, low carb during the day, strength train, then backload I've just bought the CBL book and am currently reading through it. I am doing 5/3/1 four days a week and do HIIT and some steady state 30 minute runs outside. I work night shift at my new job, either 11pm-730am or 1am-930am. I sleep/wake up whenever I please throughout the day, so I can train at Keifer's recommended 5pm. Does anyone feel that me working nights might negatively impact me doing CBL? And would doing my cardio in the morning before I go to sleep and training in the late afternoon still work in your opinion?Sorry for the long winded post, just trying to give you all as much info as possible. Thanks!
You are going to be slightly off, but you should still be able to do CBL. The circadian rythyms try to stay in tune with sunlight. Unless you are getting no sun exposure, you should be ok. What time do you wake up and go to bed?
Kiefer talks about this exact thing in one of the BioJacked Radio pod casts. the cast with the MMA fighter, i think they called him “hottie” (the spelling is way off because it is a foreign name but the pronunciation is correct). Kiefer said you would be fine but the most important thing is to block out all sunlight when you sleep! hope that helps
You are going to be slightly off, but you should still be able to do CBL. The circadian rythyms try to stay in tune with sunlight. Unless you are getting no sun exposure, you should be ok. What time do you wake up and go to bed?
My sleep varies, some days I'll sleep 8+ hours straight, some days it's a little more fragmented. It all depends on what time I finish and how tired I am when getting home. I'll go to bed any time between 10am-12pm depending on whether I do cardio after work, sleep til basically whenever I end up waking again. Go to the gym and train in the evening, lay back down for a couple hours until I go back to work basically.
Kiefer talks about this exact thing in one of the BioJacked Radio pod casts. the cast with the MMA fighter, i think they called him "hottie" (the spelling is way off because it is a foreign name but the pronunciation is correct). Kiefer said you would be fine but the most important thing is to block out all sunlight when you sleep! hope that helps
I'll definitely try and find that podcast. My bedroom windows are blacked out. Thanks
Kiefer talks about this exact thing in one of the BioJacked Radio pod casts. the cast with the MMA fighter, i think they called him "hottie" (the spelling is way off because it is a foreign name but the pronunciation is correct). Kiefer said you would be fine but the most important thing is to block out all sunlight when you sleep! hope that helps
I'll definitely try and find that podcast. My bedroom windows are blacked out. Thanks
The podcast is ¨More Q＆A with Haris Alukic¨.
Awesome, thanks. Just dl'd it
A couple more questions if anyone can take a stab at them:1) After my shortened prep phase I lost approx. 3.5lbs, according to the Delta-Weight chart I should be consuming 318 grams of carbs on my BL nights?2) If I would like to recomp somewhere around the 210lb mark, I would follow the 210lb target weight column? And consume somewhere in between the lo-hi protein numbers as it says to do on page 230?3) I'm currently running 5/3/1 four days a week. Mon, Tues, Thurs, Fri. So I would backload mon, tues, thurs, fri and maybe do a small backload sunday night since it will be my second day off in a row?Thanks
A couple more questions if anyone can take a stab at them:1) After my shortened prep phase I lost approx. 3.5lbs, according to the Delta-Weight chart I should be consuming 318 grams of carbs on my BL nights?2) If I would like to recomp somewhere around the 210lb mark, I would follow the 210lb target weight column? And consume somewhere in between the lo-hi protein numbers as it says to do on page 230?3) I'm currently running 5/3/1 four days a week. Mon, Tues, Thurs, Fri. So I would backload mon, tues, thurs, fri and maybe do a small backload sunday night since it will be my second day off in a row?Thanks
Yes to all three, but you may not need the off day backload. Try it first without it and if you have no trouble getting through the workout, then you don't need it. If you do have trouble, add it in. When I off day backload, I consume about 40% of the carbs I normally backload with and I do it in one meal an hour before bedtime. 40% might be a good starting point to find your magical number.
Yes to all three, but you may not need the off day backload. Try it first without it and if you have no trouble getting through the workout, then you don't need it. If you do have trouble, add it in. When I off day backload, I consume about 40% of the carbs I normally backload with and I do it in one meal an hour before bedtime. 40% might be a good starting point to find your magical number.
Why 40% if you dont mind me asking? Why not simply half of your normal backload?
Yes to all three, but you may not need the off day backload. Try it first without it and if you have no trouble getting through the workout, then you don't need it. If you do have trouble, add it in. When I off day backload, I consume about 40% of the carbs I normally backload with and I do it in one meal an hour before bedtime. 40% might be a good starting point to find your magical number.
Why 40% if you dont mind me asking? Why not simply half of your normal backload?
Trial and error. I normally backload around 450 g of carbs. I found that when I found 175 g of carbs is enough glycogen for training the next day. This is what works for me so I figured you can use it as a starting point and adjust from there.
perfect! thanks for the reply
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