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Hey all,So in a previous post, I said I was going to start doing Carb Nite but but quickly realized that I would rather be bulking now and cut down later. With that said, I am currently following Carb Backloading Density Bulking and wanted to know if anyone else has put on some serious mass with this program? It is tough to decided whether or not to stick with the DB protocol when you have people like Mark Bell, Stan Effording (probably spelt wrong) and other successful powerlifters say that they followed a classical protein/fat/carbs with every meal diet in order to put on mass. After reading the Carb Backloading book a few times, it is apparent that DB is a protocol to put on mass WHILE staying relatively lean where the other classical bodybuilding diet is for pure mass. I just want to see if others out there have been able to put on considerable mass with DB while using a solid hypertrophy program? I am currently following Jim Wendler's 5/3/1 Boring But Big protocol and am shooting for 225g/p 150g/f 300g/c per day on the density bulking protocol. I am currently ~200lb and looking to get up to ~225-230lb.
Yes. We have a couple members here who are doing CBL SA but backloading every evening after training. Its not set in stone, but DB and SA differ with when you eat not quantity.
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
What where your macros like while DB? Am I on the right track with ~230g/p ~150g/f ~300g/c every day if I want to go from ~200 to ~225-230? Or should I up the protein a little bit more?
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
What where your macros like while DB? Am I on the right track with ~230g/p ~150g/f ~300g/c every day if I want to go from ~200 to ~225-230? Or should I up the protein a little bit more?
I think I had about 200p/120f every day. Carbs were 350-450 g on training days and 180 g on off days.However I learned off day backloads are pretty pointless unless you have a very high training volume. I am talking 6 + workouts a week. Unless you are adding extra workouts to 5/3/1, you won't need off day backloads.I recommend that you don't set carb amounts. Just eat as many carbs as you can PWO without resorting to force feeding, carb supplements, ect. Just a lot of whole foods and some treats here and there. I would bet a guy your size would get between 400-500 g of carbs in the backloads.Just go ULC on rest days.
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
What where your macros like while DB? Am I on the right track with ~230g/p ~150g/f ~300g/c every day if I want to go from ~200 to ~225-230? Or should I up the protein a little bit more?
Just curious why backloading on off days would be pointless. I am just talking from a recovery standpoint, wouln't it be beneficial to continue to have carbs to better recover from the lifting days? I know I am still usually pretty sore on my off days and didn't think and ULC day would do a lot for recovery. Then again, I am assuming carbs have a major role in muscle recover, something that I am just assuming but don't really have a lot to prove it.
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
Is it just on my end or are the pictures in that post not there? 😮Also curious, ibob.. how tall are you?
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
The thing with Mark Bell is we know he's assisted and he is also carrying a ton of muscle. I would say for both these reasons that he probably would benefit from more carbs and more feedings. Gotta say I was surprised when he started coming out saying that Carb Backloading wasnt really working for him though. He seemed to love and do well on Carb Nite despite losing a lot of strength apparently.
OP Ive added about 5-6kg so far with CBL DB and gained very minimal fat. I think it definately helps as opposed to normal bulking protocols.
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
The thing with Mark Bell is we know he's assisted and he is also carrying a ton of muscle. I would say for both these reasons that he probably would benefit from more carbs and more feedings. Gotta say I was surprised when he started coming out saying that Carb Backloading wasnt really working for him though. He seemed to love and do well on Carb Nite despite losing a lot of strength apparently.
I agree with this.Honestly if you have supraphysiologic levels of anabolic hormones and muscle mass you will need more calories and seeing as how you don't need to worry as much about hormon production you would be better off having those calories coming from carbs in which case it would be hard to backload all your carbs for some people. Also, when listening to him talk about it, it seemed he either did 100-200g of carbs from PWO shake and white rice or crazy carb binge without anything in between.
OP Ive added about 5-6kg so far with CBL DB and gained very minimal fat. I think it definately helps as opposed to normal bulking protocols.
Did you backload every day or did you do something more of IBob style in a previous post where he only backloaded on workout days?
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
The thing with Mark Bell is we know he's assisted and he is also carrying a ton of muscle. I would say for both these reasons that he probably would benefit from more carbs and more feedings. Gotta say I was surprised when he started coming out saying that Carb Backloading wasnt really working for him though. He seemed to love and do well on Carb Nite despite losing a lot of strength apparently.
I agree with this.Honestly if you have supraphysiologic levels of anabolic hormones and muscle mass you will need more calories and seeing as how you don't need to worry as much about hormon production you would be better off having those calories coming from carbs in which case it would be hard to backload all your carbs for some people. Also, when listening to him talk about it, it seemed he either did 100-200g of carbs from PWO shake and white rice or crazy carb binge without anything in between.
Actually I think this has more to do with how powerlifters approach weight gain, body composition, and other things of that matter. When most powerlifters talk about weight gain they don't really mean "lean bulking" like what the fitness and bodybuilding world means. They mean well, well, weight gain. Muscle, fat. and water.While this is starting to chagne because everyone is starting to notice how much better lean powerlifters like Stan Efferding, Dan Green, and Eric Lillebridge, are, the "bigger at all costs" mentality is still the dominant view in powerlifting. Go to a powerlifting meet, half the guys there don't even look like they train.
Here's my results from DB of last year: http://athlete.io/forum/index.php?topic=7577.msg116056#msg116056I am going to have to disagree with Mark Bell. I think a diet like Density Bulking is superior to a carbs with every meal diet. Not only for helping keep fat off, but also for performance and muscular gains.
Is it just on my end or are the pictures in that post not there? 😮Also curious, ibob.. how tall are you?
I am 5'6", so I am pretty short.
I did density bulking for around 8 weeks last winter, and I can tell you I have never been so strong in all my life. I was smashing personal records and building muscle like nobodies business. I gained around 7 pounds with very little of that being fat. Might not sound like much, but putting on several pounds of muscle after many years of training (without juice) isn't the easiest thing in the world.
ibob, would you mind posting your pics again? Can't seem to open them from the original post. All I can see now is your avatar, which reflects your back/traps, and it looks insane. Would love to see the progress pics. Well done dude.
OP Ive added about 5-6kg so far with CBL DB and gained very minimal fat. I think it definately helps as opposed to normal bulking protocols.
Did you backload every day or did you do something more of IBob style in a previous post where he only backloaded on workout days?
Most of the weight went on quickly by just decreasing fasting time (seriously important imo) and increasing my backloads on training days. I then added a small amount of carbs on off days but didnt actually add any weight from it. In fact I lost a bit of fat initially and maintained my weight. I think Im going to have to eat more often (no fasting) and increase off day calories/carbs in order to gain more.
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