Backloading for Performance and Composition Question

[czechmate247]

I am a bit of a dilemma and wanted to get some advice from more experience carb backloaders.  I recently started training MMA 5 days a week and have been doing the 5/3/1 triumvirate program four days a week to keep up my strength levels.  My current body stats are 195lb, ~13-15% body fat.  I love carb backloading thus far but am a little confused on how to structure a plan based on this new workload.  I want to be able to keep up my performance for MMA and lifting, but also want to be able to recomposition my body down to about 10% bodyfat  I plan on strength training on Sunday, Tuesday, Thursday, friday (squat, bench, deads, press) with a one hour MMA session Mon-Fri.  I was thinking about doing my main backloads on my strength training days (Sun, Tue, Thur, Fri) with about 200-300g carbs.  On the pure MMA days/off days (Mon, Wed, Sat), I was going to either not backload or just have a post workout shake with ~30g carbs (dextrose) and then eat low carb the rest of the time.  What do you guys think of this approach?  My main concern is that if I only backload 4 days a week, I may burn out though maybe I could just do bigger backloads on those days.  The other option I was thinking about was to backload the night prior to the strength training days so that I have good lifting performance or just keeping the backloads smaller (~100-150g) and having them everyday.  Any advice would be greatly appreciated.

[TCB]

Personally I'd begin with just doing PWO (after strength training) BL's.. provided you're lifting in the evenings.Run with that and see how you feel/perform.. if your rolling or whatever starts sucking, increase the size of the BL's a little. Still sucking, try doing a BL every night. It's going to be all based upon how you feel and perform. But I'd start with the basic template of just backloading PWO strength training and tweak from there.

[czechmate247]

Personally I'd begin with just doing PWO (after strength training) BL's.. provided you're lifting in the evenings.Run with that and see how you feel/perform.. if your rolling or whatever starts sucking, increase the size of the BL's a little. Still sucking, try doing a BL every night. It's going to be all based upon how you feel and perform. But I'd start with the basic template of just backloading PWO strength training and tweak from there.

Thanks...I was leaning that way.  How big of a backload would you say to start at?  I was thinking ~200g of sweet potatoes, grapes, white rice, and cereal as the main proponents.

[TCB]

You could start there, but I bet you'll find you need a little more.I'm 6'1, 185, lift 5x per week and backload 4x per week and I do about 200-250g each backload. So if you're even remotely close to me, adding in the MMA 5x per week will have you at higher glycogen needs than me.But, tweaking is the name of the game. Start at 200-250 and if you feel crappy after a couple days, you know you need to go up. Or, conversely, some people recommend starting high and then dropping if it's too much. Takes a bit more body awareness to do this though. It's easy to tell if you feel like shit, not always easy to tell if you're just a little fluffy/bloated.

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