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I've been doing Carb Backloading for a while now and I've done it with counting calories and without. I got the best results when I actually counted my calories (you don't have to count the calories forever, just until you get an idea on how much you are eating). I came up with 2 versions of the CBL Calculator. Version #1 is where you Carb Backload on your Training Day. Version #2 is where you Carb Backload the Night Before.All you have to do is click on the link below and go to "File" and "Make a Copy of" or Save File as". Then enter the current body weight and your ideal bodyweight. I set the protein as 1gr per bodyweight. The Fats will automatically be calculated and the formula works properly. I set the carb numbers a little on the conservative side and you can manually enter the amount of carbs (Fats will automatically be calculated), or you can change the number on the formula. https://docs.google.com/spreadsheet/ccc?key=0Al0umlkJXDtsdENsZGJ3YWJUNmlzTVVfN0tucTJUbWc&usp=sharingPlease let me know what you guys think and if I should make any corrections.
The protein and fat recommendations are pretty decent, but I do not like the your carb recommendations. You can't really estimate someone's carb needs, it's too individual. Also most of the time you have carbs on your off days during Density Bulk.
The protein and fat recommendations are pretty decent, but I do not like the your carb recommendations. You can't really estimate someone's carb needs, it's too individual. Also most of the time you have carbs on your off days during Density Bulk.
Thanks for the reply. For the protein, I just went with the general 1gr of protein per body weight. For the fats, I used a formula that I found. I actually calculated everything and it all works to the tee, meaning that if you eat all of the recommended macros, it will be the exact calorie amount. For the carb recommendations on SA, I just used 1.25 x body weight and it seems to work out very well. I've done DB 2 different ways so far. The first is just by having more Backload days, and the other by just eating more on the backload days and still have the ULC days, but with more calories like I have it. They both work well. I know that CBL is specific to each individual, and this is just a guideline. Most people don't have a clue as how much to start out with.
The protein and fat recommendations are pretty decent, but I do not like the your carb recommendations. You can't really estimate someone's carb needs, it's too individual. Also most of the time you have carbs on your off days during Density Bulk.
Thanks for the reply. For the protein, I just went with the general 1gr of protein per body weight. For the fats, I used a formula that I found. I actually calculated everything and it all works to the tee, meaning that if you eat all of the recommended macros, it will be the exact calorie amount. For the carb recommendations on SA, I just used 1.25 x body weight and it seems to work out very well. I've done DB 2 different ways so far. The first is just by having more Backload days, and the other by just eating more on the backload days and still have the ULC days, but with more calories like I have it. They both work well. I know that CBL is specific to each individual, and this is just a guideline. Most people don't have a clue as how much to start out with.
I bet they do work well for you, but I am roughly the same weight as you my carb needs are much higher. I like the fat and protein recommendations, but I wouldn't recommend carb intake to anyone without knowing their training and body fat percentage.
The protein and fat recommendations are pretty decent, but I do not like the your carb recommendations. You can't really estimate someone's carb needs, it's too individual. Also most of the time you have carbs on your off days during Density Bulk.
Thanks for the reply. For the protein, I just went with the general 1gr of protein per body weight. For the fats, I used a formula that I found. I actually calculated everything and it all works to the tee, meaning that if you eat all of the recommended macros, it will be the exact calorie amount. For the carb recommendations on SA, I just used 1.25 x body weight and it seems to work out very well. I've done DB 2 different ways so far. The first is just by having more Backload days, and the other by just eating more on the backload days and still have the ULC days, but with more calories like I have it. They both work well. I know that CBL is specific to each individual, and this is just a guideline. Most people don't have a clue as how much to start out with.
I bet they do work well for you, but I am roughly the same weight as you my carb needs are much higher. I like the fat and protein recommendations, but I would recommend carb intake to anyone without knowing their training and body fat percentage.
Yeah, that makes sense. The good thing is that it is very easy to change in the formula, so of someone wanted more carbs, they would just adjust the formula and it automatically changes the fats.
I simplified things and removed the DB and Fat Loss Sections. I think it is less confusing now.
I think it's a good starting point for sure, it could help give people ideas as to starting out and just be willing to adjust as needed.
I think it's a good starting point for sure, it could help give people ideas as to starting out and just be willing to adjust as needed.
+1
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
The fat is for pre-workout (a starting point that will likely need to be increased). Your overall fat needs depends on yourself. Depending on your carb needs and appetite you will be between .5 - 1 g/lb of fat per day. A rather large range, but that is just how individual it is. Find somewhere to start and adjust from there.
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
You can basically ignore the tables in the book. The generalized starting recommendation for CBL is 1:1 protein:fat, in grams, per pound of bodyweight. Begin there, give it a couple weeks, assess, and tweak if necessary. That being said, I don't really think many, if any, people require over 200g protein, so you'd probably be safe capping it there.
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
You can basically ignore the tables in the book. The generalized starting recommendation for CBL is 1:1 protein:fat, in grams, per pound of bodyweight. Begin there, give it a couple weeks, assess, and tweak if necessary. That being said, I don't really think many, if any, people require over 200g protein, so you'd probably be safe capping it there.
No the chart in the book works excellently. You do not ignore it. It is difficult to understand, but it is by no means incorrect.
so how is it that the chart says 46 g of fat and you guys keep saying 1:1 ratios. btw i am 28% BF so i am trying to lean while geting lean mass that is what he said SA would be best for. thanks guys.
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
You can basically ignore the tables in the book. The generalized starting recommendation for CBL is 1:1 protein:fat, in grams, per pound of bodyweight. Begin there, give it a couple weeks, assess, and tweak if necessary. That being said, I don't really think many, if any, people require over 200g protein, so you'd probably be safe capping it there.
No the chart in the book works excellently. You do not ignore it. It is difficult to understand, but it is by no means incorrect.
Difficult to understand, for sure.So say, for example, you have someone that is 150lbs and wants to recomp. According to the instructions and the chart, he should take in appx 90g protein and 27.8g fat PRE-backload. Then during backload, including PWO shake, another 57g protein. This jives with me, cuz it follows what Kiefer said on the podcast over and over about a 1g:1g ratio per lb bodyweight baseline, and that adds up to ~147g protein. But, that leaves a HUGE fat deficit. How would you include that much fat in your backload without causing insulin blunting, and free fatty acid problems? Or would you tell that person to up their fat PRE-backload and have a little bit toward the end of their backload time frame?Not trying to be argumentative, just trying to learn from someone more knowledgeable than me 🙂And disclaimer: I am not 150 lbs and trying to recomp, just picked 150 as a round number to reference the chart.
so how is it that the chart says 46 g of fat and you guys keep saying 1:1 ratios. btw i am 28% BF so i am trying to lean while geting lean mass that is what he said SA would be best for. thanks guys.
The chart you are refferring to is entitled Pre-Carb Mealtimes Macro Calculator. This calculator gives you the amounts you should eat before you start backloading. In other words, the how much to eat when you are ULC before the backload starts.Let's say you are training at 5 PM and backloading PWO. Before 5 PM you need to consume at least 46 g of fat and somewhere between 106 and 190 g of protein. Post Workout (shake included) you should have between 68 and 121 g of protein. That is what the chart is saying.As far as the overall macros, Kiefer suggests 1 g/lb of fat and protein for a recomp. Meaning becoming leaner at the same bodyweight. That is not you. You will want to be more like .5 g/lb of fat and 1 g/lb of protein. These are just suggestions, you need to fin what works for you.SO let's say you want to give .5 g/lb of fat a shot. If you consume the bare minimum of 46 g of fat pre workout, you need to have 80 g of fat in your backload to meet .5 g/lb. I personally love backloading this way, but others like to put more fat when they are ULC and have lower fat backloads. It's up to you.
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