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Right now im in fatloss mode but soon will be moving into backloading and buying the book. I sit right now at 5'5 158lbs 12-13% bf. Once i get to roughly 8%bf i will be switching to either a strength accumalation phase or density bulk. Since i am a lighter male would i be right in thinking most of my backloads should consist of : pasta,bread,rice and potatoes w/ a little junk but definately not boxes of cookies,pop tarts or turnovers that heavier males can get away with? Also, are their guidelines/charts of amount of carbs to hit for specific goals in the book? Thank you.
1) pasta (probably no), bread (eh), rice and potatoes (yes), junk food (yes, he does say that individuals who are smaller can't use the junk food as efficiently? as larger individuals like himself)2) yes
Thanks for the reply IOWA.PD. Just curious why no bread or pasta but rice and potatoes are fair game? As for the sweets, i find it very easy to overdo them and hurt progress ( either lean muscle gain or fatloss ) especially being lighter and carrying less muscle than a male thats 200lbs +. Thats why i alluded to maybe including a bit of them after main meal. Havent read that larger males use them more efficiently though, i just figured they could get away with more dense calorie foods because they are larger and on the average carry more muscle.
I think (not 100%) that the insulin response from rice(not brown)/potatoes is larger (higher GI).If sweets don't work for you, it's not necessary. If you're looking for a way to get in the carbs, but not overdo candy/sweets, add dextrose/rilose/maltodextrin to your PWO shake.
The reason to try to avoid pastas and bread is they have gluten which can cause some nasty bloating in tons of people.Even if you aren't sensitive to gluten at all it is still most optimal to kill it with potatos, rice, pastries (Strangely many of these are gluten depleted). If you really wanna have some sweet stuff I recommend looking into flours like tapioca starch, potato starch, and white rice flour and using dextrose as a sweetener.It makes it to where you can easily have some awesome junk type food that is totally optimal for what CBL.
Cant say i have noticed any heavy bloating from pasta or bread as long as i didnt stuff myself w/ them. Thanks for the heads up on the differant kinds of flour. Will have to check them out. I love sweets, but knowing this and what is reccomended for the backloading to work. I definately cant make them the main part of my evening meal. I will simply just overeat by way too much. I usually do better w/ eating a meal featuring white rice or some other starch along w/ some protein and abit of junk for dessert. I welcome any other tips that lighterweight males use to make backloading work. thanks.
Cant say i have noticed any heavy bloating from pasta or bread as long as i didnt stuff myself w/ them. Thanks for the heads up on the differant kinds of flour. Will have to check them out. I love sweets, but knowing this and what is reccomended for the backloading to work. I definately cant make them the main part of my evening meal. I will simply just overeat by way too much. I usually do better w/ eating a meal featuring white rice or some other starch along w/ some protein and abit of junk for dessert. I welcome any other tips that lighterweight males use to make backloading work. thanks.
Pasta is not that high in glycemic index, another reason why the others work better.
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