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Hi everyone need some help pleaseOk I have downloaded & read the book & listened to kiefer on various podcasts.I understand most things but can u guys just confirm this is correct & need some clarification also. I train 4 times a week strength 531 Bbb .My week looks like M: lower : deadlifts T: upper : shouldersW: rest / maybe sprintsT: lower : squats F: upper : chest S: maybe sprints & arms S: restNow, from what I believe I carb back loading on the following nights : Sunday, Monday , Wednesday & Thursday. After the workout I will have shake with a banana on all workout days. Now : where do my rest days & training macros fit in as my backload will be on a rest day technically .How do I adjust this ? Training : p 180 f 55 c 250Rest : p185 f 85 c 25I get the fasting in morning light lunch & big dinners. However I train in AM - 7:30 till 8:30am & have post shake after.
So where do the rest day & training day macros fit into this . Or isit simply just a maintenance on the training & carb backloading days ? This is what I'm confused about. Isit better to spread the carbs out during the evening say with dinner then also with sml meal b4 bed with protein?
Since you lift in the mornings your training day will be ULC. The evenings you need to Backload will be evenings where you Backload. You'll have to figure out which carbs and amount that works best for you since you can't take advantage of the tGLUT trans location from evening training
I get the carbs and amount are all different to each person. Do I still use my lower calories of maintenance for rest days with the carb back load or do I just start a different time frame ,Or from my last carb on back load evening with training in AM & rest day the following day . This would be the start of a rest day. Then the reverse for a rest day turning into a backload evening .Sorry if this sounds confusing.Is calorie / macro cycling possible on CBL?
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