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Greetings. First post here. I've been doing cyclic ketogenic dieting for quite some time. Probably 3 years or so. Something similar to Carb Nite – 6 days keto and carbs on the 7th day. Recently, I started doing carbs on Friday and Saturday nights, with Sunday – Thursday being the keto run.However, I want to try CBL in an attempt to put on about 5 pounds. I've been stuck between 165 and 170 for a long time (at 5 foot 7). I'm pretty lean, probably 9-10% bf.I understand CBL and how to implement it, however my situation as follows.1) I usually train from 6-7 PM due to work and school schedule, but am in bed by 10:00 - 10:30 PM since I wake around 7 AM most days. This doesn't give me a lot of time to get in much more than 400 g of carbs. 2) I train six days per week, focusing on powerlifting with some bodybuilding stuff thrown in. I'd like to increase the volume on light days to help with growth, so I figure CBL will help there. Not sure if I should back-load 6 days per week.3) This is probably the biggest problem. I get bloated when I eat large quantities of pretty much any carbs (white rice, potatoes) except really refined carbs like Fruity Pebbles. If I'm going to back-load every day, I don't know if I could afford eating 2 boxes of cereal six days per week. A large bag of potatoes is much cheaper. This could be another reason to back-load less - I could eat cereal, a couple of bananas, and a potato 3 or 4 days per week.Thanks for any advice.
I would just backload on my heaviest training days if I were you, and use those lighter days to deplete some glycogen, therefore giving you a better bang for your buck in the fatloss department. Also, I hate being bloated more than anything, so I'd never backload 6 times a week, but that depends on your goals. Wanna put on a lot of size? Probably a good idea. Want to remain lean while slowly increasing muscle mass and losing fat, therefore recomping? I wouldn't have carbs more than 3-4 times a week, it's easier to manage that way.
Makes sense. I was thinking 3-4 days would be the way to go. I'll start with 3 days at 400 g per day. Four hundred works out well, since that's a shake, a couple of bananas, one of the 11 oz boxes of Fruity or Cocoa Pebbles, and a potato.
Intra workout carbs are always an option so consider that. I would not backload with potato chips. I can't seeing that ending very well.How about chocolate milk? That is a pretty dense carb source. As far as cereal, by the generic brand. Get a carb supplement too if you have to.
i wish i had the problem of getting bloated or full after eating carbs..i'm the mother fuckin cookie monstaheavy lifts eat less clean carbs! keep the whiite rice and potatoes for your lighter backloads.
Not potato chips – a potato or sweet potato. As far as carb supplements, I put waxy maize in my PWO shake on a back-load night.What does one do for lighter backloads? Say you did 200 g of carbs, that's only 800 calories.
Not potato chips - a potato or sweet potato. As far as carb supplements, I put waxy maize in my PWO shake on a back-load night.What does one do for lighter backloads? Say you did 200 g of carbs, that's only 800 calories.
Oh ok, I misread it haha. Of course potatoes are fine, but I thought you said they bloat you? I mentioned carb supplements because some people use them in their backloads if they have trouble getting carbs down. I would hope you have been using them in your PWO shakes. What do you mean about the lighter backloads?
400 g of rice and potatoes would bloat me. I don't even think I could finish 400 g of rice and potato. But 1 or 2 potatoes is fine. I also take digestive enzymes when I back-load.I was referring to rallen's post for lighter backloads. What I'm wondering is how someone gets in any calories is he's only eating 200 g carbs for a lighter backload. Maybe just do one meal of carbs, then go back to a protein + fat meal before bed?
You can increase the fat and protein during the day before you lift as well !And like ibob mentioned drinking carbs via a supplement or chocolate milk will bloat you less!
I was referring to rallen's post for lighter backloads. What I'm wondering is how someone gets in any calories is he's only eating 200 g carbs for a lighter backload. Maybe just do one meal of carbs, then go back to a protein + fat meal before bed?
If you are still hungry after your backload it probably means you backloaded too early or you didn't eat enough when you were ULC. 200 g, while on the lighter side, is a pretty common number for people carb backloading.
Oh, OK. Thanks, guys. I was under the impression that you should have the majority of your calories in the evening. A 200 g carb backload means about 800 calories, which is a pretty bad majority.
Backloading carbs and calories is a great idea for body comp though, I do it even on ULC days. Just eat small(er) meals during the day up to your workout then the majority of my cals PWO
Oh, OK. Thanks, guys. I was under the impression that you should have the majority of your calories in the evening. A 200 g carb backload means about 800 calories, which is a pretty bad majority.
You are going to want to consume at least protein with with the carbs. Personally I think it's a good idea to consume fat as well. Most likely your backload will be over 1,000 calories and you will probably have another 600 (at least) from the ULC phase, plus your PWO shake. You will be sitting around 2,000 cals for the day.
How should your sleep be the night of a backload? I felt comatose last night. Also, I got pretty sleepy today around 2:30 PM, in spite of sleeping about 8 hours, and took a nap. Anyone have any idea what that means? Too many carbs? I got around 400 grams last night.
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