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Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
This is up to debate. I don't know what Kiefer recommends these days, but it used to be you shoot for 600 g (it's ok if you can't eat that much) and then decreasing it after every backload until you find the amount that you wake up every morning looking tight. However, many people are just completely unable to do this because they don't know what "waking up tight" means.Here is what I reccomend:1. Eat as many carbs as you like for your first backload. You are essentially having a Carb Nite, so just follow Carb Nite rules. That would be post training have carbs for 6 hours.2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
You may be right but Kiefer mentions that a portion of the weight lost is fat. The way I was calculating it was:[.8*(weight loss)*454]/4Meaning that a fat loss of 20% is assumed, which I believe Kiefer mentioned before. Generally the glycogen:water ratio is 1:3.Mathematically we are doing the same exact thing, but I believe Kiefer assumes fat loss in his model.
Hmmm, the glycogen:water ratio doesn't seem to be agreed upon; I've seen both ratios on my travels. The only reason I think the Delta Weight chart assumes zero fat lost is because assuming x percent of fat loss seems rather arbitrary.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Yes, agreed.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
This is up to debate. I don't know what Kiefer recommends these days, but it used to be you shoot for 600 g (it's ok if you can't eat that much) and then decreasing it after every backload until you find the amount that you wake up every morning looking tight. However, many people are just completely unable to do this because they don't know what "waking up tight" means.Here is what I reccomend:1. Eat as many carbs as you like for your first backload. You are essentially having a Carb Nite, so just follow Carb Nite rules. That would be post training have carbs for 6 hours.2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Ok no worries, I can safely say I don't think I have ever woken up feeling "tight"It's now 9pm here been backloading since 6.30 and think I've maxed out at just under 400g carbs.Will cut this down further next time as suggested, cheers!Can't imagine ever been able to reach the 600g amount in just a few hours, sleepy time now lol
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
This is up to debate. I don't know what Kiefer recommends these days, but it used to be you shoot for 600 g (it's ok if you can't eat that much) and then decreasing it after every backload until you find the amount that you wake up every morning looking tight. However, many people are just completely unable to do this because they don't know what "waking up tight" means.Here is what I reccomend:1. Eat as many carbs as you like for your first backload. You are essentially having a Carb Nite, so just follow Carb Nite rules. That would be post training have carbs for 6 hours.2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Ok no worries, I can safely say I don't think I have ever woken up feeling "tight"It's now 9pm here been backloading since 6.30 and think I've maxed out at just under 400g carbs.Will cut this down further next time as suggested, cheers!Can't imagine ever been able to reach the 600g amount in just a few hours, sleepy time now lol
It's ok, most people can't reach their limit. However, as I said, you have 6 hours, so you could have another meal.
You may be right but Kiefer mentions that a portion of the weight lost is fat. The way I was calculating it was:[.8*(weight loss)*454]/4Meaning that a fat loss of 20% is assumed, which I believe Kiefer mentioned before. Generally the glycogen:water ratio is 1:3.Mathematically we are doing the same exact thing, but I believe Kiefer assumes fat loss in his model.
Hmmm, the glycogen:water ratio doesn't seem to be agreed upon; I've seen both ratios on my travels. The only reason I think the Delta Weight chart assumes zero fat lost is because assuming x percent of fat loss seems rather arbitrary.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Yes, agreed.
Yeah, I've seen both 1:3 and 1:4 in multiple places, each.. But it SEEMS like the chart in the book assumes a 0 fat loss, and goes off the 1:4. Only Kiefer knows if that's true, but that's what it seems like.
You may be right but Kiefer mentions that a portion of the weight lost is fat. The way I was calculating it was:[.8*(weight loss)*454]/4Meaning that a fat loss of 20% is assumed, which I believe Kiefer mentioned before. Generally the glycogen:water ratio is 1:3.Mathematically we are doing the same exact thing, but I believe Kiefer assumes fat loss in his model.
Hmmm, the glycogen:water ratio doesn't seem to be agreed upon; I've seen both ratios on my travels. The only reason I think the Delta Weight chart assumes zero fat lost is because assuming x percent of fat loss seems rather arbitrary.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Yes, agreed.
Yeah, I've seen both 1:3 and 1:4 in multiple places, each.. But it SEEMS like the chart in the book assumes a 0 fat loss, and goes off the 1:4. Only Kiefer knows if that's true, but that's what it seems like.
Actually the most commonly cited ratio in scientific literature is 1:2.7. Additionally, it would make more sense to assume some fat loss as that would yield a more conservative estimate of glycogen capacity, regardless of the glycogen:water ratio used.
Carb Nite page 77, under the section of what to expect during re-orientation:
On any type of a low-carb diet, almost 80%of the initial weight loss—which can be up to 20 lbs—isfrom the loss of carbohydrate stores and water.
In other words, Kiefer is saying 20% of the weight lost is fat. This is why I think Kiefer accounts for it in the calculator.
Carb Nite page 77, under the section of what to expect during re-orientation:
On any type of a low-carb diet, almost 80%of the initial weight loss—which can be up to 20 lbs—isfrom the loss of carbohydrate stores and water.
Good find.
Additionally, it would make more sense to assume some fat loss as that would yield a more conservative estimate of glycogen capacity, regardless of the glycogen:water ratio used.
Yeah, I was thinking that could be a possibility.
Called it quits after final shake as felt sick lolLooking forward to smashing gym session in the morning now!
You may be right but Kiefer mentions that a portion of the weight lost is fat. The way I was calculating it was:[.8*(weight loss)*454]/4Meaning that a fat loss of 20% is assumed, which I believe Kiefer mentioned before. Generally the glycogen:water ratio is 1:3.Mathematically we are doing the same exact thing, but I believe Kiefer assumes fat loss in his model.
Hmmm, the glycogen:water ratio doesn't seem to be agreed upon; I've seen both ratios on my travels. The only reason I think the Delta Weight chart assumes zero fat lost is because assuming x percent of fat loss seems rather arbitrary.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Yes, agreed.
Yeah, I've seen both 1:3 and 1:4 in multiple places, each.. But it SEEMS like the chart in the book assumes a 0 fat loss, and goes off the 1:4. Only Kiefer knows if that's true, but that's what it seems like.
Actually the most commonly cited ratio in scientific literature is 1:2.7. Additionally, it would make more sense to assume some fat loss as that would yield a more conservative estimate of glycogen capacity, regardless of the glycogen:water ratio used.
Like I said, I've just SEEN both in several places.. No idea that 2.7 was a common one though.But yes, it does make more sense to assume fat loss. Coincidentally though, (and only by mathematical trickery, not because they're the same thing or practically equivalent) the numbers actually come out the same if you assume no fat loss and a 1:4 ratio, as assuming a 20% fat loss and a 1:3 ratio. Thought that was interesting. Silly math.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
This is up to debate. I don't know what Kiefer recommends these days, but it used to be you shoot for 600 g (it's ok if you can't eat that much) and then decreasing it after every backload until you find the amount that you wake up every morning looking tight. However, many people are just completely unable to do this because they don't know what "waking up tight" means.Here is what I reccomend:1. Eat as many carbs as you like for your first backload. You are essentially having a Carb Nite, so just follow Carb Nite rules. That would be post training have carbs for 6 hours.2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Ok no worries, I can safely say I don't think I have ever woken up feeling "tight"It's now 9pm here been backloading since 6.30 and think I've maxed out at just under 400g carbs.Will cut this down further next time as suggested, cheers!Can't imagine ever been able to reach the 600g amount in just a few hours, sleepy time now lol
It's ok, most people can't reach their limit. However, as I said, you have 6 hours, so you could have another meal.
I can and have hit my limit within 90 minutes before.That's probably why I used to be super fat though.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
This is up to debate. I don't know what Kiefer recommends these days, but it used to be you shoot for 600 g (it's ok if you can't eat that much) and then decreasing it after every backload until you find the amount that you wake up every morning looking tight. However, many people are just completely unable to do this because they don't know what "waking up tight" means.Here is what I reccomend:1. Eat as many carbs as you like for your first backload. You are essentially having a Carb Nite, so just follow Carb Nite rules. That would be post training have carbs for 6 hours.2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Ok no worries, I can safely say I don't think I have ever woken up feeling "tight"It's now 9pm here been backloading since 6.30 and think I've maxed out at just under 400g carbs.Will cut this down further next time as suggested, cheers!Can't imagine ever been able to reach the 600g amount in just a few hours, sleepy time now lol
It's ok, most people can't reach their limit. However, as I said, you have 6 hours, so you could have another meal.
I can and have hit my limit within 90 minutes before.That's probably why I used to be super fat though.
Lol
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
This is up to debate. I don't know what Kiefer recommends these days, but it used to be you shoot for 600 g (it's ok if you can't eat that much) and then decreasing it after every backload until you find the amount that you wake up every morning looking tight. However, many people are just completely unable to do this because they don't know what "waking up tight" means.Here is what I reccomend:1. Eat as many carbs as you like for your first backload. You are essentially having a Carb Nite, so just follow Carb Nite rules. That would be post training have carbs for 6 hours.2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Ok no worries, I can safely say I don't think I have ever woken up feeling "tight"It's now 9pm here been backloading since 6.30 and think I've maxed out at just under 400g carbs.Will cut this down further next time as suggested, cheers!Can't imagine ever been able to reach the 600g amount in just a few hours, sleepy time now lol
It's ok, most people can't reach their limit. However, as I said, you have 6 hours, so you could have another meal.
I can and have hit my limit within 90 minutes before.That's probably why I used to be super fat though.
Lol
What people find one of my more "impressive" feats is a 26oz steak, 3 sides of mashed potatoes and gravy, 1 basket of rolls, and 1 order of loaded potato skins in about 30 minutes.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
Aim for lower as 600 is the maximum your body needs when fully depleted. You will not be fully depleted after one workout. I find 250-300 carbs to be fine when backloading. I lost just over 6lbs on prep phase. I did exactly what you are doing and consumed the full amount recommended on the chart. It just left me feeling very uncomfortable with bloating etc. I also put on fat. As soon as I cut back to about half the recommended amount I started to see better results.
Ok, not sure I'm following completely, I've just started my backload so should I be aiming for 600g of carbs as in the book or a lower amount?
This is up to debate. I don't know what Kiefer recommends these days, but it used to be you shoot for 600 g (it's ok if you can't eat that much) and then decreasing it after every backload until you find the amount that you wake up every morning looking tight. However, many people are just completely unable to do this because they don't know what "waking up tight" means.Here is what I reccomend:1. Eat as many carbs as you like for your first backload. You are essentially having a Carb Nite, so just follow Carb Nite rules. That would be post training have carbs for 6 hours.2. For the next backload, start consuming about half of what the chart says, which in your case is 300 g. 3. Adjust from there, most likely it will need to be lowered.
Ok no worries, I can safely say I don't think I have ever woken up feeling "tight"It's now 9pm here been backloading since 6.30 and think I've maxed out at just under 400g carbs.Will cut this down further next time as suggested, cheers!Can't imagine ever been able to reach the 600g amount in just a few hours, sleepy time now lol
It's ok, most people can't reach their limit. However, as I said, you have 6 hours, so you could have another meal.
I can and have hit my limit within 90 minutes before.That's probably why I used to be super fat though.
Lol
What people find one of my more "impressive" feats is a 26oz steak, 3 sides of mashed potatoes and gravy, 1 basket of rolls, and 1 order of loaded potato skins in about 30 minutes.
Haha I'd deem that "impressive" alright.
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