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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?
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.
I think he meant his first backload, which yes, he could/should aim for the full amount..But going forward with each of his coming backloads, I agree to cut it back. Start with around half-ish of the "full amount" and tweak as you go to find your sweet spot.
Awesome, thanks guys. Will aim for 300g on tomorrow's backload and try to ascertain each morning how I'm feeling and go from there.Def didn't feel tight this morning but felt surprisingly good and eager to lft some weights!
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.
I think he meant his first backload, which yes, he could/should aim for the full amount..But going forward with each of his coming backloads, I agree to cut it back. Start with around half-ish of the "full amount" and tweak as you go to find your sweet spot.
With backloading I don't think it is necessary to totally fill your stores after being fully depletedas you are having regular backloads. On Carb nite I think you need to totally fill up your glycogen levels because you are going to be training for the rest of the week with out any more carbs. One workout isn't going to wipe out your glycogen levels. Two workouts might not even do that depending on your training intensity. This is just what works for me, but my way of thinking is only put the fuel in your body that you are actually going to use. You don't need a reserve tank when backloading assuming that you doing it properly, and having at least four backloads per week. I'm sure people will have a different opinion, but this is just what has worked for me to reduce fat and increase LBM.
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.
I think he meant his first backload, which yes, he could/should aim for the full amount..But going forward with each of his coming backloads, I agree to cut it back. Start with around half-ish of the "full amount" and tweak as you go to find your sweet spot.
With backloading I don't think it is necessary to totally fill your stores after being fully depletedas you are having regular backloads. On Carb nite I think you need to totally fill up your glycogen levels because you are going to be training for the rest of the week with out any more carbs. One workout isn't going to wipe out your glycogen levels. Two workouts might not even do that depending on your training intensity. This is just what works for me, but my way of thinking is only put the fuel in your body that you are actually going to use. You don't need a reserve tank when backloading assuming that you doing it properly, and having at least four backloads per week. I'm sure people will have a different opinion, but this is just what has worked for me to reduce fat and increase LBM.
I imagine that the same results would present.. The benefit to doing a "carb nite-ish" first backload is having that longer insulin spike to get hormones humming back along and such.In terms of glycogen, it probably doesn't matter much.. If my truck's gas tank is empty and I put 1/4 tank in it, then run to empty, then refill to 1/4 tank over and over, it's the same thing as if I were to fill it 3/4 full, run it down to 1/2 tank, refill to 3/4 full, etc. That's kinda how I look at it. And I know an engine != a body, but it's a simple analogy. And of course it doesn't take into account things like non-backload off days etc. Regardless, I'd still do a longer, larger first backload for the hormonal benefits. If you then want to run at a partially depleted glycogen level; HIIT.
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.
I think he meant his first backload, which yes, he could/should aim for the full amount..But going forward with each of his coming backloads, I agree to cut it back. Start with around half-ish of the "full amount" and tweak as you go to find your sweet spot.
With backloading I don't think it is necessary to totally fill your stores after being fully depletedas you are having regular backloads. On Carb nite I think you need to totally fill up your glycogen levels because you are going to be training for the rest of the week with out any more carbs. One workout isn't going to wipe out your glycogen levels. Two workouts might not even do that depending on your training intensity. This is just what works for me, but my way of thinking is only put the fuel in your body that you are actually going to use. You don't need a reserve tank when backloading assuming that you doing it properly, and having at least four backloads per week. I'm sure people will have a different opinion, but this is just what has worked for me to reduce fat and increase LBM.
According to Kiefer, it's better environment for hypertrophy if glycogen is full. However, trying to fill glycogen could be dangerous if you are focused on fat loss because you are risking spillover. So if you are on DB, you should try to refill glycogen. On SA you want to come close but avoid spillover at all costs. I think this is the point of the "mirror test" the following morning.As far as glycogen depletion, I think it depends on your training. I do think most people's training on here will not wipe out glycogen completely. However, you lose glycogen from just being ULC so you must consider that as well.
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