- This topic has 4 voices and 9 replies.
-
Posts
-
Hi everyone,Im new to carb back loading. Im 5' 7" @ 14% - 16% Body Fat and I'm going to Strength Accumulation.I have a few question and I appreciate any help thats given.1) Do I completely cut out veggies with post workout meals? 0 veggies?2) Do I cut out most fruits? What about apple pie? What fruits can I eat?3) Do I completely cut out oats? What about oatmeal cookies?4) I train @ 4pm and finish around 5pm. Then @ 5:30pm I have a post shake (25g whey isolate, 24g casein, 8g leucine, 1 spotted banana) no creatine. No hydrolysate. Then @ 6pm I eat meat and Hi Gi carbs. An hour and a half later I eat pastries and ice cream, or sticky buns and ice cream or cookies. I try to get in a half a shake of the same stuff with each carb meal excluding the banana, and I try to get in a pound of beef throughout the day or a whole chicken. Is this ok?5) Is it ok to have a beer or some liquor every now and then?6) Is it ok to keep eating until right before bed?7) Is it absolutely necessary to do the Prep Phase?These are all the questions I have for now. I have the book and I read it, but maybe im not getting the full picture. Thanks for clarifying.
1. no, just minimize fiber intake.2. Yes. Fruit isn't that beneficial for us and not as healthy as most people believe. Feel free to have fruit desserts here and there.3. Yes. Cookies are okay providing they lack fiber.4. That backload is fine. You could skip the banana if you'd like. I'd add creatine, it's dirt cheap and does a million things. Aim for half your protein intake in the ULC part of the day and match it with fat. How you go about doesn't matter much as long as your eating animal products.5. Yes, just don't make it all the time. I drink every 7-14 days.6. It will depend on goals and the time you go to bed. Try and limit backloads to 4 hours tops.7. If you want to lose fat, Yes.
Thanks for the info!! On #4 I meant I try to get that much protein on ULC part of the day as well as the back loading part. So about a pound of beef total. 6oz - 8oz on ULC part and 8oz - 10oz on back loading part. Is that ok, or should I still aim for half?Thanks
I was just saying those are good numbers to aim for. Half during ULC half during backload, but you do it whatever is the easiest way for you.
If you're going to do fruit do blueberries and raspberries.Thicker the skin, more useless the fruit.....bananas can kiss my ass.
If you're going to do fruit do blueberries and raspberries.Thicker the skin, more useless the fruit.....bananas can kiss my ass.
lol! I dont like Bananas at all but love Pineapple as part of my backloads sometimes.
Got some more questions if you dont mind.1) The book says not to raise amino acids too much in the ULC part of the day. Is it a bad idea to take D-aspartic acid with the morning coffee ( coffee, 12g whey isolate, & 1 Tb coconut oil )? 2) Can I have a Zevia (stevia sweetened, no calories, no sugar, but 7g carbs) soda with or before ULC lunch? Thanks again
Got some more questions if you dont mind.1) The book says not to raise amino acids too much in the ULC part of the day. Is it a bad idea to take D-aspartic acid with the morning coffee ( coffee, 12g whey isolate, & 1 Tb coconut oil )? 2) Can I have a Zevia (stevia sweetened, no calories, no sugar, but 7g carbs) soda with or before ULC lunch? Thanks again
I'm a newbie but your questions were the exact mistakes I just realized I was making and thought I'd answer. I was taking the morning shake 12g whey and 1tb c-oil everymonring just like you during my 10 day re-orient. But then I reread part of the book again and I realized that those on SA, should avoid the shake and only drink coffee with the oil, and not eat until 12 hours since the last meal. Although he doesnt specifically say 12 hours, he says as long as possible, and I Inferred 12 hours because that is what he says in other articles, that 12 hours is the maximum fast limit.As far as the zevia, goes IMO I would say ditch it if you want to remove as many variables as possible, I drink either water with lemon and one packet of STEVIA, or the flavored carbonated water from trader joes. One packet of stevia in lemon water is a lot better than the Zevia and more healthier I think.
Thanks shokat, I will definitely try the Stevia lemon water ! Also, in the book it says the high insulin spike in the post shake is important. I included the banana for this reason as Kiefer states. Is it really not necessary, or is it just because I'm getting enough of a spike with the whey protein? Trying to get down to single digit BF%
Thanks shokat, I will definitely try the Stevia lemon water ! Also, in the book it says the high insulin spike in the post shake is important. I included the banana for this reason as Kiefer states. Is it really not necessary, or is it just because I'm getting enough of a spike with the whey protein? Trying to get down to single digit BF%
I would switch from the banana to dextrose, and aim for 40-60grams. but a pure dextrose is preferred. However in the prep phase you don't want any carbs post training, only on the post training CBL days.I wouldn't skip the prep phase unless you are already 10% bf or less.
You must be logged in to reply to this topic.