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Wassup wassup.I've been CBLing for months now. Leanest and strongest I've ever been probably somewhere between 13-15% bf at 6'2 195. I would love to drop more body fat but I'm in a bit of a pickle. I play college baseball, our season is in full swing now. I'm a starting pitcher so I can be a little more lenient with diet and exercise than full time position players, but I still need to be fully recovered with high glycogen stores for a 6+ inning start once a week. My problem is that I've been doing SA but don't know how to accommodate this with being in season now. I can really only lift 2 or 3 days , but I can't afford to be low carb 4 or 5 days because I know I'll be weak. Should I backload everyday? I'm focused solely on performance right now and being able to recover from practices, workouts and games. (But also don't want to get fat) Any insight is appreciated. Sorry for the insanely long post btw....
I backload everyday too just not the same amount as training and a non-training day. Lately I have been very busy doing construction type work so my work activity level dictates how much and if I feel the need to carb-up at night for the next day.The scale & mirror both say I'm still dropping BF yet have energy to get through the day.I'd say go for it but keep tabs on what's happening BF% wise and adjust from there.
I think the mods will weigh in on this better than I, but it would make sense to me to structure your lift back loads as night of, and if you have a game the next day, do a performance backload the night before and slow carbs a few hours before hand. This is completely amateur advise, and one I'm experimenting a little by for myself, but this seems to be a little more congruent with the recommendations I've seen regarding people prepping for a PL meet… Albeit they do a full on Carb Nite a few days before.Sent from my iPhone using Tapatalk
Backload the night before games. I'm guessing in season your strength training sessions aren't too strenuous? If so I don't see a reason to backload the night before or after those. What do you do for practices?I think if you restrict backloads to the night before games, you'll be fine. It might not be a bad idea to eat a carb meal three hours before the game as well.
Wassup wassup.I've been CBLing for months now. Leanest and strongest I've ever been probably somewhere between 13-15% bf at 6'2 195. I would love to drop more body fat but I'm in a bit of a pickle. I play college baseball, our season is in full swing now. I'm a starting pitcher so I can be a little more lenient with diet and exercise than full time position players, but I still need to be fully recovered with high glycogen stores for a 6+ inning start once a week. My problem is that I've been doing SA but don't know how to accommodate this with being in season now. I can really only lift 2 or 3 days , but I can't afford to be low carb 4 or 5 days because I know I'll be weak. Should I backload everyday? I'm focused solely on performance right now and being able to recover from practices, workouts and games. (But also don't want to get fat) Any insight is appreciated. Sorry for the insanely long post btw....
The days you do lift I would suggest backloading between 1-1.5g/LBM as a starter, normally it can go as high as 2g/LBM but that's maximum. Now with baseball, since you mentioned starting once a week, is this the only time you will be training for your position or do you do multiple days in the week?
Thanks for the replies guys. My workouts in season are more maintenance workouts, but I'm definitely making sure I still break some muscle and keep strength on squats and deadlifts. The workouts are total body, but I think a BL would still be warranted. I practice 5-6 days a week, this includes: throwing, pitcher fielding practice (which is basically sprints 5-10 times from the mound to 1st base) , some other non taxing fielding, and sometimes we end with conditioning. The conditioning is usually sprint walks or jogging for 15-20 min. Once a week though I will throw a bullpen, which is pretty taxing, because I'll be throwing close to full speed for 40- 50 pitches.I definitely want to backload the night before a game. But I did wonder if I should get some carbs in pregame. Games are usually 3:30, so what types of carbs should I get in? And should I keep fat a little lower?I'll also definitely backload on days I pitch for 2 reasons. I want to recover/gain from my outting. I'm throwing about 86-89 mph right now so i think it's important for me to treat these, or anytime I throw hard or long toss, as a workout because I'm still trying to gain velocity as the season goes on (which usually happens to everyone anyways) . The 2nd reason, I'll usually try to get a heavy leg workout in after I pitch.
Thanks for the replies guys. My workouts in season are more maintenance workouts, but I'm definitely making sure I still break some muscle and keep strength on squats and deadlifts. The workouts are total body, but I think a BL would still be warranted. I practice 5-6 days a week, this includes: throwing, pitcher fielding practice (which is basically sprints 5-10 times from the mound to 1st base) , some other non taxing fielding, and sometimes we end with conditioning. The conditioning is usually sprint walks or jogging for 15-20 min. Once a week though I will throw a bullpen, which is pretty taxing, because I'll be throwing close to full speed for 40- 50 pitches.I definitely want to backload the night before a game. But I did wonder if I should get some carbs in pregame. Games are usually 3:30, so what types of carbs should I get in? And should I keep fat a little lower?I'll also definitely backload on days I pitch for 2 reasons. I want to recover/gain from my outting. I'm throwing about 86-89 mph right now so i think it's important for me to treat these, or anytime I throw hard or long toss, as a workout because I'm still trying to gain velocity as the season goes on (which usually happens to everyone anyways) . The 2nd reason, I'll usually try to get a heavy leg workout in after I pitch.
The best way to do would be to just do what Rob Haas said. Your training schedule is too complex to have ULC carb days. I would have one big backload (the night before the game), two medium sized backloads (after strength training when nutrient partitioning is advanced), and the rest would be smaller backloads.As far as the pregame meal, you actually would want a fair amount of fat in the meal. Something carb/fat heavy, but at the same time easily digestible. Peanut butter and Jelly sandwiches wouldn't be bad. Pizza also wouldn't be a bad option if you have a strong digestive system.
Awesome, thanks. I figured I'd have to do something like that. Now, just to clarify. My big backloads are usually 300-350 carbs (sometimes more ;D ). So would a 200 gram backload suffice for the 2 or 3 post workout BL days? And then 100 grams for my smaller backloads?And is the point of these smaller backloads to still be short and sweet (no pun intended) insulin spikes? And still junky carbs with no fat or should I opt for things like sweet potatoes and rice on these smaller backload nights?
Awesome, thanks. I figured I'd have to do something like that. Now, just to clarify. My big backloads are usually 300-350 carbs (sometimes more ;D ). So would a 200 gram backload suffice for the 2 or 3 post workout BL days? And then 100 grams for my smaller backloads?And is the point of these smaller backloads to still be short and sweet (no pun intended) insulin spikes? And still junky carbs with no fat or should I opt for things like sweet potatoes and rice on these smaller backload nights?
The carb numbers sound about right for a guy your size. The amount of fat you have with your carbs is pretty irrelevant. Just make sure your caloric load for the whole day isn't too high.
Hope you have a great season. Post some feedback on how this is working out for you if you can find the time.
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