Fat intake after backload/before bed to meet macro?

[OnceAFreak]

Hi, guys, I’m now 167.2 lbs with approximately 18% BF.

Currently using CBL SA for strength growth as well as ideal fat loss.

I’ve been following the protocol well – meal timing, carb timing, carb amount limit, food choices…etc.

And my typical training schedule and backloading plan go as bellow:

Mon: (Morning – basketball training) Evening – Chest & Biceps/Triceps CBL at maintenance or slight deficit

Tue: 5/3/1 Squat wave & Abs CBL at slight surplus

Wed: Back(main focus) & Shoulder & Forearms UCL at moderate deficit

Thu: mini Chest (typically train for endurance, total sets < 10) (After weight training – basketball training till 9 PM) – mini CBL with 500 kcal less than maintenance.

Fri: 5/3/1 Deadlift wave & Biceps/Triceps CBL at slight surplus

Sat: Back & Shoulder(main focus) & Forearms & Abs UCL at moderate deficit

Sun: Off UCL with 500 kcal less than maintenance

Pretty much like this. As for basketball training, sometimes excludable and non-excludable.

So here is my concern.

On Thu if with basketball training, should i backload only some carbs a few minutes after my mini chest workout, or add another backload after basketball training? Or perhaps only backload after basketball training?

If without basketball training, as I know, Kiefer suggests shift the most of daily calories at night. Usually I would eat 700~900 kcal before workout, and eat the rest after training. However, as you can see, I would merely mini backload on Thursday because I don’t think that mini chest workout is taxing enough to let my body benefit from glycogen splurge, but I still want some loaded power for my deadlift day.

And therefore, my mini backload wouldn’t exceed 100 g carbs, and I’m thinking about eating on Thursday like: 100 Fat 170 Protein 100 Carbs

60 G fat & 80 protein during ULC

protein shake(with 30 G pro) and all carbs allowed therewith

few hours after training (without basketball training) / before bed consume the rest fat & pro to meet my macro.

is it necessary? should i still stick to ‘eat-heavy-at-night’ rule?

it may be a bit complex, but any replies are all appreciated!

• This topic was modified 8 years, 7 months ago by OnceAFreak.

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