First backload

[steve_76]

Don't ask for advise if you can't accept the answers to your questions. READ THE BOOK! You are not the expert on this Kiefer is. You should be doing carb nite as you do not want to backload very often. This makes the whole thing pointless. Yes I have just come of a 4 month low carb diet before starting backloading. Even if you are on strength accumulation for losing more fat you should backload after every weight training session. As far as the overtraining I did say “probably be over training” You shouldn't be benching or squatting for an hour, that is the sort of volume you should be looking at when BACKLOADING for it to work. My advise is read the book if you have an open mind and are willing to try something new rather than argue. Good luck with carb nite.

[saimen]

i have read the book. I also did carb-backloading before with 4 backloads (each training day) a week. But how can you know how things work for ME? How I! feel and how I! react to carbs? You can´t.In my opinion you should see every training or nutrition program as a guideline. NOTHING is set in stone and that it can only be THIS ONE WAY. So you should adjust everything according to yourself. This does not mean breaking the rules of the method - this would be dumb of course. But adjust, and that is what i am doing.I don´t want to fight whatsoever and i appreciate evryone´s help steve!

[steve_76]

lol I'm not fighting so don't worry. Just trying to point out that you are not following the book. Three low carb days would leave me very depleted and isn't recommended. Yes it is a guide, but I think certain rules should be adhered to. I think three low carb days, and then going straight into a high volume deadlift session wouldn't be great for optimum results. Try following the rules of backloading after every weight trainiing session, and then and only then will you be able to know what is better or worse. Trial and error is the only way forward I guess.

[saimen]

Yeah, i absolutely understand your point.I already did CBL with carbs each Trainingday and it worked pretty good. But i was also getting a bit chubbier. I was not "leaning out and getting stronger" like so many people seem to...(at least as they say, but i don´t care lol).That is why i want to start with less carb-days.What i am still thinking about is, if i should maybe add in a 3rd carb day, since i also train 5x now and not 4x/week back when i was CBLing. AND, as you mentioned, i wouldn´t have a 3 day lowcarb-block, but only 2 days of low carb.Probably better.Mo: -, low carbTue: Deadlift, backloadWed: Bench, low carbThu: -, low carbFri: Squat, backloadSat: Press, backloadSun: Back&Bi´s

[steve_76]

I think you should of maybe lowered the amount of carbs you were eating on each backload rather than skip days. It's all about giving yourself fuel for the next workout as I understand it. I had the same problem last week. I didn't fully understand the baseline levels, so I was consuming 600g a day on backload. I started to notice a bit of a fat increase so I just dialed the carbs back down to 400-500g on training days. I had a low carb day in between, and I'm back on track.I would definitely have the third backload. The rule is don't backload on off days with the exception of back to back off days. When you go two days low carb you are depleting yourself so that a heavy training session might suffer as a result.

[John LaPlaca Jr]

Yeah, i absolutely understand your point.I already did CBL with carbs each Trainingday and it worked pretty good. But i was also getting a bit chubbier. I was not "leaning out and getting stronger" like so many people seem to...(at least as they say, but i don´t care lol).That is why i want to start with less carb-days.What i am still thinking about is, if i should maybe add in a 3rd carb day, since i also train 5x now and not 4x/week back when i was CBLing. AND, as you mentioned, i wouldn´t have a 3 day lowcarb-block, but only 2 days of low carb.Probably better.Mo: -, low carbTue: Deadlift, backloadWed: Bench, low carbThu: -, low carbFri: Squat, backloadSat: Press, backloadSun: Back&Bi´s

If you are putting on fat I would make sure to use better carb sources on your backloads.I normally only have junk food carbs when I don't have better options when I am out and if I go out with my wife and want to have whatever I want.You need to find your sweet spot. I was doing 200-250 a night and when I increased to 400 I was getting leaner. I basically follow what Steve says.. Backload on workout nights and if I am low carb for 2 days in a row.

[steve_76]

I found when I raised carbs I got leaner as well. I took it to far at one point though and then had to cut back. You will know when you get to that point and then you just drop the carbs back to where it wasn't causing fat gains and keep it at that level. I started backloading with about 280g carbs, and gradually increased to 600g by week 6. Halfway through week 7 I dropped gradually back to 500g. Week 8 now and I will reduce to 450g and keep that going for 4 more weeks. I might switch to SA then.

[saimen]

Thanks for your answers, guys!When i did CBL the last time, i had 4 backloads a week (like i said, every trainingday). On each day i had only 2 meals post workout, which consisted of about 100g of white rice/oats or sweet potatoes (with veggies + protein). So on training days i was approx. somewhere around 200-250g of carbs maybe?!Really not that big amount and i did gain weight with that. Can´t imagine myself eating 400g of carbs 4 or 5x/week

[samuel r walker]

Everyones different like you said.. When I backload, I find 200g 5x a week to be my sweet spot

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