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Hey people,my prep-phase is almost done and the first backload will be on the weekend. I did the prep-phase for 9 days. I of course ate ultra low carb, trained 7 times, did 3 steady state cardio sessions and 3 HIIT sessions. So i should be pretty depleted.When having the first backload, should i keep the carbs moderate or slam them to shock the body?
You can (should) do a Carb Nite, that means 6-8 hours where you slam the carbs. Start low fat and then eat whatever you want.
thought the same. didn´t plan for 6-8 hours, but around 2 or so.
oh okay, but is it required for the first backload to have a carb nite?i feel like i haven´t been in a caloric deficit during the prep-phase.
You don't have to stuff your face. Just eat a decent amount of carbs over the preiod of 6-8 hours. Personally I would aim for my carb baseline to have full glycogen stores for the gym session the next day.
Hey fellas!So yesterday was my first, high-carb backload. I trained and then started backloading around 7pm. It was a mixture of clean foods (white rice, meat, veggies...) and cheat foods (ice cream, cereal...).The result: 9lbs more on the scale today. I never experienced such a weight gain before. Usually, even when i had a real hard cheat night, where i ate for 1-2 hours whatever crap i could eat, i normally just gained somewhere around 2-4lbs max.I´m not worried about the weight gain, i´m just wondering. Was i overdoing it yesterday or does it just show how depleted i was?I mean i ate nothing but meat, eggs, cheese and nuts for 10 days and trained daily, someimes even twice a day. I think there´s no doubt that i was completely empty.The body is a real interesting thing.
I have done 12 hour loads and weighed 15 pounds heavier at bed time v weight upon awaking. Then weighed 8-9 lbs heavier next morning and lost the weight within three days again.Agree that this feels like a big science experiment sometimes.
Well, have you ever help a ziplock bag of really wet rice? It's probably water weight needed for digestion…all that food is going to take water to get it through
Most of the weight you lost was depleted glycogen. You will put weight back on straight away when you resume eating carbs.
yeah, i was just wondering that i put on SO much weight. Notice, i said “wondering” not “worrying” 😉Another question:I start with 2 backloads a week and will use that for several weeks and see how it works for me.On the other 2-3 Training days i eat low carb! Should i also skip the Dextrose in my PWO shake on those days or keep them in?
So a week would look like that:Monday: Cardio, LCTuesday: Deadlift, BackloadWednesday: Bench, LC (no carbs Pwo!)Thursday: Cardio, LCFriday: Squat, BackloadSaturday: Overheadpress, LC (no carbs Pwo!)Sunday: back&biceps, LC (no carbs Pwo!)So ~30g carbs in the Pwo would be a bad idea on Wednesday, Sat & Sun.?
Nope! Backload after every weight training day even if the next day is an off day. If you have to back to back off days you should consider backloading on the second off day. The problem with you is that you have three low carb days in a row. Why? This is getting closer to carb nite than backloading. Also you need high volume training when backloading. Lots of sets and reps are needed. I can't see how concentrating on one or two body parts per day will work. If you are training for over an hour doing that you will probably over train.
steve, coming from a low carb back ground i will not go straight into 4 carb days a week. Have you ever done a diet? I mean getting into single digit bodyfat areas?If someone would just u his carbs after that by 300%, this would just not make much sense. And since i wasn´t eating much carbs lately, i will just begin with 2 backloads/week and adjust IF NEEDED."If you are training for over an hour doing that you will probably over train." Sorry, but this is BS...
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