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Ok last night was my first back load, coming off of carb nite. I woke up feeling…. Im not sure, i dont feel bloated but i do feel a little gassy, i dont feel too flat but at the same time i dont feel some skin tightening pump either. My food was this:9:30 PM- 52G of whey isolate, a big helping of dextrose and karbolyn powder and creatine. I know i went a little overboard in the PWO shake because in the book it says take in like 20-40 Grams, i prob took in over 100 easily.1130 PM: A can of salmon and a good sized red potato with ketchup and a dab of sour cream and cheese.Last meal about 1:30AM: 1 and 1/2 boxes of mac n cheese, a snickers bar and 2 store bought cherry turnovers with a serving of whey isolate and creatine. I know i have read mixed opinions on pasta and stuff and i am still very confused on whats ok and whats not ok, Keifer makes it wound like an all out go to town fest about 30 mins to an hour PWO. Some people say dont do that and wait longer, and also keifer says junk out but then i keep hearing things like watch out for gluten, fructose and all that jazz, so whats really the nitty gritty of it all?
I'm definitely no expert as I'm only on day one of the prep phase, but it sounds to me like that's way too many carbs.. Especially with all the pasta. What are your stats?
Try searching around the forums a bit to figure out which foods are ideally the best to avoid and why. Members have logs to track that stuff too
whys that? Im trying to seperate gluten and stuff, what are good foods for CBL then? And im wondering roughly how many carbs to shoot for, like 400g?
whys that? Im trying to seperate gluten and stuff, what are good foods for CBL then? And im wondering roughly how many carbs to shoot for, like 400g?
Pasta usually too bloating for most people. Not High GI enough. Dont know mate. Need to find out what we are playing with here. Whats your stats? How often, When and How do you train etc?
Idk what my BF% is, like i said im 275 and just under 6 foot. I power lift and am still recovering from knee surgery so i am mainly a bench specialist right now. Just accerssorie stuff for legs but i hit upper body like CRAZY right now. My biggest training days are monday and friday with wednesday being a pretty solid day of upper body acessories. Anything else during the week is pretty light touch up stuff, some quick triceps, some light ham curls for like 200 reps, tendon strengthening stuff. Dont really do cardio. I am trying to lose some fat but more importantly always trying to get bigger and STRONGER.
Given your stats/goals your probably likely to need more like 500+ grams of carbs each training night. If fatloss is ticking along like youd expect, change nothing. If you stall drop the carbs back a little. If weight drops like crazy then you might want to up the carbs a little. Just pay close attention to your strength levels.
Yeah it would be too early to tell given last night was my first night of CBL. I will shoot for 500G. Given what i told you what days would you CBL? Mon wed fri? Prob shouldnt CBL on touch up work days? I notice you didnt nail down anything food choice wise, you have any make or break food tips or preferable ones?
Yeah it would be too early to tell given last night was my first night of CBL. I will shoot for 500G. Given what i told you what days would you CBL? Mon wed fri? Prob shouldnt CBL on touch up work days?
Definately all major training days. Wednesdays accessories is likely to be high rep and volume correct? so this is going to be the day you use the most glycogen theoretically and could use just as big a backload as the other training days. Would go ULC on the other "touch up" training days to support fat loss.
I notice you didnt nail down anything food choice wise, you have any make or break food tips or preferable ones?
Kiefer has said white rice is the "cleanest" carb choice on a backload so I would keep this as a main source of your carbs. Dextrose in your PWO shake is good if you need help getting the carbs in. Ice Cream treats me pretty good as my last carb meal. About once every week or two I eat a pizza instead of rice. cakes, pastries, skittles and gummy bears all make regular appearances.
Ok ill Load on mon wed fri then. Man it sucks pasta is a no go, my favorite. So junk and sweets is a definite at least on the last meal. Dextrose in your PWO is almost a must isnt it? Do you do anything with like karbolyn PWO? Keifer made it sound like you need to have some dextrose or something but not like 100G, he said the only goal is to spike insulin but you are not trying to replenish with a PWO shake right? I assume good ol regular potatoes are ok as well?
Ok ill Load on mon wed fri then. Man it sucks pasta is a no go, my favorite. So junk and sweets is a definite at least on the last meal. Dextrose in your PWO is almost a must isnt it? Do you do anything with like karbolyn PWO? Keifer made it sound like you need to have some dextrose or something but not like 100G, he said the only goal is to spike insulin but you are not trying to replenish with a PWO shake right? I assume good ol regular potatoes are ok as well?
Dextrose is fine. The other carb powders are an expense that nots worth the difference IMO. Some people will disagree, but until some research exists, or Kiefer suggests it himself Im quite happy with the results from dextrose. Potatoes are great I just cant be bothered with the prep involved. Ive looked into pre-cut fries etc but they all seem to be pre-cooked using canola oil down here in NZ. If you cook your own you should be sweet. Just avoid cooking them in any vegetable oil. Except Coconut Oil which is great. Bacon Grease would be another good fat to cook in.Give this article a read. Should helphttp://www.dangerouslyhardcore.com/1733/hi-tech-nutrient-conversion-lessons-for-carb-back-loading/
Ok ill Load on mon wed fri then. Man it sucks pasta is a no go, my favorite. So junk and sweets is a definite at least on the last meal. Dextrose in your PWO is almost a must isnt it? Do you do anything with like karbolyn PWO? Keifer made it sound like you need to have some dextrose or something but not like 100G, he said the only goal is to spike insulin but you are not trying to replenish with a PWO shake right? I assume good ol regular potatoes are ok as well?
Dextrose is fine. The other carb powders are an expense that nots worth the difference IMO. Some people will disagree, but until some research exists, or Kiefer suggests it himself Im quite happy with the results from dextrose. Potatoes are great I just cant be bothered with the prep involved. Ive looked into pre-cut fries etc but they all seem to be pre-cooked using canola oil down here in NZ. If you cook your own you should be sweet. Just avoid cooking them in any vegetable oil. Except Coconut Oil which is great. Bacon Grease would be another good fat to cook in.Give this article a read. Should helphttp://www.dangerouslyhardcore.com/1733/hi-tech-nutrient-conversion-lessons-for-carb-back-loading/
Dehydrated potato flakes my friend. It may not have all of the nutrition you'd get from a potato, but they are pretty damn good to backload with.
Dehydrated potato flakes my friend. It may not have all of the nutrition you'd get from a potato, but they are pretty damn good to backload with.
Do you just make a mash with them? Could work. They dont have too much in the way of additives do they?EDIT: did a search after I read your post to see what else might be in them. First link was to this site. http://www.foodsmart.govt.nz/food-safety/foodborne-illnesses/bacillus-cereus/potato-flakes.htmkinda put me off! LOL (:
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