First backload last nite. Please critique.

[jjones85]

I just got done with my first backload last night. I am 6' 0″ 230 lbs. and about 20% body fat.1. workout 7:30-8:302. PWO shake at 8:45- 60g whey isolate, 10 grams creatine, 2 large ripe bananas, 400mg caffeine 3. At 9:15- 2 cups cooked white rice, 2 boneless skinless chicken breasts, 1 cup corn4. 11:00- pint of butter pecan ice creamAnother question... I'm confused about backloading on off days. In the book he says to backload on the last day of consecutive days off from gym. Is this backload going to be just like any other backloading day? For instance, 400g of High GI carbs like Ice cream, potatoes, white rice, etc.? And the last training day before a couple days off should I be backloading like that also? Because I thought the backload was to replenish glycogen for the next days workout, but if there is no workout the next day how should I backload after my workout?

[Roadblock]

Where's the hydrolysate, casein, and leucine?RB

[Gl;itch.e]

Where's the hydrolysate, casein, and leucine?RB

Good call RB! Jonesy it looks like you are following Kiefers recommendations down to the letter! Good stuff.

Another question... I'm confused about backloading on off days. In the book he says to backload on the last day of consecutive days off from gym. Is this backload going to be just like any other backloading day? For instance, 400g of High GI carbs like Ice cream, potatoes, white rice, etc.? And the last training day before a couple days off should I be backloading like that also? Because I thought the backload was to replenish glycogen for the next days workout, but if there is no workout the next day how should I backload after my workout?

So for instance you train Friday night and wont train again till Monday? In a scenario like that you could backload on Sunday night. Youd basically do it by feel. You might want to try not backloading at first if your main goal is fatloss and just see how that workout goes. If its total ass you could try a normal sized backload and see if you do better. Then you may want to adjust the carbs down till a point where you can perform as desired but still not hamper fatloss. That level will be different for everyone obviously.

[jjones85]

HaHa, the casein, hydrolysate, and leucine are on the way. I ordered online and expect them here tomorrow. So is the carb backload more important for the workout you just completed? Or for the workout you are going to be doing the next day?

[jjones85]

Should I be using “healthier” lower GI carbs to backload for the next days workout on a day that I didn't work out? For example. I work out Friday, but not again until Monday. On Sunday should I be backloading with lower GI carbs or still backload the same way I would any other day?

[Roadblock]

I just got done with my first backload last night. I am 6' 0" 230 lbs. and about 20% body fat.1. workout 7:30-8:302. PWO shake at 8:45- 60g whey isolate, 10 grams creatine, 2 large ripe bananas (this is ok but dextrose is better), 400mg caffeine 3. At 9:15- 2 cups cooked white rice, 2 boneless skinless chicken breasts (go for 1 breast, this is a huge meal and the point is carbs not protein), 1 cup corn(corn is almost as bad as eating styrofoam, really no nutritional value at all)4. 11:00- pint of butter pecan ice creamAnother question... I'm confused about backloading on off days. In the book he says to backload on the last day of consecutive days off from gym. Is this backload going to be just like any other backloading day? For instance, 400g of High GI carbs like Ice cream, potatoes, white rice, etc.? And the last training day before a couple days off should I be backloading like that also? Because I thought the backload was to replenish glycogen for the next days workout, but if there is no workout the next day how should I backload after my workout?

This is a highly debated topic. The CBL is not ONLY for your next workout, but also to replenish your glycogen stores from the workout you just completed. You should be fine to backload after workouts, but do a small load on a non workout day if you have 2 consecutive days off.RB

[jjones85]

Ok, thanks RB. The small load on the last day off makes more sense to me than consuming 400g of carbs after no workout. As far as the corn goes, I remember hearing an interview with Kiefer in which he said he loves to eat corn in his backload.

[Gl;itch.e]

I just got done with my first backload last night. I am 6' 0" 230 lbs. and about 20% body fat.1. workout 7:30-8:302. PWO shake at 8:45- 60g whey isolate, 10 grams creatine, 2 large ripe bananas (this is ok but dextrose is better), 400mg caffeine 3. At 9:15- 2 cups cooked white rice, 2 boneless skinless chicken breasts (go for 1 breast, this is a huge meal and the point is carbs not protein), 1 cup corn(corn is almost as bad as eating styrofoam, really no nutritional value at all)4. 11:00- pint of butter pecan ice creamAnother question... I'm confused about backloading on off days. In the book he says to backload on the last day of consecutive days off from gym. Is this backload going to be just like any other backloading day? For instance, 400g of High GI carbs like Ice cream, potatoes, white rice, etc.? And the last training day before a couple days off should I be backloading like that also? Because I thought the backload was to replenish glycogen for the next days workout, but if there is no workout the next day how should I backload after my workout?

This is a highly debated topic. The CBL is not ONLY for your next workout, but also to replenish your glycogen stores from the workout you just completed. You should be fine to backload after workouts, but do a small load on a non workout day if you have 2 consecutive days off.RB

x2 You want to keep ALL backloads High GI. The idea is to spike insulin quickly and let it fall back to baseline quickly as well. Low GI carbs spike insulin slowly and for too long meaning your body is in a "fat storage" mode for longer than necessary.

[Roadblock]

Ok, thanks RB. The small load on the last day off makes more sense to me than consuming 400g of carbs after no workout. As far as the corn goes, I remember hearing an interview with Kiefer in which he said he loves to eat corn in his backload.

The most compelling arguement against corn that I have heard is when I guy told me to eat a cup of corn and then look in my shit the next day and see how much my body used.....RB

[maxmanlay]

Hi guys I am after a bit of critiquing myself, my PWO shakes are fine using everything Kiefer recommends, my only query is food, I have been over the forums over people's experiences but want to get specifics on myself if you guys have time would be great. I am 5'11 and currently after my prep phase down to 173lb and appx. 11% and am on CBL DB I want to aim my target weight to 180lb +. I train mon-fri, and I go pretty hard, not overworking my muscles using some principles but not ALL of Kiefers shockwave protocols. Here is my diet plans to date, I'll go from training, I ideally train between hours of 3-5pm (60mins session):4-5pm TRAIN5.30 PWO SHAKE (whey,hydrolysates,leucine,creatine,dextrose) + 1 large ripe banana6.30 1 cup jasmin rice with 2 lean chicken breasts and veggies (spinach, broccoli, beans and whatever is in house)8 excl CHO. Half a  PWO shake with half a meaty and cheesy pizza (homemade or organise made) not take away9 other half of shake with pastry, cherry turnover or equivalent..am a lover for cinnamon swirls so one of them! May have 2 of these10 - large helping of peanut butter ice cream (make it myself) I don't measure this, just a big ass bowlful10.30/11 casein shake with helping of dextrose (30g and 5g leucine) I use miscellar casein....What are your guys thoughts with amount and timings of these foods....I have done 2 days of this so cant issue what I feel but right now it is just after lunch and have had my tuna salad with some nuts and leucine whey isolate shake and feel kind of full but not bloated. Thanks, would really help..M

[Richard Schmitt]

Ok so I would limit the carb intake between 2-4 hours. Start off low fat carb protein meal then an hour later have whatever you'd like with in reason of course. You only have been doing it for two days so just be sure to monitor how it is affecting your body before it gets out of hand

[maxmanlay]

Thanks…appreciate it…so with a afternoon session as prescribed by Kiefer you should have excluding PWO shake and Post-Post Workout meal…about about 2/3 meals of slamming dirty…carbs?

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