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I finish my 10 day prep-phase tomorrow, and am looking for some advice pertaining to my first carb-load.At the moment I am down 4.4lb, but expect this to rise to 5.5lb by tomorrow morning.I will finish training about 6pm.Immediate Post-Workout:30g whey isolate2 bananas1 Hour Post-Workout:3 cups cooked white rice250g fried chicken breast2 Hours Post-WorkoutChocolate chip muffinsCoconut crunch cookiesCocoa pops with milkProvided I eat enough muffins, cookies, and cereal I will reach my target of 500g CHO. I've decided to hit my recommended target, and make adjustments down depending on body composition the following morning.I'm finding it difficult to decide what high GI foods to consume. I am trying to limit sucrose consumption, but this seems to be in all packaged supermarket goods in high quantities.I also enjoy fruit, but realize I should keep fructose consumption limited. What is the maximum amount of fructose you would recommend?Please share some common foods you include in your back-loads. I would prefer recommendations with minimal amounts of sucrose and fructose. Thank you.
Dextrose is something you might want to consider in having more often than not. If you're worried about fructose/sucrose consumption. 120g of sugar / 2 =60g of fructose is a good limit to go by. If you opt for dextrose, it's pure glucose so no worries about it being stored as fat. Unless you go completely over board. then it happens.
Dextrose is something you might want to consider in having more often than not. If you're worried about fructose/sucrose consumption. 120g of sugar / 2 =60g of fructose is a good limit to go by. If you opt for dextrose, it's pure glucose so no worries about it being stored as fat. Unless you go completely over board. then it happens.
Thats the thing big tex and the reason why people fail on CBL is that overboard for people means different things, i think there is to much extreme in this , 1 hand some people have about 100g and it aint enough to do jack shit and the others have anout 1000g carbs and wonder how they have fat fucked themselfs, OP As others have done you just gotta see how YOUR body reacts to certain products!
Completing the 10 Day Prep Phase was the best thing I ever did. My weight loss was 4.5lbs which translated to 409g of carbs for CBL.Pretty much in-line with every other major "bulking" program except high glycemic carbs. 🙂Dextrose is a nice idea. I may look into that. It is suggested along with waxy maize and malto. Even a combo would work I believe.Tonight I cut the potato in half (7.3oz) and had 40 green grapes. Limited fruit but it does work.Trying to keep my back load window to 3 hours. I'm Density Bulking from 11.9% body fat. Evaluting how I look and feel each morning.Thus far, the 409g is pretty good. Don't feel fat. Don't feel soft. Workouts are gonig great. I feel a bit "stuffed" at night but in the morning, no bloat, it's all good. I'm even hungry (but we know how CBL and breakfast goes).I've found:Immediate Post-Workout:formula listed in the CBL book (buy the raws yourself or pay a private label to mix it up for you with a nice flavoring)1 Hour Post-Workout:2 cups cooked jasmine white rice4-6oz chicken breast/fish/red meat14oz white potato w/butter2 Hours Post-Workout4 cups frosted flakes2 cups of lactose 1% milk10g whey isolate; 3-5g leucineBedtime1/2 cup lowfat cottage cheese
I am having success with:1/2 hour pre workout - potentiator shake.1/2 hour post workout - pwo shake.1/2 hour after pwo shake - small cut of meat, small helping of greens, then carbs (5 butter tarts and 1/2 a cheesecake), or 1/2 lb of chocolate covered raisins.2 hours later - 10g whey, 5g leucine, small cut of meat and another big carb load of cake, pie or turnovers.1 hour later - 2 cups low fat cottage cheese.1/2 hour later - bed.I found that I get real dirty right off the get go pwo and it works great. You all seem very conservative with your post workout meal and get dirtier after that. Why wait?RB
1/2 hour after pwo shake – small cut of meat, small helping of greens, then carbs (5 butter tarts and 1/2 a cheesecake), or 1/2 lb of chocolate covered raisins.
I thought the general consensus was to try keep fat intake minimal in the initial post-workout meal. Thereafter not to be concerned with fat intake, to a point.
2 hours later - 10g whey, 5g leucine, small cut of meat and another big carb load of cake, pie or turnovers.1 hour later - 2 cups low fat cottage cheese.1/2 hour later - bed.
This approach - tapering CHO intake down, and fat intake up, toward the end of back-loading - seems to be popular. Is this recommended by Kiefer?
I found that I get real dirty right off the get go pwo and it works great. You all seem very conservative with your post workout meal and get dirtier after that. Why wait?RB
Read above. I thought it was recommended to limit fat intake during the initial post-workout meal.
Dextrose is something you might want to consider in having more often than not. If you're worried about fructose/sucrose consumption. 120g of sugar / 2 =60g of fructose is a good limit to go by. If you opt for dextrose, it's pure glucose so no worries about it being stored as fat. Unless you go completely over board. then it happens.
I think I will need dextrose. Even though my CHO target (500g) is relatively low compared to some, I'm struggling.I thought these muffins would go down quick and easy, I've only had 7 of the 12 and I am completely full. I only managed 2 of the 3 cups of jasmine rice.The bananas I had with my post-workout shake were unbelievable! Having had no fruit for 10 days, virtually no CHO even, made me appreciate each bite. The limited fruit on CBL is the only real downside for me.
I think everything works in ratios. For instance if you eat 50g protein but it has 10g fat the net benefit of the protein outweighs the fat. Not to say the fat is bad, but to put it into terms of what I said before the amount of carbs I am packing in is far greater than any fat intake that might be associated with my selections.Hopefully that is what you meant. Also, on a side note, keep your omega 3's up with every meal during the day. I also found that limiting (not completely stopping) my water intake after the workout helped alot with water retention. I was having alot of water (pre workout shake, water during workout, post workout shake, protein and leucine shake, then a bunch more water in between) and I found that not drinking any extra water over and above that required for shakes after workout helped me alot to not get bloated and it helped me to turn the corner on losing fat again.RB
I agree that personally I'm a conservative in my initial post-workout meal. There's a few reasons for this.#1: I come from the traditional bodybuilder world of low glycemic, fibers carbs, stay away from the bad stuff world. So eating these trashy types of carbs has never had a place. It's a mindset chane for me.#2: I've never done this so I wanted to start off conservative and adjust as necessary depending on how I feel. The first couple of back load days when I ate mostly trashy food (muffins, turnovers, etc) I felt stuffed and sick. Like too much sugar? Toning it down has helped me enjoy that huge bowl of corn flakes!#3: Thus far going by how I feel and look, I like the idea this can be "naughty" but not so bad that you could argue the negative aspects to health with all the trashy carbs and chemicals people probably ingest. Having a potato with butter is high glycemic but changes with protein as do all these meals. Grapes give me that high glycemic jump thru nature's sugar but in a small amount so it's not too much fructose.The book says the trashier the better but it also says to make better choices by avoiding processed junk and gonig for homemade versions.I'm loving the program thus far. I am conservative but I assume with the feedback loop of my own body, I'll make adjustements. I am also glad to know I can be more aggressive and potentially do better!
Sounds weird but I found that going high and then tapering down is better. I have been dieting for many years ULC and have been working out hard for 22 years. I also came from the mindset of only clean carbs, eat them in the am, then taper off by dinner. When I started I used my body as a gage and gained 6 lbs in the first 2 days. I was freaking out and cut my loads back to about 200g per cbl night. I wasn't getting any results for over a week, but wasn't gaining any more weight so I was happy. Then I said “fuck it”, I know from experience that fluctuations are natural but if I try to control the diet too much and not follow the program as stated then I might just end up spinning my wheels. Since I wasn't interested in wasting my time I just jumped in with both feet. I figured, worst case, I'd gain 10 lbs that I can just lose again and the experiment would be a success and tell me that I failed. I made my drop dead number a 10 pound total gain, after that I would go back to ULC and rethink my plan. I upped my carbs, got real dirty, and now I am getting more vascular and losing weight. I have almost lost the 6lbs gained and am way fuller in all my muscles and tighter im my waist. I am starting week 4 of the plan (which is week 3 of jumping in with both feet) and am looking good with everything going right.Toss out all of your old notions and jump in. What's the worst case? You gain a few pounds and just diet them back off again, but believe me, you have to go 100% to get the results you want!RB
Age: 40Lifting Exp: 20+ years (started at 16 like most; flucuated during school; classic ectomorph)Height: 5'8"Weight: 184Body Fat: 11.9% hydrostatic after the 10 day prep phaseWorkout: ShockwaveThus far, feeling good in the mornings. Feel full. Not bloated. Gym workouts are good to great. Doing HIIT twice a week (after abs) and on Sunday. Saturday is the day off. Stretching, light movement. No weights; no hard cardio. Here's where I am taking my conservative approach:Page 216 of the Appendix:That doesn’t mean, however, that you have to eat trash. You need to trigger a strong insulin response. Use white rice, sweet potatoes, the winter squashes, ripe bananas and grapes, all of which produce strong insulin reactions.Carb Back-Loading does not depend on junk; it’s just that it allows you to eat it without consequence.
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