- This topic has 7 voices and 26 replies.
-
Posts
-
http://athlete.io/2783/carb-back-loading-post-workout-when-to-eat-carbs-explained/Seems good for People that workout MON WED FRI . This is what I gathered from itSUNDAY Carbs + BACKLOADING ? MONDAY PWO - SHAKE NO CARBS ADDEDTUESDAY Carbs BACKLOADING ?WEDNESDAY PWO - SHAKE NO CARBS ADDED THURSDAY Carbs BACKLOADING ?FRIDAY PWO - SHAKE NO CARBS ADDEDSATURDAY ?Is it still safe to say for someone that works out MONDAY - THURSDAY / SATURDAY - SUNDAYMONDAY PWO - SHAKE + CARBS ADDED + BACKLOADING TUESDAY PWO - SHAKE + CARBS ADDED + BACKLOADING WEDNESDAY PWO - SHAKE + CARBS ADDED + BACKLOADING THURSDAY PWO - SHAKE NO CARBS ADDED + NO BACKLOADINGFRIDAY CARBS + Backloading (OFFDAY)SATURDAY PWO - SHAKE CARBS ADDED + BACKLOADINGSUNDAY PWO - SHAKE CARBS ADDED + BACKLOADINGSeems a little different then what the book explained. Not sure if his ideas have changed since that post. And for some reason the video is marked private ??
For the Mon/Wed/Fri person, they would not backload Saturday in either case, whether they're are backloading after a workout or the night before a workout.For the other scenario, yes, you are interpreting what Kiefer has said correctly.I wouldn't necessarily say Kiefer has changed his ideas though, as this is basically the protocol that he advises for people that workout in the morning; he is just extending its use.
Thanks man. One other thing about the book is the delta weight chart. At first glance for example someone that lost 10 lbs would need 909 grams of carbs. That seems totally insane for ONE day! I did some research and it seems you would take that value multiply by 1.5 divide by carb back loads per week. It seems funny the book never mentions that, seems pretty critical ! Took me a week or so to come to that conclusion. Do I have that correct ?
Thanks man. One other thing about the book is the delta weight chart. At first glance for example someone that lost 10 lbs would need 909 grams of carbs. That seems totally insane for ONE day! I did some research and it seems you would take that value multiply by 1.5 divide by carb back loads per week. It seems funny the book never mentions that, seems pretty critical ! Took me a week or so to come to that conclusion. Do I have that correct ?
Where did you get that from
Thanks man. One other thing about the book is the delta weight chart. At first glance for example someone that lost 10 lbs would need 909 grams of carbs. That seems totally insane for ONE day! I did some research and it seems you would take that value multiply by 1.5 divide by carb back loads per week. It seems funny the book never mentions that, seems pretty critical ! Took me a week or so to come to that conclusion. Do I have that correct ?
That chart shows you your estimated TOTAL amount of carbs you can store as glycogen. So you don't, and shouldn't, be consuming that 909 every time you backload, unless you're somehow managing to fully deplete yourself with every single workout. Which would suck. A lot.
Thanks man. One other thing about the book is the delta weight chart. At first glance for example someone that lost 10 lbs would need 909 grams of carbs. That seems totally insane for ONE day! I did some research and it seems you would take that value multiply by 1.5 divide by carb back loads per week. It seems funny the book never mentions that, seems pretty critical ! Took me a week or so to come to that conclusion. Do I have that correct ?
Where did you get that from
I've actually heard that too.. but only referenced as "someone on here discovered that seems to work well, and people have been getting good results from it." How would you go about picking a backload starting point? In terms of carb quantity, I mean.
Thanks man. One other thing about the book is the delta weight chart. At first glance for example someone that lost 10 lbs would need 909 grams of carbs. That seems totally insane for ONE day! I did some research and it seems you would take that value multiply by 1.5 divide by carb back loads per week. It seems funny the book never mentions that, seems pretty critical ! Took me a week or so to come to that conclusion. Do I have that correct ?
Where did you get that from
Sckiely came up with that ratio/equation that seemed to do fairly well. He's practiced it on himself as well as his clients I believe.
Makes sense. I mean 900×1.5=1350, 1350/4=337.5. If you backloaded with 300g of carbs each workout for 4 workouts a week it seems sound. I shoot for 300 to 500 depending on the workout.RB
Thanks man. One other thing about the book is the delta weight chart. At first glance for example someone that lost 10 lbs would need 909 grams of carbs. That seems totally insane for ONE day! I did some research and it seems you would take that value multiply by 1.5 divide by carb back loads per week. It seems funny the book never mentions that, seems pretty critical ! Took me a week or so to come to that conclusion. Do I have that correct ?
Where did you get that from
Thanks man. One other thing about the book is the delta weight chart. At first glance for example someone that lost 10 lbs would need 909 grams of carbs. That seems totally insane for ONE day! I did some research and it seems you would take that value multiply by 1.5 divide by carb back loads per week. It seems funny the book never mentions that, seems pretty critical ! Took me a week or so to come to that conclusion. Do I have that correct ?
Where did you get that from
I've actually heard that too.. but only referenced as "someone on here discovered that seems to work well, and people have been getting good results from it." How would you go about picking a backload starting point? In terms of carb quantity, I mean.
I though the chart was the starting point.
Makes sense. I mean 900x1.5=1350, 1350/4=337.5. If you backloaded with 300g of carbs each workout for 4 workouts a week it seems sound. I shoot for 300 to 500 depending on the workout.RB
I wonder if it would make a difference if you worked out say 5 or 6 times a week. Obviously the daily carb value goes down but the weekly remains the same.
Thanks man. One other thing about the book is the delta weight chart. At first glance for example someone that lost 10 lbs would need 909 grams of carbs. That seems totally insane for ONE day! I did some research and it seems you would take that value multiply by 1.5 divide by carb back loads per week. It seems funny the book never mentions that, seems pretty critical ! Took me a week or so to come to that conclusion. Do I have that correct ?
Where did you get that from
I've actually heard that too.. but only referenced as "someone on here discovered that seems to work well, and people have been getting good results from it." How would you go about picking a backload starting point? In terms of carb quantity, I mean.
I though the chart was the starting point.
That is a estimate of your total glycogen stores, everyone is different as far as their backload amounts.For instances mine is around 750g and I backload every night with 300-400g with 1-2 times a week of 500g+. If I was leaning more toward cutting I'd likely drop to 200-300g a night with 1 big one a week. I do train 7 days a week.
Yea I know skiely does that but that's his thing. The poster used the word “research” so I thought he may have seen it in some sort of study.While its good to have a starting point, I think people need to learn to determine their own carb needs. It is very variable so that's why I don't like carb recommendations.
The only issue I have had with these numbers over the past year is that people train differently and the numbers need to reflect that. I train with a pretty high intensity level and focus on one of the 4 main lifts in each workout (following 5/3/1). But I backload more on deadlift and squat days than I do on bench or shoulder days. Some guys may just do a workout with bi's and tri's and figure it needs a 400g backload. You need to be realistic. It's ALWAYS better to start low and work up rather than overshoot the mark and eat too much.RB
The only issue I have had with these numbers over the past year is that people train differently and the numbers need to reflect that. I train with a pretty high intensity level and focus on one of the 4 main lifts in each workout (following 5/3/1). But I backload more on deadlift and squat days than I do on bench or shoulder days. Some guys may just do a workout with bi's and tri's and figure it needs a 400g backload. You need to be realistic. It's ALWAYS better to start low and work up rather than overshoot the mark and eat too much.RB
I think what you just said is $ man thanks. you actually answered what I was going to ask next lol. Are you including the carbs in your PWO shake as part of your total back load carbs ?
You must be logged in to reply to this topic.