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I usually backloaded with 500 and more carbs every training day (5 times a week) + 300g carbs every other day.Yeah I became a little bit fat, but 100-200g carbs would be pretty less for myself.
I have personally found that doing ULC instead of carbs when not on a Backload allowed me to strip the fat while keeping the gains.
I'm pretty lucky in that I've always had a fast metabolism and started off skinny so at present I backload every night wit both clean carbs an 'dirty' ones, usually potato or white rice with my after training meal and cereals, deserts or pastries etc as my last meal before bed! And a one or two nights each week I'll even exchange the 'cleaner' rice an potato for a pizza or something. Plus I make my last protein shake before bed with ice cream! Doing this I've managed to drop my body fat percentage so it is possible. I even think sometimes I'm not eating enough!
I started dirty with pizza and ice cream, but quickly got sick of it, also it was expensive. Now I follow my workout with a Hypertophic Potentiator shake, wait 30 minutes, then eat 2 heaping bowls of basmati rice with tuna and choke down half a gallon of whole milk. (The milk, from what I understand, is low-GI, but also highly insulinotropic.)
Just catching up on this thread. I wanted to point something out because of the heavy amount of discussion around the GI(glycemic index) of certain foods.Not that the GI does not matter, but it is important to note that some High GI foods (white bread in particular) will actually be end up giving you less of an insulin spike than the GI might hint to. Unless of course you are just eating plain white bread. This is referred to as the GL(glycemic load) which changes the overall impact on blood sugar of food when paired with other foods. For example making PB toast on white bread is going to make the GL of that white bread very low. Additionally adding a ton of protein, and butter to white rice will have the same (lowering effect). Examples can go on with Pizza, Italian Sub, etc. I do believe Keifer was/is well aware of this when writing CBL, which is probably why he recommends Whey/Leucine and even 1/2 Hypertrophic shake in some cases with meals. To help drive insulin levels up when eating these types of foods.
Could you then get round that by eating your carb source separate from your protein for instance have my rice or potato's then wait for a while then eating the protein?
In theory i guess eating rice first would work. But I dont think its THAT big of a deal esp with the higher GI foods. Just wanted to point out the fact that the GI is effected by what you pair it with. I think this is also talked about (in some of the same context) by Keifer in his post about people saying protein can make you fat. The ladder part of the article he talks about PWO meal content and the importance of making sure you eat the right food at the right time
In theory i guess eating rice first would work. But I dont think its THAT big of a deal esp with the higher GI foods. Just wanted to point out the fact that the GI is effected by what you pair it with. I think this is also talked about (in some of the same context) by Keifer in his post about people saying protein can make you fat. The ladder part of the article he talks about PWO meal content and the importance of making sure you eat the right food at the right time
I understand what you're saying, but why would Kiefer tell us to eat protein with every carb meal then?
Protein is fine it will help raise insulin because of the FFA (yet another reason he suggests the shakes with the meals), i think the implication was pointed more toward fat. Hence saving the fattier meals. (i.e turnovers for the latter part of the BL) Fat has a nulling effect on the glycemic response of food, (hence having fat&protein meals during ULC, to keep the FFA from the protein from raising insulin levels.)The sugary carbs, donuts, ice cream etc, will be largely unaffected by the fat being that pure sugar is going to skyrocket BS levels no matter what, I was currently shed light on the fact the fat may have an impact on controling with hypoglycemic issues (your BS dropping to suddenly). Another reason to have fat at the end of a BL, or your CN for that matter.
Fat actually enhances the insulin response when eaten with carbs – not sure where this idea has come from that the opposite occurs? The reason for not having fats in the early part of a backload is because they could then be in the bloodstream when spiking insulin again closer to the end of the window – which could result in that fat then being shuttled into fat cells and stored.
I have seen people talk about fat having that responce. But show me a clinical (and reliable) report that fat does this and I will begin to belive it.
There are loads, for example http://m.ajcn.nutrition.org/content/88/3/638.full
This is a study of a whopping 14 people, and 5 of them had this response. Additionally the response was noted to have a more direct effect from monounsaturated fats, which Keifer suggested avoiding with carbs because the have higher potential to store as fat. Im not dissing the theory, but fat has shown to reduce the GL of food, while it may raise insulin output, BS levels will not be raised as high as they would have with certain foods.
but fat has shown to reduce the GL of food, while it may raise insulin output, BS levels will not be raised as high as they would have with certain foods.
True.. anything can change the GL of a food, since GL is based on quantity/ratio consumed.We're looking for elevated insulin, not elevated blood sugar.. It just so happens that an increase in blood sugar will cause an increase in insulin (provided a relatively undamaged individual, of course), but not vice versa.. Above you said you don't believe that fat + carbs = greater insulin release, but in the green above you basically said it does.. I'm confused. STOP CONFUSING ME! 😛
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