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Hi again everyone, I have been CBL'ing for the past 3 weeks and feel like I am seeing results, however there's one thing I'm not sure if I'm doing right. I am following the meal plans Kiefer has laid out and here is my week as followsMonday - No Training - No BackloadTuesday - Evening Training 6PM - Low carb all day until after training then BackloadWednesday - No Training - No BackloadThursday - Evening Training 6PM- Low carb all day until after training then BackloadFriday - Evening Training 6PM - Low carb all day until after training then BackloadSaturday - Late morning Training 11AM - Small amount of carbs post workout then Backload in the eveningSunday - Late morning training 11AM - Same as aboveBasically, I have seen people say that you should backload the previous day if you are training in the morning, so does this mean for my Sunday training, the backload that Sunday evening is not needed as I don't need my glycogen levels full for Monday as I do not train then?
i wouldn't have the small amount of carbs on that saturday or sunday pre training keep all carbs after training or some people on here like to have during and after
No carbs pre-workout whatsoever, have a PWO shake of only whey and luecine add MCT oil too if you'd like. Stay ULC Saturday till the evening and have your last meal be your backload, that way you will be fueled for Sundays workout. For Sunday you could backload that evening if you wanted to or stay ULC all day, I think most people would just stay ULC if fat loss is your main concern.
i wouldn't have the small amount of carbs on that saturday or sunday pre training keep all carbs after training or some people on here like to have during and after
Sorry, my mistake, I ment to say post workout lol
No carbs pre-workout whatsoever. Stay ULC Saturday till the evening and have your last meal be your backload, that way you will be fueled for Sundays workout. For Sunday you could backload that evening if you wanted to or stay ULC all day, I think most people would just stay ULC if fat loss is your main concern.
Just realised that was a mistake, I ment to say post workout. I was thinking to myself that ULC would probably be best.
No carbs pre-workout whatsoever. Stay ULC Saturday till the evening and have your last meal be your backload, that way you will be fueled for Sundays workout. For Sunday you could backload that evening if you wanted to or stay ULC all day, I think most people would just stay ULC if fat loss is your main concern.
Just realised that was a mistake, I ment to say post workout. I was thinking to myself that ULC would probably be best.
I fixed it
It's fine and I had the same concernDrop the carbs in the PWO shake as mentioned belowYou only backload on the previous night if you are running back to back off days - which you aren't
PWO = POST workout, not PRE. Have carbs POST workout, not PRE. PWO doesn't mean Pre-workout. Just to be clear, in case there is any confusion. Some people get this wrong.
I'm referring to Sat & Sun workoutsThese are midday sessions so the carbs should be dropped from those post workout shakes. When training in the evening agreed, carbs should be in the post workout shake
I'm referring to Sat & Sun workoutsThese are midday sessions so the carbs should be dropped from those post workout shakes. When training in the evening agreed, carbs should be in the post workout shake
+1This situation is DIRECTLY discussed in the "Middle Training" chapter of the book.That being said; if you remove the post workout carbs on your midday training days, your backloading schedule looks on point.
It's fine and I had the same concernDrop the carbs in the PWO shake as mentioned belowYou only backload on the previous night if you are running back to back off days - which you aren't
This is false. If you are training fasted in the morning, it has been suggested all along that you should backload the night before - Per Kiefer. I do agree with getting rid of the PWO carbs until the actually backload though. Shane, because your training is at 11AM, I wouldn't backload the night before. Keep everything low carb until your actually PWO. Have the shake, then eat appropriately. Or not appropriately!!!
It's fine and I had the same concernDrop the carbs in the PWO shake as mentioned belowYou only backload on the previous night if you are running back to back off days - which you aren't
This is false. If you are training fasted in the morning, it has been suggested all along that you should backload the night before - Per Kiefer. I do agree with getting rid of the PWO carbs until the actually backload though. Shane, because your training is at 11AM, I wouldn't backload the night before. Keep everything low carb until your actually PWO. Have the shake, then eat appropriately. Or not appropriately!!!
Not sure he says he is training fasted and I would argue, based on the definitions, that the 11:00 AM training regime fits more in the middle training bucket than early AM.Although reading the original question again "Basically, I have seen people say that you should backload the previous day if you are training in the morning, so does this mean for my Sunday training, the backload that Sunday evening is not needed as I don't need my glycogen levels full for Monday as I do not train then?"I would say that he should still backload on Sunday evening as the carbs are for the Tuesday evening session, irrespective of Monday's activities. The backload on Saturday is also correct as this is based on Saturday training and will help prepare the body for Sunday's training
Thanks for all your help, only now got the chance to have a look at the reply's.
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