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Hi, I've been searching the book, forums and anywhere else I could find without any definitive answers to this question. How many nights should you do CBL a week, and what difference does it make?2 nights a week, with 2 training days... will that gear you more toward fat loss?What did kiefer intend originally? Six days a week?In the promotional page for Carb Backloading he mentions that he gets to the gym "3 times a weekif he's lucky". Does this mean only 3 days per week of CBL?On a personal level, I first did CBL 5 days a week, then 4, then 3, now I'm at 2, back to back (Friday, Saturday)Cutting it down to one would technically be Carbnite. My main upper body workout is on Saturday and I kind of thought the refeed on friday night would fill my glycogen stores for the saturday workout. Even if my friday workout wasn't intense, it would be at the end of nearly 6 days of ULC so doesnt sound like it would be too bad.The reason I kept cutting the days down was because although I could see I was gaining muscle, it also looked like I was either gaining fat, or fat levels were staying the same. I've gradually and now firmly realized that my priority is fat loss over muscle gain.So yea, can anyone please shed some proper light on how many days people should do CBL and for what reasons?Thanksp.s. I'm around 22% bf, male currently ranging from 92.5 to 94 kg
It depends. You normally backload after resistance training in the evenings. You could structure it where its geared to fat loss or limit the days you do backload. You need to figure out amounts based upon your body and what foods work best.
There's no real formula. As Tex said you would need to play with it and structure it to meet your goals. I think if you are more interested in strictly fat loss, you should probably stick with Carb Nite, especially if your already down to just two carb refeeds per week. You can still maintain and even gain muscle with carb nite.CBL can be used for fat loss, but it's a little tricky to get it to work as a pure fat loss program. I typically see people on here using it for weight maintenance while adding strength (strength accumulation), or gaining weight and strength (density bulking) which usually adds some fat too.I personally am doing CBL-SA, with large amount of back loads only during my workout days and what I'm finding is that I'm gaining some slow good muscle weight, but also basically maintaining my fat % with this type of program.
Yea thanks for that input, in my limited personal experience, I also feel that proper CBL (3 or more days per week) doesnt actually help you to LOSE fat.Just out of curiosity, what would u think the improvement in the rate of fat loss would be by me goingfrom 2 days to 1 day per week?Any chance it would double without that extra load of carbs? Currently on about 0.5kg per week.cheers,
Yea thanks for that input, in my limited personal experience, I also feel that proper CBL (3 or more days per week) doesnt actually help you to LOSE fat.
Couldn't disagree more. I backload 4x a week, with one of them usually being a decent bit larger than the others and I've consistently leaned out over 2 months.
Yea thanks for that input, in my limited personal experience, I also feel that proper CBL (3 or more days per week) doesnt actually help you to LOSE fat.
Couldn't disagree more. I backload 4x a week, with one of them usually being a decent bit larger than the others and I've consistently leaned out over 2 months.
Agreed with the disagreement.I'm backload everyday (While training daily with a super high volume) and I'm actaully getting leaner, I've dropped weight the past 2 days.
Interesting to hear that even practically daily CBL can cause fat loss. Just so we're on the same page,what kind of volume are we talking about?For example how many mins a day, or how many sets a day in total? whatever the exercise.thanks
Interesting to hear that even practically daily CBL can cause fat loss. Just so we're on the same page,what kind of volume are we talking about?For example how many mins a day, or how many sets a day in total? whatever the exercise.thanks
Normally 1 movement a day, sometimes 2. For instance today was snatch high pulls with RR rows, but on a pressing day it will be just floor press or push press.I use CT's layer system and have 2 a days, but each session is 30-40 minute tops. I rarely spend over an hour a day training.
I currently run around 4BL's a week, I do Shockwave as a Base with added volume. Meaning two groups a day. Short Rest Periods, and if I do a rep range that isn't to near failure I repeat with a weight that its, or continue repetition until i get as close to failure as possible, without doing so.Only been on this type of CBL for about 5 weeks so Im less experienced with it that anthers. But I did a little over 3 months of CN before that and Im already seeing better results with the CBL than I got from CN.
I'm very new to CBL and had a question that is related to the original poster. I wanted to know if the following CBL protocol makes sense:I lift heavy 4 days a week Monday, Tuesday, Wednesday and Thursday (Wendler 5/3/1 program) and backload on each of those days, then I plan on doing under 30 grams of carbs on Friday and Saturday which are rest days, no exercising. That leaves Sunday which is where my big question comes, this is also a rest day, but I have a big lifting day on Monday. According to Kiefer you should never backload on a rest day unless you're pretty much super lean, which I am not, I'm between 15-18% body fat, but he also says it is OK to backload after two consecutive rest days in preparation for the next day of lifting. In the case of Sunday that is the third consecutive rest day. Any input as to whether backloading on the Sunday rest day is OK would be greatly appreciated.Just to Recap the following is what my week looks like:Monday: Lift - BackloadTuesday: Lift - BackloadWednesday: Lift - BackloadThursday: Lift - BackloadFriday: Rest - Very Low CarbSaturday: Rest - Very Low CarbSunday: Rest - Backload
I'm very new to CBL and had a question that is related to the original poster. I wanted to know if the following CBL protocol makes sense:I lift heavy 4 days a week Monday, Tuesday, Wednesday and Thursday (Wendler 5/3/1 program) and backload on each of those days, then I plan on doing under 30 grams of carbs on Friday and Saturday which are rest days, no exercising. That leaves Sunday which is where my big question comes, this is also a rest day, but I have a big lifting day on Monday. According to Kiefer you should never backload on a rest day unless you're pretty much super lean, which I am not, I'm between 15-18% body fat, but he also says it is OK to backload after two consecutive rest days in preparation for the next day of lifting. In the case of Sunday that is the third consecutive rest day. Any input as to whether backloading on the Sunday rest day is OK would be greatly appreciated.Just to Recap the following is what my week looks like:Monday: Lift - BackloadTuesday: Lift - BackloadWednesday: Lift - BackloadThursday: Lift - BackloadFriday: Rest - Very Low CarbSaturday: Rest - Very Low CarbSunday: Rest - Backload
From my understanding, and I have read A LOT of different posts about this exact subject, if you are trying to lean out you would NOT backload Sunday. You WOULD backload sunday if you are a power lifter or someone who is very concerned with your performance in the gym that following Monday. In general you will be able to lift just fine after 2 days with no carbs.So to recap, don't backload sunday unless you are focused more on performance than fat loss/aesthetics
Thanks for your reply Chico, but if I don't backload on Sunday that would be a total of 3 days with no carbs since I also won't back load on Friday and Saturday. I am concerned with performance ultimately, but don't want to sabotage my lean goals. I guess I should just try it out for a few weeks and see how I feel with a Sunday backload, maybe just do a smaller backload?
Thanks for your reply Chico, but if I don't backload on Sunday that would be a total of 3 days with no carbs since I also won't back load on Friday and Saturday. I am concerned with performance ultimately, but don't want to sabotage my lean goals. I guess I should just try it out for a few weeks and see how I feel with a Sunday backload, maybe just do a smaller backload?
This is what I personally would do, and everyone's body will be different. I know I can perform just fine without carbs in my system from following CNS for a few months. Prior to that while on CBL, I always feared my workouts would suck without enough glycogen, but your body adapts and a lot of it is mental. HOWEVER some people are more sensitive to the strength/glycogen stores relationship.If I were you I would try working out without the backload on that Sunday for 2 weeks and see how your Monday workout goes. If you feel drained and weaker, then yea definitely throw in a smaller backload. When I say smaller I mean if your regular backload is 300g of carbs for example, try 180-200 and see if it gets you the necessary energy for your Monday workout. Remember the carbs are there to fuel your workout.
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