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Hi, I do not believe the book talks about this anywhere but I am wondering how many nights a week I should carb back load to start out. Lets say I did resistance training 4 – 5 days a week. Since I do have fat to lose I believe that I should only do 2-3 times per week at most but i could be wrong about this. I do understand that you generally have to assess your body but I wanted to know if there was a general number people were sticking by. My first week of backloading was too dirty and I retained some carb weight, so next week I will stick to small backloads however many nights I do it.thanks
The carbs are to provide glycogen for muscle contraction during the training session. With that and you goal of weight loss in mind I would recommend 1 single backload 1 hour post workout, on workout days only, of approx. 200g. Use the assessment criteria in the book to judge yourself the next morning and adjust up or down as necessary. Without knowing your training style or your body type it is hard to be more specific, but I don't think you can go wrong with using my suggestion as a start.RB
The carbs are to provide glycogen for muscle contraction during the training session. With that and you goal of weight loss in mind I would recommend 1 single backload 1 hour post workout, on workout days only, of approx. 200g. Use the assessment criteria in the book to judge yourself the next morning and adjust up or down as necessary. Without knowing your training style or your body type it is hard to be more specific, but I don't think you can go wrong with using my suggestion as a start.RB
thanks. but do you mean to eat all carbs within an hour or not start eating them until an hour after training
The carbs are to provide glycogen for muscle contraction during the training session. With that and you goal of weight loss in mind I would recommend 1 single backload 1 hour post workout, on workout days only, of approx. 200g. Use the assessment criteria in the book to judge yourself the next morning and adjust up or down as necessary. Without knowing your training style or your body type it is hard to be more specific, but I don't think you can go wrong with using my suggestion as a start.RB
After workouts, can we get protein and carbs together? or just carbs and wait 1-2h and continue protein meals until bedtime?
Carbs and protein together is preferred. Having fats and carbs before bed helps as well, to keep from going hypo. Which in terms keeps you from having a sleepless night.
I plan to start doing hiit training three times a week. giving me weight lifting 4 to 5 and interval training three times. would this change my back load at all?
No it will help in fat loss though and glycogen depletion. To be honest though that's a lot of stress on your body. I'd do less with the HIIT.
Why so much HIIT? If it is sport oriented great, if for something else then lower it to 1-2x. And you wouldn't change your back loads at all.
if you only do hiit one day do you backload. I don't think the book was clear on this. like if I only did hiit Tuesday and Thursday. no weight lifting
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