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Some interesting posts here guys.For those of you who stick to the starchier type route, do you still start the backload or carb nite with something like a shake with whey, dextrose and leucine and then go onto solid foods like rice and potatoes etc?Do you guys even consume the usual Isolate, carb and leucine shakes on backloads between meals? Also, I've seen white bread mentioned... Is that an ok route to go down? I've never really had any known issues with gluten, but was under the impression to still avoid gluten.
I might be misunderstanding something, but you said break the fast with shake, dextrose/leucine. The fast in the morning you avoid carbs, and if you workout in the evening you would have eaten ULC all day, so not really a fast. Probably just a miscommunication as I'm sure you know that.But ya, post workout in the evening I take a shake like mentioned above, then about an hour later eat carbs. I do still take 2 shakes in the evening with my meals. Usually 2 hours apart or so. I like to space it out some, and it's rare I can consume all my carbs in 2 hours. I still eat gluten but try to limit it. On big workout days like squats, I eat homemade pizza and I use regular flour. Since I eat like a whole pizza, I avoid gluten with any other carbs I take.If on days where I eat rice and potatoes, my next carb meal might be bagels/junk cereal or instant pancakes. In one of the latest podcasts Kiefer even mentions it might be a good idea to actually eat some gluten to keep your body used to it or to keep the tolerance. Can't remember exact reasoning, somebody else can chime in.
I might be misunderstanding something, but you said break the fast with shake, dextrose/leucine. The fast in the morning you avoid carbs, and if you workout in the evening you would have eaten ULC all day, so not really a fast. Probably just a miscommunication as I'm sure you know that.But ya, post workout in the evening I take a shake like mentioned above, then about an hour later eat carbs. I do still take 2 shakes in the evening with my meals. Usually 2 hours apart or so. I like to space it out some, and it's rare I can consume all my carbs in 2 hours. I still eat gluten but try to limit it. On big workout days like squats, I eat homemade pizza and I use regular flour. Since I eat like a whole pizza, I avoid gluten with any other carbs I take.If on days where I eat rice and potatoes, my next carb meal might be bagels/junk cereal or instant pancakes. In one of the latest podcasts Kiefer even mentions it might be a good idea to actually eat some gluten to keep your body used to it or to keep the tolerance. Can't remember exact reasoning, somebody else can chime in.
Thanks for the reply. You spotted the mistake in my post... I've just edited it to be more accurate. Thanks for pointing it out 🙂As you've said, I mean start the backload or carb nite with a shake, not break the fast haha. Silly me.Because of my current training days, and protocol (I'm using SA and training first thing in the morning), I should in theory backload the night before.So when I train on the Monday morning at 5:30am, I will eat ULC, protein and fat on Sunday morning, then start my backload Sunday evening. I should start with a shake as already mentioned, then go onto solid carbs. Then perhaps chuck a couple more shakes in between carb meals.I will then train fasted in the morning, and then I'm still unsure to include carbs post workout or not? I've seen some say to have carbs post workout if I train fasted in the morning, and have backloaded the night before as it will increase the insulin response post training... Or just drop the carbs and have leucine instead. Some even say add MCT post workout instead of carbs.
I might be misunderstanding something, but you said break the fast with shake, dextrose/leucine. The fast in the morning you avoid carbs, and if you workout in the evening you would have eaten ULC all day, so not really a fast. Probably just a miscommunication as I'm sure you know that.But ya, post workout in the evening I take a shake like mentioned above, then about an hour later eat carbs. I do still take 2 shakes in the evening with my meals. Usually 2 hours apart or so. I like to space it out some, and it's rare I can consume all my carbs in 2 hours. I still eat gluten but try to limit it. On big workout days like squats, I eat homemade pizza and I use regular flour. Since I eat like a whole pizza, I avoid gluten with any other carbs I take.If on days where I eat rice and potatoes, my next carb meal might be bagels/junk cereal or instant pancakes. In one of the latest podcasts Kiefer even mentions it might be a good idea to actually eat some gluten to keep your body used to it or to keep the tolerance. Can't remember exact reasoning, somebody else can chime in.
Thanks for the reply. You spotted the mistake in my post... I've just edited it to be more accurate. Thanks for pointing it out 🙂As you've said, I mean start the backload or carb nite with a shake, not break the fast haha. Silly me.Because of my current training days, and protocol (I'm using SA and training first thing in the morning), I should in theory backload the night before.So when I train on the Monday morning at 5:30am, I will eat ULC, protein and fat on Sunday morning, then start my backload Sunday evening. I should start with a shake as already mentioned, then go onto solid carbs. Then perhaps chuck a couple more shakes in between carb meals.I will then train fasted in the morning, and then I'm still unsure to include carbs post workout or not? I've seen some say to have carbs post workout if I train fasted in the morning, and have backloaded the night before as it will increase the insulin response post training... Or just drop the carbs and have leucine instead. Some even say add MCT post workout instead of carbs.
It depends, if training under an hour then no, especially if goal is fat loss. If over an hour and want some muscle gain, then some carbs in the shake is or can be okay. I would do some MCT Oil in the shake sans carbs.
Thanks BT, as always, top advice.Out of interest though, what does the MCT post workout do instead of the carbs? I seem to find mixed info really.Primary goals in order are, strength 1st, followed by recovery and fat loss a joint 2nd. At this time my training isn't aiming for hypertrophy, although it's always welcome 🙂 Performance is the overall goal though, with a strong man comp coming up I need to me as strong as possible, and as fit and healthy as I can.
The MCT oil helps the insulin spike drop back to normal levels a little faster if recall correctly
Thank you. So I put leucine in to increase the spike, and MCT to help it lower?So during the SA protocol, and with my training split I need to backload on my off days, the night before a AM workout. I will then train fasted, with a PWO shake straight after...Carbs in this PWO shake will depend on the session and duration.If carbs are not included, the shake will consist of Whey, Leucine, Creatine and MCT.Man this can get confusing for a pleb like me haha.
The MCT oil helps the insulin spike drop back to normal levels a little faster if recall correctly
Thank you. So I put leucine in to increase the spike, and MCT to help it lower?So during the SA protocol, and with my training split I need to backload on my off days, the night before a AM workout. I will then train fasted, with a PWO shake straight after...Carbs in this PWO shake will depend on the session and duration.If carbs are not included, the shake will consist of Whey, Leucine, Creatine and MCT.Man this can get confusing for a pleb like me haha.
No MCT oil doesn't lower it, helps get back to base level faster. As I said if I recall correctly, it does help the spike. Sounds like a good plan.
Some interesting posts here guys.For those of you who stick to the starchier type route, do you still start the backload or carb nite with something like a shake with whey, dextrose and leucine and then go onto solid foods like rice and potatoes etc?Do you guys even consume the usual Isolate, carb and leucine shakes on backloads between meals? Also, I've seen white bread mentioned... Is that an ok route to go down? I've never really had any known issues with gluten, but was under the impression to still avoid gluten.
I have a PWO shake with whey isolate and leucine. I don't put carbs in my PWO shake because I'd rather eat real food.White bread is fine if you tolerate gluten. I personally don't think there's any reason to avoid it if you aren't sensitive or intolerant.
White bread is fine if you tolerate gluten. I personally don't think there's any reason to avoid it if you aren't sensitive or intolerant.
i.e. PIZZA!!!
Some interesting posts here guys.For those of you who stick to the starchier type route, do you still start the backload or carb nite with something like a shake with whey, dextrose and leucine and then go onto solid foods like rice and potatoes etc?Do you guys even consume the usual Isolate, carb and leucine shakes on backloads between meals? Also, I've seen white bread mentioned... Is that an ok route to go down? I've never really had any known issues with gluten, but was under the impression to still avoid gluten.
I have a PWO shake with whey isolate and leucine. I don't put carbs in my PWO shake because I'd rather eat real food.White bread is fine if you tolerate gluten. I personally don't think there's any reason to avoid it if you aren't sensitive or intolerant.
Hell yeah! I agree on eating the carbs over drinking them.I think I shall throw in some pizza or white bread at some point and see how I get on 🙂Thanks.
White bread is fine if you tolerate gluten. I personally don't think there's any reason to avoid it if you aren't sensitive or intolerant.
i.e. PIZZA!!!
+1
White bread is fine if you tolerate gluten. I personally don't think there's any reason to avoid it if you aren't sensitive or intolerant.
i.e. PIZZA!!!
+1
That's my plan tonight.
Some interesting posts here guys.For those of you who stick to the starchier type route, do you still start the backload or carb nite with something like a shake with whey, dextrose and leucine and then go onto solid foods like rice and potatoes etc?Do you guys even consume the usual Isolate, carb and leucine shakes on backloads between meals? Also, I've seen white bread mentioned... Is that an ok route to go down? I've never really had any known issues with gluten, but was under the impression to still avoid gluten.
I have a PWO shake with whey isolate and leucine. I don't put carbs in my PWO shake because I'd rather eat real food.White bread is fine if you tolerate gluten. I personally don't think there's any reason to avoid it if you aren't sensitive or intolerant.
ibobland, in terms of sensitive or intolerant to grains or gluten, would one know if that's the case? I mean, could one be sensitive or intolerant without knowing? I've never really had problems with grains, except from when I introduced them again after several months without, but I've still been limiting them, because I thought they kinda bad anyway.
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