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Hey everyone!So all AM I've been totally over thinking this, and I straight up need someone to tell me what do eat. Today I'm going to be in the car all day from 12PM-7PM and then we're going to a restaurant. Today is the first day I've not lifted while doing DB for backloading, but I did do 30 mins of HIIT this morning. I'm going to be sitting all day and so I basically don't know what to do. Do I go ULC today or do I just eat like a normal backloading day? So far I've had 2 TBSP of coconut oil and 1 TBSP of heavy cream and tonight before bed I'm having a container of cottage cheese. But what I need to know is, what should I have for lunch before I leave, and what should I order at the restaurant that would be ideal? And should I get dessert?(I'm a 20 year old 5'5" female at 112 lbs and 9-10% body fat. I lift heavy 4 days per week doing a 5/3/1 split and do HIIT pretty frequently too. I've also backloaded big these past 2 nights... the 1st night was my first backload and yesterday was a backload after leg day...)
For you I would suggest one off day backloading meal. Make it heavy and filling like a burger and fries, steak and baked potato, or pizza. In this situation you want a little bit of carbs (probably about 150 g or so), but you don't want to slam carbs. Unless you plan on staying up really late, that cottage cheese probably won't be necessary. Every other meal will be ULC.Remember to use the mirror check, which will probably be very important for you. Since you are on DB, in the morning you should look like you are carrying water, but there should not be a loss in definition.
Thank you so much!!!And thanks for informing me about the carrying water thing. I looked at my stomach in the mirror this AM and it was so weird because the top of my abs were cut and defined but I had a (ARGH) stupid little pooch at the bottom which I've never had before. Will this dang poochiness go away? Lol... Seriously though, will it?
Thank you so much!!!And thanks for informing me about the carrying water thing. I looked at my stomach in the mirror this AM and it was so weird because the top of my abs were cut and defined but I had a (ARGH) stupid little pooch at the bottom which I've never had before. Will this dang poochiness go away? Lol... Seriously though, will it?
If you were to go ULC for two days (no backload) it would go away.
Sweet.. so youre saying to backload every day I lift (Mon-Thurs) then go ULC on Friday and Saturday, then backload on Sunday before my next week of workouts?
Sweet.. so youre saying to backload every day I lift (Mon-Thurs) then go ULC on Friday and Saturday, then backload on Sunday before my next week of workouts?
Really on Desnity Bulk you are supposed to backload every day. However you being female that may be unecessary or even detrimental. I personally don't know, you are going to have to experiment and find out. I would definately backload on Sunday night though.
Sweet.. so youre saying to backload every day I lift (Mon-Thurs) then go ULC on Friday and Saturday, then backload on Sunday before my next week of workouts?
I, too, am a female with similar stats and goals as yours. Im 5'2 and only weigh 100 lbs. I dont know my bodyfat. I was backloading every night for a while and didnt notice a loss in leanness. Although I probably wasnt eating near enough. Off day 'backloads' was only 30 g or so of starchy carbs, mainly because I was trying to stay lean while building muscle. Im sure you can backload every night while doing DB. Maybe dont consume as many carbs as you would on a training day and make them a little cleaner?
Personally I think one HIIT session a week is a good idea when you are on DB. The best gains in hypertrophy, I find, are done with the rest periods relatively short (30-45s for single joint, 1min for compound joints). If you don't stay kind of conditioned your weight training will lose intensity. I know for the longest time I never did cardio, but I added one HIIT session and the intensity of my training greatly improved.
Personally I think one HIIT session a week is a good idea when you are on DB. The best gains in hypertrophy, I find, are done with the rest periods relatively short (30-45s for single joint, 1min for compound joints). If you don't stay kind of conditioned your weight training will lose intensity. I know for the longest time I never did cardio, but I added one HIIT session and the intensity of my training greatly improved.
Agree.
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