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Does it matter what kind of carbs you eat on a rest day the night before training, do you need an insulin spike or just carbs to restore glycogen for the next days lifting? could you eat slower absorbing things like oats? and does it matter so much when you start eating them and for how long? could I eat carbs all day for maxmum recovery on a rest day then go no carb before lifting? I do too much physical activity to worry about gaing fat.
You can eat carbs all day, but that's not backloading at all and it will hurt to hormonal rythmes we aim to use.Still use high insulin spiking carbs before bed, on off days choose whichever is more filling to you, fatty carbs or "clean" carbs (rice&potatoes).
Does it matter what kind of carbs you eat on a rest day the night before training, do you need an insulin spike or just carbs to restore glycogen for the next days lifting? could you eat slower absorbing things like oats? and does it matter so much when you start eating them and for how long? could I eat carbs all day for maxmum recovery on a rest day then go no carb before lifting? I do too much physical activity to worry about gaing fat.
First off, hopefully you are density bulking .. otherwise, you have misunderstood the protocols of back-loading.On off days you should keep the same mentality of high GI carbs sources (such as rice / potatoes and such), but since you aren't actually training.. the amount you eat can vary. If you are worried solely about performance then i would do a regular backload, especially if you don't care about fat gain. Don't do the slow absorbing shit... High GI stuff !!Don't forget the most important thing... protein. Make sure you getting at least 1g / LB body weight to help assist in recovery, especially throughout the ULC portion of the day. very important
Actuall if you have several rest days in a row, it is a good idea to have an off day backload if you are running SA.
Actuall if you have several rest days in a row, it is a good idea to have an off day backload if you are running SA.
what for?
Actuall if you have several rest days in a row, it is a good idea to have an off day backload if you are running SA.
what for?
Because you'll be glycogen depleted and your workout might suck. This is for people that train hard though, a lot of people do not work out hard enough to warrant it.It's actually in the book in chapter 40. Kiefer also says some people might want to backload every day if they are on SA and have massive training volumes, such as a strongman competitor.
Actuall if you have several rest days in a row, it is a good idea to have an off day backload if you are running SA.
what for?
Because you'll be glycogen depleted and your workout might suck. This is for people that train hard though, a lot of people do not work out hard enough to warrant it.It's actually in the book in chapter 40. Kiefer also says some people might want to backload every day if they are on SA and have massive training volumes, such as a strongman competitor.
If that was the case, what would be the difference in SA with backloads everyday and density bulking? Training? I would think that to be subject to any nutritional outline anyway.
Actuall if you have several rest days in a row, it is a good idea to have an off day backload if you are running SA.
what for?
Because you'll be glycogen depleted and your workout might suck. This is for people that train hard though, a lot of people do not work out hard enough to warrant it.It's actually in the book in chapter 40. Kiefer also says some people might want to backload every day if they are on SA and have massive training volumes, such as a strongman competitor.
If that was the case, what would be the difference in SA with backloads everyday and density bulking? Training? I would think that to be subject to any nutritional outline anyway.
DB is not backloading everyday. DB and SA are goals, not diets. DB is CBL with the intention of getting max muscle gains without fat gain. SA is CBL with the intention of losing fat while gaining muscle. The difference lies in the goals as well as the amount of food you are taking in.
Actuall if you have several rest days in a row, it is a good idea to have an off day backload if you are running SA.
what for?
Because you'll be glycogen depleted and your workout might suck. This is for people that train hard though, a lot of people do not work out hard enough to warrant it.It's actually in the book in chapter 40. Kiefer also says some people might want to backload every day if they are on SA and have massive training volumes, such as a strongman competitor.
If that was the case, what would be the difference in SA with backloads everyday and density bulking? Training? I would think that to be subject to any nutritional outline anyway.
DB is not backloading everyday. DB and SA are goals, not diets. DB is CBL with the intention of getting max muscle gains without fat gain. SA is CBL with the intention of losing fat while gaining muscle. The difference lies in the goals as well as the amount of food you are taking in.
Frequency of back loads has nothing to do with the general outline of the two, it's just how much you eat?
Actuall if you have several rest days in a row, it is a good idea to have an off day backload if you are running SA.
what for?
Because you'll be glycogen depleted and your workout might suck. This is for people that train hard though, a lot of people do not work out hard enough to warrant it.It's actually in the book in chapter 40. Kiefer also says some people might want to backload every day if they are on SA and have massive training volumes, such as a strongman competitor.
If that was the case, what would be the difference in SA with backloads everyday and density bulking? Training? I would think that to be subject to any nutritional outline anyway.
DB is not backloading everyday. DB and SA are goals, not diets. DB is CBL with the intention of getting max muscle gains without fat gain. SA is CBL with the intention of losing fat while gaining muscle. The difference lies in the goals as well as the amount of food you are taking in.
Frequency of back loads has nothing to do with the general outline of the two, it's just how much you eat?
Yep. In most cases you want to backload everyday for DB and only on training days for SA, but you can do DB and not backload every day and you can do SA and backload everyday. It all depends on training, body comp, goals, and experience.
yes I have the book, I hate e books, there seems to be bits and peices of information scaterd all over the place, I get tired of scrolling. Off day backloads don't seem to be explained in detail, do I still take a PWO shake? just one high carb meal or a 4 hour binge?
yes I have the book, I hate e books, there seems to be bits and peices of information scaterd all over the place, I get tired of scrolling. Off day backloads don't seem to be explained in detail, do I still take a PWO shake? just one high carb meal or a 4 hour binge?
Eat the carbs as late as possible. No shake is necessary. I would eat the carbs all at once if possible. You are going to have to play around with the carb amounts.
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