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From what I have heard its beneficial to keep the backloads to about 3 hours my question is when does the 3 hours start? I typically train from 5-630 have my PWO shake at 6:45 and then the first back load meal at 730 so would that mean I would backload till 10 30 or would the 3 hours start at the end of my workout meaning it would end at 930? Sorry if that sounded confusing just trying to optimize CBL DB to the best I can. thanks
You would start the 3 hours with your PWO shake. You just have to play around with it. If the backload goes until 10:30 it isn't going to kill you. When I first started, my backloads lasted 6 hours, but now they're somewhere between 2.5 to 4 hours, depending on my schedule at the time.
Your backloads should be as short as possible, but enough time to allow you to get all your carbs in. However, whenever you start to get to around six hours then I would cut it off.
I was worried about this because the time from my PWO shake until my next meal is about 1.5-2 hours (my gym is next to my office, so I finish workout out around 5PM, then it's an hour+ drive home, 15 minutes picking up my daughter, and another 30-45 minutes to cook), but then I heard Kiefer mention that he likes going to his favorite donut shop at midnight, when they pull out the fresh batches.It's probably best to try and keep within this 3 hours, PWO, but I doubt we're going to instantly convert the high GI carbs to fat if we fall outside that window.
I was worried about this because the time from my PWO shake until my next meal is about 1.5-2 hours (my gym is next to my office, so I finish workout out around 5PM, then it's an hour+ drive home, 15 minutes picking up my daughter, and another 30-45 minutes to cook), but then I heard Kiefer mention that he likes going to his favorite donut shop at midnight, when they pull out the fresh batches.It's probably best to try and keep within this 3 hours, PWO, but I doubt we're going to instantly convert the high GI carbs to fat if we fall outside that window.
You're fine don't worry.
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