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I have decided to give Back Loading a try. Going to start the prep phase sometime soon (unless y'all tell me I shouldn't). However, I had a few questions to help me get all set up.First, I'll outline a typical day Monday-Friday:7a Wake Up9-11a Olympic Weightlifting (Powerful Movements, Long Rest, Low Rep, High Load)12-330p Internship430-700p Hypertrophy Work (Focus on Gaining Mass, 8-12 reps, Short Rest)10p BedtimeSaturday is usually a day off or I'll do a very brief period of hypertrophy work. Then Sunday is Olympic Weightlifting only.I currently eat 7-8 times per day, spaced by a maximum of 3 hours. I typically have a big plate of eggs and bacon in the morning (3 eggs, 7 whites, 3 slices bacon) before my Oly training. Then, I'll have a post workout shake without about 16g unrefined sugar and 10g protein, followed by a high-protein meal 30 minutes later. Then, every two hours, I'll eat a meal of brown rice and a protein source (about 40g carbs/50-60g protein). Then I will work out again and, depending on the body part I worked that day, treat my post workout nutrition accordingly (either mass gainer, same as AM, or protein-only) followed by a high protein meal with veggies and then a pre-bedtime meal of cottage cheese.I consume over 300g protein, about 150g carbs, and probably about 75g fat per day. Despite the low carbs, I still can;t seem to drop any body fat without losing muscle mass (especially in the lower belly area)I am about 6'3", 230 lbs with just under 15% body fat. I want to gain about 20 lbs over the next year, so need to gain at least 2 lbs/month just to be on the safe side. I also need to get a little faster (in preparation for D1 football), so I would really like to drop my body fat percentage as well (I know it would be hard to lose fat while gaining weight, but preferably I would not gain any).I also tend to try to avoid refined sugar (because there is a high correlation between it and my acne) and gluten (because I feel very sluggish anytime I eat it).So, my questions are:1) Will Carb Back Loading work well for me?2) If so, should I do strength accumulation/density bulking?3) How do I back load on days that I train twice?4) What are some ways y'all have managed to avoid refined sugar while still consuming high-glycemic foods?
HiSo you train 4 1/2 hours a day? 5 days a a week?Not sure what diet will help you put on 20 lbs doing that.
Carb Backloading isn't really designed for people who train twice a day right now. Kiefer is supposed to be coming out with a diet for things like this. Is it in anyway possible for you to combine you workouts into one? If you need to get lean definately do strength accumulation. Your diet needs a pretty big overhaul.
Carb Backloading isn't really designed for people who train twice a day right now. Kiefer is supposed to be coming out with a diet for things like this. Is it in anyway possible for you to combine you workouts into one? If you need to get lean definately do strength accumulation. Your diet needs a pretty big overhaul.
I can certainly try. The problem is I train with a trainer for Olympic lifting in the morning then on my own in the afternoon.I'm just not sure I can really gain much muscle doing the power work alone. So, if I can't combine the two, do you have any recommendations? Should I just go ahead and do Strength Accumulation and treat it as if I'm not working out in the morning (very little fatigue after this workout)?Or do you have any tips on overhauling my diet?
I could certainly cut down on the number of days that I train twice if that helps. Maybe just Mon-Wed-Fri? I could also work out Saturday briefly to cut down on volume during the week. Sunday is a VERY light day, so could be treated as a day off.
Carb Backloading isn't really designed for people who train twice a day right now. Kiefer is supposed to be coming out with a diet for things like this. Is it in anyway possible for you to combine you workouts into one? If you need to get lean definately do strength accumulation. Your diet needs a pretty big overhaul.
I can certainly try. The problem is I train with a trainer for Olympic lifting in the morning then on my own in the afternoon.I'm just not sure I can really gain much muscle doing the power work alone. So, if I can't combine the two, do you have any recommendations? Should I just go ahead and do Strength Accumulation and treat it as if I'm not working out in the morning (very little fatigue after this workout)?Or do you have any tips on overhauling my diet?
Go this route. Just realize you're going to need higher calories most likely. Start out with the 1g protein:1g fat ratio and probably add 50g of each to your diet between wake up and 2nd workout. Try that for 2 weeks, test, assess, go more if needs be. CBL after the second workout.
I plan to try and get 4500 calories each day, based on my BMR x 1.9 and then adding about 300 calories for gaining. I know it'll be tough but CBL makes it significantly easier
You're doing a lot of physical activity for the amount of carbs you say you're eating if you want to gain weight.I train 6 times a week, and I'm 160 pounds @ 11-12% bf. So I'm a small guy.Yet, if I eat less than 350-400g of carbs, 300g of protein, and 75-100g of fat per day, I lose weight.You don't need carbs to be strong. But if you wanna pack on 20 pounds, you're gonna have a hard time doing it without eating more carbs. If you have anything like my metabolism, you might need at least 500g carbs per day to gain weight at the rate you want.I'd start by upping my carb intake to at least 50g per meal, but you might need to go a lot higher.If I was you weight I would probably have to eat meals with 60+g protein, 90-100g carbs and 20+g fat just to maintain xPAs long as you're avoiding sugar, getting your carbs from rice/potatoes, and getting your protein from lean sources your fat gain should be minimal. I'm not an expert. This is just from my own experience, comparing your diet/weight to mine.
Carb Backloading isn't really designed for people who train twice a day right now. Kiefer is supposed to be coming out with a diet for things like this. Is it in anyway possible for you to combine you workouts into one? If you need to get lean definately do strength accumulation. Your diet needs a pretty big overhaul.
I can certainly try. The problem is I train with a trainer for Olympic lifting in the morning then on my own in the afternoon.I'm just not sure I can really gain much muscle doing the power work alone. So, if I can't combine the two, do you have any recommendations? Should I just go ahead and do Strength Accumulation and treat it as if I'm not working out in the morning (very little fatigue after this workout)?Or do you have any tips on overhauling my diet?
Ok I may be wrong on this, but I am pretty sure this how you can do it. You will be doing the "training fasted" and the "optimal time training". You will probably want to do your Oly lifting fasted, taking just caffeine and water before training. After your Oly training, you will have a post-workout shake WITH carbs (20-40 grams) and about 45 grams of protein. Training fasted will double the anabolic response. You won't get that benefit if you eat before training. The rest of you diet will be normal Carb Backloading. After your post-workout shake go Ultra Low Carb, night time training, post-workout shake, backload, and go to bed.You would be best off doing the hypertrophy work after the Oly lifts, but if you can't do it the way I described above. If you can do the hypertrophy workout after the Oly workout, then have a post-workout shake after all the whole workout. You still should train fasted though.Whatever option you choose, I would backload every night since you are doing a lot of volume.
In my opinion, if you're getting ready to play college football, don't mess around with diets like CBL. If you do something incorrectly or have poor results you will only end up less prepared and angry with yourself. Just keep hitting the weights hard and eat more food. You'll gain the weight gradually (like you want to do) and with the hard training it will be “good” weight.It seems like you're more worried about your body composition and how you look. At the end of the day, you should really be concerned about getting bigger, stronger, and faster."Being lean" doesn't mean anything if you're sitting on the bench.
In my opinion, if you're getting ready to play college football, don't mess around with diets like CBL. If you do something incorrectly or have poor results you will only end up less prepared and angry with yourself. Just keep hitting the weights hard and eat more food. You'll gain the weight gradually (like you want to do) and with the hard training it will be "good" weight.It seems like you're more worried about your body composition and how you look. At the end of the day, you should really be concerned about getting bigger, stronger, and faster."Being lean" doesn't mean anything if you're sitting on the bench.
I would have to agree. But I think trying the diet for a week or two to asses how it affects his performance wouldn't be a bad idea.
Carb Backloading isn't really designed for people who train twice a day right now. Kiefer is supposed to be coming out with a diet for things like this. Is it in anyway possible for you to combine you workouts into one? If you need to get lean definately do strength accumulation. Your diet needs a pretty big overhaul.
I can certainly try. The problem is I train with a trainer for Olympic lifting in the morning then on my own in the afternoon.I'm just not sure I can really gain much muscle doing the power work alone. So, if I can't combine the two, do you have any recommendations? Should I just go ahead and do Strength Accumulation and treat it as if I'm not working out in the morning (very little fatigue after this workout)?Or do you have any tips on overhauling my diet?
Ok I may be wrong on this, but I am pretty sure this how you can do it. You will be doing the "training fasted" and the "optimal time training". You will probably want to do your Oly lifting fasted, taking just caffeine and water before training. After your Oly training, you will have a post-workout shake WITH carbs (20-40 grams) and about 45 grams of protein. Training fasted will double the anabolic response. You won't get that benefit if you eat before training. The rest of you diet will be normal Carb Backloading. After your post-workout shake go Ultra Low Carb, night time training, post-workout shake, backload, and go to bed.You would be best off doing the hypertrophy work after the Oly lifts, but if you can't do it the way I described above. If you can do the hypertrophy workout after the Oly workout, then have a post-workout shake after all the whole workout. You still should train fasted though.Whatever option you choose, I would backload every night since you are doing a lot of volume.
Alright, sounds more like Density Bulking? I'm not trying to correct you by any means... But do you think I'd be better off trying Density Bulking for a while?
In my opinion, if you're getting ready to play college football, don't mess around with diets like CBL. If you do something incorrectly or have poor results you will only end up less prepared and angry with yourself. Just keep hitting the weights hard and eat more food. You'll gain the weight gradually (like you want to do) and with the hard training it will be "good" weight.It seems like you're more worried about your body composition and how you look. At the end of the day, you should really be concerned about getting bigger, stronger, and faster."Being lean" doesn't mean anything if you're sitting on the bench.
I would have to agree. But I think trying the diet for a week or two to asses how it affects his performance wouldn't be a bad idea.
this was my thought as well. To explain my situation (just so that I don't sound like another high school kid who cares more about how he looks than his performance): I have to take a year off between high school and college, so I won't play again until June of 2013. I played Offensive and Defensive Line throughout high school. However, it sounds like they may want me to change positions once I get there (Defensive End, Tight End, Linebacker, Fullback). So, despite the fact that you may be right, it is important that I show up physically prepared to do whatever they ask of me. I dont know how many of you have experience in college athletics but a lot of times appearance can make the difference between getting a chance to play and never seeing the field.
I played football in university (yes, actually PLAYED) and from my experience I can assure that how you look does NOT make a difference. The best guys play, end of story. I've seen slobbish looking guys outperform jacked guys on several occasions. Admittingy, it's true that coaches get caught up on looks sometimes but by about day 3 in training camp, they'll know which guys are the studs and which one is the chumps- regardless of how they look.
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