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I've just done my first week of backloading. I trained six days in a row with a backload every night and today was my only off-day of the week. I've been looking through the forums and I'm feeling a bit unsure of how to start this coming week. Here's why: I feel like I've gone overboard basically every time I've backloaded this week, which I don't think is news to anyone. My first 2 backloads went for 6 hours and after that they've been about 4-5 hours each night. I'm not surprised that I've eaten so much after having depleted myself so much and denied myself the foods I crave for a long time before I even looked into CBL. I've absolutely gained some weight during the week, though I'm sure it's almost entirely water, and I'm noticeably less defined and soft today, particularly in my midsection. Every single night I've gone to bed bloated. The bloated feeling has been the only thing that stops me eating during a backload. Each morning I've gotten up and felt fine, plenty of energy, just maybe in need of a visit to the bathroom to get rid of some uh...stuff. Last night was no different. I went to bed bloated, then, this morning I woke up feeling a bit hungry so I had my coffee with coconut oil and some cream within an hour of getting up. I know it's going to be a lot of trial and error at first but now I'm tempted to just do another prep phase to get rid of the weight I've put on this week and start off clean in a week or so. I'm also going to look into getting some digestive enzymes to hopefully help with the bloating. Can anyone give me any other suggestions for what to do next?
What is your training split like? Im assuming some days are more intense, have bigger muscle groups than others. You should adjust your backloads accordingly.
What is your training split like? Im assuming some days are more intense, have bigger muscle groups than others. You should adjust your backloads accordingly.
I'm using SW but I've tweaked it a bit. This coming week I'm planning on just doing a 5 day split. One day will be legs, one day will be chest and bi's, one day (probably tomorrow) will be back, and I'll combine shoulders and tri's with core. To get the 5 days I'll cycle it so that each week I do one of the workouts twice. I'm thinking the shoulders and core day should probably be a cleaner, maybe even shorter backload. Still not sure about whether to do another prep of some sort.
Still not sure about whether to do another prep of some sort.
Whats your main goal and starting point? You might just end up spinning your wheels if you keep going back to the prep phase. You need to learn how to make this work for your goals.
Still not sure about whether to do another prep of some sort.
Whats your main goal and starting point? You might just end up spinning your wheels if you keep going back to the prep phase. You need to learn how to make this work for your goals.
Agreed. My goal is to get stronger and add some lean mass. I want to get some real growth over the next year. A week ago, before my first backload, I'd dieted down to 160 with 9-10% BF. I'd like to get to 175 and maintain or improve that level of definition and try to lower my BF a bit more. I don't really want to do another prep, I just want to get clean results. I'm gonna start an actual log as well.
Still not sure about whether to do another prep of some sort.
Whats your main goal and starting point? You might just end up spinning your wheels if you keep going back to the prep phase. You need to learn how to make this work for your goals.
Agreed. My goal is to get stronger and add some lean mass. I want to get some real growth over the next year. A week ago, before my first backload, I'd dieted down to 160 with 9-10% BF. I'd like to get to 175 and maintain or improve that level of definition and try to lower my BF a bit more. I don't really want to do another prep, I just want to get clean results. I'm gonna start an actual log as well.
IMO I would aim to gain higher than 175. I would gain as much as possible without becoming suicidal about whatever fat gains you do get and then lean out to get to your 175 (or hopefully much more at your ideal BF%)
Still not sure about whether to do another prep of some sort.
Whats your main goal and starting point? You might just end up spinning your wheels if you keep going back to the prep phase. You need to learn how to make this work for your goals.
Agreed. My goal is to get stronger and add some lean mass. I want to get some real growth over the next year. A week ago, before my first backload, I'd dieted down to 160 with 9-10% BF. I'd like to get to 175 and maintain or improve that level of definition and try to lower my BF a bit more. I don't really want to do another prep, I just want to get clean results. I'm gonna start an actual log as well.
IMO I would aim to gain higher than 175. I would gain as much as possible without becoming suicidal about whatever fat gains you do get and then lean out to get to your 175 (or hopefully much more at your ideal BF%)
I hadn't really thought about it that way. So basically just clean up my backloads and keep going? What about all the weight I've put on (10 lbs, which is what I lost in the prep) just this week?
I hadn't really thought about it that way. So basically just clean up my backloads and keep going? What about all the weight I've put on (10 lbs, which is what I lost in the prep) just this week?
If the only weight you've put back on this week is what you lost during your prep, don't worry about it! Since the majority of the weight you lose during prep is caused by you depleting all your glycogen stores and shedding your water weight, it will come raging back with the reintroduction of carbs. Heck, I'm pretty much fully expecting to gain back the ~5 lbs I lost during my prep after my first backload.
I hadn't really thought about it that way. So basically just clean up my backloads and keep going? What about all the weight I've put on (10 lbs, which is what I lost in the prep) just this week?
If the only weight you've put back on this week is what you lost during your prep, don't worry about it! Since the majority of the weight you lose during prep is caused by you depleting all your glycogen stores and shedding your water weight, it will come raging back with the reintroduction of carbs. Heck, I'm pretty much fully expecting to gain back the ~5 lbs I lost during my prep after my first backload.
Fair enough, it's just bugging me because it took me a while to get that lean and I like being lean. I'm not nearly as shredded today as I was a week ago and even though I know it's almost entirely water it's still bugging me.
Don't worry about your weight. Short term weight fluctuations really can't tell you anything about whether you're losing fat or not
I'm not sure doing heavy back loads every night is going to help the OP problem. Cleaning up the backloads will help, but going all 6 days of back loading will obviously lead to excess fat gains, especially if you're backloading for six hours.You might throw in a couple ULC days on your light workout days. Like you don't need a large backload if you're just doing core or shoulders, that type of thing. In order to help you better your workout journal would be a must.Plus, you're stopping your fast too early. Fast for longer in the morning on just coffee (black). Add MCT oil a little later, once you've been up for a while. It is mentioned in CBL that anything you take in other than water (ie. coffee, tea,...) will break your fast. Even fats, although they will delay the entry into circulation for a bit--but MCT oils will get into your system fast. Too many and they will release too much ketones which will start an insulin spike.
Keep your backloads for longer than 4 hours maybe even less.
I think B-Tex means back load for 4 hours or less.
I'm not sure doing heavy back loads every night is going to help the OP problem. Cleaning up the backloads will help, but going all 6 days of back loading will obviously lead to excess fat gains, especially if you're backloading for six hours. Yeah the backloads have definitely started to get a bit shorter. In a couple hours I'll be training back, which is always a pretty heavy one for me. It'll probably be a substantial backload tonight as all I've eaten today are 3 eggs with bacon, a cup of spinach and a couple cups of coffee with some coconut oil and cream. I'm also drinking like a gallon and a half of water every day. I keep getting up later than I need to to get in my food for the ULC part of the day. You might throw in a couple ULC days on your light workout days. Like you don't need a large backload if you're just doing core or shoulders, that type of thing. In order to help you better your workout journal would be a must.After I train chest tomorrow, I've got an off-day on Wednesday and I think I'll go ULC for 5 days or so to see if I can't shift some of this weight.
I'm not sure doing heavy back loads every night is going to help the OP problem. Cleaning up the backloads will help, but going all 6 days of back loading will obviously lead to excess fat gains, especially if you're backloading for six hours.You might throw in a couple ULC days on your light workout days. Like you don't need a large backload if you're just doing core or shoulders, that type of thing. In order to help you better your workout journal would be a must.Plus, you're stopping your fast too early. Fast for longer in the morning on just coffee (black). Add MCT oil a little later, once you've been up for a while. It is mentioned in CBL that anything you take in other than water (ie. coffee, tea,...) will break your fast. Even fats, although they will delay the entry into circulation for a bit--but MCT oils will get into your system fast. Too many and they will release too much ketones which will start an insulin spike.
Keep your backloads for longer than 4 hours maybe even less.
I think B-Tex means back load for 4 hours or less.
ive been starting my day with coffee w/ 1 tblspoon of coconut oil, 1 splenda and some cream. is this a bad move then? haven't read the book but this is what a lot of people have been saying to do if i'm trying to lean out.
Talk about MCT causing an insulin spike… I just drank a whole tin of coconut milk!
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