Stephens Carb Backloading Log

[stephenp]

Hi all just a little bit about me. I am 6 foot tall, weight as of this morning (10/3/16) 183lbs. I am currently on my second week of Carb Backloading. My main goal now is to get stronger and lean bulk. I started the orientation phase on the 15th Feb at 187lbs and done 13 days VLC on that day I was 179.6lbs. I had a great Carb feast and the next day I was 183.8lbs.

I lift 5 days and Backloading after each with a very large cheat meal after Saturdays:
Monday – Upper Body Strangth
Tuesday – Lower Body Strength
Wednesday – 20mins HIIT
Thursday – Chest, Triceps and Abs (Hypertrophy)
Friday – Back, Biceps (Hypertrophy)
Saturday – Legs, Shoulders and Abs (Hypertrophy)
Sunday – HIIT/Rest Day

Macros M,T,T,F
Cals – 2800
Pro – 222
Carbs – 212
Fats – 110

Macros W,Sun
Cals – 2620
Pro – 213
Carbs – 30
Fats – 183

Macros Sat
Cals – 5800
Pro – 290
Carbs – 740
Fats – 183

Ill post each day what I’m eating. But its the same stuff really.

[stephenp]

Usual day looks like this.

Today 10/3/16

6.00am – Wake up – Shred JYM
6.10am – 20mins LISS cardio
9.00am – Coffee – Heavy Cream, Coconut Oil, half scoop of Iso Protein, dash of cinnamon & Vit D3
11.30am – 3whole eggs, 1egg white, 40g Chorizo, onions, peppers, 5g Fiber, 5ml Coconut Oil, Anilam Pak, 2 Fish oils, 2 CLA
2.30pm – 100g Cooked Chicken, 100g Iceberg Lettuce, 100g Spinach, Spices, Vinegar, 21ml Oil, Animal Flex, 2 CLA
3.40pm – Pre JYM, 5g Glutamine, L-Carnitine, Green Tea
4.00pm-5.45pm – Workout
6.10pm – 1 Scoop Dymatize Iso Whey, 1 Scoop Dymatize Casein, Post JYM, 75g Vitargo, Glutamine, 3g Leucine
7.30pm – 100g White Rice, 200g Raw Chicken, 80g Jack Daniels Org BBQ Sauce, 5g Leucine, 2 Fish Oils
9.30pm – 1 Scoop Dymatize Casein, Half Scoop Iso Whey, 5g Glutamine, 5g BCAA, 2 Fish Oils

Macros pre gym:
Cals – 1255
Pro – 80
Carbs – 17
Fats – 97

Macros post gym:
Cals – 1470
Pro – 142
Carbs – 195
Fats – 14

Macros total:
Cals – 2726
Pro – 222
Carbs – 212
Fats – 111

I know myself I am low on food and I will be making changes this Monday… Stay tuned…

[Makoto Tomizawa]

Welcome to the forum! You’re right, it’s been pretty quiet (probably only like 4 or 5 people actually keeping a log on here on a consistent basis), so it’s nice to see a new face.

I’ll be following along, best wishes on your adventure.

Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing

[stephenp]

11/3/16

Today will be the exact same as yesterday, only difference is its Back and Biceps instead of Chest, Triceps and Abs. Food stays the same only because I have everything cooked and ready to eat.

Workout yesterday went well but after dinner I had some serious cravings. I didn’t give into them but I am extra hungry today. I know this is a sign of not eating enough… Tomorrow is my “Carb Refeed” and will be just a hell of a lot of carbs post Training.

Sunday I am going to switch things up and add in more fat into my pre training day. Hopefully that will help with the hunger control and cravings…

[stephenp]

Makoto Tomizawa wrote:

Welcome to the forum! You’re right, it’s been pretty quiet (probably only like 4 or 5 people actually keeping a log on here on a consistent basis), so it’s nice to see a new face.

I’ll be following along, best wishes on your adventure.

Thank you.

I want to keep track of my diet see how I go… Hopefully get advice on anything I am doing wrong and any tweaks I might need to make to get the best results I can…

I am just coming off a BB style cut I came from 200lbs to where I am now from Xmas. I really want to eat all kinds of junk but I guess I am scared in a way of gaining too much fat. My plan is to keep it strict Sunday to Friday Carb Backloading at around 200g Carbs on Workout Days, Max 30 Rest Days. On Saturday have a Carb Nite, Cheat Meal kinda thing. When I cheat/carb load (whatever you want to call it) I can polish off 7-10k worth of food in one sitting ha prob not the best idea but I do like food… I guess in a way I am using CBL an an excuse to eat Junk but I feel doing it this way I will reach my goals without putting on too much fat…

[stephenp]

Saturday 12/3/16

6.00am – Wake up – Shred JYM, 20mins LISS cardio
9.00am – Coffee – Heavy Cream, Coconut Oil, half scoop of Iso Protein, dash of cinnamon & Vit D3
11.30am – 3whole eggs, 1egg white, 40g Chorizo, onions, peppers, 5g Fiber, 5ml Coconut Oil, Anilam Pak, 2 Fish oils, 2 CLA
2.30pm – 100g Cooked Chicken, 100g Iceberg Lettuce, 100g Spinach, Spices, Vinegar, 21ml Oil, Animal Flex, 2 CLA
3.40pm – Pre JYM, 5g Glutamine, L-Carnitine, Green Tea
4.00pm-5.45pm – Workout
6.10pm – Carb Load – 1 Scoop Dymatize Iso, 1 Scoop Dymatize Casein, Post JYM, 1Scoop Vitargo, Glutamine, 3g Leucine, 100g Haribo
7.30pm – 350g CN Cornflakes, 1L Skim Milk, Half Scoop Whey with 5g Leucine, 5 Bagels, 200g Cream Cheese, 75g Nutella, 50g PB, 4 Cookies

Macros pre gym:
Cals – 1255
Pro – 80
Carbs – 17
Fats – 97

Macros post gym:
Cals – 4510
Pro – 210
Carbs – 723
Fats – 86

Macros total:
Cals – 5766
Pro – 290
Carbs – 740
Fats – 183

Finished eating bout 8.30pm, Felt so full but good.

Was in bed bout 9-10 and my inner thigh cramped up… Like a very extreme bad cramp, I couldn’t move it, had to get my wife to hold/stretch it… it lasted a good 10 mins… It is still sore today 2 days later, think I might of pulled something. Any Idea what would of caused this or has this happened to anyone else???

I did do legs before my carb up, I think It could also be lack of water (I did drink a lot) but maybe all the carbs were pulling the water… I don’t know…

[stephenp]

Sunday 13/3/16

Weight 184.4lbs

I decided to fast a little longer and then just try eating what ever… Bad idea…

8.00am – Wake up – Shred JYM, 20mins LISS cardio
10.30am – Coffee – Heavy Cream, Coconut Oil, half scoop of Iso Protein, dash of cinnamon & Vit D3
12.30am – Burger, 2 rashers, mayo, cheese, lettuce, Animal Pak, 2 Fish oils, 2 CLA
2.30pm – Walked the dog for bout 40-50mins
4.00pm – 200g Cooked Steak, 100g Iceberg Lettuce, 100g Spinach, Avacado, Cheese, Mayo, Spices, Vinegar, Animal Flex, 2 CLA

From there things just got away from me. I was insatiable, I was just hungry, and today was my rest day… I ate 2 tubs of LF cottage cheese (400g), 400g peanut butter, 2 scoops Casein, 2 quest bars… I tried to keep things low carb as best I could but just felt like a binge.

Macros total – I have no idea, prob bout 4-6k calories…

Finished eating bout 8.30pm, felt full but like I could still eat… That has been 3 weeks running now that I binged on peanut butter the day after my carb load.

I put it down to a) peanut butter just being my weakness, or b) my stomach is stretched from the carbs, which is making me extra hungry. Either way PB is gone from the house so I’ll see how I get on without any in my reach…

[stephenp]

Monday 14/3/16

Weight – 188.8lbs

Woke up a lot heavier but only 1lb up on last week, I looked ok, abs bit visible but feel like holding a bit of water. Today is going to look like this below and I feel when I am in work I am ok to stick to my routine, it is only when I am off my routine Like Sunday that I go over my Macros.

6.00am – Wake up – Shred JYM, 20mins LISS cardio
9.00am – Coffee – Heavy Cream, Coconut Oil, half scoop of Iso Protein, dash of cinnamon & Vit D3
11.30am – 3 whole eggs, 3 Rashers, 40g Avacado, 5g Fiber, 5ml Coconut Oil, Animal Pak, 2 Fish oils, 2 CLA
2.30pm – 150g Raw Mince, Broccoli, 25g Butter, Spices, Vinegar, Animal Flex, 2 CLA
3.40pm – Pre JYM, 5g Glutamine, L-Carnitine, Green Tea
4.00pm-5.45pm – Workout
6.10pm – 1 Scoop Dymatize Iso Whey, 1 Scoop Dymatize Casein, Post JYM, 75g Vitargo, Glutamine, 3g Leucine
7.30pm – 100g White Rice, 200g Raw Chicken, 80g Jack Daniels Org BBQ Sauce, 5g Leucine, 2 Fish Oils
9.30pm – 1 Scoop Dymatize Casein, 5g Glutamine, 5g BCAA, 2 Fish Oils

Macros pre gym:
Cals – 1535
Pro – 100
Carbs – 21
Fats – 117

Macros post gym:
Cals – 1410
Pro – 130
Carbs – 192
Fats – 14

Macros total:
Cals – 2945
Pro – 230
Carbs – 213
Fats – 131

• This reply was modified 8 years, 1 month ago by stephenp.

[Makoto Tomizawa]

stephenp wrote:

I did do legs before my carb up, I think It could also be lack of water (I did drink a lot) but maybe all the carbs were pulling the water

I think that’s a common issue, where you didn’t drink enough water so what you described happened. My thigh cramped up during the night after a CN on a lower body training, and I for sure didn’t drink as much water as I should have.

As for Sunday, a little under a pound of peanut butter is no joke, a little impressed haha. But if nut butter is causing you those kinds of “binges” I’d for sure just not get them at all. Were you actually “hungry”, or were you just “not full”? There’s a difference, and I know because I also have insatiable appetite. However, that “I might be hungry” feeling goes away pretty quickly if you just keep yourself occupied or drink a lot of water/coffee/diet soda. Perhaps different carb choices (like only sticking to starchy carbs, no sweets) for a while may help. Just a thought.

Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing

[stephenp]

Makoto Tomizawa wrote:

stephenp wrote:

I did do legs before my carb up, I think It could also be lack of water (I did drink a lot) but maybe all the carbs were pulling the water

I think that’s a common issue, where you didn’t drink enough water so what you described happened. My thigh cramped up during the night after a CN on a lower body training, and I for sure didn’t drink as much water as I should have.

As for Sunday, a little under a pound of peanut butter is no joke, a little impressed haha. But if nut butter is causing you those kinds of “binges” I’d for sure just not get them at all. Were you actually “hungry”, or were you just “not full”? There’s a difference, and I know because I also have insatiable appetite. However, that “I might be hungry” feeling goes away pretty quickly if you just keep yourself occupied or drink a lot of water/coffee/diet soda. Perhaps different carb choices (like only sticking to starchy carbs, no sweets) for a while may help. Just a thought.

Leg is starting to feel a bit better, I had a feeling it was the lack of water. Good to know it isn’t just me ha.

Yeah I think it was the fact that I was just having a lazy day and wasn’t occupying myself. Like I was just sitting watching television so I was probably full but just wanted food… At least that was my last jar and I wont be buying any more for now…

See I use the Saturday carb up to kinda kill some cravings also that’s why I have junkier carbs, its like a carb up/cheat… During the week I stick with Jasmine or sushi rice…

Thanks for the tips and help.

[stephenp]

Yesterday I had a good day I felt better than I have been. I think the extra fat in the am is helping, either that or all the calories I had the weekend. I will see how I’m feeling over the next few days…

Workout went well Weights went up a little again. Still trying to get my strength back up to where it was before I cut down to 180’s.

My main goals are to hit:

Bench – 90kg 5×5
Squat – 90kg 5×5
Deadlift – 160kg 5×5

Within the next 8 weeks, while staying in the high 180’s/low 190’s and also have visible abs. Numbers may be low to some people but these are my “short term” goals for now… I will improve on these as time goes on.

[stephenp]

Tuesday 15/3/16

Weight – 188.2lbs

Had a good day, energy was good all day, No cravings at all. Lower body workout. Squats felt good so did my 5×5 and upped the weight to test if I could do 5 on heavier weight which I managed. Next week I will do a bigger jump on my squats. Day looked like this:

6.00am – Wake up – Shred JYM, 20mins LISS cardio
9.00am – Coffee – Heavy Cream, Coconut Oil, half scoop of Iso Protein, dash of cinnamon & Vit D3
11.30am – 3 whole eggs, 3 Rashers, 40g Avacado, 5g Fiber, 5ml Coconut Oil, Animal Pak, 2 Fish oils, 2 CLA
2.30pm – 150g Raw Mince, Broccoli, 25g Butter, Spices, Vinegar, Animal Flex, 2 CLA
3.40pm – Pre JYM, 5g Glutamine, L-Carnitine, Green Tea
4.00pm-5.45pm – Workout
6.10pm – 1 Scoop Dymatize Iso Whey, 1 Scoop Dymatize Casein, Post JYM, 75g Vitargo, Glutamine, 3g Leucine
7.30pm – 100g White Rice, 200g Raw Chicken, 80g Jack Daniels Org BBQ Sauce, 5g Leucine, 2 Fish Oils
9.30pm – 1 Scoop Dymatize Casein, 5g Glutamine, 5g BCAA, 2 Fish Oils

Macros pre gym:
Cals – 1535
Pro – 100
Carbs – 21
Fats – 117

Macros post gym:
Cals – 1410
Pro – 130
Carbs – 192
Fats – 14

Macros total:
Cals – 2945
Pro – 230
Carbs – 213
Fats – 131

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