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I've been Carb Back Loading for a month now, following the strength accumulation plan. My results have been ok (lost 1/4″ both from my stomach and chest), just ok in my opinion. I'm looking for advice on where best to start experimenting with macros. I'm wondering if it's best to change up the macros of meals during the days I work out, or in the evenings after I work out. Also I read that it might be best to back load on nights before I work out, but haven't given it a shot since I am not always able to make it to the gym as planned. I'm wondering if and when I should give that a try.During the days I workout, I've been consuming about 950-1000 calories, 37-42g fat, 140-150g protein and about 15 carbs. At night I've been averaging 110-130g protein and 300-340g carbs. I've been taking all of the supplements recommended, from the AM accelerator to supplementing with leucine and whey hydrolysates twice at night with meals (and at least a serving of chicken), though I've left caffeine out of them after the AM (I'm up all night otherwise). A little background, in case you're curious. I'm 6'3, 229. I hit 300 pounds two years ago, again, and decided to try and get my shit together. Shortly after I was introduced to the Carb Nite Solution. I lost about 80 pounds in the first 15 months or so (w/2 short breaks). Then I tried CBL and didn't take it seriously, too happy to be able to eat more carbs again and slipping into old bad habits, followed by a two week break of eating whatever (bad mistake). I just finished another stretch of 6 months of Carb Nite, right away transitioning back to CBL. I'm taking this seriously as I should and am ready to tweak things up, just don't know where to start. What's worked for you?
What's your fat at post backload? Also, your protein intake seems pretty high for someone trying to be catabolic. It would make more sense to me that you keep your protein at a 1:1 ratio if you were trying to trim down. Sent from my iPhone using Tapatalk
^^^this has worked for me. Just enough protein for sparing during the day, one whole food source after the post training shake then back load, done.Great job on the weight loss so far BTW!
My fat intake post backload has been around 80-100g. I haven't been keeping track, I didn't think it was necessary.I might have misunderstood Kiefer's recommended protein intake in Apendix D: Pre Carb-MealtimesMacro Calculator. I'm basing my goals on a body weight goal of 215, and thought I was supposed aim for the higher end of 92-164g of protein pre-workout, and aim for 40g of fat. Getting the amount of protein I have been pre-workout hasn't been easy.I didn't think about a 1:1 protein ratio. I was doing that with the Carb Nite Solution. Sounds like I should lower the pre-workout protein and aim to end the day at 1:1 of target goal weight, right?Thanks for the compliment Rob, and for your input RX. I've come a long way, and am more disciplined than ever. I know I've gotten off to a decent start. Looking forward to taking this to another level.
I didn't think about a 1:1 protein ratio. I was doing that with the Carb Nite Solution. Sounds like I should lower the pre-workout protein and aim to end the day at 1:1 of target goal weight, right?
Personally I have found the guidelines in the book just to be starting points. With my body type I put on fat very easily if I am not very careful. Also at my age I find I need less protein than a younger guy.I try (per recommendations of guys here) to keep my pre training protein at about 30% max of the days total.
I would reocmmend bringing the protein to a 1g:1lb ratio and the fat to a .5g:1lb for daily totals. How you incorporate that in your pre workout, and backload is at your discretion though. This is just my personal recommendation, everyone is different, and you kind of have to play with it from there. Keep playing with it until you find what works for you… that or you could higher a coach, which I'm sure would be well worth the money for a lasting investment in a worth while program. I've honestly thought about it too for my next prep.
I've had it in the back of my mind to hire a coach, but would rather try a few things on my own first. I'm definitely going to give the 1lb:1g protein and 0.5lb:1g fat ratios a try. I've been taking in more like 1lb:1.5g carbs, and am going to stick to that for now (it's much easier to take change habits to add carbs than cut 'em, no?). I may add on more carbs later if more experimentation is needed. I've read and heard that you have to experiment to find how CBL works best for you. I guess I was hoping there was a big short cut to figuring that out. Who knows, maybe these changes I make now will be it? This is an interesting height and weight to be at. I could see myself happy staying at the same weight, but burning this leftover fat and gaining a good amount of muscle. In this first month of back loading I've been doing a strength gain lift routine, but am about to change focus to muscle gain in the next week. I know it's hard to gain muscle and burn fat at the same time, but am hoping to do something like that for a few months. As long as I don't gain too much weight I'll be happy. Worst case scenario go back to Carb Nite Solution for a short while. In the end I'm happy to not be obese like I was, and know that as long as I keep at it, I'll eventually get there. Thanks to you both for the input.
How do you guys get enough calories in by only getting 30% of your protein before your workout. I weigh 195 and based on 1:1 would run 195 g. breakfast for me is around 10 and thats 3 slices of bacon and 2 eggs 3 whites plus heavy cream in my coffee. I am already at 35g protein and 30 grams fat. I still have to eat lunch and then workout at 4. I am trying to lean out to under 10% (@ about 12% now) without loosing muscle. I am on CNS right now and trying to hit 2500-3000 calories. I think I am lost cuz im just not getting down in fat.
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