what am I doing wrong here.

[nosixpack]

first off I’d like to say, I did carb nite solution for a long while and found it really good. I wasn’t exercising as much back then but after I bought some weights I figured to switch to back loading. I got some decent results with carb nite solution but my fat loss had slowed right down and I wanted to bulk up a bit more and train every day.
so I began with backloading. I followed it by book initially and went with fattier carbs later in the evenings. after I found I was gaining fat I switched to cleaner carbs instead and incorporated hiit. I still seem to be gaining fat. its been great for putting on muscle and I think its helped for bulking but right now I see to have a problem with fat gain. here is some information about me;

6,2″ 34,nearly 35 years old.
currently 195lbs but before I started backloading (around mid may) I was 180lbs.
first meal I have a breakfast that consists of two rashers of bacon with two or 3 eggs either fried or scrambled with butter.
I do a 3 day training split where I hit each muscle group and have one day off in a week. I use powerblocks and rep until failure with most exercises doing 3-4 sets. takes me around an hour each day. I follow a workout outlined by these guys;
http://www.buffdudes.net/2014/05/home-workout-routines-with-dumbbells.html
with a few additions like shrugs and some of the exercises by mike chang (sixpackshortcuts) thrown in as well. I think i’m doing enough work each day as I am seeing some gains here and there.
I start this at 4pm each day. and on my day off I don’t backload on the day before my day off.
post workout I take 30g of peptopro and 5g creatine and either 30g of maltodextrin or a banana. usually straight after. then within the hour I have a white flour baguette as I heard these are high GI. along with some tuna or lean meat. later on I have some sticky rice with a baked potato or sweet potato. I also have broad beans as I heard these are also high GI. often I will have around 200g of either coco pops or cornflakes with sugar and almond milk, usually include my l-leucine in with this. other foods I might eat are, penn state salted pretzels, tortilla chips, bourbon cream biscuits, jelly babies, home made oat and raisin cookies. I cut off around midnight and if I eat anything afterwards it tends to be fat and protein based. I take a multivitamin each day along with a magnesium and potassium supplement.

my protein macro is 0.8g/1lb of bodyweight. my fat macro is 0.45/1lb of bodyweight. I usually eat around 300g of carbs minimum but if I really go to town then I might hit over 500g. I keep it lowish fat most of the time because if I let the fat creep in and I eat more cake,pie and stuff then I can easily go over 5k in calories which I would think is probably way too much. in fact i’m not sure how people can eat cake and pizza and keep the calories down.
when I first began with carb backloading I found I was regularly hitting around 3.5k in calories for a 24 hour period. after some adjustments by lowering the carb intake and overall fats I can get this figure down to about 2500-2800 calories. I am also including hiit before training, doing 4 minutes of steady/moderate intensity exercise bike followed by a 20 second burst of high intensity with the resistance increased. I do that for 4 rounds every day. yet I am still not losing body fat and actually seem to be increasing body fat. I have noticed ripples and folds of fat in places, my appearance overall is more bloated and although my weight gain is in part muscle gain, some too I think is fat.
my day night schedule isn’t the same as in the book, I wake around noon and go to sleep around 4-6am. I tend to follow the backloading as its stated as all the information I found suggested that this was the correct way to go if your day night cycle is this way. its been that way for years so its not a sudden change.

[Steve Cauffiel]

That’s an awful lot of carbs man, wow. 😐 That’s like a complete carb nite for me. You might want to consider bringing that down to the 120-150g per backload range and see how that works.

[Makoto Tomizawa]

To be honest, you are/were eating way more than necessary for the amount of work that is required for your workouts. I looked at the routine you are doing, and that really does not seem like much, unless you’re using like +100 lbs dumbbells. Not sure if you’re using the routine that’s on the page that you posted, but 3-4 sets per muscle group is probably not enough either.

I’d recommend finding a better program that focus on compound movements. Either that or use Carb Nite if you’re just going after fat loss.

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

[nosixpack]

thanks for the replies. i’ll try limiting my carb backload amounts more and see how I go with that. I didn’t realise I was overeating by so much.

[Author]

Posts