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Carb Back Loading
 

ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5490

Gl;itch.e wrote:
StateOfPsychosis wrote:
I deflated something awful during the prep phase, somewhere around 10lbs, so 800 is where I am going to get and see how that feels. Fat is ridiculously low, looking at the book 40g for 225. I might bump that up a bit. I find protein to be easy enough to get by the book's standards, but lets say 250g. That will put me at 4500cals/day. Do these numbers sound ok?


40grams of fat! man I feel sorry for your endocrine system. You need to at least double or triple that! Where is this Paltry 40grams coming from?

Add a TBsp Coconut Oil to your morning coffee and pre workout. Full fat Cream to your morning coffee too if you wish to gain. If you are not doing so already.


Please state why you need double or triple?

I undertand fat is used for cell membrane and hormones ect. but when you get good fats. EFAs. and cover those bases you only need to cover enough for energy needs unless you are getting carb which are also an energy source. NO need for high fat and high carbs. IMO. Get your EFAs and you are good to go. If you run better with more carbs do that or if you if you do better with more fat do that. Will reply more later Busy now

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Gl;itch.e
Level 1

Join date: Jul 2005
Posts: 886

StateOfPsychosis wrote:
I edited my post above. And yea, he has a chart with approximate macros. They are "starting points" though.

Alright. That looks better. However I would still up calories on both Fats and Carbs evenly. I know your after mass gain but your body is only going to be adding a small amount of muscle and that new muscle can only store a small amount of those extra carbs. Doesnt make much sense if for example you need 400grams at 200lbs but 800grams at 220lbs. Yeah yeah, I know you need calories to grow, but I think too many carbs is going to be detrimental. I would add fats for calories to my first half of the day and on off days. Bump carbs up a little at the end of off days and add more to post workout.

My 2 cents. This is what Ill be doing shortly. Would be great if you could guinea pig it for me! (-;

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StateOfPsychosis
Level 5

Join date: Aug 2008
Posts: 566

Gl;itch.e wrote:
StateOfPsychosis wrote:
I edited my post above. And yea, he has a chart with approximate macros. They are "starting points" though.

Alright. That looks better. However I would still up calories on both Fats and Carbs evenly. I know your after mass gain but your body is only going to be adding a small amount of muscle and that new muscle can only store a small amount of those extra carbs. Doesnt make much sense if for example you need 400grams at 200lbs but 800grams at 220lbs. Yeah yeah, I know you need calories to grow, but I think too many carbs is going to be detrimental. I would add fats for calories to my first half of the day and on off days. Bump carbs up a little at the end of off days and add more to post workout.

My 2 cents. This is what Ill be doing shortly. Would be great if you could guinea pig it for me! (-;


The chart for desired weight for a 200lb male is 810g of carbs. There is also a chart to gauge carb needs based on weight lost during the prep phase, around 10lbs loss is 900g of carbs.

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Gl;itch.e
Level 1

Join date: Jul 2005
Posts: 886

ryanbCXG wrote:
Please state why you need double or triple?

I undertand fat is used for cell membrane and hormones ect. but when you get good fats. EFAs. and cover those bases you only need to cover enough for energy needs unless you are getting carb which are also an energy source. NO need for high fat and high carbs. IMO. Get your EFAs and you are good to go. If you run better with more carbs do that or if you if you do better with more fat do that. Will reply more later Busy now

Well you do want to optimise your hormones dont you? So at no point would you want your endocrine system to be running without enough fat to work optimally. There is also the issue of the health effects of too many carbs. Despite the timing of carbs with CBL you will still be producing a metric shit ton of insulin at those higher limits and your muscle mass would not have increased to the level where it requires that high level of carbs.

You also would prefer to stay "fat adapted" even when gaining so as to keep enzymes ticking along and readily able to assist in body fat burning. This means fat should be a major fuel source not just a "bases covered" after thought. I think someone like MODOK could better explain the science of these things.

A lot of this is hersay, personal opinion/experience and input from the Interwebz. I would be happy to read something from Keifer about this if he has any Theories on it. Maybe it really does make no difference. Personally I would just find it more possible to bulk with the necessary calories if I made more use of Fats.

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facko
Level 2

Join date: Nov 2005
Posts: 1619

Gl;itch.e wrote:
ryanbCXG wrote:
Please state why you need double or triple?

I undertand fat is used for cell membrane and hormones ect. but when you get good fats. EFAs. and cover those bases you only need to cover enough for energy needs unless you are getting carb which are also an energy source. NO need for high fat and high carbs. IMO. Get your EFAs and you are good to go. If you run better with more carbs do that or if you if you do better with more fat do that. Will reply more later Busy now

Well you do want to optimise your hormones dont you? So at no point would you want your endocrine system to be running without enough fat to work optimally. There is also the issue of the health effects of too many carbs. Despite the timing of carbs with CBL you will still be producing a metric shit ton of insulin at those higher limits and your muscle mass would not have increased to the level where it requires that high level of carbs.

You also would prefer to stay "fat adapted" even when gaining so as to keep enzymes ticking along and readily able to assist in body fat burning. This means fat should be a major fuel source not just a "bases covered" after thought. I think someone like MODOK could better explain the science of these things.

A lot of this is hersay, personal opinion/experience and input from the Interwebz. I would be happy to read something from Keifer about this if he has any Theories on it. Maybe it really does make no difference. Personally I would just find it more possible to bulk with the necessary calories if I made more use of Fats.


I'm certainly not very muscular in terms of bodyweight..but, I've been able to tolerate 500g of carbs approx. 4 days a week. With fat just at the threshold that Ryan is talking about..i.e. like 0.45g/lb of bw.

I was reluctant to take carbs that high until I realized...you are actually less likely to store bodyfat in a surplus made up of mainly carbs/protein..than a surplus made up of mainly fat/protein. Just looking at it from a basic, logical perspective..carbs need to be converted (DNL) to become and be stored as fatty acids. Fat..is already there and ready to be stored..so in surplus, dietary fat intake will be stored as such after the fact of your EFA needs for hormonal functioning/physiological needs etc. Sure..carbs raise insulin and may BLUNT the usage of fatty acids for energy..hence the need to keep my dietary fat on the lower end of the spectrum on the days that my carbs are that high...

I don't know where this "I don't tolerate carbs well..so I eat tons of fat in surplus" comes from..it doesn't make physiological sense. Think about the above statement and deduce it logically.

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Gl;itch.e
Level 1

Join date: Jul 2005
Posts: 886

facko wrote:
Gl;itch.e wrote:
ryanbCXG wrote:
Please state why you need double or triple?

I undertand fat is used for cell membrane and hormones ect. but when you get good fats. EFAs. and cover those bases you only need to cover enough for energy needs unless you are getting carb which are also an energy source. NO need for high fat and high carbs. IMO. Get your EFAs and you are good to go. If you run better with more carbs do that or if you if you do better with more fat do that. Will reply more later Busy now

Well you do want to optimise your hormones dont you? So at no point would you want your endocrine system to be running without enough fat to work optimally. There is also the issue of the health effects of too many carbs. Despite the timing of carbs with CBL you will still be producing a metric shit ton of insulin at those higher limits and your muscle mass would not have increased to the level where it requires that high level of carbs.

You also would prefer to stay "fat adapted" even when gaining so as to keep enzymes ticking along and readily able to assist in body fat burning. This means fat should be a major fuel source not just a "bases covered" after thought. I think someone like MODOK could better explain the science of these things.

A lot of this is hersay, personal opinion/experience and input from the Interwebz. I would be happy to read something from Keifer about this if he has any Theories on it. Maybe it really does make no difference. Personally I would just find it more possible to bulk with the necessary calories if I made more use of Fats.


I'm certainly not very muscular in terms of bodyweight..but, I've been able to tolerate 500g of carbs approx. 4 days a week. With fat just at the threshold that Ryan is talking about..i.e. like 0.45g/lb of bw.

I was reluctant to take carbs that high until I realized...you are actually less likely to store bodyfat in a surplus made up of mainly carbs/protein..than a surplus made up of mainly fat/protein. Just looking at it from a basic, logical perspective..carbs need to be converted (DNL) to become and be stored as fatty acids. Fat..is already there and ready to be stored..so in surplus, dietary fat intake will be stored as such after the fact of your EFA needs for hormonal functioning/physiological needs etc. Sure..carbs raise insulin and may BLUNT the usage of fatty acids for energy..hence the need to keep my dietary fat on the lower end of the spectrum on the days that my carbs are that high...

I don't know where this "I don't tolerate carbs well..so I eat tons of fat in surplus" comes from..it doesn't make physiological sense. Think about the above statement and deduce it logically.

Well not that the body behaves logically but you do have a point about conversion. Though I think the body is pretty efficient with such conversions. There is an amount of Thermic waste associated with Carb Backloading but I dont see how that makes a point for increasing carbs exponentially vs evenly with fats. I mean if a large portion of the extra carbs is wasted through heat then that means an even smaller amount of calories devoted to growth.

really I need to buy the book so I can stop talking out my ass! Is it available in printed form yet?

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5490

Gl;itch.e wrote:
ryanbCXG wrote:
Gl;itch.e wrote:
StateOfPsychosis wrote:
ryanbCXG wrote:
Keep us posted on how that goes for you? How big are you? And your looking to gain correct?


The summer will be a true test, that is when long days of hard labor work start. I am currently 6ft at around 225 and gaining is the primary goal. I have noticed a definite difference in the gym thus far, I can use more weight for more reps now. My roommate and I recorded all of our measurements to see where we can get this summer so that will be a progress marker. I use to record food and then stopped for some stupid reason, I'll start that up again. I find writing things down really forces the execution of reaching the numbers, 7-800g of carbs in this case.

Why not increase fat intake in your pre-workout meals for the calories?


SOP: when you get that diet journal going I would be interested in hearing your macros and the schedule that you take them in at.

Glitch: isnt the whole point of backloading to be able to insane amounts of carbs and gain lean weight. Using the tables someone at 225 should be hitting around those (thats just a guess not knowing what SOP lost on his prep phase). But fats could be added during the day but it was my understanding from what the book broke the macros down for the day that this was a high carb/medium pro/low fat diet. On off days the carb and fat switch.

Also glitch do you follow what macros and cals you hit eat day?

I dont think the high carb/medium pro/low fat diet is an appropriate way of looking at it as all those variables are not fixed. I dont see why someone who has trouble putting away 800grams of carbs after workouts shouldnt add fats preworkout and on off days (plus more carbs on off days when gaining)

Yes I do keep track of my macro's. Not super anally but if you asked me what I ate on any given day I could tell you because my diet is pretty structured. I just vary amounts of certain foods to add or substract calories. At the momment Im sitting around maintainence levels of calories and not looking to drop any lower. I will add more soon as Im not far off my desired leanness and wish to get back to gaining.

A typical workout day looks to be around 350g carb, 230g protein and about 120g fat, plus incidentals. So 3400cals roughly 4x a week. Off days 50-100g carbs, 170g protein and about 110g fat, plus incidentals including BCAAs. 2070 calories roughly 3x a week. 2830 calories a day average, which when I check something like the IF calculator (just did as was curious) is about normal maintainence for my stats.


So you arent trying to gain either? 2800 woudl have me losing like crazy

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5490

Gl;itch.e wrote:
StateOfPsychosis wrote:
Gl;itch.e wrote:

40grams of fat! man I feel sorry for your endocrine system. You need to at least double or triple that! Where is this Paltry 40grams coming from?

Add a TBsp Coconut Oil to your morning coffee and pre workout. Full fat Cream to your morning coffee too if you wish to gain. If you are not doing so already.



That's what the book says. I get the coconut oil, nut butter, olive oil, and fish oil. I will take in more considering 100g of fat would be low in comparison to 800g of carbs, isn't it?

I havent read the book but I assume/hope this is just for the induction phase? Keifers a smart cookie I cant see him recommending anyone to be that low especially when gaining.


Why would you have that low of fat in the induction phase. In the induction phase you are not eating any carbs. You should probably read the book before you make too many comments. He does advise to start low fat during you backload days.

Why do you think you need to have you fat high if you have your carbs really high?

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5490

Siouxfan wrote:
Holy shit this is gettin lots of action lol. Ryan I like the science behind your posts, good stuff. And I do eventually want to be all big and swole, just not covered in fat too lol.


Glad you enjoyed. Understand where you are comin from

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5490

Gl;itch.e wrote:
facko wrote:
Gl;itch.e wrote:
ryanbCXG wrote:
Please state why you need double or triple?

I undertand fat is used for cell membrane and hormones ect. but when you get good fats. EFAs. and cover those bases you only need to cover enough for energy needs unless you are getting carb which are also an energy source. NO need for high fat and high carbs. IMO. Get your EFAs and you are good to go. If you run better with more carbs do that or if you if you do better with more fat do that. Will reply more later Busy now

Well you do want to optimise your hormones dont you? So at no point would you want your endocrine system to be running without enough fat to work optimally. There is also the issue of the health effects of too many carbs. Despite the timing of carbs with CBL you will still be producing a metric shit ton of insulin at those higher limits and your muscle mass would not have increased to the level where it requires that high level of carbs.

You also would prefer to stay "fat adapted" even when gaining so as to keep enzymes ticking along and readily able to assist in body fat burning. This means fat should be a major fuel source not just a "bases covered" after thought. I think someone like MODOK could better explain the science of these things.

A lot of this is hersay, personal opinion/experience and input from the Interwebz. I would be happy to read something from Keifer about this if he has any Theories on it. Maybe it really does make no difference. Personally I would just find it more possible to bulk with the necessary calories if I made more use of Fats.


I'm certainly not very muscular in terms of bodyweight..but, I've been able to tolerate 500g of carbs approx. 4 days a week. With fat just at the threshold that Ryan is talking about..i.e. like 0.45g/lb of bw.

I was reluctant to take carbs that high until I realized...you are actually less likely to store bodyfat in a surplus made up of mainly carbs/protein..than a surplus made up of mainly fat/protein. Just looking at it from a basic, logical perspective..carbs need to be converted (DNL) to become and be stored as fatty acids. Fat..is already there and ready to be stored..so in surplus, dietary fat intake will be stored as such after the fact of your EFA needs for hormonal functioning/physiological needs etc. Sure..carbs raise insulin and may BLUNT the usage of fatty acids for energy..hence the need to keep my dietary fat on the lower end of the spectrum on the days that my carbs are that high...

I don't know where this "I don't tolerate carbs well..so I eat tons of fat in surplus" comes from..it doesn't make physiological sense. Think about the above statement and deduce it logically.

Well not that the body behaves logically but you do have a point about conversion. Though I think the body is pretty efficient with such conversions. There is an amount of Thermic waste associated with Carb Backloading but I dont see how that makes a point for increasing carbs exponentially vs evenly with fats. I mean if a large portion of the extra carbs is wasted through heat then that means an even smaller amount of calories devoted to growth.

really I need to buy the book so I can stop talking out my ass! Is it available in printed form yet?



Not that i know of. Shoot me an email its in my hub.

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Spidey22
Level 1

Join date: Jun 2009
Posts: 3921

ryanbCXG wrote:
Gl;itch.e wrote:
StateOfPsychosis wrote:
Gl;itch.e wrote:

40grams of fat! man I feel sorry for your endocrine system. You need to at least double or triple that! Where is this Paltry 40grams coming from?

Add a TBsp Coconut Oil to your morning coffee and pre workout. Full fat Cream to your morning coffee too if you wish to gain. If you are not doing so already.



That's what the book says. I get the coconut oil, nut butter, olive oil, and fish oil. I will take in more considering 100g of fat would be low in comparison to 800g of carbs, isn't it?

I havent read the book but I assume/hope this is just for the induction phase? Keifers a smart cookie I cant see him recommending anyone to be that low especially when gaining.


Why would you have that low of fat in the induction phase. In the induction phase you are not eating any carbs. You should probably read the book before you make too many comments. He does advise to start low fat during you backload days.

Why do you think you need to have you fat high if you have your carbs really high?


I think he's just saying if you are trying to gain weight, you've got to get your caloris in some how, and if fitting ALL those carbs in is an issue, try adding in more fats to kind of even the load.

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Spidey22
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Join date: Jun 2009
Posts: 3921

StateOfPsychosis wrote:
Gl;itch.e wrote:
StateOfPsychosis wrote:
I edited my post above. And yea, he has a chart with approximate macros. They are "starting points" though.

Alright. That looks better. However I would still up calories on both Fats and Carbs evenly. I know your after mass gain but your body is only going to be adding a small amount of muscle and that new muscle can only store a small amount of those extra carbs. Doesnt make much sense if for example you need 400grams at 200lbs but 800grams at 220lbs. Yeah yeah, I know you need calories to grow, but I think too many carbs is going to be detrimental. I would add fats for calories to my first half of the day and on off days. Bump carbs up a little at the end of off days and add more to post workout.

My 2 cents. This is what Ill be doing shortly. Would be great if you could guinea pig it for me! (-;


The chart for desired weight for a 200lb male is 810g of carbs. There is also a chart to gauge carb needs based on weight lost during the prep phase, around 10lbs loss is 900g of carbs.


Yeah, I'm 200lbs, and right now, I'm getting in 550 Carbs during my Backload usually, and those aren't all too 'clean'. I think 800g wouldn't be all that hard if it wasn't the 'try to avoid HFCS' and stuff like that. I could probably down a few liters of kool-aid or Gatorade to get an extra 200-300g, but that's basically all 'non-CBL' approved carbs.

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Gl;itch.e
Level 1

Join date: Jul 2005
Posts: 886

ryanbCXG wrote:
So you arent trying to gain either? 2800 woudl have me losing like crazy

Not at this stage. I am very close to being as lean as I want and at the moment am leaner than I have been in years. I just want to get a little leaner before I start seriously gaining again. Im taking this slow and its working really well.

If you punch your stats into one of those metabolism calculators how far off is it? If I remember you are on HRT for something though right?

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StateOfPsychosis
Level 5

Join date: Aug 2008
Posts: 566

Spidey22 wrote:
StateOfPsychosis wrote:
Gl;itch.e wrote:
StateOfPsychosis wrote:
I edited my post above. And yea, he has a chart with approximate macros. They are "starting points" though.

Alright. That looks better. However I would still up calories on both Fats and Carbs evenly. I know your after mass gain but your body is only going to be adding a small amount of muscle and that new muscle can only store a small amount of those extra carbs. Doesnt make much sense if for example you need 400grams at 200lbs but 800grams at 220lbs. Yeah yeah, I know you need calories to grow, but I think too many carbs is going to be detrimental. I would add fats for calories to my first half of the day and on off days. Bump carbs up a little at the end of off days and add more to post workout.

My 2 cents. This is what Ill be doing shortly. Would be great if you could guinea pig it for me! (-;


The chart for desired weight for a 200lb male is 810g of carbs. There is also a chart to gauge carb needs based on weight lost during the prep phase, around 10lbs loss is 900g of carbs.


Yeah, I'm 200lbs, and right now, I'm getting in 550 Carbs during my Backload usually, and those aren't all too 'clean'. I think 800g wouldn't be all that hard if it wasn't the 'try to avoid HFCS' and stuff like that. I could probably down a few liters of kool-aid or Gatorade to get an extra 200-300g, but that's basically all 'non-CBL' approved carbs.


I am going to attempt to keep it as clean as possible. Rice, potatoes, finibars, and waxy maize/or other carb drink.

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

tbar rows. 5plts......

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

8:00 wake up
12:00 fiber shake + omelet - 6g carbs
14:30 GYM

Smith machine Calves: 145x15, 175x15, 205x15, 235x15, 175x15, 155x15

tbar row: 1pltx8, 2pltx8, 3pltx8, 4pltx8, 5pltx8, 5pltx8, 5pltx8

DB row: 100x8, 110x8, 110x8, 125x8

BB shrugs: 365x10, 365x10, 365x10, 365x10
ss
DB pullover: 85x10, 85x10, 85x10, 85x10

Rack pull, 365x3, 415x3, 415x3

PWO shake: 2 scoops powder, 3tbs PB - 15g carbs
20:00 Nother shake - 15g carbs
22:15 4egg, cheese, hot sauce - 5g carbs

TOTAL: 41g carbs

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StateOfPsychosis
Level 5

Join date: Aug 2008
Posts: 566

Siouxfan wrote:
8:00 wake up
12:00 fiber shake + omelet - 6g carbs
14:30 GYM

Smith machine Calves: 145x15, 175x15, 205x15, 235x15, 175x15, 155x15

tbar row: 1pltx8, 2pltx8, 3pltx8, 4pltx8, 5pltx8, 5pltx8, 5pltx8

DB row: 100x8, 110x8, 110x8, 125x8

BB shrugs: 365x10, 365x10, 365x10, 365x10
ss
DB pullover: 85x10, 85x10, 85x10, 85x10

Rack pull, 365x3, 415x3, 415x3

PWO shake: 2 scoops powder, 3tbs PB - 15g carbs
20:00 Nother shake - 15g carbs
22:15 4egg, cheese, hot sauce - 5g carbs

TOTAL: 41g carbs



Why no backload? Nice rowing by the way.

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

I fucked up and ate carbs all day sunday, and most of yesterday. So keeping it low this whole week.

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rawjer5001
Level

Join date: Apr 2012
Posts: 1

@ryanbCXG:

As I understand it, the insulin rush is to stop muscle protein breakdown and drive activation of the mtor pathway that helps growth. And in one article, kiefer talks about how insulin is also antiinflammatory and how post training insulin won't make you fat (I don't remember if he has reference in the articles, but he does in the book).

It seems like you're focused on one thing (insulin sensitivity vs the glut4 route) and ignoring everything else that carb backloading uses and that your only point, as much as I can figure it out, is don't have a post-training shake but still backload?

And, btw, do you have some papers we can look at about this "This happens because the longer you hold off carb intake after heavy resistance training the more and more sensitive and responsive the muscles become to insulin." I've never heard anyone talk about this before and it would be interesting stuff. And it'd be cool if you actually have the research, cause I don't want to just read some guy's site about it.

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5490

rawjer5001 wrote:
@ryanbCXG:

As I understand it, the insulin rush is to stop muscle protein breakdown and drive activation of the mtor pathway that helps growth. And in one article, kiefer talks about how insulin is also antiinflammatory and how post training insulin won't make you fat (I don't remember if he has reference in the articles, but he does in the book).

It seems like you're focused on one thing (insulin sensitivity vs the glut4 route) and ignoring everything else that carb backloading uses and that your only point, as much as I can figure it out, is don't have a post-training shake but still backload?

And, btw, do you have some papers we can look at about this "This happens because the longer you hold off carb intake after heavy resistance training the more and more sensitive and responsive the muscles become to insulin." I've never heard anyone talk about this before and it would be interesting stuff. And it'd be cool if you actually have the research, cause I don't want to just read some guy's site about it.


What would be this everything else that backloading is using? I am unsure of what you mean "Dont have a post training shake but still backload"?

You do not need a large insulin rush to stop protein breakdown. As little as 1iu is needed.

I will list some of the titles of the studies and let you go do the searches for them.
1)Persistent increase in glucose uptake by rat skeletal muscle following exercise
2)Exercise-induced increase in muscle insulin sensitivity, J Appl Physiol 99: 338??343, 2005
3)Activation of glucose transport in muscle by exercise, Diabetes/Metab. Rev. 1: 409-423,1986
4)Glycogen Depletion And Increased Insulin Sensitivity And Responsiveness In Muscle After Exercise. Am. J. Physiol. 251 (Endocrinol. Metab. 14): E664-E
5)Prolonged increase in insulin-stimulated glucose transport in muscle after exercise, Am. J. Physiol. 256 (Endocrinol. Metab. 19): E494-E499, 1989
6)Carbohydrate-feeding speeds reversal of enhanced glucose uptake in muscle after exercise, Am J Physiol Regul Integr Comp Physiol 245: R684??R688, 1983.
7)Prevention of glycogen supercompensation prolongs the increase in muscle GLUT4 after exercise, Am J Physiol Endocrinol Metab 285: E729??E736, 2003

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

8:00 wake up
12:00 shake + pb - 15g carbs
13:00 fiber shake + joint pills
15:00 400m swim
17:15 Shake w/pb - 15g carbs
18:20 8oz chicken, assortment of veggies, dressing, bacon bits - 5g carbs
20:45 same as above - 5g carbs

TOTAL: 40g carbs

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

9:00 wake up
13:00 8.5 oz chicken, assortment of veggies - 3g carbs
14:00 Gym

Leg raises: 1x20, 1x20, 1x15, 1x15

Incline sit ups (abs were smoked) 1x5, 1x5, 1x5, 1x5

Standing DB curls: 35x8, 35x8, 35x8, 40x8
SS
EX bar curl: 5-x6, 50x6, 50x6, 60x6

Reverse curls 20sec break between sets: 20x25, 20x20, 20x15, 20x10

Overhead rope ext: #7pltx12, #7pltx12, #7pltx12, #7pltx12

Seated dip machine (weight is per side) 70x8, 95x8, 120x8, 130x8

Smith machine JM press: 135x8, 140x8, 140x8, 140x8

PWO shake + lady fingers lol - 40g carbs
17:15 Nachos w chicken - 60g carbs
20:00 Lettuce wraps and half a piece of cheesecake - 50g carbs

TOTAL 153g carbs

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Spidey22
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Join date: Jun 2009
Posts: 3921

Not trying to hijack Siouxfan's thread, but this is really the only CBL thread on the website, so I'm asking my questions here. I revised my diet, like so:

Training Days is roughly:
230g Protein, 500g Carbs, 75g Fat

Off Days:
220g Protein, 60g Carbs, 170g Fat

I've shifted gears to a more Strength Accumulation goal, just trying to lean up a bit, keep weight in the 190-200 range while gaining as much strength as I can. For my weight, I'm suppose to be getting 665g Carbs, but I just can't seem to take in that many without having 100+g fat for the day and REALLY overshooting calories. I think this looks pretty solid, just curious as to what others think? And maybe some suggestions for 'dirtier' carb sources that are low-fat, because I can only eat so much rice. lol

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StateOfPsychosis
Level 5

Join date: Aug 2008
Posts: 566

Can you get your hands on rice noodles? They are carb dense as hell and taste awesome, I think. I eat one kind that is spirals made from brown rice. The other is vermicelli, white rice chinese noodle.
I actually forgot about them, outta sight outta mind, but yea they are great.

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Spidey22
Level 1

Join date: Jun 2009
Posts: 3921

StateOfPsychosis wrote:
Can you get your hands on rice noodles? They are carb dense as hell and taste awesome, I think. I eat one kind that is spirals made from brown rice. The other is vermicelli, white rice chinese noodle.
I actually forgot about them, outta sight outta mind, but yea they are great.


Never heard of them. Something you can just pick up at Kroger? Or are they more of a specialty type of food?

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