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Carb Back Loading
 

StateOfPsychosis
Level 5

Join date: Aug 2008
Posts: 573

Spidey22 wrote:
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?


I am not sure. I can get them at Sobeys, not sure if that is the same as Kroger, sobeys is just a regular grocery store, maybe Walmart?
If you have any organic food stores around there is a pretty good chance they should have them.



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StateOfPsychosis
Level 5

Join date: Aug 2008
Posts: 573

Spidey22 wrote:
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?


I can get them at Sobeys, not sure if that is same as Kroger. Its just a regular grocery store.
If you have any organic food stores around I would say there's a good chance they'll have them.
Maybe Walmart?

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

9:00 wake up
12:00 9oz chicken and assorted veggies - 5g carbs
21:00 Eggs, veggies, protein shakes - 35g carbs

TOTAL: 40g carbs

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tolismann
Level

Join date: Apr 2009
Posts: 468

Spidey22 wrote:
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
Glucose syrup?

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Scott M
Level 2

Join date: Aug 2005
Posts: 4303

Spidey22 wrote:
? And maybe some suggestions for 'dirtier' carb sources that are low-fat, because I can only eat so much rice. lol



Google "Ideas for skiploading"

Pancakes w/ syrup
Krusteaz muffin mixes
No pudge brownies
Ben and Jerrys frozen yogurt
Most any low fat kids cereal

And one that I love when I'm sick of sweets is gnocchi with some pasta sauce.

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

5:30 wake up
coffee - 1g carbs
12:00 bacon, 3 eggs, veggies, cheese - 5g carbs
13:00 Fiber shake
14:30 tea - 1g carb
15:00 shake - 6g carbs
16:30 tea - 1g carb
17:30 9oz chicken, various veggies, dressing - 3g carbs
18:45 shake with pb - 11g carb
20:00 fiber shake

TOTAL: 28g carbs

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

6:30 wake up
6:45 GYM

Lat pulls: 180x12, 195x10, 210x8

DB rows: 120x8, 120x8, 120x8

Low cable row: 180x8, 195x8, 195x8

Chest supported rows: 120x12, 135x12, 150x12

DB shrugs: 110x10, 110x10, 110x10

Hypers: 45x12/10, 25x15/10, (drop weight and finish with bodyweight) bdyx25

8:45 bacon and cheese omelet - 5g carbs
11:30 tea - 2g carbs
13:45 Shake with pb - 15g carbs
16:10 nother shake - 15g carbs
17:30 Cinnabon. NOM NOM NOM - 140g carbs
17:50 choc milk - 30g carbs
18:20 yoghurt and strawberries - 40g carbs
19:10 Crepes - 125g carbs

TOTAL: 377g carbs

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

Well I got a call yesterday from HR about my job. Looks like I'll be leaving California to go to North Dakota on may 6th (day after my CSCS exam). After a month in ND, back to Cali to drop my stuff off and then I'm going to Oklahoma from late June till Late September for job training.

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5720

Thats a lot of moving around my gawd.

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5720

Siouxfan wrote:

17:30 Cinnabon. NOM NOM NOM - 140g carbs


TOTAL: 377g carbs


No idea how i missed this. WIN!!!

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

My weight seems to be holding at around 242 right now. Heavier than I'd like, but whatever lol. I told meadows to expect us to go full bore with diet and training come the end of September. I should be back in LA around sep 29th. At that point I'll start a Mountain Dog diet AND training log. And I've been moving around quite a lot lately. Spent from 08-10 in ND, then from Jan 11' to july 11' back in CA, then july'11 to nov11 in north dakota again. Now I'm back in LA, but only for a few more weeks. Then you know the rest of the sched.


And hopefully the diet software will be out in a couple months....hopefully.

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

9:30 wake up
12:00 Omelet w, bacon - 5g carbs
14:55 fiber shake and joint pills
15:00 GYM

Banded Hammer bench: 25x8, 35x8, 45x8, 55x8, 65x8, 75x8

Incline DB: 75x8, 75x8, 75x8, 75x8

BB incline: 185x5, 185x5, 185x5, 205x5

Machine fly (30 sec between sets) 180x10, 150x10, 150x10

Side laterals: 25x25, 25x25, 40x8, 40x8

Rear laterals: 25x35x 25x35, 35x10, 35x10

6 ways: 7.5x10, 7.5x10, 7.5x10


17:45 PWO shake - 50g carbs
18:55 Chicken and rice/slasa - 100g carbs
20:15 Shake - 50g carbs
21:00 apple sauce - 30g carbs

TOTAL: 235g carbs


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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

ryanbCXG wrote:
Siouxfan wrote:

17:30 Cinnabon. NOM NOM NOM - 140g carbs


TOTAL: 377g carbs


No idea how i missed this. WIN!!!



So nice how you embrace my inner fat kid lol

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gkeeper24
Level 1

Join date: Jul 2011
Posts: 199

I've been following this thread for quite some time and appreciate you posting daily. I'm definitely interested in CBL and would like to get the book eventually. However, I don't want to start adding a bunch of crap into my diet since im getting results now.

I do like the idea of being able to eat the occasional pint of ice cream or some cookies. My question is, is it possible to backload using "clean" carbs like oatmeal and sweet potatoes? If fat loss is the goal, how many carbs does Kiefer recommend for 190 pound male at 13% bf?

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StateOfPsychosis
Level 5

Join date: Aug 2008
Posts: 573

gkeeper24 wrote:
I've been following this thread for quite some time and appreciate you posting daily. I'm definitely interested in CBL and would like to get the book eventually. However, I don't want to start adding a bunch of crap into my diet since im getting results now.

I do like the idea of being able to eat the occasional pint of ice cream or some cookies. My question is, is it possible to backload using "clean" carbs like oatmeal and sweet potatoes? If fat loss is the goal, how many carbs does Kiefer recommend for 190 pound male at 13% bf?


It is definitely possible to CBL with clean carbs, just be prepared to be eating a lot!
I've been doing it with rice and waxy maize as of late and it has been working great.
The carb count can be measured 2 ways, usually with the weight lost in the prep phase is how you calculate it, but just going with 190lbs the book says you need 770g carbs.

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phishfood1128
Level

Join date: Aug 2009
Posts: 452

I am curious to try CBL but due to time constraints I lift from 5:30 - 7:00.

I have read he suggests you change you schedule. I cant.

The only suggestion i have found is to workout fasted (just coffee/heavy cream) and then spike insulin after the workout (without carbs) using casein hydrolosate/leucine/whey isolate.

Just curious if the book contains any infor on CBL for working out in the mornings.

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

phishfood1128 wrote:
I am curious to try CBL but due to time constraints I lift from 5:30 - 7:00.

I have read he suggests you change you schedule. I cant.

The only suggestion i have found is to workout fasted (just coffee/heavy cream) and then spike insulin after the workout (without carbs) using casein hydrolosate/leucine/whey isolate.

Just curious if the book contains any infor on CBL for working out in the mornings.



It does. But what I'd really hold out for is the diet software. Kiefer is in the process of designing some software that will basically spit out a personalized program for you online.

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phishfood1128
Level

Join date: Aug 2009
Posts: 452

Siouxfan wrote:
phishfood1128 wrote:
I am curious to try CBL but due to time constraints I lift from 5:30 - 7:00.

I have read he suggests you change you schedule. I cant.

The only suggestion i have found is to workout fasted (just coffee/heavy cream) and then spike insulin after the workout (without carbs) using casein hydrolosate/leucine/whey isolate.

Just curious if the book contains any infor on CBL for working out in the mornings.



It does. But what I'd really hold out for is the diet software. Kiefer is in the process of designing some software that will basically spit out a personalized program for you online.


Sounds good. Curous if you know if it be a bundle or will the software be stand alone?

Awesome thread btw.

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

phishfood1128 wrote:
Siouxfan wrote:
phishfood1128 wrote:
I am curious to try CBL but due to time constraints I lift from 5:30 - 7:00.

I have read he suggests you change you schedule. I cant.

The only suggestion i have found is to workout fasted (just coffee/heavy cream) and then spike insulin after the workout (without carbs) using casein hydrolosate/leucine/whey isolate.

Just curious if the book contains any infor on CBL for working out in the mornings.



It does. But what I'd really hold out for is the diet software. Kiefer is in the process of designing some software that will basically spit out a personalized program for you online.


Sounds good. Curous if you know if it be a bundle or will the software be stand alone?

Awesome thread btw.



Glad you like it. It could be better if I did this whole thing a little more properly, but hey lol. And I think the software will be stand alone, but there is a possibility that he could offer it bundled with the book. Not sure yet. I'd expect a couple more months.

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JLone
Level 3

Join date: Dec 2008
Posts: 2169

StateOfPsychosis wrote:
just going with 190lbs the book says you need 770g carbs.

That is impossible...

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

JLone wrote:
StateOfPsychosis wrote:
just going with 190lbs the book says you need 770g carbs.

That is impossible...



Mine said my baseline was 900g. That was the baseline. To neither gain nor lose weight. I don't even think Ronnie Coleman ate 900g of carbs. Like I've said before, I think Kiefer is on to something here. To be able to eat like I have and keep my weight gain to almost zero is impressive.

However, I think he still has some tricks in his pocket. Otherwise how would he still be in business with personal consults? It's like the difference between reading about Westside Barbells workouts online and being at the gym itself. Yeah you'll make decent progress on your own, but there are subtle things that only the inventor knows about.

Just my .02

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9608

JLone wrote:
StateOfPsychosis wrote:
just going with 190lbs the book says you need 770g carbs.

That is impossible...

theee fuck

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JLone
Level 3

Join date: Dec 2008
Posts: 2169

Okay, so I was the guy a few pages back doing the bastardized version of the Warrior diet which looks oddly like carb backloading having never read the book.

Anyways, I have committed myself to eating under 30grams of carbs on non-workout days. But since I really like wolfing down a big carb heavy meal after I lift I find myself lifting 6-7 days a week. So my question is, does the book say anything about a mandatory number of off days or low carb days?

And like my post above I don't get nearly 700+ carbs. I would estimate it is more like 300ish most days, 500 max.

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Siouxfan
Level 1

Join date: Jun 2011
Posts: 437

JLone wrote:
Okay, so I was the guy a few pages back doing the bastardized version of the Warrior diet which looks oddly like carb backloading having never read the book.

Anyways, I have committed myself to eating under 30grams of carbs on non-workout days. But since I really like wolfing down a big carb heavy meal after I lift I find myself lifting 6-7 days a week. So my question is, does the book say anything about a mandatory number of off days or low carb days?

And like my post above I don't get nearly 700+ carbs. I would estimate it is more like 300ish most days, 500 max.



Don't worry about it. I seriously think the carb baselines are WAY over estimated. I'm 240 with a "supposed" 7.5% bf. I say it like that because I look more like 14%, but I was checked and that's what they gave me. Anyways, I rarely go over 400g on training days, and keep it below 30 on the non days. And no It doesn't. Nothing about mandatory off days.

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Gl;itch.e
Level 1

Join date: Jul 2005
Posts: 886

phishfood1128 wrote:
I am curious to try CBL but due to time constraints I lift from 5:30 - 7:00.

I have read he suggests you change you schedule. I cant.

The only suggestion i have found is to workout fasted (just coffee/heavy cream) and then spike insulin after the workout (without carbs) using casein hydrolosate/leucine/whey isolate.

Just curious if the book contains any infor on CBL for working out in the mornings.

You can do it but it wouldnt be quite as good. Keifer suggests large doses of caffiene to produce a insulin resistant state. Workout. A small amount of carbs with protein post workout. Eat low carb the rest of the day and then backload your carbs later that night.

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