Carb Back Loading

hellarda

hellarda

hellarda

Soldato
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Guildford
Evening,

I have been reading around about carb back loading and I am wanting to start it, I have never stuck to a strict diet plan before (which is mainly the reason I'm doing this as I have been putting on a bit too much fat, as well as muslce.)

Because of this I am not completely sure what sort of meals would be best for the first 10 days of low carb intake. I am assuming lots of proteins (chicken beef etc) and vegetables? No bread/cakes/pastry/pasta etc?

Can anyone point me in the right direction for what to be eating in the first low carb bit? The issue I also have is that I'm still in 6th form (upper sixth) so still have to try and contend with school lunches. Although I could probably take stuff in.

Anyone able to help?

Cheers,

Ali
 
Train hard and eat big, imo you don't need something as specialised as CBL @ what 16/17 years old? Plus the chances of sticking to it are slim if you're reliant on school food occasionally.

Also Syla5 doesn't do CBL really, carb cycling I'd call it ;). Think only ice & dom do actual CBL.
 
Chris1712 said:
Train hard and eat big, imo you don't need something as specialised as CBL @ what 16/17 years old? Plus the chances of sticking to it are slim if you're reliant on school food occasionally.

Also Syla5 doesn't do CBL really, carb cycling I'd call it ;). Think only ice & dom do actual CBL.
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18. Yeah, but the issue I'm having is that I'm trying to gain muscle weight but in doing so (training hard etc) I'm always hungry and just end up eating ALL the time.

I'm looking a bit too 'fat' for my liking. Around the chest and sides mainly, just trying to work out how to keep gaining muscle without gaining too much fat. I wouldn't say I was 'fat' exactly, just a bit too much loose flab for my liking.

I weigh about 105kg but have no idea what my body fat % is.
 
You'll be hungry all the time on CBL aswell then ;). And even worse you might go mad during the refeed (I've hit an easy 4000kcals in one meal before).

Go ahead and try it I guess, meat fish veg nuts eggs cheese - basically.
 
Chris1712 said:
You'll be hungry all the time on CBL aswell then ;). And even worse you might go mad during the refeed (I've hit an easy 4000kcals in one meal before).

Go ahead and try it I guess, meat fish veg nuts eggs cheese - basically.
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Hmm yeah, but then I've got a goal to work towards rather than just not caring.

Ok thanks.
 
Do you count calories or macros currently? You still need to do this with CBL, you just shift the carbs around a bit to suit your training schedule.

What's your current diet/macros look like?
 
Chris1712 said:
Do you count calories or macros currently? You still need to do this with CBL, you just shift the carbs around a bit to suit your training schedule.

What's your current diet/macros look like?
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No I don't. Never really been sure how to/been serious enough to
 
Hmm confused how I not doing carb back loading, even though I am.... Probably the 2nd most anal about it as well!

Prep phase is just 10 days on the trot of what you would eat on your low carb days during the diet proper.

My low carb meals are chicken salads, steak and veg, alternative meats include steak burgers, lean mince meat, chicken portions with nandos flavoring, fish portions etc

Veg I use is asparagus, cauliflower, and broccoli. Loads of these are fine.

On the salads I just use olive oil and vinegar as dressing and when I have veg I use ample amounts of proper butter.

If you check my log from around the start of this year I may have even posted up my detailed diet plans.
 
When was the last time you did a backload, ie binged on carbs immediately following a workout to exploit the 'Modulated Tissue Response' and tGLUT, the points the book is based around?

;)
 
The backload is about efficiently replenishing glycogen stores, post workout is just more optimum due to being able to benefit from the best levels of tglut utilisation.

What the book also doesn't make clear is the point that the backload is for the next workout, not the one just got. All points the author of the book has tidied up post publication.
It's believed as well that there are other benefits that are seen in AM trainers that evening trainers don't benefit from. Pro's and cons.

Bottom line is I am doing carb back loading, just not to the optimum.
 
I would class eating your daily carbs PWO (High GI/moderate proportion of junk) and up to that point low/no carb as back loading.

Would agree that backloading isn't necessary for the OP. Controlling the macro's of his existing diet would be a more beneficial starting point.
 
BennyC said:
I would class eating your daily carbs PWO (High GI/moderate proportion of junk) and up to that point low/no carb as back loading.

Would agree that backloading isn't necessary for the OP. Controlling the macro's of his existing diet would be a more beneficial starting point.
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How would I go about doing this then?
 
Use myfitnesspal website and get and understanding of how much your eating and how it breaks down in to carbs fats and protein.
Look in the sticky and find steedies diet thread for further advice on how to work out your basic requirements and go from there.

To be honest with you, unless you can afford a decent diet, or your parents are willing to provide you with what you ask for, your going to struggle.

Basics are simple: plenty of meat, handful of nuts every day for some good fats. Loads of veg, and where possible avoid refined carbs such as white bread etc
 
As above, start with a food diary for 1 or 2 weeks (do not change your eating habits) record everything. Plug it all in to something like myfitnesspal or dailyburn to get a macro/calorie breakdown.

Average it all out and come back with the results.
 
Thanks for the input.

So just under a week since I've started, I seem to have gotten into a routine and cutting down on carbs seems to be a lot easier than I was expecting. (Except the lack of fruit, I always find myself craving fruit) over the past 6 days I have been averaging around 70g of carbs a day. However most of this has come from fruit. (Also on thursday, yesterday and today I have had a banana after exercise). About 100g of fat and about 260g of protein.

How does that look?

I am doing resistance training every Monday or Tuesday and Thursday. And from yesterday will be cycling as many days as I can. About 30mins @ ~avg 15mph

Does that all sound ok ish? Not CBL as first intended but better than my previous diet/lack of exercise. (Previously did no cardio and ate about 300g carbs/90g fat and 90g protein a day)

Cheers
 
Sorry to hijack this thread, but with CBL my understanding is you pretty much load up on carbs at set times, which causes a massive I insulin spike, am I right to assume this diet isn't suited to someone with a family history of diabetes and therefore is at high risk of diabetes themselves?
 
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