Carb Back Loading

[icecold]

I think the whole 'eat a load of cake, get ripped' aspect of it makes it seem super appealing to joe blogs, much like I.F has been retarded into 'eat what you want, fast, get ripped', so you get all these people wanting to do it without understanding it. Majority of people want amazing results without having to do any hard work.

OP - plz read:
http://www.bodyrecomposition.com/articles
http://alanaragon.com/articles

Exactly. People from the gym have see me yoyo between weight classes and be varying degrees of lean, and you can just tell that some of them are blinded by the potential results and don't even thing about the hard work. Then there is the simple fact that CBL is completely incompatible with some people's lifestyles.

There are far simpler and more universal protocols to try.

 

[Somnambulist]

Yeah. I <3 Leangains, but as is often pointed out to fanboys, people have been getting ripped for years doing x y z method. Given there's more than one way to skin the proverbial cat (although some methods seem more efficient, quicker skinners!), the most important factor for success is simply adherance.

I'd love to run a few cycles of Lyle's RFL diet, but I know I wouldn't be able to adhere to it atm because I don't have absolute control of the kitchen - going on a protein sparing, zero/ultra-low carb and fat for days at a time diet isn't going to happen, so no point trying to start it.

 

[BigPecsPeter]

apologies if not listening is how it has come across. It was not my intention. I have read the stickies.

I have been trying to be below 30g but being at school/relying on family food its not that easy. Everyday I have been eating as little carbs as I have physically been able to without not eating. I was under the impression that eating more like this 'eat less cr4p and moar Maximuscle' as you put it. (Not taking any shakes as I am allergic to a lot of raw dairy) would be much better than what I was eating before.

Maybe CBL isn't the best/easiest thing for me to do given my current situation of school/exams and family food (and not being able to afford to buy my own food). Is there something similar that anyone can recommend that may be easier to do considering the circumstances?

You don't need to be doing it anyway. I'm not sure why you feel you need some special regimen in the first place. What are your targets? Drop a bit of bodyfat? You sure as hell do not need to be doing ketogenic dieting of ANY sort in order to accomplish that.

A standard but adequate calorie deficit along with some solid training will get you where you want to be, with a little patience. It has worked for decades for countless people, there's no reason why it shouldn't work for you.

Only consider special regimens if you find that the basic method stops working for you or you genuinely completely stall. In the absence of that, there's just no reason to be messing around with the intricate stuff.

 

[BigPecsPeter]

Yeah. I <3 Leangains, but as is often pointed out to fanboys, people have been getting ripped for years doing x y z method. Given there's more than one way to skin the proverbial cat (although some methods seem more efficient, quicker skinners!), the most important factor for success is simply adherance.

I'd love to run a few cycles of Lyle's RFL diet, but I know I wouldn't be able to adhere to it atm because I don't have absolute control of the kitchen - going on a protein sparing, zero/ultra-low carb and fat for days at a time diet isn't going to happen, so no point trying to start it.

I don't think that rapid fat loss diet has any place whatsoever for serious exercisers who are anything below outright obese. I see relatively lean and strong people doing it, and just think, the hell?! I don't care what the supposed "science" says, a hardcore gym-goer is GOING to lose muscle on that program. It's good for fat folk who are not overly active in the gym, and I think that's about it.

I really do believe that most people affiliated with L. McD and his website have borderline (and often just plain straight) eating disorders, and do the most ridiculous and extreme things in their endless attempts to combat what they feel to be their weak genetics.

 

[hellarda]

What is your exact routine? What weights were you lifting last week?

Last week I did two days of

Bench Press: 4x10 reps 70kg
Jerk: 4x8 reps 50kg
Barbell Curls: 3x10 reps 40kg
Overhead squat: 3x10 reps 30kg
Decline Situps: 4x10
Rollouts: 2x10

The book makes for a very interesting read. It does sound doable, but possibly not when doing exams or relying on school food. It might be easier for me to attempt this over the summer holidays when I don't have many time constraints and should be able to eat properly. For the mean time is there anything else I can try to get leaner? Calorie deficit?

 

[mrthingyx]

Last week I did two days of

Bench Press: 4x10 reps 70kg
Jerk: 4x8 reps 50kg
Barbell Curls: 3x10 reps 40kg
Overhead squat: 3x10 reps 30kg
Decline Situps: 4x10
Rollouts: 2x10

The book makes for a very interesting read. It does sound doable, but possibly not when doing exams or relying on school food. It might be easier for me to attempt this over the summer holidays when I don't have many time constraints and should be able to eat properly. For the mean time is there anything else I can try to get leaner? Calorie deficit?

Your routine makes for a very interesting read.

What are you actually trying to achieve? Because I'm not sure what you're going to achieve with either the selection of exercises or the rep ranges...?

 

[hellarda]

Your routine makes for a very interesting read.

What are you actually trying to achieve? Because I'm not sure what you're going to achieve with either the selection of exercises or the rep ranges...?

That was set by our strength and conditioning coach for rugby last season. So I've just stuck to it

 

[mrthingyx]

That was set by our strength and conditioning coach for rugby last season. So I've just stuck to it

Hmmmmm... I'd dispute a number of the exercises on your list, and then again for their rep ranges (which, I suppose, means I'm questioning the credentials of your SnC coach). But if your coach told you to do that, then good luck.

That routine will not get you where you need to be for either:

- Rugby;
- CBL.

 

[hellarda]

Hmmmmm... I'd dispute a number of the exercises on your list, and then again for their rep ranges (which, I suppose, means I'm questioning the credentials of your SnC coach). But if your coach told you to do that, then good luck.

That routine will not get you where you need to be for either:

- Rugby;
- CBL.

Ok, well what should I be looking to do then? I followed His advice assuming he would know. Though tbh he was a graduate and used to go to the school.

 

[Syla5]

it seems my post was ignored, to answer the question you have just asked again, see below...

My advise would be eat less crap and train hard while your young. You can only do so much as far as diet is concerned when your young, living at home and have no budget for food but don't let that stop you trying.

CBL is not the only option by a long shot, just eat less junk, if you have a choice of drink take water, and snack on nuts and fruit not chocolate etc. School dinners chose the healthiest options you can.

Importantly train hard while being smart about eating what your given

 

[Steedie]

They're ignoring you because you don't do proper CBL...

 

[Zefan]

The book tells you what you need to be doing really. You need to be lifting HEAVY to do CBL, as it completely relies tGLUT thing which only happens when you lift like a boss.

So lift big and heavy. Big = compound movements, deadlift, back squat, bench press, rows, over head press. Heavy = 3-6 reps at an angus busting weight.

 

[mrthingyx]

Ok - what is rugby about? Legs, core, shoulders and probably a bit of arms, too. And you need strength with endurance, too.

Your routine doesn't really do much of any of those things.

You're hardly doing anything for legs (more squats), nothing for your back (30kg overhead squat doesn't count), some for your core with your rollouts (decline situps are for skinny guys in the gym with an iPod shuffle strapped to their arm) and some weird stuff for your arms and shoulders (I'm not going to comment on the use of the jerk for that or barbell curls, although 40kg BB curl is good work ,regardless).

CBL will just make you fatter, as you'll binge on the carbs after a workout without triggering the necessary signalling.

And I - and I'm sure a lot of other more knowledgeable posters on here - will be happy to help you with a more suitable routine once you tell us what you're actually trying to achieve from an athletic perspective, not just in terms of cutting your weight.

 

[hellarda]

Ok - what is rugby about? Legs, core, shoulders and probably a bit of arms, too. And you need strength with endurance, too.

Your routine doesn't really do much of any of those things.

You're hardly doing anything for legs (more squats), nothing for your back (30kg overhead squat doesn't count), some for your core with your rollouts (decline situps are for skinny guys in the gym with an iPod shuffle strapped to their arm) and some weird stuff for your arms and shoulders (I'm not going to comment on the use of the jerk for that or barbell curls, although 40kg BB curl is good work ,regardless).

CBL will just make you fatter, as you'll binge on the carbs after a workout without triggering the necessary signalling.

And I - and I'm sure a lot of other more knowledgeable posters on here - will be happy to help you with a more suitable routine once you tell us what you're actually trying to achieve from an athletic perspective, not just in terms of cutting your weight.

Ok, thanks, Well last season I was finding that I definitely was not fit enough to be sprinting around the pitch for the whole 70 mins. So I am looking to increase my endurance. I haven't yet decided if I want to to do rugby at uni but it is a strong possibility. If I don't do rugby then I would be looking to do rowing. So basically looking to increase my endurance as well as shift some fat and turn it into lean muscle.

 

[mrthingyx]

Ok, thanks, Well last season I was finding that I definitely was not fit enough to be sprinting around the pitch for the whole 70 mins. So I am looking to increase my endurance. I haven't yet decided if I want to to do rugby at uni but it is a strong possibility. If I don't do rugby then I would be looking to do rowing. So basically looking to increase my endurance as well as shift some fat and turn it into lean muscle.

More strength = more endurance.

However, you will also need a bucketload of decent conditioning work along the lines of sprint training, low-level running...

I suppose the question is whether or not you want this advice to cut fat, or whether you want to be a better rugby player?

My coach is also the SnC coach for Cambridge University's Rugby and Rowing clubs (look at Cambridge Strength and Conditioning on Facebook if you care), and his comment is that whilst some of the guys who try out for both teams are massively strong, they're useless at rugby. Other guys who are good at rugby just want to bench a curl.

So what do you want? I've had a look and can't see your stats (I'm sure you have already posted them, however), but my advice, either way, would be to take advantage of the fact that you're young and can really influence your strength for years to come at this point: so just concentrate on getting hella strong.

Have a look in the stickies for generic routines as they will do you a lot better overall than what you posted above. Yes, I'm sure a couple of the people on here can give you very specific, tailored programmes, but you'll need to show a lot of commitment and long-term dedication to show them it's worth their time.

 

[Zefan]

I have been reading around about carb back loading and I am wanting to start it

Unless you can explain why you want to do it (over a standard good diet) then you would be better off ditching this thread and starting a log in the training logs section. There you can clearly explain your goals and get some real advice. CBL is like a jigsaw piece, it will only fit if the rest of the puzzle allows it to.

 

[Chris1712]

CBL is like a jigsaw piece, it will only fit if the rest of the puzzle allows it to.

Yes.