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Carb Back-Loading & Powerlifting
JNick77
Posts: 3,783 Member
I wanted to start some discussion on those using Carb Back-Loading. I know Chris Davey mentioned he's experimenting with it, I've been messing with it too and so far I actually like it.
I train in the mornings, only time I have, so I'm forced to carb-up at night and train fasted in the morning and then I have some carbs and protein after my workout. I'm still following a macro-nutrient breakdown that Lyle McDonald laid-out in one of his books but throwing in some crappy carbs (typically Pop Tarts) at the end of the day as Kiefer (CBL author) indicates.
Here's my general plan:
6'0"
I lift for about 4 to 6 hours a week plus some cardio but my job has me sitting at a desk 99% of the time.
Maintenance Calories are approximately 2,520 (I factor it on the low-end of moderately active, a factor of 12 - I'm considering using moderately active)
- Maintenance
Fat = 56gm
Carbs = 280gm
Protein = 225 grams
- 20% deficit (2,268 cal's)
Fat = 56 grams
Carbs = 235 grams
Protein = 205 grams
I haven't really noticed a change in my weight but visibly my body composition actually looks better since I've started this. I wish I would've take some measure or bought some calipers and just gotten some general idea of where my BF% was when I started. The one thing is that I'm considering upping my calories a little. I'm considering use McDonald's factor of "Very Active" for establishing my calories which he indicates as being a combination of weight training and aerobics 3+ times a week. I don't always do aerobic 3-times a week but I typically lift 3 to 4 days a week. Maybe just the higher end of Moderately Active would suffice, not sure though.
Also, my strength has definitely improved since I've been following CBL which I'm very happy with. I actually feel like I've re-gained some size in my upper body and legs. Again, unfortunately I have no measurements to go by but I know that certain parts of my shirts and pants are more snug than they were but I know my waist size has not increased and my upper body actually looks leaner than it has. Not very scientific I know, but it's the best I got right now. LOL
I train in the mornings, only time I have, so I'm forced to carb-up at night and train fasted in the morning and then I have some carbs and protein after my workout. I'm still following a macro-nutrient breakdown that Lyle McDonald laid-out in one of his books but throwing in some crappy carbs (typically Pop Tarts) at the end of the day as Kiefer (CBL author) indicates.
Here's my general plan:
6'0"
I lift for about 4 to 6 hours a week plus some cardio but my job has me sitting at a desk 99% of the time.
Maintenance Calories are approximately 2,520 (I factor it on the low-end of moderately active, a factor of 12 - I'm considering using moderately active)
- Maintenance
Fat = 56gm
Carbs = 280gm
Protein = 225 grams
- 20% deficit (2,268 cal's)
Fat = 56 grams
Carbs = 235 grams
Protein = 205 grams
I haven't really noticed a change in my weight but visibly my body composition actually looks better since I've started this. I wish I would've take some measure or bought some calipers and just gotten some general idea of where my BF% was when I started. The one thing is that I'm considering upping my calories a little. I'm considering use McDonald's factor of "Very Active" for establishing my calories which he indicates as being a combination of weight training and aerobics 3+ times a week. I don't always do aerobic 3-times a week but I typically lift 3 to 4 days a week. Maybe just the higher end of Moderately Active would suffice, not sure though.
Also, my strength has definitely improved since I've been following CBL which I'm very happy with. I actually feel like I've re-gained some size in my upper body and legs. Again, unfortunately I have no measurements to go by but I know that certain parts of my shirts and pants are more snug than they were but I know my waist size has not increased and my upper body actually looks leaner than it has. Not very scientific I know, but it's the best I got right now. LOL
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Replies
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For those who don't know what we are talking about
http://cdnutritionandfitness.com/is-carb-backloading-the-ultimate-diet/
Jnick77: how long have you been trying it?
I only started my experiment a bit over a week ago so much too early.
Stats: 5'8"
85kg
205/100/240 best lifts
I have taken measurements and pinch tests also and I had a dexa scan about 2 weeks before I started.
I'm a PT and fairly active and maintenance is around 3000. My targets were around 3000 on training days and 2000 on rest days with the extra coming from carbs. It's not really that much as you can see, only 250g worth.
Here is my actual log on here too. http://www.myfitnesspal.com/topics/show/1093202-chris-experimenting-with-cbl-cube
I plan on doing this until the end of the yar so about 3 months all up.0 -
For those who don't know what we are talking about http://cdnutritionandfitness.com/is-carb-backloading-the-ultimate-diet/
Jnick77: how long have you been trying it?
I only started my experiment a bit over a week ago so much too early.
Stats: 5'8"
85kg
205/100/240 best lifts
I have taken measurements and pinch tests also and I had a dexa scan about 2 weeks before I started.
I'm a PT and fairly active and maintenance is around 3000. My targets were around 3000 on training days and 2000 on rest days with the extra coming from carbs. It's not really that much as you can see, only 250g worth.
Here is my actual log on here too. http://www.myfitnesspal.com/topics/show/1093202-chris-experimenting-with-cbl-cube
I plan on doing this until the end of the yar so about 3 months all up.
I've been doing it for about 3 or 4 weeks now. I really like it so far. Unfortunately things have been busy and I have not been eating the best but I guess that's the good thing about CBL. You can eat ****ty carbs at night and it's not the end of the world. Like last night we had a small sushi binge and I had about 2lbs of bloat today but I'm confident that will go away today.
I'm still not entirely sure about my calorie target, thinking I may increase it. Thoughts? I workout for about 60-90 minutes per session at 3 to 4 sessions per week, typically 4. My job is a deskjob and I work about 50 hours a week on average.0 -
Not sure exactly mate. I just go off actual numbers and adjust from there.
Last week avg cals was 3700 :laugh: Up some kg on the scales and waist and caliper readings were the same (done with pro calipers)
I have still bit a little more relaxed on the weekends though.
Training is going well, feeling strong. (well except for the tear in tricep but I can't really blame a diet for that one!)0 -
I experimented with Kiefer's CBL a couple of months back while cutting. I did the entire prep phase (documented on my IG). Was pretty painful working out on no carbs. My backloads were pretty insane with one day totaling 3k post workout (4.5k total for the day), including 500g+ of carbs. Then I got bored of it because logistically it was a pain to divide the day into fat/protein and carbs at night. Now I'm back to eating my macros whenever and I don't see a difference. Honestly didn't do it long enough to accurately gauge what was going on, though I do believe that his methods need more macro tracking rather than going by feel as his book advocates.
Maybe I'll try it again sometime down the line, at the end of fatsauce season.0 -
I experimented with Kiefer's CBL a couple of months back while cutting. I did the entire prep phase (documented on my IG). Was pretty painful working out on no carbs. My backloads were pretty insane with one day totaling 3k post workout (4.5k total for the day), including 500g+ of carbs. Then I got bored of it because logistically it was a pain to divide the day into fat/protein and carbs at night. Now I'm back to eating my macros whenever and I don't see a difference. Honestly didn't do it long enough to accurately gauge what was going on, though I do believe that his methods need more macro tracking rather than going by feel as his book advocates.
Maybe I'll try it again sometime down the line, at the end of fatsauce season.
Did you do CarbNite or CBL for your cut? I like it so far, especially because I'm not limited to just "clean" carbs. I'm trying to add some weight and it's hard for me to eat all those extra calories so I simply chug a 1/2 gallon of chocolate milk at night to help get me the extra I need. I've put on about 9lbs and my strength is up for sure. I noticed a little softness in my gut but I still have some definition there and my waist size is still the same, so overall I'm not concerned, yet. LOL. I'm gonna keep it going until about a month before my wedding and then work on a cut or keep it going until the fat gain is too much.
The one thing I noticed that is contrary to what he says in the book is that I have trouble sleeping. I think all the carbs at night is keeping me up.0 -
Did you do CarbNite or CBL for your cut? I like it so far, especially because I'm not limited to just "clean" carbs. I'm trying to add some weight and it's hard for me to eat all those extra calories so I simply chug a 1/2 gallon of chocolate milk at night to help get me the extra I need. I've put on about 9lbs and my strength is up for sure. I noticed a little softness in my gut but I still have some definition there and my waist size is still the same, so overall I'm not concerned, yet. LOL. I'm gonna keep it going until about a month before my wedding and then work on a cut or keep it going until the fat gain is too much.
The one thing I noticed that is contrary to what he says in the book is that I have trouble sleeping. I think all the carbs at night is keeping me up.
I actually did CBL on a Strength Accumulation protocol. The prep phase made me miserable but I did snap out of it toward the end. I just felt bloated from the massive backloads because I would end up training till 9pm and cram 3000+ Calories in less than an hour (dear god). Maybe I will revisit my carb timing sometime soon, who knows. I also had trouble sleeping because of the massive rush lol. I wish I could drink milk, I'm lactose intolerant. Keep us posted with the results and progress.0 -
Did you do CarbNite or CBL for your cut? I like it so far, especially because I'm not limited to just "clean" carbs. I'm trying to add some weight and it's hard for me to eat all those extra calories so I simply chug a 1/2 gallon of chocolate milk at night to help get me the extra I need. I've put on about 9lbs and my strength is up for sure. I noticed a little softness in my gut but I still have some definition there and my waist size is still the same, so overall I'm not concerned, yet. LOL. I'm gonna keep it going until about a month before my wedding and then work on a cut or keep it going until the fat gain is too much.
The one thing I noticed that is contrary to what he says in the book is that I have trouble sleeping. I think all the carbs at night is keeping me up.
I actually did CBL on a Strength Accumulation protocol. The prep phase made me miserable but I did snap out of it toward the end. I just felt bloated from the massive backloads because I would end up training till 9pm and cram 3000+ Calories in less than an hour (dear god). Maybe I will revisit my carb timing sometime soon, who knows. I also had trouble sleeping because of the massive rush lol. I wish I could drink milk, I'm lactose intolerant. Keep us posted with the results and progress.
I lift in the morning so I follow the morning fasted training with evening carb-up protocol. On days when I lift the next morning I've begun my carb-up about 4pm to help make it easier to get the calories in because during the week I'm generally in bed by 9pm. It's hard to get up at 3:30am to workout if I get to bed much later than that.
I am lactose intolerant as well but luckily the local grocery store carries lactose free milk. They don't always have chocolate milk so sometimes I get plain lactose free milk and add chocolate syrup to it for the extra carbs. One day I thought maybe I was over my lactose issues and could manage it with an enzyme complex I bought; I was very wrong. It was like Superman and Kryptonite, I was rendered useless for the evening.0 -
One day I thought maybe I was over my lactose issues and could manage it with an enzyme complex I bought; I was very wrong. It was like Superman and Kryptonite, I was rendered useless for the evening.
Dude. I tried that one day too. Entire gallon of whole milk. I never drove home that fast until that day. I'm happy I didn't need a new car.0
This discussion has been closed.