Rush8780
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I have been reading a lot of john kiefers carb back loading plan. It looks really legit. I'm thinking about giving it a try. What's everyone's input on it???
The only thing your doing different is alloting your carbs later at night compared to throughout the day. So therefore its not really a major difference just macro manipulation and shifting.I have been reading a lot of john kiefers carb back loading plan. It looks really legit. I'm thinking about giving it a try. What's everyone's input on it???
I'd be interested in this too if anyone has it. Maybe even throw a few bucks in.I wouldnt mind if anyone has a copy of the book they are willing to share them me...
I have itI wouldnt mind if anyone has a copy of the book they are willing to share them me...
Email me. I got itI'd be interested in this too if anyone has it. Maybe even throw a few bucks in.
Does not matter what day it is, you would backload everyday and shift your carbs more toward nighttime as i addressed aboveYeah I def enjoyed reading the book. The only thing that sucks for me is I don't train on Saturdays. And a good back load would be nice to have on Saturday nights
this doesn't apply to the Strength Accumulation protocol. Kiefer fully and clearly expressed that you won't backload on off-days unless you are Density Bulking.Does not matter what day it is, you would backload everyday and shift your carbs more toward nighttime as i addressed above
You could still backload if your calories are in a deficit or around maintaince, at the end of the day what matters most? Your caloric intake.this doesn't apply to the Strength Accumulation protocol. Kiefer fully and clearly expressed that you won't backload on off-days unless you are Density Bulking.
The book says no backload on off days? I def have no problem with it tho just dont wanna gain fatDoes not matter what day it is, you would backload everyday and shift your carbs more toward nighttime as i addressed above
Please re-read what i wrote above:The book says no backload on off days? I def have no problem with it tho just dont wanna gain fat
At maintenance cals I see a big difference in the amount of carbs Incan consume per dayHas anyone seen a difference in body comp when CBL compared to eating carbs in the morning or around morning workouts?
stayed much leaner this offseason doing so compared to lastHas anyone seen a difference in body comp when CBL compared to eating carbs in the morning or around morning workouts?
At maintenance cals I see a big difference in the amount of carbs Incan consume per day
As of lately I have been able to hitn450 carbs a day and remain fairly lean. Do about 75g carb intra or post and the rest before bed
Did you guys start at the low end of the carb reccomendations and go up or vice versa? In my research awhile back when i was really looking into this there was a lot of complaints that the suggested carb amounts were insanely high in his book.stayed much leaner this offseason doing so compared to last
at school so i cannot pull up pictures but could do so when i get home showing you different from last year and this year.
its all trial and error on what works for you.
I started at low end at 50g post workoutDid you guys start at the low end of the carb reccomendations and go up or vice versa? In my research awhile back when i was really looking into this there was a lot of complaints that the suggested carb amounts were insanely high in his book.
How would one carb back load if they train in the morning or early afternoon?At maintenance cals I see a big difference in the amount of carbs Incan consume per day
As of lately I have been able to hitn450 carbs a day and remain fairly lean. Do about 75g carb intra or post and the rest before bed
Would you mind posting pics later or shooting me a PM? I might be interested in giving this a go...stayed much leaner this offseason doing so compared to last
at school so i cannot pull up pictures but could do so when i get home showing you different from last year and this year.
its all trial and error on what works for you.
It's guidelines homieMy only issue is. I'm very experienced with counting my macros and cals but that's what "healthy" foods. Kiefer is talking about having doubts and other high glycemic carbs post training. I would be lost trying to add the macros of a donut or something to my carb intake. Much less my daily cal intake
Then eat your macros in your meals but shift your carbs later in the nightMy only issue is. I'm very experienced with counting my macros and cals but that's what "healthy" foods. Kiefer is talking about having doubts and other high glycemic carbs post training. I would be lost trying to add the macros of a donut or something to my carb intake. Much less my daily cal intake
great pics, well done mate! any idea what your BF % is at the moment?Then eat your macros in your meals but shift your carbs later in the night
what i have said every single post.
Got A dexa Scan 2 months ago and came back 11%, so probably around 12-13% my heaviest in about 7 years right now.great pics, well done mate! any idea what your BF % is at the moment?
http://forum.reactivetrainingsystems.com/content.php?108-The-Biorhythm-Diet
-- By ingesting high-fat meals in the evening, you induce "metabolic inflexibility" – effectively disrupting metabolic rate and increasing fat storage, risk of obesity, elevated insulin levels and a reduction in insulin sensitivity.
-- By ingesting high-fat meals in the morning and afternoon, you increase metabolic flexibility – setting the metabolism for higher fat oxidation throughout the day. As LPL enzyme (splits up circulating fatty acids and makes them available for storage) is higher in muscle in the AM, fats are more likely to be burned off as energy or stored as lipid droplets within the muscle (IMTG).
-- By ingesting high-carb meals in the morning, the same “metabolic inflexibility” occurred, and the metabolism is fixed towards glucose oxidation instead of fat oxidation. This also increases fat storage from meals eaten during the day, and higher-fat meals eaten in the evening in particular.
-- By ingesting high-carb meals in the evening, you get a bump in the natural leptin signal (occurring 3-6hrs after going to sleep), essentially increasing fat burning through the night and the rest of the following day.
-- Insulin sensitivity is higher in all cells early in the day, including fat cells, but decreases towards the afternoon and evening, thus partitioning carbs ingested at this time more efficiently into muscle vs. fat. This is obviously further improved by training the muscle that day.
-- Eating carbs will increase the feel-good neurotransmitter serotonin and make you sleepy. What better time to have your carbs than a couple of hours before bedtime so you can fall into a deeper, higher-quality sleep
Would the post workout P+C meal be the most carb heavy and then any other meal after that taper down in carbs? Sorry for the stupid questions, I do not have the book. Also, I read somewhere about the 0 days at no more than 30g carbs, is that necessary, Bob?Exactly
not very hard to set up. just shift your kcals later at night after working out
even if you trian early eat P+F for first few meals than P+C later in the day
ust shifting them later in the day is what matters most.
Prob not completely necessary (a lot of people only do 5-7) but the intention is to get a baseline of glycogen in your body so that you know how much to eat without "spilling over".Would the post workout P+C meal be the most carb heavy and then any other meal after that taper down in carbs? Sorry for the stupid questions, I do not have the book. Also, I read somewhere about the 0 days at no more than 30g carbs, is that necessary, Bob?
Does not matter, eat as you wish my last meal is the largest carb mealWould the post workout P+C meal be the most carb heavy and then any other meal after that taper down in carbs? Sorry for the stupid questions, I do not have the book. Also, I read somewhere about the 0 days at no more than 30g carbs, is that necessary, Bob?
So basically quit counting macros once it's time to backload???
You can CBL if you cut or bulk (you dont need a burner to get shredded) You can do that on your diet/cardio alone, but you could use one.Would it be ok to run a fat burner will doin CBL??
That was the ONLY part? There is lots in that post that seems offTHIS part seems OFF to me
John Bernardi did this with hit fat and carb combination meals tooContradiction seems to be rampant in the fitness/ nutrition industry. Lol!!
StopIt's like any diet. It'll be effective for a while.
Can you repeat that?Stop
Any diet works for any goal bulking or cutting, remember it comes down to total kcals.
Some people respond to different carb manipulation/timing, you just have to know what works best for your body
I carb cycled for 2 years and took notes on what works for me
Higher carb year round and lower fat suits me very well, so i always eat high carbs daily, keep P/F the same, and just lower them when cutting and increase when bulking.
Like I imply in my original post, counting macros, tracking food intake, etc. is the best method to eat. I was replying to the OP's question. Since CBL/Carb-nite restricts carbs for the first week, you lose weight (not necessarily fat,) quickly, which I originally needed, since I was sluggish at over 240 lbs. A lot of people who did the diet and didn't achieve the spectacular "normal" results and complained, Kiefer argued the dieter wasn't following the diet correctly.Stop
Any diet works for any goal bulking or cutting, remember it comes down to total kcals.
Some people respond to different carb manipulation/timing, you just have to know what works best for your body
I carb cycled for 2 years and took notes on what works for me
Higher carb year round and lower fat suits me very well, so i always eat high carbs daily, keep P/F the same, and just lower them when cutting and increase when bulking.
Edit -- Reason i say this, is on my lower carb days when fat intake was higher it bloated me a lot more, my performance was lackluster, and my energy faded quicker on higher fats, same with moderate fats/carbs days, i noticed the same. higher carb days i found better energy, better focus , and better performance.
now when i started to cut i noticed the same effects, so Jason Theobald my nutritionist) just told me lets just do these calories everyday for 4 weeks straight and just changed my carb intake and kept P/F the same, and it worked wonders and found my best success.
now if you were to carb backload and say you take in 300g of carbs and eat 5 meals and spread them out, then use those 300g of carbs in the last 2-3 meals and make your first 2 very low carb or trace carbs from P+F sources.
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