Article: Why You Should Carb Backload

Bro science is strong with this one.
 
Wow. I feel like I just got butt raped with bro science
 
I actually like kiefer amd his work. I use a modified backloading regime and it has done wonders for my physique. Im not saying i agree with 100% of what he is saying but its not broscience-this is actual real stuff that has been independantly researched and then peer reviewed.

If you read his books or a few of his papers he goes into alot more detail. I like it
 
People love to hate this guy. My wife has been doing this for years without knowing the science of how she can keep her abs. It works for some I guess. But this will undoubtedly turn into a hate-fest so I will just sit back
 
if his TGLUT theorys hold, this way of eating is interesting because you are able to keep your insuliln very low during the day when your sensitivity is highest and then you eat a ton of carbs at night when your sensitivity is lowest and rely on TGLUT to refill the glycogen for the next days workout.

In his book he stresses more homeade high GI meals too...

i have been eating this way for a few weeks, not eating the crappy food but getting a massive servign of dextrose in my pwo shake (training at 6pm) and eating white rice with dinner... My carbs are lower then the have been during a bulk but my performance in the gym has not diminished which is all i care about....
 
huggy77 said:
if his TGLUT theorys hold, this way of eating is interesting because you are able to keep your insuliln very low during the day when your sensitivity is highest and then you eat a ton of carbs at night when your sensitivity is lowest and rely on TGLUT to refill the glycogen for the next days workout.

In his book he stresses more homeade high GI meals too...

i have been eating this way for a few weeks, not eating the crappy food but getting a massive servign of dextrose in my pwo shake (training at 6pm) and eating white rice with dinner... My carbs are lower then the have been during a bulk but my performance in the gym has not diminished which is all i care about....
Click to expand...

I dont think its a matter of his theory holding-cause we know TGLUT exists and what it does-its a matter of us using it to our advantage.

I dont do a strict backload. I consume about 40 grams of dextrose with about 12 grams of bcaas pre workout and then about 50 with my shake immediately afterwards. Ive been doing this for about 2 years now and i love it. Then i read both his books about a year ago and i had that ligjt bulb moment like "ahhh science" lol
 
Just do it.. Did a high fat deit, but always found myself carb loading at nite to refuel myself. Became a matter of having no energy or full of it the nxt day. Now follow a 88/6/6 diet mostly all fruit, maybe sweetened corn flakes for late night snack. Energy levels up, muscle recovery up. Bf is same as before..
 
88 /6 /6?

whitexican911 said:
Just do it.. Did a high fat deit, but always found myself carb loading at nite to refuel myself. Became a matter of having no energy or full of it the nxt day. Now follow a 88/6/6 diet mostly all fruit, maybe sweetened corn flakes for late night snack. Energy levels up, muscle recovery up. Bf is same as before..
Click to expand...
 
I've been eating 2 PB and Honey's before bed for 15 years and it hasn't hurt me. Oh wait, I eat carbs all day too. lol
 
whitexican911 said:
Just do it.. Did a high fat deit, but always found myself carb loading at nite to refuel myself. Became a matter of having no energy or full of it the nxt day. Now follow a 88/6/6 diet mostly all fruit, maybe sweetened corn flakes for late night snack. Energy levels up, muscle recovery up. Bf is same as before..
Click to expand...

32 Bananas a day wooohoooo!!!
Seriously though, even on 4k cals that is 60g of protein... gl training heavy or more than twice a week.
 
How does having your glycogen stores full allow you to use fatty acids first. I thought it used glucose first and then fat?
 
Quatie said:
How does having your glycogen stores full allow you to use fatty acids first. I thought it used glucose first and then fat?
Click to expand...

Ot has to do with insulin sensitivity and a few other factors. So you avoid carba when your most sensitive and then when your the least sensitive you backload carba after you have workwd out.

Doing it thisway takes advantage of certain hormones and other physiology to build muscle why using fat as the primary energy source.
 
MANotaur said:
Ot has to do with insulin sensitivity and a few other factors. So you avoid carba when your most sensitive and then when your the least sensitive you backload carba after you have workwd out.

Doing it thisway takes advantage of certain hormones and other physiology to build muscle why using fat as the primary energy source.
Click to expand...

Switching one macro to another does not produce the effects this post mentions. It will not burn bodyfat as fuel. It will burn glucose. You enter ketosis and your body "theoretically" burns fatty acids from your dietary fats. Not bodyfat. This doesn't even allow you to go into keto.

Also note even if we do train hard if we are in a surplus and we are depleted of glucose via training or low carb diets we still have a glycogen store and amino acids. Fatty acids are the2nd to last thing our body wants to use for energy. We in truth don't even use 1/2 of our glycogen stores.
 
pyrobatt said:
Switching one macro to another does not produce the effects this post mentions. It will not burn bodyfat as fuel. It will burn glucose. You enter ketosis and your body "theoretically" burns fatty acids from your dietary fats. Not bodyfat. This doesn't even allow you to go into keto. Also note even if we do train hard if we are in a surplus and we are depleted of glucose via training or low carb diets we still have a glycogen store and amino acids. Fatty acids are the2nd to last thing our body wants to use for energy. We in truth don't even use 1/2 of our glycogen stores.
Click to expand...

Our body uses fatty acids before amino acids. If your body starts breaking down protein you're in big trouble because of all the nitrogenous waste it produces. That would only occur if you were starving. The body uses glycogen then fatty acids and of course depending on your insulin levels.

I actually backloaded a few months ago and really enjoyed it. I felt good with no carbs before the gym, carbs don't like me and I don't like them, I felt less watery and i was lean and yet still maintains my mass.

I ate junk carbs 2x a week post workout but most of the time it was spiking my insulin post workout and then sweet potatoes/ brown rice for the rest of the night. Making the switch for high to low gI carbs.

Pyro I know you're not a big believe in eating clean and what not but everyone's body is different and different things work for different people.
 
EatMoar said:
Our body uses fatty acids before amino acids. If your body starts breaking down protein you're in big trouble because of all the nitrogenous waste it produces. That would only occur if you were starving. The body uses glycogen then fatty acids and of course depending on your insulin levels.

I actually backloaded a few months ago and really enjoyed it. I felt good with no carbs before the gym, carbs don't like me and I don't like them, I felt less watery and i was lean and yet still maintains my mass.

I ate junk carbs 2x a week post workout but most of the time it was spiking my insulin post workout and then sweet potatoes/ brown rice for the rest of the night. Making the switch for high to low gI carbs.

Pyro I know you're not a big believe in eating clean and what not but everyone's body is different and different things work for different people.
Click to expand...

Wait...what? Who said im not a believer in eating clean? Oatmeal,dried fruit and almond milk is the **** for hunger control. Satisfied me way more than poptarts. I dislike the idea that if you eat candy you're going to get fat and your gonna die.
You know..the kinda bs people try and sell.

Where did you get the information that I hate clean eating? If I come off as anti clean I must change the way I explain things.

Where did you get the info your body likes to burn energy in that order?
 
pyrobatt said:
Wait...what? Who said im not a believer in eating clean? Oatmeal,dried fruit and almond milk is the **** for hunger control. Satisfied me way more than poptarts. I dislike the idea that if you eat candy you're going to get fat and your gonna die. You know..the kinda bs people try and sell. Where did you get the information that I hate clean eating? If I come off as anti clean I must change the way I explain things. Where did you get the info your body likes to burn energy in that order?
Click to expand...
I'm just saying you advocate always eating dirty on a lot of threads lol. I think it's just to prove the point that you can cut on anything My biochemistry book.

And yeah I hate that crap if you eat this you'll end up fat and die. It's bs to sell whatever product they're trying to push.
 
EatMoar said:
I'm just saying you advocate always eating dirty on a lot of threads lol. I think it's just to prove the point that you can cut on anything

My biochemistry book.
Click to expand...

Or make gains on anything.
 
EatMoar said:
I'm just saying you advocate always eating dirty on a lot of threads lol. I think it's just to prove the point that you can cut on anything My biochemistry book.

And yeah I hate that crap if you eat this you'll end up fat and die. It's bs to sell whatever product they're trying to push.
Click to expand...

Agree with both of you. I am 2 months shy of 40 and can eat anything (I don't eat junk or fast food) without caring about macros. I just adjust my workouts and calories based on whether I am bulking or maintaining. Is there the chance that I could get there a couple weeks earlier by following one of these diets? I suppose, and if that day ever comes I would look into it.
 
However.... I should also say if a specific way of dieting improves your health,gets you tp YOUR specific goals,and is easy for YOU to follow..go for it. We are all in this for health/goals in fitness.

I just don't like people wasting money. Feel like I have to speak up
 
pyrobatt said:
However.... I should also say if a specific way of dieting improves your health,gets you tp YOUR specific goals,and is easy for YOU to follow..go for it. We are all in this for health/goals in fitness. I just don't like people wasting money. Feel like I have to speak up
Click to expand...

Agreed bud. I hate all those herbal bs supps that push their products for weight loss.
 
EatMoar said:
Agreed bud. I hate all those herbal bs supps that push their products for weight loss.
Click to expand...

I do believe herbal products can help. Although different for everyone. Huperzine a gives me nausea. Forskolin*great imo* gave me some weird sides. Theres no 1 size fits all
Same with diet
 
You can always tell who has actual physiology education and those who have acquired their "knowledge" off the internet. CBL will become the new IF in terms of popularity and efficacy.
 
pyrobatt said:
I do believe herbal products can help. Although different for everyone. Huperzine a gives me nausea. Forskolin*great imo* gave me some weird sides. Theres no 1 size fits all Same with diet
Click to expand...

I can't do hyp A without getting shortness of breath so I never take it anymore.
 
Whacked said:
88 /6 /6?
Click to expand...

Yes sir techincally its 80/10/10, but i get more fruit sugars than anthing . Ive realized more and more it dosent matter what you eat as long as your in your calorie needs not below or above and that your calories are easily useable to your body. Protein needs are way over exaggerated. It all turns into sugar anyway. Gluconeogenisis
 
whitexican911 said:
Yes sir techincally its 80/10/10, but i get more fruit sugars than anthing . Ive realized more and more it dosent matter what you eat as long as your in your calorie needs not below or above and that your calories are easily useable to your body. Protein needs are way over exaggerated. It all turns into sugar anyway. Gluconeogenisis
Click to expand...

So what you're saying is protein is broken down into amino acids, causing excessive amounts of nitrogenous waste as a by product, and is used to make glucose. Gluconeogenisis is making glucose from fatty acids and amino acids. Breaking down protein isn't energy favorable so your body opts for glycogen to create glucose first then adipose tissue thru lipolysis -> fatty acids -> gluconeogensis -> glucose.
 
whitexican911 said:
Yes sir techincally its 80/10/10, but i get more fruit sugars than anthing . Ive realized more and more it dosent matter what you eat as long as your in your calorie needs not below or above and that your calories are easily useable to your body. Protein needs are way over exaggerated. It all turns into sugar anyway. Gluconeogenisis
Click to expand...

Oh boy....

There's so much wrong with this not only from a physiologically perspective, but also a performance perspective.
 
MANotaur said:
I dont think its a matter of his theory holding-cause we know TGLUT exists and what it does-its a matter of us using it to our advantage.

I dont do a strict backload. I consume about 40 grams of dextrose with about 12 grams of bcaas pre workout and then about 50 with my shake immediately afterwards. Ive been doing this for about 2 years now and i love it. Then i read both his books about a year ago and i had that ligjt bulb moment like "ahhh science" lol
Click to expand...

Science!

I was not sure whether TGLut was a real thing or not... Out of my realm of expertise. I always have a hard time with science vs broscience...
 
swolenick1 said:
So I should eat simple carbs before bed to get massive?
Click to expand...

your not eating carbs to directly make you bigger... You eat your carbs so you can train like a beast the next day... If the science behind CBL holds up,
- TGlut will help shuttle those carbs where you have to go
- Insulin sensitivity will be lower so fat storage should be less likely
- Because you are eating a high GI carb, your insulin shoudl spike than clear out which allows for earlier secretion of GH and better sleep...

That is if i understand the principles correctly. There is alot of momentum in the educated fitness community about skipping carbs early... Dr Jacob Wilson (who is just awesome - look for his articles online - works with ben pakulksi quite often) has been discussing getting fats into breakfast... i have been trying it and i like it...
 
huggy77 said:
your not eating carbs to directly make you bigger... You eat your carbs so you can train like a beast the next day... If the science behind CBL holds up, - TGlut will help shuttle those carbs where you have to go - Insulin sensitivity will be lower so fat storage should be less likely - Because you are eating a high GI carb, your insulin shoudl spike than clear out which allows for earlier secretion of GH and better sleep... That is if i understand the principles correctly. There is alot of momentum in the educated fitness community about skipping carbs early... Dr Jacob Wilson (who is just awesome - look for his articles online - works with ben pakulksi quite often) has been discussing getting fats into breakfast... i have been trying it and i like it...[/QUOTE

The only issue I had with back loading was going hypoglycemic during my lift.
Click to expand...
 
EatMoar said:
huggy77 said:
your not eating carbs to directly make you bigger... You eat your carbs so you can train like a beast the next day... If the science behind CBL holds up, - TGlut will help shuttle those carbs where you have to go - Insulin sensitivity will be lower so fat storage should be less likely - Because you are eating a high GI carb, your insulin shoudl spike than clear out which allows for earlier secretion of GH and better sleep... That is if i understand the principles correctly. There is alot of momentum in the educated fitness community about skipping carbs early... Dr Jacob Wilson (who is just awesome - look for his articles online - works with ben pakulksi quite often) has been discussing getting fats into breakfast... i have been trying it and i like it...[/QUOTE

The only issue I had with back loading was going hypoglycemic during my lift.
Click to expand...

Kieffer mentioned saving carbs till after the workout to avoid this... i had some fruit juice with my Pre Workout and it hit me hard... never had that happen before.... Wont do that again, lol...
Click to expand...
 
From a purely ergogenic and even from an endocrinological view, I can wrap my head around the theory/concept here. I can also appreciate the strategy to a degree as it relates to macro requirements for the day and the correlating timing etc. It all seems plausible.

What I take issue with is the notion that pounding simple (junk) sugars is an acceptable means to fostering any kind of a "healthy lifestyle".

I know there are many bb'ers on here who merely care about the aesthetics of the game (doing whatever within reason to look their best). I'm of the camp that also equally supports optimal health from the inside out.

The empty calories that comes from all these nasty processed "white sugar" garbage foods and HFCS food sources that are advocated for CBL is counterintuitive to achieving/maintaining "optimal health".

I'm an older fart and taking care of my inner health is also vital to me. For me, the deleterious toxicities and effects of highly processed sugar containing crap is akin to the perils of a diet high in trans fats. No thanks

Sorry for the unintended diatribe but my point is that if I were to try this (simple sugars required concept), I would adopt a regimen that allowed for and promoted mainly fruits as it's simple carb source.
 
Whacked said:
From a purely ergogenic and even from an endocrinological view, I can wrap my head around the theory/concept here. I can also appreciate the strategy to a degree as it relates to macro requirements for the day and the correlating timing etc. It all seems plausible.

What I take issue with is the notion that pounding simple (junk) sugars is an acceptable means to fostering any kind of a "healthy lifestyle".

I know there are many bb'ers on here who merely care about the aesthetics of the game (doing whatever within reason to look their best). I'm of the camp that also equally supports optimal health from the inside out.

The empty calories that comes from all these nasty processed "white sugar" garbage foods and HFCS food sources that are advocated for CBL is counterintuitive to achieving/maintaining "optimal health".

I'm an older fart and taking care of my inner health is also vital to me. For me, the deleterious toxicities and effects of highly processed sugar containing crap is akin to the perils of a diet high in trans fats. No thanks

Sorry for the unintended diatribe but my point is that if I were to try this (simple sugars required concept), I would adopt a regimen that allowed for and promoted mainly fruits as it's simple carb source.
Click to expand...

its probably not necessary to be eating muffins and cake and stuff... To be fare, Kieffer warns against HFC...

I dont do the simple sugars outside of my dextrose shake... I do use white potatoe and some all nature corn chips in the PM to hit carb numbers... I could not imagine hitting big numbers carb wise in that window...

I am more fascinated with the idea of getting fats early / carbs late spinning up from different corners of the net... Not just the Kiefer/CBL folks but ben pakulksi / Jacob wilson corner as well...

I think CBL will work out for those who tend to be overly carb sensitive. Listening to Ben Pakulski's podcast, his bodies reaction to carbs before pushing them to the evening or around training is almost exactly what i have expereinced anytime i try and bullk...

From my experience, even doing "cleaner" food bulks, i get chubby way faster than the average guy - and i dont know why... With CBL i get less chub, less bloat when i get extra carbs...
 
Sounds good man. Keep us listed please I'm in the same boat. Fatness is inevitable once I introduce carbs. Sad reality.

That said, I'm going to start CBL/BioR as soon as my Recompadrol arrives (security blanket)
 
Whacked said:
From a purely ergogenic and even from an endocrinological view, I can wrap my head around the theory/concept here. I can also appreciate the strategy to a degree as it relates to macro requirements for the day and the correlating timing etc. It all seems plausible.

What I take issue with is the notion that pounding simple (junk) sugars is an acceptable means to fostering any kind of a "healthy lifestyle".

I know there are many bb'ers on here who merely care about the aesthetics of the game (doing whatever within reason to look their best). I'm of the camp that also equally supports optimal health from the inside out.

The empty calories that comes from all these nasty processed "white sugar" garbage foods and HFCS food sources that are advocated for CBL is counterintuitive to achieving/maintaining "optimal health".

I'm an older fart and taking care of my inner health is also vital to me. For me, the deleterious toxicities and effects of highly processed sugar containing crap is akin to the perils of a diet high in trans fats. No thanks

Sorry for the unintended diatribe but my point is that if I were to try this (simple sugars required concept), I would adopt a regimen that allowed for and promoted mainly fruits as it's simple carb source.
Click to expand...

Whacked said:
Sounds good man. Keep us listed please I'm in the same boat. Fatness is inevitable once I introduce carbs. Sad reality.

That said, I'm going to start CBL/BioR as soon as my Recompadrol arrives (security blanket)
Click to expand...

cool man... how lean where you in that avatar shot btw?

check out this podcast... Bpak talks about his carb sensitivity and how it has changed when eating fats early....

Invalid Link Removed
 
Beats me. Maybe 9-10%

I'm up and down. Depends how many carbs I had that week. Lol

Will check it out right now. Ben is a beast. Who would thought any high level bb'er could have insulin issues. Almost seems impossible to achieve his rankings while dealing with such an issue!

Thank you!

huggy77 said:
cool man... how lean where you in that avatar shot btw? check out this podcast... Bpak talks about his carb sensitivity and how it has changed when eating fats early.... Invalid Link Removed
Click to expand...
 
Whacked said:
Sounds good man. Keep us listed please I'm in the same boat. Fatness is inevitable once I introduce carbs. Sad reality. That said, I'm going to start CBL/BioR as soon as my Recompadrol arrives (security blanket)
Click to expand...

You're not the only one. My body hates carbs. I tried bulking with lower carbs and high fats but it didn't work out well
 
I'm wired backwards. I can eat troughs of fat and not get fat. I'm definitely an efficient dietary fat burner.

So then, what's my interest in CBL?

-Sick of being "flat" most of the time (flat/deflated muscle bellies are definitely a side effect of being a low carber) and I need to add some mass to me.
-workouts aren't especially great at times unless I've overcompensated with stims
-Trying to add more of a 3D look to my frame that glycogen/carbs/water add w/o the unwanted water weight in areas like my gut/and hence appearing "soft"
-Want to take advantage of the anabolic effects of insulin (I am missing out on) while mitigating the fat promoting effects

My Recompadrol arrives today :)

EatMoar said:
You're not the only one. My body hates carbs. I tried bulking with lower carbs and high fats but it didn't work out well
Click to expand...
 
You must log in or register to reply here.
Back
Top