John kiefer "carb backloading"

I'm experimenting with kiefers backloading this week. I'm just Havin a hard time using the high GI carbs. Like today for my post workout carbs I had French fried and ice cream. I just don't see how I won't gain fat.
 
Rush8780 said:
I'm experimenting with kiefers backloading this week. I'm just Havin a hard time using the high GI carbs. Like today for my post workout carbs I had French fried and ice cream. I just don't see how I won't gain fat.
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High gi doesn't mean fried and sugared garbage. If you read he specifically says DONT eat like a fat kid all the time. White rice, potatoes, etc. all higher gi but not loaded with processed junk

No one is getting ripped on the Twinkie and moon pie diet regardless of timing.
 
Rush8780 said:
I'm experimenting with kiefers backloading this week. I'm just Havin a hard time using the high GI carbs. Like today for my post workout carbs I had French fried and ice cream. I just don't see how I won't gain fat.
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not trying to be a downer, but dude we have addressed this 100 times now. You dont need high GI Carbs post-workout, just calulate your kcals, and eat your carbs later. Its pretty damn simple. You dont have to deplete M-F you can eat the same amount of carbs daily if you want to average them throughout the week. The total surplus/deficit at the 24 hour period or 7 day week is what matters

The Solution said:
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.
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The Solution said:
Then eat your macros in your meals but shift your carbs later in the night
what i have said every single post.
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^^^^^
 
The Solution said:
not trying to be a downer, but dude we have addressed this 100 times now. You dont need high GI Carbs post-workout, just calulate your kcals, and eat your carbs later. Its pretty damn simple. You dont have to deplete M-F you can eat the same amount of carbs daily if you want to average them throughout the week. The total surplus/deficit at the 24 hour period or 7 day week is what matters.
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Exactly. There is very little reason to be concerned with high gi carbs. just eat carbs from your carb source of choice. Put more of them toward the end of the day and keep your total cals in check. Large french fry and ice cream meals on a daily basis probably will make it hard to get enough of the proper nutrients while in a deficit.
 
Ok my daily cal intake needs to be around 2100. I have been keeping my carbs very low and doin high fat and protein with a one day a week refeed. I have lost 35 pounds. So with the backload I know to include my carbs in my daily cal intake but I will easily go over my cal intake, so should I lower the fat???
 
Rush8780 said:
Ok my daily cal intake needs to be around 2100. I have been keeping my carbs very low and doin high fat and protein with a one day a week refeed. I have lost 35 pounds. So with the backload I know to include my carbs in my daily cal intake but I will easily go over my cal intake, so should I lower the fat???
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you can lower it. just try to avoid going below .45g/lb of bw if i recall correctly. going to low on fat can have negative effects on hormone function.
 
Yeah I know man that's the problem. That doesn't leave much calorie room with keepin my protein around 1.5 per pound of BW. When I was carb depleting with nothing but protein healthy fat and veggies I was doing good to meet my macros and still stay under my cal intake.
 
Been back loading now for a few weeks and I like it, as carbs seem to effect my mental clarity.

As The Solution says, it's not rocket science, nor is it a magic shortcut to reach your goals. At the end of the day it all comes down to hitting your target cals/ macros, not sure why so many people get sidetracked from this.
 
MavGoose said:
Been back loading now for a few weeks and I like it, as carbs seem to effect my mental clarity.

As The Solution says, it's not rocket science, nor is it a magic shortcut to reach your goals. At the end of the day it all comes down to hitting your target cals/ macros, not sure why so many people get sidetracked from this.
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Exactly
carb backload aka intaking carbs later in the day
therefore move most of your carbs later
= problem solved.
 
And seeing how many carbs u need is trial and error?? It's just a hard transition for me haha cuz I been carb depleting for a while now and putting them back In the equation is confusing cuz I don't wanna lower my fat to much but I have no room in calories
 
Rush8780 said:
And seeing how many carbs u need is trial and error?? It's just a hard transition for me haha cuz I been carb depleting for a while now and putting them back In the equation is confusing cuz I don't wanna lower my fat to much but I have no room in calories
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take your kcals you eat
1g/lb of protein
at least .2% from fats
rest carbs.

adjust if you want more fats and lower your total carb intake

Simple.
 
The Solution said:
for some .4g/lb is 40% of their intake, based off weight and intake.
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That's only the case if their total grams of p/f/c are 1g/lb...? I don't think anyone is eating day 200g of mixed p/f/c and weighs 200lb. That'd be insanely low. Even at only fat (the max cals) you'd be at 1800cal
 
SauceMonkey22 said:
Hmmm... interesting thread regarding backloading. Anyone here ever try intermittent fasting, and then consuming their carbs at night instead of post workout? For example: Train at 11:00 AM, eat at 12:00 PM. Don't consume carbs though until 7:00 PM when the feeding window comes to a close. Or would that defeat the purpose of IF and LeanGains to an extent by not consuming carbs immediately post workout. TheSituation's post about the Biorhythm Diet was very interesting.
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I haven't finished the book yet but I believe that's how CBL is said to work if you train earlier in the day. Low carb until night still and then backload in the evening. Not optimal per "the template" but doable for sure.
 
How does this concept compare to the general leangains protocol? Seems pretty similar; low carbs on non training days, low carbs pre-workout on training days, and very high carbs in the post workout period, however long that happens to be (depending on when you train). For me, it's my last meal before night which I'm scarfing down between about 6pm and 9pm.

With leangains you're still "allowed" some carbs pre workout and even on off days. Is CBL different in that regard? Are you supposed to be super strict and basically eat a keto diet on off days and before training on workout days (assuming you're doing it "by the book")?
 
According to the book you eat 30g or less of "usable" carbs during the day PRIOR to training and eat lighter meals prior as well. Most of your calories you consume post workout. Your meals should consist strictly of protein healthy fats ans plenty of veggies. He states try to hit ur intake on those prior to training so post workout u can focus primarily on protein and HI GI carbs. He doesnt really give a guide line much on calories tho, which is what im struggling with, cuz hes talking eat donuts and **** post training, which are all HIGH calorie foods, id have to sacrifice protein and fat calories in order to eat those foods, he strictly states "keep it trashy" post workout. I have been sticking to white rice, white bread, etc to keep my calories down. Occasionally ill eat ice cream and pull out the rice or something to keep calories down. Other than that its a simple program.
 
booneman77 said:
I haven't finished the book yet but I believe that's how CBL is said to work if you train earlier in the day. Low carb until night still and then backload in the evening. Not optimal per "the template" but doable for sure.
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This....
Perfectly fine if you eat a lower carb meal PWO as well on IF
Remember IF is a lifestyle diet, if you dont eat a heavy carb meal post-workout but eat more later so be it.
If you train first thing in the morning it may suit you better as you do (11 a.m.)
 
SauceMonkey22 said:
For example, in the above scenario I listed, what if one consumed a protein / fat meal, of say 500 calories, then consumed a 2,000 calorie meal of carbs/fats/protein at 7:00. While it's been 7 hours since training, would favorable (To muscle, as opposed to fat) nutrient partitioning still occur?
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thats fine
but it would be better to consume 3 meals as martin does outline on his webapge. much better for MPS (Muscle Protein Syntheis) as well
so maybe 2-1000 calorie meals
You guys are really overthinking this
Eat lower carbs earlier in the day
increase them later in the day
meet your kcals by the end of the day

Simple.
 
SauceMonkey22 said:
I'm gonna try what you suggested Situation.

PWO - 600 cals of a price of fruit, fats whey/casein blend.
A meal of Pro and Fat about an hour or two later if I have time between work and class.

Then around 7:00 I'll consume the rest of my carbs and protein, and whatever fat macros I gotta hit.

I love training semi fasted with only bcaas prior.
Should be interesting to see if I keep insulin sensitivity up even though I'm consuming carbs so late after training. I usually one do it post workout, so I don't get that tired lethargic feeling I always would get after eating carbs.

I'll try three meals, pro/fat/fruit post workout, then pro / fat. Then pro / carbs / and trace fat for my bigger meal.
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You could start to include more carbs in the 2nd meal and keep meal #1 just P/F
id suggest maybe getting 15-20% of your carbs in the 2nd meal (maybe do a stirfry, sandwich, something along those lines) and then the rest and try to keep fat to a minimum your last meal

I usually train upon waking too my first meal will be like eggs + Greens, or Beef + Greens
then a larger carb meal (around 100g of carbs) for my 2nd meal and minimum fat
then my last meal will be the majority of my carbs (Big stirfrys, sandwiches, protein pudding + Fruit/cereal) etc for whatever i have left.
 
This all sounds interesting. I did find that I was more successful with LeanGains with regards to dropping bodyfat. But now I want to build muscle and keep the fat off. Would like to know more details about CBL. Would anyone have the PDF of Kiefer's book they'd like to pass on?
 
Cajun driller said:
This all sounds interesting. I did find that I was more successful with LeanGains with regards to dropping bodyfat. But now I want to build muscle and keep the fat off. Would like to know more details about CBL. Would anyone have the PDF of Kiefer's book they'd like to pass on?
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All you guys with 1 post need to stop asking for the book. No one here is going to trust you enough to just give it to you without knowing that you're not just going to get us in trouble. If you really want it, get the group of you together and split the cost or try finding it on google to download.
 
The Solution said:
thats fine but it would be better to consume 3 meals as martin does outline on his webapge. much better for MPS (Muscle Protein Syntheis) as well so maybe 2-1000 calorie meals You guys are really overthinking this Eat lower carbs earlier in the day increase them later in the day meet your kcals by the end of the day Simple.
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Ok so do u agree with the high GI carbs like he says in the book for meeting ur carb needs post workout?? Cuz I go all day without carbs no problem but just trying to get the best idea for what carbs to use to backload. I been using things like white rice/ potato, fries and sometimes cereal before bed in which I add my protein powder to the milk.
 
Cajun driller said:
This all sounds interesting. I did find that I was more successful with LeanGains with regards to dropping bodyfat. But now I want to build muscle and keep the fat off. Would like to know more details about CBL. Would anyone have the PDF of Kiefer's book they'd like to pass on?
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Then simply follow what you did before but eat more calories to a surplus and move your carb intake later in the day as Sauce just outlined. and i outlined above.
 
Rush8780 said:
Ok so do u agree with the high GI carbs like he says in the book for meeting ur carb needs post workout?? Cuz I go all day without carbs no problem but just trying to get the best idea for what carbs to use to backload. I been using things like white rice/ potato, fries and sometimes cereal before bed in which I add my protein powder to the milk.
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Dude.
Have you honestly read any of my posts i have wrote in here? Just being serious...
You can use WHATEVER carbs you want, but you should focus on meeting your protein, fat and fiber intake first and foremost
Sure you can have a poptart in your backload if you want, but i would still opt to get some veggies throughout the day, some fruits, and healthier choices that are micronutrient dense.

Honestly man, why are you making this so hard

Eat your carbs later
track your intake
meet intake
done.
 
Hey guys/gals,

I have been following the thread and reading posts everywhere trying to gather as much info as I can before I give CBL a shot (Solution I read ALL your posts a few times so no repeat Qs for me :)

I am curious to know if there are any females out there who can share their experience w CBL, including their macro breakdown.

I am a female triathlete, 5'2, approx 120lbs at the moment (end of off season weight). I eat ridiculously clean, all organic, carbs from veggies only 99.9% of the time. I have a big tendency to gain weight and I am beginning to think its not bc if what I eat, but when I eat what I eat.

Anyone with knowledge of how CBL works for females on the endo-type of the scale?
 
Usfscuba said:
Hey guys/gals,

I have been following the thread and reading posts everywhere trying to gather as much info as I can before I give CBL a shot (Solution I read ALL your posts a few times so no repeat Qs for me :)

I am curious to know if there are any females out there who can share their experience w CBL, including their macro breakdown.

I am a female triathlete, 5'2, approx 120lbs at the moment (end of off season weight). I eat ridiculously clean, all organic, carbs from veggies only 99.9% of the time. I have a big tendency to gain weight and I am beginning to think its not bc if what I eat, but when I eat what I eat.

Anyone with knowledge of how CBL works for females on the endo-type of the scale?
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CBL is not magical, its just a different way to allocate your calories
Try it, see how it works, and adjust as needed
being you are training to be more of an endurnace athlete it may be wise to throw in intra-workout carbs and spreading them out because of how much glycogen you will be expanding.
 
The Solution said:
CBL is not magical, its just a different way to allocate your calories
Try it, see how it works, and adjust as needed
being you are training to be more of an endurnace athlete it may be wise to throw in intra-workout carbs and spreading them out because of how much glycogen you will be expending.
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agreed.
 
Usfscuba said:
Typically how late do you guys have those carb rich meals.. as in how many hrs bef bed?
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Doesn't matter really. I like 2 hours to digest before sleeping.
 
I thought fruits that were higher glycemic-wise were sensible options for CBL ?!!!?

MaXopA said:
Moreover, don't forget to limit your fructose intake as it potentially has the ability to create unlimited amounts of fat (refined sugar, for example, is made of 50% fructose and 50% glucose).
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That's the plan then ;)

SauceMonkey22 said:
fruits are fine. You'd have to eat a retarded amount of fruit to fill liver glycogen. having a banana and an apple with a meal is perfectly fine, won't make you fat (Assuming kcals are in order), and have plenty of micronutrients
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SauceMonkey22 said:
fruits are fine. You'd have to eat a retarded amount of fruit to fill liver glycogen.

having a banana and an apple with a meal is perfectly fine, won't make you fat (Assuming kcals are in order), and have plenty of micronutrients
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This, but dont make the majority all fruits, still eat your rice, potatoes etc to get a good diverse amount of micros.
 
I just finished reading the 89 page "sampler" version of the book. It feels like an over simplified version of the real thing and just not enough to make me start eating "like a fat kid" after my evening workouts. Does anyone have the full version of the book they would be willing to share?

Just relocating your carbs to the evening is again an over simplified version of what the author said. He specifically wants the reader to eat junk post-Wo to get the quick spike and not the increase in blood glucose that will last a couple hrs (complex carbs). Yes I'm being extra hesitant to jump in... besides having no feedback from other females who have tried this, I have eaten very low carb (10-15% range) for the past 3yrs or so.

Thanks guys!
 
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