Tom, if I were to try to start this say the week after the 4rth of July I would want to know I had a decent grasp on it. Correct me if I am wrong I need to make a cheat sheet of some sort to get started. Some of these are questions and some are simply statements I want corrected if wrong.
1. Below 30 grams of carbohydrates during the early part of the day, fiber is not counted in this 30 grams. Fat and Protein are okay.
2. Consume most of your carb back load in simple sugars or highly processed foods. Please list the suggested formula for estimating carbs in a back load both for if you do the depletion phase or just the quick and dirty formula for those who have not done it.
3. How long should the backload be? I see guys hitting well over 400 grams of carbs how long do you typically get to get in these carbs at night?
4. Carbs are lower on non workout / rest days? How much lower, is it just a much smaller back load that night or do you try to maintain the extremely low carb until the next time you workout? If there is a formula or suggestion please let us know.
5. Is it suggested to keep track of protein, and or fat during the low carb portion of the day?
6. Is it suggested to keep track of protein or fat during the carb load? I know you said you do not but is that your mod or what the book says?
7. Is everyone aware that eating a steak releases as much insulin as eating 50grams of carbs from oatmeal? Having just protein and fat does not create an insulin free environment. So I assume it is blood sugar levels that he is worried about effecting and not solely insulin?
8. Thank You! I have followed your log from the beginning and I know you have answered these questions in other areas but I think it will be helpful to many of us to have a cheat sheet with these tidbits of info.
I will start off by saying the 10 day prep phase is done to help get your body to use fat as a fuel source. So not doing it MAY hinder results. With that said plenty of people have seen positive effects while doing the diet half right and without all the details.
1. That is correct. Ideally you want a somewhat equal amount of fat and protein(in grams). On days I back load I try to get around 70 grams of protein and fat each pre training when I lift around 5-7pm.
2. It is suggested to avoid highly processed foods. Baked goods are suggested, but more of the fresh stuff not prepackaged for the end of days. I use jasmine rice for a good bit of my back loads. Also potatoes and fruits. Some really good fruits include banana(extra ripe) and grapes.
The guide for if you didnt do the prep phase is just out there. The number for a 200 pound person is 700 grams of carbs. My suggestion would be to try 500 grams and see how you feel. As crazy as it sounds it seems the best idea is to try and go OVER board. People are seeing better results from going with crazy back loads as opposed to controlled back loads of 300 grams. It is worth trying. I know when I first tried this without the book I didnt see the results I am seeing now. I was not consuming the amount of carbs I am now.
3. There isnt a set time, but it seems to be try not to go over 6 hours. Some people do their back loads in one sitting. I tend to do mine in 2 or 3 sitting. With about an hour in between each.
4. It depends on what you are trying to do (bulk or recomp). On a bulk you can have mini back loads almost every off night. Recomp I would stick to the under 30 grams of carbs. I basically try to keep my carbs to trace amount. I dont add anything extra.
5. I have a general idea of how much fat and protein I take in during the ultra low carb portion. The main thing is to make sure you take in enough fat. Dont slack on fat consumption.
6. There isnt really anything to suggest keeping track of fat during the back loads. The only real suggestion I can think of is avoid fat in your post workout shake. Which should be a fast protein, a little casein, carbs(waxy maize or dextrose), and creatine. As far as protein the guide for a 200 pound target weight is about 55 grams to 100 grams of protein post workout which includes the post workout shake.
7. I honestly can not really answer that. I know certain things are supposed to be avoided. I dont know the full list either. I know eggs and dairy products are among them. Especially egg yolks in high numbers(around 5 or so).
8. I try and help a little, but the best way to get the info is to get the book honestly. So much info I know I havent gone over in this log.
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