Carb backloading and other cutting tricks...

W

wungun

Member
Just reading up on carb backloading techniques for muscle growth and burning fat...
Basically, it gives your muscles the necessary nutrition for (near) optimum growth while making your body/metabolism burn fat...
Has everything to do with timing your carbs/workout schedule.
Interested to know if you have tried/are trying this and the results...
 
It would be interesting to hear if this works and how it would work if trained in the morning (how much extra carb is acceptable over the 30g limit before 6pm)
 
AM workouts aren't ideal, according to the book, but he has a regimen that is specifically for morning workouts.
 
I know a few who've carb back loaded successfully. Me, I just prefer a good old fashioned slight cal deficit for fat loss. 40:30:30 C: P: F
 
Been on the diet for 5 days now. Workouts are definitely better as I feel I can push harder now with my muscle cells primed (the night before) with glucose.
Gauging my ab definition every morning in the mirror I can see the last little bit of flab steadily coming off (the last few pounds are always the most difficult!)... Which is pretty amazing as I've literally blown past my self imposed calorie limit a couple of times with icecream and Cinnabon's!
Haven't done any cardio this week but plan HIIT a few times next week to prevent any stalls.
Also plan on more healthier simple carbs for my replenishment and save the junk for "rewarding" myself!
Without anything else besides the mirror and scales to back any of this up, I definitely feel like the fat is coming off and my musculature is at the least, maintaining better than any other cut I've tried. Muscles look fuller...
As I do daily A-B splits and workout late afternoon anyway, this is ideal. And once I get the cut I want, I can switch to the "building" phase of the program and maintain my fat % while optimally feeding my muscles.
 
Finding it a little hard to balance my macros without blasting over a fixed calorie limit... About 1g of carbs per lbs of body weight, and keeping my protein intake high enough...
At least 1.5g per pound.
Although, they say you don't really need to monitor calories very closely.
 
Has/is anyone else doing this?
I've experienced noticeable strength gains while on this diet, while at the same time, running a calorie deficit. I'm down 16Lbs so far, (177-161) over the last 10 weeks (low carb 6 weeks and backloading for 4) but seemed to have hit my previous loss "limits"... That stubborn lower belly fat! I have never been able to lose this stuff, regardless of my calories or cadio regime!
As for strength gains, new 5rm maxes on incline press, shoulder press (80 to 95Lbs!), bicep curl (80-90Lbs), weighted pull/chin up (BW + 60Lbs), weighted crunches (2 X 20 @ 60Lbs) and all my lower body exercises...
I still feel I can make more gains on my current 5rm cycle... no injuries, lots of workout energy, and enjoying the pigout post workout!
 
No... I probably dropped 12Lbs or so prior doing a low carb diet. Effective at fat burning, but had no energy or strength!
 
However, there were a couple of 3 consecutive days in each of the last 2 weeks where I didn't workout and didn't follow the diet.
 
I will be trying carb backloading but currently have arm in plaster so not training - on about 100g of carbs a day at the moment not sure how I will work this as train twice a day on a. 3 day on 1 day off set up
 
Twice a day will mess things up... I'm not sure that was covered in the book.
Optimum training time is 4-6pm, and maintaining under 30g of carbs spread out prior to workout.
 
You said before I think that I will have to have dextrose or something like that in AM workout drink and not have so many carbs at night
 
I'd have to look it up...
I'm not currently using dextrose, as I'd rather spike my insulin with a proper food source instead... Over ripe banana, white bread with PB, etc.
 
AM training is around 6:15 so tend to train 'fasted' as cannot be bothered to get up earlier to eat, will see how it goes once training resumes.
 
Training fasted is one of the key components of backloading... So that's good.
For AM workouts, the routine is almost the same...
Workout, then have your protein shake with a good dose of high GI carbs, then no more carbs til dinner.... 6pm or so.
Remember, the late day carb feast is to replenish your stores for the next days workout. If you're not working out the next day, no carbs.
 
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