MODERATORSI thought anything goes on a back-load night. You CAN eat bread. If you want to have a sandwich at some point during the night, any bread is ok then too. Beware of the gluten factor here as well. As for fruit, density bulking vs strength accumulation fruits also are not big insulin-releasers and fructose is easily converted to fat in the liver.
Carb Back-loading FAQ – XbodyConcepts
I thought anything goes on a back-load night. You CAN eat bread. If you want to have a sandwich at some point during the night, any bread is ok then too. Beware of the gluten factor here as well. As for fruit, most fruits also are not big insulin-releasers and fructose is easily converted to fat in the liver. A lot of junk food carbs contain high-fructose corn syrup HFCS. Is it ok to eat that? You should not be eating much HFCS.
This should be obvious to anyone interested in health, however, not necessarily for the hyped-up reasons you may have heard about. Again, you CAN use them, but know that there are better choices as listed above. Yes, but it depends. You should only back-load on A the night of a training day, or B the night before the first of two morning workouts on back-to-back days.
Only do this with weight workouts, not cardio. Back-load more carbs on training days and you might occasionally back-load on off days. I wrote a story about this for Stack. First, determine what kind of athlete you are. If your sport is more endurance-based basketball, cross country, soccer, etc.
Then have two big carb-up nights before game day. I just told her she could be even better if she back-loaded before meets. Can these 30 grams come from any kind of carbs? You need to eat vegetables, and even green fibrous ones contain some usable carbs. Get your usable carbs from veggies and not sugar foods that offer less nutritionally. This is very individual. Focus on consuming foods high in protein and carbs, but enjoy yourself as well.
Have smaller portions or less food overall. You learn to go by the way your body looks and feels—a very valuable skill. But to ensure you get enough protein, try to get one gram per pound of your body weight.
This is another thing you need to experiment with to find what works for you. I could study all this or… just eat pizza and look in the mirror tomorrow morning. Have some black coffee or coffee with heavy whipping cream or coconut oil, or just drink water to quell the hunger pangs. Then you can have a carb-free breakfast at 9 or 10 or so, if time allows. If you are training in the morning shortly after waking, do not eat anything. Have some black coffee or take a caffeine pill and get after it.
I answered this extensively HERE. Can fat guys do carb back loading? Does carb backloading work on fat people? Does carb back loading work if you have a low body fat percentage? Yes it will work if your body fat is already low. If you are doing the Density Bulk, your window can be up to 4 hours after your workout. You might add it to some cereal my favorite is frosted flakes or maybe on of the protein shakes during your carb meals after dinner.
Is it okay to have protein shakes while Carb Backloading? Keifer recommends his components but you will have protein shakes during this protocol. However, that will be up to you. During my 4 months of Density Bulking, I did backload every day.
And the author, John Keifer highly recommends you do. This healthy fat can be used as energy. You will use it quite often in the plan upon waking and again before training. You can use this for cooking too. Do you take the Accelerator Shake referred to as the morning shake on Off-Days?
The Accelerator Shake is used to break the fast but keep you in prime fat burning mode. It can be used on your non-training days. How much coconut oil do you put in your coffee for Carb Backloading? Is Carb Back Loading a program for people who workout in the morning?
What about if I workout late or mid-day? While it may not be ideal, the changes out outlined for whatever your workout schedule allows. I did the 10 day prep phase when I started Carb Back Loading and it was a valuable experience and helped me fine tune the number of carbs I would use.
I really have no idea. You will get instructions on how many grams of fats and protein before training and how many carbs, fats and protein to eat after but the concept of counting calories is not used in this program. When you design your meal plan based on your macronutrients, you will see how many calories it adds up to which may or may not be way over what traditional formulas recommend.
During your ULC days pre workout or prep phase as little as 30g can change the fuel source that your body will burn. The reason ULC is recommended is to keep your body burning as much fat as possible. By eating carbs, you can drop out of fat burning and use those carbs for energy. It just means 30g or more of carbs can break the theory proposed with the ULC phase. What do you eat on Carb Back-Loading? See my Carb Back Loading meal plan. Things like celery vegetable; fiber are encouraged and part of the many list of items you can eat on the ultra-low carb portion of the day.
The appendix in the book lists out many vegetables that you may want to try to broaden your outlook. If your workouts go over and hour, you can include some carbs in your intra-training shake. When Carb Back Loading, when should you have your first meal after waking?
If you are Density Bulking, you will want your Accelerator Shake upon waking and about an hour before eating your first real food meal. It might be or it might be too little. The weight you lose during this phase is nearly all glycogen. The total number of carbs is determined on a chart from the weight lost over this short time period. What are you supposed to eat on the ultra low carb prep phase of Carb Back Loading?
The same foods I eat pre-training are similar to what you can eat during the prep phase. Both are just ultra-low carb prior to training. The only difference is, during the 10 day prep phase, you stay ultra-low carb and when on the full program, after training is where the fun begins! Does this make you sick? Can I back-load on off days? Can I eat much fat during a back-load? What macros should I aim for? How many hours can you Carb Back Load?
Can I drink milk while Carb Back Loading? Do you Carb Backload on non training days? Can I use creatine on Carb Back Loading? Can you drink coconut oil on Carb Back Loading? How many calories should I eat with Carb Backloading? Does Carb Backloading by John Keifer really work?
See my Carb Backloading review. What are usable carbs for Carb Back Loading? Can I have carbs during my training while using Carb Backloading? Is g of carbs too much to build muscle?