Carb Backloading Part 2

Part 2:

The Science behind Keifer’s Carb Back-Loading theory not only made sense to me but I know physically I function best on fats and protein.  I have more energy, think clearly, my training is better and esthetically I am happier with my look. So in the beginning of December I cut back from Carb night to Carb Back-Loading three times a week. 

I decided on having 30grms of carbs twice a week (Tuesday & Thursday) with a higher carb (100grms) night on Sunday.

My meal plan would consist of protein with fats for 3 of my meals, then 3 meals with just protein and veg. I had 25grms of protein per meal, 15-20grms of fats and I did not weigh the vegetables. However, I stuck to dark leafy choices.

For Example:

Meal 1: 6 Eggwhites, 2 Tblspoon of Udo’s,

Meal 2: Mahi with Greens

Meal 3: Chicken with Greens

Meal 4: Ground Turkey with Greens and 20 almonds

Meal 5: Shake

Meal 6: Eggwhites and 1 tbspoon of Udo’s

The 3 nights I had starchy carb’s I added them to the 6^th meal of the day and they consisted of high glycemic carbs, such as white rice or pasta.

Sunday’s higher carb night always followed with a heavy lifting leg day on Monday to use all those sugars in my training.

For over a month I monitored and noticed I was getting leaner and tighter. In May and June I was planning photo shoots so I wanted to diet myself down using this method. I started by dropping one of my 30grm carb back-loads and kept my training and cardio the same. Each time I plateaued I would make minor adjustments to either my carbs, cardio or protein choices (taking out ground beef, replacing with chicken and fish).

This last 10 days before the final shoot I went full Keto with no Sunday backload (Ketogenesis is when your have no starchy carbs and your body uses fats for fuel).

I found using this method has prepared me for my 3 shoots. I was clear, focused, had energy, and great training sessions. I also did not resort to 2 hrs a day of cardio, and the max was 1.5hrs.

I also had to pay very close attention to how I was looking as I choose not to weigh myself for this prep.

The best part in doing this method on my own was learning to really listen to my body and what it needed. Since Carb Back-Loading has already been my way of eating this past year I am continuing on with this plan with slowly incorporating back in my carb nights.

Everyone has to find what works for them, and since the body is always changing I am sure I will make adjustments as I continue.

However so far….this method gets two thumbs up from me….

   

                                   

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Carb Backloading Recap Part 1

In Sept I wrote a blog about “Carb Back Loading” and how I started using this method after Nationals in Aug. 

To recap there are two different variations of this, one being Carb Night and one being Carb Backloading.

CN you have carbs everyday but only in the evening after training. In CBL there is a larger carb load once or several times a week depending on when you feel the need. The main premise is fats, proteins and some vegetables are what you consume throughout the day. When we wake up your body is in a Fat Metabolizing state so in order to keep your body metabolizing fat for fuel you don’t have carbs. Once you intake carbs your body switches to use carbs for energy not the stored fat.

However, carbs are important and used to benefit your training goals so having them post training or before bed enables your body replenish glycogen storage and create more lean muscle.

Coming off Nationals I was eating very little carbs so I choose to start with a once a week. On Sundays I would have my fats and protein as usual then at the later part of the day I would have my high glycemic carbs of choice (Popcorn, Nibs, M&M’s).  My goal was to start with once a week while lowering cardio, then go to twice and eventually have a small portion of carbs each day.

The next day I would train my legs thus using all the glycogen I had taken in night before. I must say I did feel fantastic and the tightest I had felt in awhile. Then the following week I consumed only fats and protein with no carbs except for my fibrous vegetables and start all over again Sunday.

Now I am not going for “Off Season Gains” I purely want to feel good, train hard and look great year round.

I started incorporating carbs in twice a week and eventually by November I was having 60grms of carbs per day with 30-40grms fat (spread over 4 meals) and 25grm of Protein per meal. I also lowered my cardio to 30 min, (I had been at 2hrs for my show prep in Aug) and did split body parts for training. Now I did experience weight gain that I was not comfortable with so at that point I decided to make some adjustments. 

My goal this year was to figure out what works for my body. 

How can I look good year round? I’m not interested in going up and down continuously, which is usually what happens with competing.  I am willing to put in the work, eat and train properly but I wanted to have the results. In my next blog I will cover what changes I made to get my body to stay with the look and weight I wanted using this method…

                                   My Favourite Carb Backload:)

     

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