carb back loading

[tammyp]

for those that have tried it can u share your results and a sample of eating plan?

[data4]

I have been using it for awhile now. I still follow the macro breakdowns I have set up but I distribute them using a CBL style layout.

Here is a typical days eating:

M1:
Ground Sirloin
Whole Eggs
Broccoli
Fish Oil Caps

M2:
Chicken Tenderloin
Almond Butter
Broccoli
Egg Whites
Fish Oil Caps
Coconut Oil

Train at about 4pm

M3:
Whey Iso
Kroger Carbmaster Yogurt
FF Sherbet
Granola

M4:
Egg White
White Potato Hashbrowns
Cereal
Unsweetened Almond Milk

Nothing Crazy as far as foods go but I follow the premise.

I notice several things:
-Body comp changes with little weightloss
-Mental clarity throughout the day
-More overal enery both during the day and training
-I am able to fall asleep much quicker from the carb coma

I can say that I will never go back to spreading my macros throughout the day. My midday cortisol reading was actually lower on bloodwork while using CBL than it was when having carbs at breakfast. That would certainly add to the body composition changes.

[SideShowDoc]

I have been using it for awhile now. I still follow the macro breakdowns I have set up but I distribute them using a CBL style layout.

Here is a typical days eating:

M1:
Ground Sirloin
Whole Eggs
Broccoli
Fish Oil Caps

M2:
Chicken Tenderloin
Almond Butter
Broccoli
Egg Whites
Fish Oil Caps
Coconut Oil

Train at about 4pm

M3:
Whey Iso
Kroger Carbmaster Yogurt
FF Sherbet
Granola

M4:
Egg White
White Potato Hashbrowns
Cereal
Unsweetened Almond Milk

Nothing Crazy as far as foods go but I follow the premise.

I notice several things:
-Body comp changes with little weightloss
-Mental clarity throughout the day
-More overal enery both during the day and training
-I am able to fall asleep much quicker from the carb coma

I can say that I will never go back to spreading my macros throughout the day. My midday cortisol reading was actually lower on bloodwork while using CBL than it was when having carbs at breakfast. That would certainly add to the body composition changes.

how would you change this if you worked out after meal 1 in the morning? Maybe a peri workout shake with carbs, carbs in the post meal, then save the rest for the last meal at night?

[Jameson829]

how would you change this if you worked out after meal 1 in the morning? Maybe a peri workout shake with carbs, carbs in the post meal, then save the rest for the last meal at night?

Kiefer addresses all this in the book.

[Jameson829]

My energy tends to tank during the day. And I feel sluggish a lot. Blood glucose today 2 hrs after a bagel, 5 eggs, a slice of American cheese and bacon was 130 mg/dl. I should try this CBL format although I've been of the impression it doesn't matter from a body comp standpoint. But you say different Austin?

[data4]

how would you change this if you worked out after meal 1 in the morning? Maybe a peri workout shake with carbs, carbs in the post meal, then save the rest for the last meal at night?

There is a video on youtube that addresses this. CBL can still do its thing in this scenario.

My energy tends to tank during the day. And I feel sluggish a lot. Blood glucose today 2 hrs after a bagel, 5 eggs, a slice of American cheese and bacon was 130 mg/dl. I should try this CBL format although I've been of the impression it doesn't matter from a body comp standpoint. But you say different Austin?

It will certainly make you feel sharper and happier overall during the day. It is really hard to say from a body comp stand point. If anything I feel like it works in sync with your hormones a bit better and can benefit natural athletes in the preservation of muscle while losing fat or even have a recomp affect.

[MikeS]

My energy tends to tank during the day. And I feel sluggish a lot. Blood glucose today 2 hrs after a bagel, 5 eggs, a slice of American cheese and bacon was 130 mg/dl. I should try this CBL format although I've been of the impression it doesn't matter from a body comp standpoint. But you say different Austin?

Triple H on this forum used CBL for about a year. I remember him looking insane. That is a n=1 though with nothing to compare to...I should imagine sticking to almost any diet plan for a whole year and training balls-to-the-wall will produce great results.

The science used to support CBL is a bit shaky but it does make some sort of physiologic sense.

That said I have a client I'm testing this out with who plans on competing. So we'll see. I suspect it may be a bit like IF in that, it can work but may not be totally necessary. It then simply becomes another tool in the toolbox of options to use based on the individuals preferences.

[MikeS]

I have been using it for awhile now. I still follow the macro breakdowns I have set up but I distribute them using a CBL style layout.

Here is a typical days eating:

M1:
Ground Sirloin
Whole Eggs
Broccoli
Fish Oil Caps

M2:
Chicken Tenderloin
Almond Butter
Broccoli
Egg Whites
Fish Oil Caps
Coconut Oil

Train at about 4pm

M3:
Whey Iso
Kroger Carbmaster Yogurt
FF Sherbet
Granola

M4:
Egg White
White Potato Hashbrowns
Cereal
Unsweetened Almond Milk

Nothing Crazy as far as foods go but I follow the premise.

I notice several things:
-Body comp changes with little weightloss
-Mental clarity throughout the day
-More overal enery both during the day and training
-I am able to fall asleep much quicker from the carb coma

I can say that I will never go back to spreading my macros throughout the day. My midday cortisol reading was actually lower on bloodwork while using CBL than it was when having carbs at breakfast. That would certainly add to the body composition changes.

"I will never go back to spreading my macros throughout the day"

Interesting you say that. Do you have any objective measures i.e. bodyfat tests pre and post CBL?

[Strengthrehab]

Look at my progress pics. Basically using CBL.

[PFEPerformance]

Quote: I can say that I will never go back to spreading my macros throughout the day.

X 2!! Overall just FEEL better, more energy, mental clarity, sleep is awesome, tightening up but losing minimal weight, increased energy, endurance, focus, pumps during training.

Science behind it or not - it WORKS for me and I'm hooked. I think as Data indicated - it seems to work in sync with hormonal balance. I train in the evening - so it is ideal !

[Granite-Dawg]

how do you eat on off days?

[Strengthrehab]

For me, basic template is the same, but less carbs.

[Granite-Dawg]

thanks!!

[Granite-Dawg]

I have been on Keto for a long time with great success. I have been wanting to try something different. I will do my homework on this and give it a try. What is the name of Keifer's book?

[PFEPerformance]

For me, basic template is the same, but less carbs.

Ditto with increased Fat (less carbs more fat on non tr days)