Chipster_wes's Carb backloading log

[Chipster_wes]

This is my very first post as I've just stumbled onto this forum by accident while trying to find a place which sells Ketostix. Anyway, I noticed that there was very little information on carb-backloading and thus, I will experiment with it on myself.

Some background info on carb backloading involves a zero-carb diet from when you break-fast up till the point where you start working out. Post workout meals will be chocked full of carbs whether it's bananas and oatmeal or a bowl of ice cream and a peanut butter kit kat chunky. The main principle of carb backloading is to burn all stored glycogen in your body throughout the day and during your workout (as your body will always burn carbs first - most efficient fuel), while replenishing the stores post workout to optimize insulin response and cortisol production etc etc. Putting it simply, it means that you can stay shredded whilst eating junk, and I'm definitely up for that.

Ratios to keep: 1g -1.5g protein/lbs bodyweight. during carb-backoad, I aim to hit 1g carb/lb of bodyweight. eat fat at discretion. Calorie limit is 2.4k a day (i'm on a cut)

Introduction of myself, I was previously an obese kid, but somehow one day I decided to get off my ass and work for a nice body. Hence my goals are purely aesthetics. I don't train for strength, endurance or speed.

Current bodyweight - 68kg Height - 174cm
Bodyfat % is not important to me, it's all about the reflection in the mirror.

Breakfast today was 500g pork loin ribs, 150g omelette, a side of lettuce (negligible carbs and calories) at around 11am+. I usually only eat 2 meals a day, due to being on IF.

My workout today will comprise of 10 x (10pull-ups + 30 pushups), 1 min rest in between, followed by a 2.4km jog and ending off with a 5 x (10 hanging leg raise + 5 dragonflags/flys)

Will post my post-workout meal later in the night.
Cheers!
Chipster_wes

 

[jokerk]

mainly upper body aesthetics?

btw i did something similar. A few of us here did CBL before too.

http://forums.hardwarezone.com.sg/health-fitness-corner-48/jokerks-diet-log-4541605.html

 

[Chipster_wes]

mainly upper body aesthetics?

btw i did something similar. A few of us here did CBL before too.

Haha, don't get me wrong, I think squats and deadlifts are the best exercises with regards to no. of calories burnt per rep. Just that my exams in a week and I can't afford to waste the time travelling to the gym and back. So it's mostly calisthenics for this week and the next.

Care to share your experience on CBL?

 

[jokerk]

Haha, don't get me wrong, I think squats and deadlifts are the best exercises with regards to no. of calories burnt per rep. Just that my exams in a week and I can't afford to waste the time travelling to the gym and back. So it's mostly calisthenics for this week and the next.

Care to share your experience on CBL?

I was doing some form of activity everyday.

I only considered lifting a "workout". However, on days where I had low carb and still went for my jiujitsu trainings, I felt really lousy.

Could have done better if I was just doing lifting.

Pros
Need not track calories. If not losing weight just tone down on the binging
Get to whack food at night.

Cons
It isn't flexible. No carbs until after training and you have to schedule training in the evening for it to be "effective"

However, do note that it isn't that simple as it sounds. Glycogen stores are depleted yes and it is best to refill them in the evening. Most sweet snacks and junk food contains sucrose, fructose other than glucose.

Bananas have high fructose content actually. Best to have high glucose/dextrose meals (white rice, pasta, GUMMY BEARSSssS!). But if you want to indulge in that cake or ice cream, do it after you have your glycogen replenished. I read John Kiefer's CBL book a few times (5 times actually).

You might find this video useful.

Personally, its an alright diet, but not really anything new. Its more like a modified Targeted Keto Diet.

 

[jokerk]

Bodybuilding.com - The TKD Diet: What Is It And Who Benefits?

The Targeted Keto Diet

The principle behind this diet is very similar to that of a CKD only you are going to consume carbohydrates right before and after your weight training workouts. This will give your body the energy it needs to lift with a higher volume and at a higher intensity level.

Athletes who are involved in high intensity sprinting exercises will also likely want to use a TKD approach as this type of exercise does require carbohydrates in the system beforehand if you hope to produce optimal results.

Sprinting on a low carbohydrate diet is generally not something most people should be doing, particularly if they are taking in a low number of calories on top of everything (people who are maintaining or trying to gain weight on a CKD may try sprinting, but it still isn't going to be as easy to do in comparison to someone who is consuming a standard, more moderate carbohydrate intake).

 

[Chipster_wes]

I know I said I was going to carb up tonight, but right now I don't feel particularly hungry and I don't think I've reached that level of ketosis yet, so I'm going to give the carb up a miss tonight lololol

 

[frostbyte88]

All the best! Exams suck

 

[Chipster_wes]

All the best! Exams suck

Thanks bro, yeah, it's throwing me off my workouts, damn.

Anyway, weighed in at 67kg this morning. Must've been holding a lot of water weight. I'm satisfied with the state of ketosis I'm in. Sweat starting to smell a little funky and I recently always wake up with a sweet after-taste(smell) in my mouth.

Gonna continue fasting till around 11am. Been fasting since my post-workout shake which was around 7pm last night. Down-ing a caffeine-protein-coconut milk shake at around 10am and break-fast will consist of 160g chicken leg and 240g chicken tits + lettuce(negligible carbs/calories).

Can't wait for a carb backload later, I've decided I'm gonna have a carl's jr superstar meal and a krispy creme original glazed donut.

Hell yeah, Carl's Jr.!

 

[soteyh]

Carl jnr lo carb thick burger is my favorite!

 

[Chipster_wes]

Okay, so I decided to give Carl's jr a miss today. I'll have it tomorrow instead. But that didn't stop me from a carb binge an hour after my workout.

1 Oreo chocolate wafer bar, 1 fun size Cadbury fruit and nut bar, 1 square of random dark chocolate, one Tim tam dark chocolate, one serving lotte tico dark choco with ice cream, 1 serving Meiji Hokkaido red bean ice cream, 1 serving deli rock lime and pepper potato chips. Total carbs : ~150g Total daily calorie intake: 2456kcals.

The fat boy in me is exhilarated.

Cheers,
Chipster_wes

 

[Chipster_wes]

Woke up at 9am today. Full and satisfied. No significant weight gain, still weighing in at ~67kg. No significant loss or gain in definition as well. All is well.

Fasted till 11:30am, didn't feel any hunger but I wanted to make sure I wasn't burning muscle, so I downed a coffe-whey-coconut milk shake. Lasted till 12:30, broke fast with 400g chicken meat and 50g of almond nuts. Honestly, I wasn't very hungry but was worried that I was burning lean mass, so I decided to eat. Overall calories taken in ~1000kcal.

Looking forward to working my ass off and a carb-backload of Carl's jr!
Cheers,
Chipster_wes
P.s. Just realized that I had fasted for more than 16 hours. IF all the way hahaha.

 

[Chipster_wes]

So the moment I left house for my workout, it started pouring. I remembered something along the lines about 'there's no such thing as bad weather, only the wrong attire.' So f- it, I left for the fitness corner to do my routine. 3 sets in, bloody lightning flashed so bright at my area, I feared for my life. Returned home and did some statics.

600 pushups, 10 sets of abs, 150 dips, 10*1 min planks. After the rain stopped, I proceeded with 4*25 reps pullups. Wanted to run, but it was too late as I'd made an appointment with Mr. Carl's Jr.

Double western bacon burger + large fries + 2 servings of deli rock chips + 1 magnum black espresso later, I feel like I'm gonna hit a food coma. Let's hope I don't gain too much weight from this binge. Technically, I shouldn't gain weight. Will see how it goes tomorrow. Day 2 of carbbackloading, done.

Cheers,
Chipster_wes.

 

[Chipster_wes]

Am still hovering and fluctuating between 67-67.5kg. Must be the limit of intake of calories. I feel awesome, not persistently hungry, high energy levels, no carb-bloat feel and probably having better focus than when I was on a full-keto diet. Will be downing the AM shake and break-fast at maybe 12:30 - 13:00.

Can't wait to work out