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-   -   Carb Back Loading Meal Plan (http://board.crossfit.com/showthread.php?t=77179)

Shane Jensen 08-13-2012 11:32 AM

Carb Back Loading Meal Plan
 
Due to some changes in my schedule here a couple of weeks I've decided that I'm going to attempt carb back loading.

I'm not really interested in people telling me to do it or not to do it, more looking for feedback from people who are doing it or have done it as for if I'm on the right track or not.

I'm following Outlaw, will be working out sometime between 3:30-5:30 or so.

Breakfast
5 Eggs
Handful of Onion
Handful of Spinach
Guacamole
Steamed Vegetables
Coffee

Total: 630 Calories, 35 Fat, 31 Carb, 43 Pro

Lunch
8-10 Oz Meat (In this example I'm using Pork loin, but this may change)
Steamed Vegetables
Almonds
2 Tbsp Olive Oil

Total: 910 Calories, 56 Fat, 22 Carb, 77 Pro

Pre-Workout
AtLarge BCAA's

Total: 25 Cal, 0 Fat, 2 Carb, 5 Pro

Post Workout
2 Scoops Nitrean+

Total: 220 Cal, 2 Fat, 6 Carb, 46 Pro

Dinner
8-10 oz Meat (Again, assuming Pork Loin just for this example)
Large Sweet Potato
2 Apples
4 Tbsp Peanut Butter

Total: 1,220 Cal, 41 Fat, 132 Carb, 83 Pro

Daily Total: ~3,005 Cal, 134 Fat, 193 Carb, 254 Pro

Thanks in advance for any feedback.

Chris Mason 08-13-2012 11:58 PM

Re: Carb Back Loading Meal Plan
 
I'm curious to see how it works for you. How many cals were you eating previously?

Jesse Emers 08-14-2012 01:29 AM

Re: Carb Back Loading Meal Plan
 
I think 2 pieces of fruit at dinner is overkill on the simple sugars. I would have a piece of fruit with the post workout shake for the simple sugars. Also, personally I would replace the dinner fruit with a carb that's slower to absorb, but I don't think it's necessary or as important as my first suggestion.

Shane Jensen 08-14-2012 03:41 AM

Re: Carb Back Loading Meal Plan
 
Quote:

Originally Posted by Chris Mason (Post 1086099)
I'm curious to see how it works for you. How many cals were you eating previously?

I haven't changed how much I'm going to eat when I do this from what I'm eating currently, all I'm doing is rearranging when I eat some of it.

Bill M. Hesse 08-14-2012 06:07 AM

Re: Carb Back Loading Meal Plan
 
I would add a greater load of the low GI carbs and position the fruit to 1-2 hours before or right after a workout. It will be interesting to see how this treats you.

John C Corona 08-14-2012 06:35 AM

Re: Carb Back Loading Meal Plan
 
I have no idea about this back loading thing...but is removal of 1 apple, or the placement of an apple really going to effect a 190lb male who takes in 3000 cal/day. really? :bonk: Sorry, carry on.

Bill M. Hesse 08-14-2012 07:04 AM

Re: Carb Back Loading Meal Plan
 
In terms of preworkout or faster replacement of glycogen, I figure they make a better before or after workout food. In reality, it is likely his carb intake is inadequate but that is another debate. I will certainly agree that two pieces of fruit aren't going to kill the guy and in fact he could enjoy more if he wanted to. Many folks here are too, "OMG 1g of fructose and my abz were replaced by 8% more BF!!!!!" It makes me laugh sometimes.

Shane Jensen 08-14-2012 08:25 AM

Re: Carb Back Loading Meal Plan
 
Quote:

Originally Posted by Bill M. Hesse (Post 1086131)
I would add a greater load of the low GI carbs

Anything in particular that you'd recommend?

I'm probably going to try what I've laid out at least for a few weeks, but if it doesn't work in a manner that satisfies me I'm always interested in other ideas to try.

Quote:

Originally Posted by Bill M. Hesse (Post 1086157)
In terms of preworkout or faster replacement of glycogen, I figure they make a better before or after workout food.

That's kind of what I've been doing. I eat fruit with my breakfast, and then some in the afternoon either pre-workout (if I workout late) or just as a snack (if I workout early). I don't feel like I limit myself its just how much I eat.

I don't really expect this to be a magic bullet, but I've read a little bit about it and like I said in the first post it fits my upcoming schedule well.

Just trying to make sure that I'm implementing it in the manner that its supposed to be.

Chris Mason 08-14-2012 09:47 AM

Re: Carb Back Loading Meal Plan
 
Quote:

Originally Posted by Shane Jensen (Post 1086112)
I haven't changed how much I'm going to eat when I do this from what I'm eating currently, all I'm doing is rearranging when I eat some of it.

Ok, perfect. I'm very interested to see how it goes for you. Please keep me updated either here or via PM.

Chris Mason 08-14-2012 09:49 AM

Re: Carb Back Loading Meal Plan
 
Quote:

Originally Posted by Shane Jensen (Post 1086190)
Anything in particular that you'd recommend?

I'm probably going to try what I've laid out at least for a few weeks, but if it doesn't work in a manner that satisfies me I'm always interested in other ideas to try.



That's kind of what I've been doing. I eat fruit with my breakfast, and then some in the afternoon either pre-workout (if I workout late) or just as a snack (if I workout early). I don't feel like I limit myself its just how much I eat.

I don't really expect this to be a magic bullet, but I've read a little bit about it and like I said in the first post it fits my upcoming schedule well.

Just trying to make sure that I'm implementing it in the manner that its supposed to be.


Do exactly what you proposed for at least a month and see what happens. Your body may need some time to adapt, so switching after only a couple of weeks is not a good idea.


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