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Old 07-17-2013, 01:53 PM   #531
Ryan Carter
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Re: Paleo with Carb Back-Loading Principals

Hi
I was on leangains IF for 3 months but I train AM and didnt really see the size gains I wanted, I was losing about 0.5 cm in various stomach areas.

I then switched to carb back loading .

It's pretty much the same formula just purely carbs mainly in evening.
If u train fasted
U could have a post workout carb for size/strength gains or go without for fat loss.

I've kept my macros the same more or less.
Training:
190g protein , 60g fat , 250g carbs

Non training:
190g p, 90g fat , 25g carbs

I was a little confused with calorie cycling but understand now it goes out the window as my backloads sometimes are on my no training day evenings. But obviously the cycling would not work. Can only do properly 2 days a week back to back.

I'm very strict paelo : carbs from swt potato , yams, plaintain , bananas & cherries.


Does all this sound good?

With time structuring: it looks like this

7am pre shake (lecuine eaa bcaa hmb) / espresso
7:30am workout: 5/3/1 Bbb
8:45am post shake: mix of whey, lecuine hmb, water & usually ripe banana
1:30pm lunch : 200g cooked lean protein (chicken tuna salmon) salad leaves cucumber tomatoes etc , mct oil tbsp
7:30pm dinner : 450g cooked protein, small amount of green veg , carbs usually 650g carbs , some fat from coconut oil, banana or cherries
9pm : before bed 2 boiled eggs , some bit of protein

Does this look right?

Anymore tips?

Ps: I'm about to go on holiday for 16 days and will not be working out, would it be best to switch to carb nite for this period of time , while doing body weight / walking/ sprints exercises?
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Old 07-17-2013, 05:06 PM   #532
Paulo Santos
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Re: Paleo with Carb Back-Loading Principals

Quote:
Originally Posted by Ryan Carter View Post
With time structuring: it looks like this

7am pre shake (lecuine eaa bcaa hmb) / espresso
7:30am workout: 5/3/1 Bbb
8:45am post shake: mix of whey, lecuine hmb, water & usually ripe banana
1:30pm lunch : 200g cooked lean protein (chicken tuna salmon) salad leaves cucumber tomatoes etc , mct oil tbsp
7:30pm dinner : 450g cooked protein, small amount of green veg , carbs usually 650g carbs , some fat from coconut oil, banana or cherries
9pm : before bed 2 boiled eggs , some bit of protein

Does this look right?

Anymore tips?

Ps: I'm about to go on holiday for 16 days and will not be working out, would it be best to switch to carb nite for this period of time , while doing body weight / walking/ sprints exercises?
Is that a typo on the 650 GR of carbs? On your backload days. I'd start with about 250 GR of carbs and 1GR of Protein per LB.

While on vacation, just keep doing what you are doing, but reduce your backloads. Or you can do Carbnite.
Also Keifer is coming out with CBL 2.0 with many updates for other training things such as CrossFit.
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Old 07-17-2013, 10:49 PM   #533
Dare Vodusek
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Re: Paleo with Carb Back-Loading Principals

IMO he meant 650g of sweet potato, which is about 120 of pure carbs?
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Old 07-18-2013, 12:26 AM   #534
Ryan Carter
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Re: Paleo with Carb Back-Loading Principals

Yes thanks for replies.

Yes aim for 250g carbs overall.

Main meal on backload about 650g swt pot = 25g per 100 = 175g & rest make up with dark Choc, banana cherries or something

Would u recommend adding carbs to my last meal/snack or just keep based round my main meal / dinner ?

Tips for ppl.
If u find eating that much paleo carbs I find that putting baked swt pot in blender/ or mash by hand with tbsp coco oil makes it easier to eat & digest same goes for plantain potatoes etc
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Old 07-18-2013, 12:35 AM   #535
Dare Vodusek
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Re: Paleo with Carb Back-Loading Principals

FYI, sweet potato have 20g of carbs per 100g, unless you meant cooked? Its always best to weight your food raw, unprepared.

http://nutritiondata.self.com/facts/...roducts/2666/2

WFS
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Old 07-18-2013, 02:24 AM   #536
Paulo Santos
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Re: Paleo with Carb Back-Loading Principals

Quote:
Originally Posted by Ryan Carter View Post
Would u recommend adding carbs to my last meal/snack or just keep based round my main meal / dinner ?
It doesn't really matter. I generally have 2 dinners to reach my carb goal of 250. So if you can get your carbs in on the 1st dinner, you are good, or you can spread it out.
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Old 07-18-2013, 04:37 AM   #537
Ryan Carter
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Re: Paleo with Carb Back-Loading Principals

Quote:
Originally Posted by Dare Vodusek View Post
FYI, sweet potato have 20g of carbs per 100g, unless you meant cooked? Its always best to weight your food raw, unprepared.

http://nutritiondata.self.com/facts/...roducts/2666/2

WFS
Yes usually weigh raw.

On bodybuilding nutrition site says 23 so just rounded to 25 per 100g .

Do u ever not do a backload & see how much difference the carbs are?
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