How shall I start Carb-Back Loading?

by 252 · January 23, 2013 at 12:08 AM

Hey all, just have a quick set of questions regarding CBL. I have not read the book and unfortunately cannot purchase it (absolutely broke, all money goes to school/food/etc.) But I feel I get the basic premises: skip breakfast, therefor fast 12-14hrs (correct, or no?) eat protein, fat, veggies until post workout; non-training days keep carbs very-low (30orless?); My questions are:

1) I've been doing the BBS workout protocol as I feel that is the 'healthiest' form of weightlifting (safe/allows for lots of recovery/drastically improves metabolic conditioning) and allows me to spend more time training fundamentals of BJJ and studying. Could I do CBL while using the BBS or similar training protocol? (Ellington Darden style)

2) I believe I've read that there is a 10 day intro phase to CBL... probably to kick start ketosis? If that is true, how shall I train for the next week or so? could I consume VLC every day, but an hour or so prior to doing my BBS workout, consume 75-100g carbs as I believe they'd most likely be drained through that workout

3) Since I'd probably only be lifting 3xweek (more than specified in the BBS book, but i seem to be recovering quick enough) should I maybe incorporate an extra refeed, so it'd kind of be similar to a CBL/Carb Nite mix?

4) Do I have to limit fat intake on CBL days? or atleast in the post workout refeed time?

5) How would MCT's fit in CBL? I feel like it may kick start ketosis quicker, and on days I'm not eating carbs, create a deeper level of ketosis...

4) Would this be optimal??: Do an extended "intro" phase where I'd fast for roughly 14hrs a day breaking it w/ protein+fat+veggies, on the few days I lift, consume roughly 100g carbs only prior to training, none after. Have an extended intro do to the slight carb consumption on days of training, so it'd probably take a bit longer to establish ketosis; Once 12-15 days are up, start CBL... VLC on non-training days, training days consume roughly 1.5g/per lb of body weight (i weigh 137 and am trying to eventually hit 155-160, but slowww and lean) post workout; maybe once a week or once every 10 days do an extra refeed

Please give me any input, it will be greatly appreciated. Thank you.

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2 Replies

53 · January 23, 2013 at 12:08 AM

Check out Keifer's podcasts. From other threads I've seen on Paleo Hacks, the podcasts basically cover the product and instructions on how to do it.

Robb Wolf's interview http://paleohacks.com/questions/146568/carb-backloading-and-morning-training#axzz2Iewa47YJ http://robbwolf.com/2012/08/28/carb-backloading-episode-147/

Is Kiefer’s carb-backloading book worth the money? http://paleohacks.com/questions/168876/is-kiefers-carb-backloading-book-worth-the-money#axzz2Iewa47YJ

Keifer's recent interviews (from his website): http://www.dangerouslyhardcore.com/1287/two-great-interviews-with-kiefer-just-posted/

363 · January 03, 2013 at 06:30 AM

If u are fairly lean already and train hard , a introduction phase is not necessary @all

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