As much as I do enjoy to read, that kinda thing just bores the living hell out of me.
Luckily, though, I found what I was looking for in a Q&A session by Keifer.
Perfect.
Yeah, if that's the case, its probably best that you don't spend the money on the e-book. The main jist of backloading is both very simple and its spread all over the internet. And then Keifer answers questions directly on his Twitter too.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
I'm not sure exactly how I'm going to like it, as for those who train early in the morning or when they wake up, he wants you to go about it fasted. He also wants you to eat cleaner carbs (brown rice, sweet potatoes, etc.) the night before instead of the sugary ones like ice cream that the ones who train in the evening are able to eat if they want.
The Void is the only time that I am truly free free from the bullshit that other people and life has thrown at me. Its all gone, just me and the weight. And thats where I find my peace. - Dave Tate
I'm not sure exactly how I'm going to like it, as for those who train early in the morning or when they wake up, he wants you to go about it fasted. He also wants you to eat cleaner carbs (brown rice, sweet potatoes, etc.) the night before instead of the sugary ones like ice cream that the ones who train in the evening are able to eat if they want.
I appreciate the help, Aggression.
Right. That's why I mentioned earlier that CBL is best suited for those who train in the evening.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Reviving this thread a bit. Why? I've transitioned back to CBL, for now. Its always provided me with good results, both in the gym and out. Prior times, I trained in the afternoon, after work; anywhere from 2-4pm, which is considered the ideal time for CBL. However, when reading his book, he always mentions a method where you're still able to train first thing in the morning and successfully doing CBL. So I've begun another round of being a guinea pig. Here's how it's going ..
I'll be training both first thing in the morning and at the 'best' time; 4pm-ish. It all depends on my job. Working the Pitman schedule; 12hr shifts with 2 weeks days/2 weeks nights, it sucks, plain and simple. On day shifts, I don't work out. I'm up at 4am and don't get home until 6pm. And then I either have to go right back to work the next morning, or I have two/three days off before going back in. And then I transition to nights, where I typically wake up at 6am, errands/gym, then go back to sleep from 12pm-3pm, wake up, eat, and go into work from 4-5pm until 5-6am. So obviously, if I wanted to consistently train at 4pm, I'd get into the gym about 2x a week. So I am doing a little hybrid.
Let's take a look at the typical daily diet of when I'm hitting the gym at 4pm.
- wake up/coffee with coconut oil and heavy cream
- eggs in grassfed butter w/ 2 slices bacon
- chicken w/ salad and evoo (or avocado, or both)
- workout (torrent post)
- grass fed ground beef w/ 1.5c white rice
- sweets (double serving of cocoa pebbles, or some fresh bakery item)
- banana, gatorade, animal mass, etc.
- Macros for the day end up being 220g protein, 110g fat, 300g carbs (give or take)
Now here's what I typically do on days I train first thing in the morning, fasted (yup):
- wake up/coffee
- train
- postWO (torrent)
- pro/fat/veggies for the remainder of the day, usually the same as above.
Now, as per the book, if I plan on training the next morning, fasted, then I backload the previous night. So I worked a midnight shift last night. Around midnight, I started backloading, hit about 300g carbs, got home around 5am, slept until 12pm, woke up, coffee, gym, and now that I won't be training tomorrow, I'll keep it pro/fat/veggies through the day. Tomorrow, Thursday, no training. But I'll be training Friday morning, early, before work. So I'll backload tomorrow night for Friday morning's workout. At least for now, due to my schedule, I'll be training first thing in the morning during the midnight sets and then switch to 4pm workouts on day shifts. We'll see how it works.
So far, I've had a few workouts fasted; no food prior to training, just coffee. With those workouts, they've been intense, energetic, and I've hit my reps just as well as I do on days where I eat prior to training. We'll see how it continues.
Right now, my body weight fluctuates from 217-225, depending on when I'm eating carbs. Two days of ULC, I'm around 217. After a backload, I'm around 225. I've had my best meets/gym lifts while backloading. This time around, I'm tweaking the foods/carbs to cleaner and more efficient. To be continued .
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Glad you're sticking with what works. NOTHING beats the good ole tried and true!
Yeah, it's great for taking days off. For example, the way it works, I can take two vacation days and it ends up giving me 8 days off. But the whole 2 weeks day/2 weeks nights it's scientifically proven to shorten your life and basically just kill you, haha. But if I play my cards right, and hang with the right people, I'll be somewhere in a few years with a normal schedule
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
I look at a carb and get fat. I eat carbs and get fat. But I love dessert.
How was your PT ?
AKA TreeTrunkLegs
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
New Jersey State Trooper. We have an annual physical test. The pushups and situps are easy, but the last leg of it is the 1.5m run. And it has to be done in under 13min. Sure, in my early 30s and still in shape, I'm good. But its only going to get harder, haha.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
New Jersey State Trooper. We have an annual physical test. The pushups and situps are easy, but the last leg of it is the 1.5m run. And it has to be done in under 13min. Sure, in my early 30s and still in shape, I'm good. But its only going to get harder, haha.
I see.
Maybe it might be a good idea to keep your training and body composition more geared towards those requirements, so therefore you donīt have to worry about getting in shape again every year.
Just my 2 cents. I donīt mean to sound like a know-it-all douche...
I see.
Maybe it might be a good idea to keep your training and body composition more geared towards those requirements, so therefore you donīt have to worry about getting in shape again every year.
Just my 2 cents. I donīt mean to sound like a know-it-all douche...
No worries. And I do that, to an extent. I run once a week just to keep it in check. And then, a few months before the test, I increase the frequency. At any point, I can run a mile in an easy 9min. So chipping off 30 seconds to make time is never an issue. That ... and making sure that if I gain weight, it's lean weight.
When I first started training for the test to gain entry into the academy, I was about 225lbs and make it 1/8 of a mile before I had to stop due to swollen ankles and a ridiculous back pump. Now, around the same weight, I'm cruising. And stronger with the weights. Win win.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
No worries. And I do that, to an extent. I run once a week just to keep it in check. And then, a few months before the test, I increase the frequency. At any point, I can run a mile in an easy 9min. So chipping off 30 seconds to make time is never an issue. That ... and making sure that if I gain weight, it's lean weight.
When I first started training for the test to gain entry into the academy, I was about 225lbs and make it 1/8 of a mile before I had to stop due to swollen ankles and a ridiculous back pump. Now, around the same weight, I'm cruising. And stronger with the weights. Win win.