I got the idea for this post from Aggression's post on the exact same diet. I've been bangin' my head against the wall trying to dial things in when I came across Aggression's post. So I'm giving it a shot. I hope this works out. Either way, it will be fun.
BASIC IDEA
The idea behind carb backloading is that you teach your body how to better use carbs in addition to using the body's natural rhythm and shit to spike insulin and get good results. The program was constructed by John Kiefer. I'm partial to him because he is a physicist, but never mind that. His book is expensive (~$80), so if you wanna go in with a homie to purchase, that might be best (that's what I did). In essence you:
Consume no more than 30g of residual carbs on the days you do not workout
Workout in the evenings (~5pm)
Up until your workout, maintain the 30g of carbs rule. After your workout eat HI GI CARBS (no brown rice.) Get filthy. Cookies, pizzas, tacos, ice cream. If Dr. Oz says it's a bad carb, eat it.
The diet is broken down into a Strength Accumulation part and, separately, a Density Bulking part. I am doing the Strength Accumulation part. As such, there is a 10 day prep phase where you limit yourself to ~30g carbs even if you workout. After that initial 10 days, you start the backload.
FOOD
Kiefer says to skip breakfast. You don't eat when you wake up. Instead, you have a cup of coffee with some heavy cream or some MCT fat source. Fats and proteins are your friend when you aren't backloading and during the prep phase. When you do backload, do not make it clean. Get nasty filthy. Down and dirty. Just stainkin'. He claims that you want an enormous spike in your insulin and low GI carbs don't do that. During the prep phase, this is what I ate:
MEAL 1 (~5:30)
Coffee
1tbsp coconut oil
1/2 scoop animal whey
Animal Pak
fish oil
5g creatine
MEAL 2(~13:00)
10 oz chicken boobs
3.5oz steamed brocolli
5g creatine
MEAL 3(~16:00)
8oz ground turkey
1tbsp mayo w/ olive oil
4 whole eggs scrambled
2tbsp natural peanut butter
5g creatine
PRE WORKOUT(~17:30)
1/2 scoop Animal Whey
5g creatine
POST WORKOUT (~18:30)
1/2 scoop Animal Whey
5g creatine
1/2 scoop casein
MEAL 4(~19:00)
6 asparagus spears
12 oz steak
5g creatine
I maintained this meal set for the whole 10 days. I started the program at 240lbs. After the 10 days, I was down to 230lbs. The majority of this is/was water weight. You can cut down the prep time by 2 - 3 days if you workout. I wrestled for nearly 10 years so being carb depleted is something I can handle. Thus, I did the whole 10 days even with working out. The workout I am doing is 5/3/1.
Now, I just did my first backload last night but I will post that information later. During that workout, I changed up my pre and post workout shakes. Don't worry, I'll include all that information in another post.
That's the basic idea. I ate exactly the same meals up until the backload (i.e. omit meal 4 and replace it with freaky nasty carbs). If anyone has any questions, I will do my best to answer them as I own the book. If anyone wants to come along for the ride, please share your experiences with everyone!
HERE WE GO!