chrull
Stockholm Kartell
- Joined
- 17 May 2000
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Om man inte är sugen på att enbart gå ned i vikt, utan att bygga muskler också så läser jag just nu lite om Carb Back-loading. En filosofi som ska låta dig tappa fett och bygga muskler samtidigt saxat från http://urbanconditioning.weebly.com/
What is Carb Bakloading?
Carbohydrate backloading is a dieting method that was developed by John Kiefer, a highly regarded personal trainer and physisist, and is a method of day to day nutrition that I have recently gotten the pleasure of discovering. Traditionally, the bodybuilding world has nearly everyone convinced that creating a lean and muscular physique is best achieved by bulking and then cutting; the idea being that a caloric surplus is needed to gain mass while a caloric deficit is required to lose fat. However, through backloading our carbohydrates and effectively timing the consumption of our fats, proteins, and carbs, we are able to do both simultaneously which makes the diet such an effective tool in ones arsenal. The protocol is fairly simple to follow and will allow a bigger guy to get shredded while building muscle and strength and let a fairly leaner guy to put on some mass while AT THE SAME TIME reducing or keeping bodyfat levels stable. Because I know most of you, like myself, hate to read through thick bodies of text, I took the liberty of breaking the dieting procedure down for you so as to let you reap all of the benefits without all the hassle of getting confused. However, If you would like to see the original text as posted by Kiefer himself, I have posted all of his articles regarding this matter at the bottom of this post. So lets get right into it...
Why do Carb Backloading?
Carb backloading allows you to put on quality LEAN mass, or as you probably know it, muscle. Sure you could gain "muscle" much quicker on a traditional bulk where you eat like a pig all day, but with that, you will probably gain alot of fat as well. While carb backloading is slower in gaining muscle, ALL of the weight you gain, should you choose to do so, will be muscle. In short, you will build muscle and lose fat at the same time basicly making you jacked if done for extended periods of time. You can also basicly eat like shit to post workout and still make good progress. In fact, eating high glycemic carbs like pizza and poptarts is encouraged if timed right for reasons concerning insulin and other factors that you will read about if you read Johns original articles. Sound good? Alright moving on...
The Protocol: How It Is Done
For the sake of not losing you along the way, I have massively condensed the ENTIRE nutritional protocol below telling you exactly what you need to do for this to work. However, I have left out alot of the "why", so if your interested in the science behind it, I suggest you read the original articles by kiefer posted at the bottom of the page.
Anyway, there are three simple steps to this Nutritional plan:
skip Breakfast
Backload Calories
Backload Carbs
When you wake up, you will skip your breakfast and instead have some coffee (decaff or regular, pick your poison) with a handful of nuts and about 20 grams of a slower digesting protein shake. The coffee speeds up fat loss, the protein provides a steady stream of amino acids to prevent the breakdown of muscle tissue and the small amount of fat provides some steady energy. Your first real meal will occur about noon.
The first portion of your day is the "cutting" phase while all of the time from post workout to bed time is your "bulking" phase. Think of your day as a coin: there are two different sides to it, one being before you workout and the other being after you workout. To achieve this, the first portion of your day (from your first meal until after your workout) will consist of all of your calories coming from Fats, proteins, and green vegetables. During this time minimize fruit and carbohydrate intake (>25 grams), and if possible, eliminate them until post workout. Do not count green vegetables into your carb allowance.
DURING your workout sip on some EAA's in order to prevent the breakdown of muscle tissue for fuel since you are going into the workout in a carb depleted state. This will also aid in a quick recovery and reduced soreness
Workout at 3:00 or later. The later on in the day, the less receptive fat cells and muscle cells are to storing food and glucose for muscle or fat. HOWEVER, through resistance training, muscle cells are made EXTREEEEMEELY receptive to storing nearly anything eaten as muscle glycogen (sugar stored in muscles for energy) while fat receptors stay very unresponsive from the training and because it is later in the day.
Post workout, drink some more EAA's and BCAA's along with about 25-30 grams of dextrose and 5 grams of creatine to kickstart protein synthesis, rebuild muscle tissue, restore depleted glycogen, and most importantly spike your insulin. DO NOT EAT REAL FOOD AT THIS TIME! DONT DO IT.
About an hour after your post workout drink, consume a meal high in protein and carbohydrates. Preferably these carbs are quicker digesting in nature such as White breads, pastries, white rice etc. and contain little to NO fat.
From the first meal an hour after you workout until bed time, continue to consume meals that combine lean protein and carbohydrates until you go to bed. If you are putting on size or simply trying to just maintain bodyfat levels, dont be afraid to eat junk such as a donut, cinnamon roll, cerial etc. just dont go overboard.
Get 8+ hours of sleep a night....do it...
Supplement with fish oil, green tea, creatine, and drink at least a gallon of water a day
Here is a sample meal plan for a person looking to gain mass and drop bodyfat as created by John Kiefer.
Breakfast 9am: Skip. [Coffee, handful of nuts, 0 carb 0 sugar protein shake]
Meal 1, noon: Chicken, ham, cheese, tomatoes
Meal 2, 2pm: beef, broccoli with butter, almonds
Meal 3, 3pm: low-fat cottage cheese, almond butter, protein shake
*** NOTICE THE SHIFT FROM HIGH CARB RESTRICTED^^^ TO CARB HEAVY vvv***
Meal 4, 5pm: Post workout shake containing roughly 30 grams of protein and 40 grams of dextrose
Meal 5: 6pm: chicken, green beans, white rice, white bread
Meal 6: 9pm: shit load of non-wheat, low-fat carbs (sweet rice cakes, my personal recipe for non-fat mashed potatoes), protein shake
In A Nutshell
To recap, you will be skipping breakfast and in place of it eating a small ammount of nuts, along with a cup of pure coffee and preferably a 0 carb, 0 sugar protein shake. Wait until about noon for your first meal and eat only proteins, fats, and green vegetables from that point until your workout which should be about 4 (this is the cutting phase where fat is shed). After your workout, your day changes COMPLETELY (shifts to the bulking phase). Immediately post workout consume some EAA's and BCAA's or 30 grams of Hydrolized protein along with about 30-40 grams of dextrose. 1 hour later, consume your first meal consisting of lean protein, some veggies and quickly digesting carbs such as white bread/rice or pastries etc. From the point of your first meal AFTER your workout until bed time your day shifts from low carb to high carb and from high fat to low fat; load up on meals combining protein and carbs to repair muscle tissue without worrying about spillover into fat gain. There you have it, you have just begun gaining muscle while getting shredded at the same time.
What is Carb Bakloading?
Carbohydrate backloading is a dieting method that was developed by John Kiefer, a highly regarded personal trainer and physisist, and is a method of day to day nutrition that I have recently gotten the pleasure of discovering. Traditionally, the bodybuilding world has nearly everyone convinced that creating a lean and muscular physique is best achieved by bulking and then cutting; the idea being that a caloric surplus is needed to gain mass while a caloric deficit is required to lose fat. However, through backloading our carbohydrates and effectively timing the consumption of our fats, proteins, and carbs, we are able to do both simultaneously which makes the diet such an effective tool in ones arsenal. The protocol is fairly simple to follow and will allow a bigger guy to get shredded while building muscle and strength and let a fairly leaner guy to put on some mass while AT THE SAME TIME reducing or keeping bodyfat levels stable. Because I know most of you, like myself, hate to read through thick bodies of text, I took the liberty of breaking the dieting procedure down for you so as to let you reap all of the benefits without all the hassle of getting confused. However, If you would like to see the original text as posted by Kiefer himself, I have posted all of his articles regarding this matter at the bottom of this post. So lets get right into it...
Why do Carb Backloading?
Carb backloading allows you to put on quality LEAN mass, or as you probably know it, muscle. Sure you could gain "muscle" much quicker on a traditional bulk where you eat like a pig all day, but with that, you will probably gain alot of fat as well. While carb backloading is slower in gaining muscle, ALL of the weight you gain, should you choose to do so, will be muscle. In short, you will build muscle and lose fat at the same time basicly making you jacked if done for extended periods of time. You can also basicly eat like shit to post workout and still make good progress. In fact, eating high glycemic carbs like pizza and poptarts is encouraged if timed right for reasons concerning insulin and other factors that you will read about if you read Johns original articles. Sound good? Alright moving on...
The Protocol: How It Is Done
For the sake of not losing you along the way, I have massively condensed the ENTIRE nutritional protocol below telling you exactly what you need to do for this to work. However, I have left out alot of the "why", so if your interested in the science behind it, I suggest you read the original articles by kiefer posted at the bottom of the page.
Anyway, there are three simple steps to this Nutritional plan:
skip Breakfast
Backload Calories
Backload Carbs
When you wake up, you will skip your breakfast and instead have some coffee (decaff or regular, pick your poison) with a handful of nuts and about 20 grams of a slower digesting protein shake. The coffee speeds up fat loss, the protein provides a steady stream of amino acids to prevent the breakdown of muscle tissue and the small amount of fat provides some steady energy. Your first real meal will occur about noon.
The first portion of your day is the "cutting" phase while all of the time from post workout to bed time is your "bulking" phase. Think of your day as a coin: there are two different sides to it, one being before you workout and the other being after you workout. To achieve this, the first portion of your day (from your first meal until after your workout) will consist of all of your calories coming from Fats, proteins, and green vegetables. During this time minimize fruit and carbohydrate intake (>25 grams), and if possible, eliminate them until post workout. Do not count green vegetables into your carb allowance.
DURING your workout sip on some EAA's in order to prevent the breakdown of muscle tissue for fuel since you are going into the workout in a carb depleted state. This will also aid in a quick recovery and reduced soreness
Workout at 3:00 or later. The later on in the day, the less receptive fat cells and muscle cells are to storing food and glucose for muscle or fat. HOWEVER, through resistance training, muscle cells are made EXTREEEEMEELY receptive to storing nearly anything eaten as muscle glycogen (sugar stored in muscles for energy) while fat receptors stay very unresponsive from the training and because it is later in the day.
Post workout, drink some more EAA's and BCAA's along with about 25-30 grams of dextrose and 5 grams of creatine to kickstart protein synthesis, rebuild muscle tissue, restore depleted glycogen, and most importantly spike your insulin. DO NOT EAT REAL FOOD AT THIS TIME! DONT DO IT.
About an hour after your post workout drink, consume a meal high in protein and carbohydrates. Preferably these carbs are quicker digesting in nature such as White breads, pastries, white rice etc. and contain little to NO fat.
From the first meal an hour after you workout until bed time, continue to consume meals that combine lean protein and carbohydrates until you go to bed. If you are putting on size or simply trying to just maintain bodyfat levels, dont be afraid to eat junk such as a donut, cinnamon roll, cerial etc. just dont go overboard.
Get 8+ hours of sleep a night....do it...
Supplement with fish oil, green tea, creatine, and drink at least a gallon of water a day
Here is a sample meal plan for a person looking to gain mass and drop bodyfat as created by John Kiefer.
Breakfast 9am: Skip. [Coffee, handful of nuts, 0 carb 0 sugar protein shake]
Meal 1, noon: Chicken, ham, cheese, tomatoes
Meal 2, 2pm: beef, broccoli with butter, almonds
Meal 3, 3pm: low-fat cottage cheese, almond butter, protein shake
*** NOTICE THE SHIFT FROM HIGH CARB RESTRICTED^^^ TO CARB HEAVY vvv***
Meal 4, 5pm: Post workout shake containing roughly 30 grams of protein and 40 grams of dextrose
Meal 5: 6pm: chicken, green beans, white rice, white bread
Meal 6: 9pm: shit load of non-wheat, low-fat carbs (sweet rice cakes, my personal recipe for non-fat mashed potatoes), protein shake
In A Nutshell
To recap, you will be skipping breakfast and in place of it eating a small ammount of nuts, along with a cup of pure coffee and preferably a 0 carb, 0 sugar protein shake. Wait until about noon for your first meal and eat only proteins, fats, and green vegetables from that point until your workout which should be about 4 (this is the cutting phase where fat is shed). After your workout, your day changes COMPLETELY (shifts to the bulking phase). Immediately post workout consume some EAA's and BCAA's or 30 grams of Hydrolized protein along with about 30-40 grams of dextrose. 1 hour later, consume your first meal consisting of lean protein, some veggies and quickly digesting carbs such as white bread/rice or pastries etc. From the point of your first meal AFTER your workout until bed time your day shifts from low carb to high carb and from high fat to low fat; load up on meals combining protein and carbs to repair muscle tissue without worrying about spillover into fat gain. There you have it, you have just begun gaining muscle while getting shredded at the same time.
Men att hålla mig till nivå 1 i minst en månad borde vara tillräckligt för det.
