For most of us, weight training’s goal often has to do with building muscle and getting lean. These two things work hand in hand so that we have big muscles at the same time have definition so all the muscles can be seen.
For that to happen eating has to be a big part of the training program. Anyone who forgets about diet will have difficulty obtaining their bodybuilding goals unless of course, they are blessed with superior genetics.
One well known method of getting lean is using a low carb diet. Done correctly, it gets you ripped. Done incorrectly, you end up starving yourself, not gaining muscle or even losing what you already built up. Our Carb Backloading review takes a closer look at one well known method of carb dieting for getting lean.
What is Carb Backloading?
Carb Backloading is a process by which you intentionally manipulate when and how much carbs you consume. By controlling this, you are able to help the body make better use of the carbohydrates. This lets you get rid of the fat instead of gain it from the carbs.
This is why you’ll see professional athletes eating things like ice cream during training camp. One would think that this is counter intuitive and be harmful for their training but it’s actually part of their diet which are coordinated by nutritionists and trainers.
Carb back loading lets you in on the when, what and how of eating carbs so that you end up with lean muscle. The book’s author, John Kiefer, who’s interestingly an physicist, spent a lot of time researching the way the body uses carbs and understanding how this works led him to creating this program.
The Meal Plan
The concept of Carb Back-Loading is actually opposite to what many use when dieting. To understand it better here is the quick outline of what you should expect from it.
Concept #1: Eat your carbs in the evening.
The time your consume the carbohydrates makes a difference. During the morning eat lightly, you can skip breakfast and have a smoothie later. What’s important is to stay light on the carbs during the morning.
Lunch is slightly better, though only have a moderate one. You will be saving the carb intake for dinner. During dinner is when you eat.
Concept #2: After working out, don’t get your carbs yet.
Wait a while, but within 30 minutes after your get your workout done, start eating those carbs. This is when you want to begin to replenish your body with sustenance to help your muscles recover.
Concept #3: Workout in the late afternoon
Preferably have your workout near 5:00 in the afternoon. This lets you take advantage of the carb window that’s nearing.
Reasons Behind the Concepts
The book and plan uses the concept on eating few carbs in the morning and afternoon because it has been shown that insulin sensitivity is higher during the morning. And this tends to drop when night time comes. This means that the body’s fat cells are more receptive to glucose during these times.
Glucose is found in carbohydrates, and with the fat cells being receptive to it during the morning and noon, eating the carb meals then will stimulate more fat growth, which we want to avoid.
So instead, the book and meal plan look to take advantage of the body’s cycle to replenish your nutrients at night when insulin sensitivity is low. This means fat isn’t as receptive to the carbs during this time.
Our Carb Backloading Review
The book offers an excellent resource and is done with a lot of research. There is a lot of information and things are explained by John Kiefer. He lays things out in a very organized manner that we can read and understand easily.
You don’t often find a program where you are allowed to eat the carb heavier foods like this one. So in all it is more fun to follow since you can eat things like pizza, your favorite breads and ice cream.
At the very heart of this carb diet program is understanding when you should eat, what you should and should not eat during specific times, and how much to eat at each of the meals. So this is a somewhat scheduled meal plan or eating system to follow. However, it also provides you with the leniency many other diets don’t which is the ability to eat what you want. Often those diets will limit what and how much you can eat.
What We’d Like to Clarify
In the book, John Kiefer mentions that you are allowed to eat anything that’s carb heavy. This means any food that you want that’s made up mostly of carbohydrates is a good choice for the night meal. While this gives you a license to chomp down on all the fries, pizza and pastries you want this may not give you the best results.
Obtaining the optimal results, in terms of getting lean and losing fat, will still mean taking in better healthier carb options. For example eating brown rice instead of white rice, eating whole wheat breads instead of refined white bread, or cooking the heavy carb meal at home instead of ordering it from the restaurant.
So just because he gives you the green light, does not mean to take full advantage of it. Keeping sight of the end goal of losing fat and getting leans still have to be the priority and healthy, common sense eating and discipline is still required.