[quote]frauls5015 wrote:
[quote]jzy50309 wrote:
Hello everyone! Hoping someone can help tweak, and clear some things up when combining these two nutrition protocols together. I am currently following intermittent fasting, with a goal of slowly bulking while staying relatively lean. I have made great progress but maybe too good, as my weight has stayed pretty much the same but have made steady gains in strength as well as putting on some size and vascularity.
I have heard good things about combining Intermittent Fasting with Carb Back Loading and really am excited to try this out. My typical day consist of this:
7:00 Wake Up (Drink 35oz of Cold Water)
9:00 Sip On BCAAs @ work
11:00 Continued
12:15 Break Fast with First Meal (4 Grilled Chicken Breast + Large Salad (spinach, broccoli, and ham crumbles) w/ good serving of olive oil and vinegar
3:30 Beginning Sipping on Pre-Workout Shake of 30G Whey + Good Amount of Brown Sugar (For Insulin Spike)
3:45 Workout
6:00 Dinner (5 Grilled Chicken + 2 servings of fast acting carbs + 1 carton of 1% milk, and 1 carton of chocolate milk)
7:00 Begin Fast
** I take 6000 UIs of Vitamin D, 3 Servings of Fish Oil, and 1 Serving of Opti-men Multivitamin (split evenly at the same time as my meals). I drink plenty of water (only liquid besides milk I do drink).
I would like to know if anyone has any better suggestions regarding setting up my protocol like this. I eat the exact same two meals everyday (the carbohydrate choices are the only things that can change) due to serving overseas in the Republic of Korea, and eating at the base’s dinning facility. My other concern is this: Would I ruin the basis of carb back loading by having my pre/intra workout shake while working out? Would it be better to have my shake after I completed my workout? Or would it still serve some benefit to drink it during exercising? [/quote]
It is good to see that you are seeing results with this protocol. In the end, the best solution for you is what you will consistently believe in and follow while still acquiring results.
That being said, CBL gives you all the benefits of IF without the cannibalism of your hard earned muscle tissue (especially fast twitch fibers, which go first - look into Kiefer’s stuff on IF on his website). So the ‘fast’ from 7PM to 7AM the next day is not a long fast and will not give you the negative effects of fasting for 12+ hours.
Now, what I say here is from my experience with CBL and the info I have gathered from Kiefer’s articles, forums, podcasts, etc… Get rid of the BCAA’s in the morning at work. They have the potential to raise insulin, which is a NO on CBL (by the way, Leucine is the only one of those BCAA’s worth investing money in). The rest of the morning/early afternoon looks good, maybe try more animal fatslike eggs, butter, or cheese if possible.
Pre-workout: NOTHING, or caffeine or coconut oil if you can somehow get your hands on either of those.
If you want to back-load, then back-load. Kiefer also has plenty of info regarding pre-workout carbs (I’ll give you a hint, DON’T have them! Too many performance and body comp benefits!) If you are afraid of not having some workout nutrition, start sipping the mixture about 15 minutes into your strength workout (not including warm-up). I would advise you to wait until post-workout, however, as this is where the magic happens.
Again, whatever you can sustain and gives you results will work best for you. These are just my recommendations from one back-loader to another. Hope this helps.
-Frauls[/quote]
Very informative, thank you sir. I will heed your advice and follow to a tee. I am well aware it may take my body getting used to but I’m definitely going to go both feet in. Just to recap 1. No more morning BCAAs 2. Save the shake for PostWorkout for optimal results 3. Eat your post workout meal 30 minutes after finishing lifting (with fast acting carbs)? 4. Look into buying caffeine and coconut oil
Can I also ask how are you enjoying the results? Have you truly been able to stay at the same or decrease body fat while increasing muscle density and strength? I like fasting and don’t really have any issue with it as I think my body has adapted quite well to it, but I think combining these two protocols can lead to some great gains.