Hello guys, I just joined this forum after reading forawhile since I need help with carb backloading. I reallyv want to start this tho, its so much to learn about carb backloading but I figure I will just start it tomorrow and then I can read more and learn as much as possible during the induction phase
so I’ll start it tomorrow. Ok so for the induction phase:
I weigh 172 lbs
BF: 18% (give or take, I have album of my body so u can see!)
lean body mass:141lbs
141LBMx1.1= 155x9 + 155x4. Around 2014 calories. Which is 155 g protein and 155g fats, say I eat 4 meals on a day. 155/4 which is 38g of protein and fats per meal. Is this meal breakdown and choice of foods OK?
CBL INDUCTION PHASE
I wake up around 6AM, go jog/HIIT on fasted stomach I eat breakfast 7AM ( does breakfast have 2 be hrs from waking up?
4 eggs (220g scrambled eggs)
Chicken (fried in olive oil? same way as I did with eggs)
cheese ( the unhealthy one you use on pizza, normal bread cheese etc)
4pm pre workout
same as 12pm
5/6PM-7/8PM workout (Stronglifts 5x5 + some added hypertrophy movements after workout A and B. DB Presses + Cable flies after A and bent barbell rows after B)
8-9pm post workout
Does this seem about right?
Also I have a few questions, it have been written about creatine and leucine, whey isolate? Do I need these or can I do well without it?
For whey protein I am using Star Nutrition, which is Whey CONCENTRATE.
The flavoured versions which I am using contains sweetnings aspartame, I read somewhere on carbbackload they can fuck up something with insulin levels. If this is a problem I will tomorrow go and purchase the natural version, which is only whey protein.
Is the whey protein OK to use as protein source during the induction phase? I think it’s roughly 1-2 carbs per serving, not sure what kind of carbs though.
And question about the fat in nuts, it said that it should be used in moderation. E.g if whey protein is OK to use for protein source, is it ok to use nuts to fill up the 40g fat and protein whey 40g protein one meal everyday?
Cheese as a fat source is OK? (the unhealthy ones, for sandwiches, pizza cheese etc, cottage cheese)?
Again thanks for all answers appreciate it all