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    Advanced Exphys - Carb Backloading

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    The carb backloading diet was created by John Kiefer as a way to control total body fat. It involves consuming little to no carbs during the day to reduce fat storage, then eating most carbs after a workout to aid muscle recovery. A sample meal plan has black coffee and protein for breakfast and lunch, then a workout followed by a high-carb meal and protein shakes at night. Proponents claim it can help lose fat and gain muscle, but critics argue it may disrupt hormone levels.

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    Advanced Exphys - Carb Backloading

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    api-367124548
    717 views14 pages
    The carb backloading diet was created by John Kiefer as a way to control total body fat. It involves consuming little to no carbs during the day to reduce fat storage, then eating most carbs after a workout to aid muscle recovery. A sample meal plan has black coffee and protein for breakfast and lunch, then a workout followed by a high-carb meal and protein shakes at night. Proponents claim it can help lose fat and gain muscle, but critics argue it may disrupt hormone levels.

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    The carb backloading diet was created by John Kiefer as a way to control total body fat. It involves consuming little to no carbs during the day to reduce fat storage, then eating most carbs after a workout to aid muscle recovery. A sample meal plan has black coffee and protein for breakfast and lunch, then a workout followed by a high-carb meal and protein shakes at night. Proponents claim it can help lose fat and gain muscle, but critics argue it may disrupt hormone levels.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    717 views14 pages

    Advanced Exphys - Carb Backloading

    Uploaded by

    api-367124548
    The carb backloading diet was created by John Kiefer as a way to control total body fat. It involves consuming little to no carbs during the day to reduce fat storage, then eating most carbs after a workout to aid muscle recovery. A sample meal plan has black coffee and protein for breakfast and lunch, then a workout followed by a high-carb meal and protein shakes at night. Proponents claim it can help lose fat and gain muscle, but critics argue it may disrupt hormone levels.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 14

    BY, MITCH ALTAMURA

    History
    Created by John Kiefer
    Mathematician/Physicist/Nutritionist
    Published Carb Backloading: Manual for Total Body Fat
    Control in 2011
    Culmination of over 15 years of research
    Similar to diets such as Intermittent Fasting and If it fits
    your Macros diets
    General Overview
    Little to no calories during the day
    Less CHO during day leads to less fat storage
    Trains body to burn fat throughout day

    Start eating 30 minutes pre-exercise for energy


    Consume rest of carbs post-workout
    Caloric deficit

    CHO go towards muscle regeneration instead of


    storage
    How to do it
    Understand insulin sensitivity is higher in the
    morning than night
    Be virtually carb-less for most of the day
    Use food items such as black coffee for energy

    Workout around 5pm


    Load up on carbs throughout the rest of the evening
    Let body use carbs during recovery at night
    Diet Phases

    Days 1-4 Carb Depletion


    Days 3-6 Ketone Buildup
    Days 7-10 Fuel Reorientation
    What You Can and Cannot Eat
    Anything and Everything as long as you are not consuming a
    high amount of carbs before you exercise

    During the day, ultra-low carb vegetables are recommended


    (Arugala, Raw Asparagus, Baby Spinach, Celery, etc.)
    Sample Day
    Time Food
    9 am Plain black coffee, 1 scoop whey protein, 6 oz of breakfast
    (breakfast) meat, 1 medium sized tomato
    12 pm 1 large chicken breast, 2-3 cups of leafy greens with olive oil
    (lunch) and vinegar
    5 pm Workout
    6:30 pm Post workout low carb protein shake
    (30 mins post-
    workout)
    7 pm until 60 g of protein (protein powder, lean meat, cottage cheese,
    bedtime anything), at least 2 slices of pizza
    Extracurricular Food Items
    Hypertrophic Potentiator Shake
    Component Strength Accumulation Density Bulking
    Caffeine 200-600 mg 200-400 mg
    Whey Isolate 15-20 g 30 g
    High-GI CHO 20-40 g 40-100 g
    Casein 10-15 g 15-25 g
    Hydrolysate (Whey/Casein) 10-15 g 25-30 g
    Leucine 3g 5g
    Creatine 5g 5g
    BMR and TDEE
    BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) (6.9 x age in years) = kcal/day
    66 + (13.7 x 84) + (5 x 175) (6.9 x 21) = 1947 kcal/day

    Very Active = BMR x 1.725 (Hard Exercise 6-7 days/week)


    1947 x 1.725 = 3359 cals
    Health and Disease Prevention
    Although it shows success, this diet is highly controversial

    Some experts do not agree with fasting to cause increased


    ketone production

    Also shows risk of disruption of normal hormone production


    Case Study

    Jason DeMayo, head strength coach of the University of Richmond


    Over 8 weeks
    Lost 15 mm of abdominal skinfold
    Lost 6% BF
    Gained 4 pounds of LBW

    So convinced, he is trying to create a way that abides by NCAA standards for his athletes

    PRS Pre and Post (lbs)


    Squat Bench Deadlift Overhead
    Week Before 385x6 260x6 425x8 175x6
    Week After 400x10 270x8 440x10 190x8
    Gender Differences
    Women tend to fail at eating the right amount of CHOs at night (overeat)

    The results are not for normal women, it is only for women who would
    like to body-build
    This is not the ideal body type for a vast majority

    Suggests that women should limit their CHO intake and partake in HIIT
    training along with diet
    Fun Facts
    Does not recommend any type of sustained cardio

    Pasta is not recommended for carb backloading as it is low on the GI

    There is no recommended values of nutrients, these values are based on the needs of the
    individual partaking in the diet. Values can change day to day
    Resources
    Can Carb Backloading Help You Lose Weight? (2016, December 01). Retrieved March 28, 2017,
    from https://www.instantknockout.com/ik/can-carb-backloading-help-you-lose-weight/

    Carb Back Loading Meal Plan Example to Get Started Fast. (2015, July 09). Retrieved March 28, 2017, from
    http://www.bodybuildingsecretslive.com/gain-weight/carb-back-loading-meal-plan/

    Kiefer, J. (2011-2012). Carb Back-loading. Retrieved March 28, 2017, from https://www.lbs.co.il/data/attachment
    -files/2015/05/24394_Carb_Back_Loading.pdf.

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