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Carb Back-Loading 1.0 Pdf Download

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This is really saying something, since he makes his living marketing fitness to the mainstream, which doesn’t care about hard science. More importantly, Kiefer wants to interpret that research ...

This is really saying something, since he makes his living marketing fitness to the mainstream, which doesn’t care about hard science. More importantly, Kiefer wants to interpret that research correctly, so he reads studies in their entirety and analyzes how they were conducted, on what population they were done, and whether the methods used were valid. He has a highly analytical mind, so it’s not surprising that he’s also a physicist and writes

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    Carb Back-Loading 1.0 Pdf Download Carb Back-Loading 1.0 Pdf Download Document Transcript

    • Carb Back-loading 1.0Carb Back-Loading Book ReviewI previously mentioned that I have been working on an e-book that reviews all the bestfitness and nutrition programs that have come out in the past few years. I am happy tosay that we are razor close to the release date. I know many of you have had your hopesup for a while and are tired of waiting, and I apologize. But when you see this book andall the work that went into it, you’ll know why it was delayed.And it’s also FREE, so quit complaining!Last time I gave you a glimpse at the book, I posted my review of The Renegade Diet,and since I get so many questions about Carb Back-loading, I’ll give you another sneakpeek with the Back-loading review below. Note that I make a few references to Kiefer’sother book, The Carb Nite Solution, which really helps you understand the science ofBack-loading better. My e-book includes a thorough review of Carb Nite as well, so whenyou read it, your understanding of Back-loading should be more complete.Hope this helps answers your questions.Carb Back-loadingIt’s a fitness magazine editor’s dream: tell people they can eat al l the bad food theywant and gain muscle while losing fat simultaneously. That’s essentially the promiseKiefer makes with Carb Back-loading (and the reason I’ve given him various assignmentsfor Men’s Fitness and Muscle&Fitness). Again, he delivers. Unlike The Carb Nite Solution,his primary fat-loss protocol, Carb Back-loading is suited to people who lift weights andare looking to bulk up while staying lean. The main principle behind it violates one ofthe major guidelines nutritionists have been pushing for years—eat most of your carbsin the morning and taper them throughout the day. In this protocol, you’ll “back -load”your carbs, eating the bulk of them at night.About The Author
    • His real name is John Kiefer, but he prefers to use his last name alone. If you think that’sa right reserved only for a rock star, I agree with you, and fortunately for him, Kiefer isjust that. I’ve never met a guy who was so consumed with research. He reviewed over20,000 articles from scientific journals to form his opinions. This is really sayingsomething, since he makes his living marketing fitness to the mainstream, which doesn’tcare about hard science. More importantly, Kiefer wants to interpret that researchcorrectly, so he reads studies in their entirety and analyzes how they were conducted,on what population they were done, and whether the methods used were valid. He hasa highly analytical mind, so it’s not surprising that he’s also a physicist and writessoftware. From Kiefer’s website, carbnite.com:“Physicists develop a large number of skills during their work, the most important ofwhich is the ability to gather, decipher, and form a theory to describe a mind-bogglingnumber of facts. Perhaps even more important: physicists need to find the answersimply because the problem exists.”With his egghead background, you might expect Kiefer to write a book that’sinsufferably scientific, beating you over the head with jargon and formulas. Thankfully,he doesn’t, and as I’ve found over the years, the smarter the expert is, the more simplyhe can explain his ideas. Kiefer also matches his research library with an equallyimpressive record of practical experience, having worked with several clients of allfitness levels and with all kinds of goals for more than 15 years.How To Do It 1. Deplete carbs. Consume no more than 30 grams of carbs per day for five to 10 days. This is optional, but depleting carbs first will heighten your sensitivity to them and allow them to be better stored in your muscles. 2. Schedule your weight training in the afternoon or evening (if this isn’t an option for you, I’ll explain what morning trainees can do below). When you wake up in the morning, you can have coffee with or without heavy whipping cream, but if you choose to eat breakfast, you must not consume carbs.3. Every meal from this point forward until after you train will comprise protein andfat sources (green vegetables are ok, too). The sources are yours to choose, and it’s hardto go wrong. Bacon, whole eggs, sausage, and cheeseburgers are all fine. Keep your carbintake very low until after your workout Kiefer has written meal plans where a tomato isallowed at lunch, plus any incidental carbs you pick up from veggies or nuts and seeds.
    • 4. After lifting, which should ideally fall between three and six p.m., have apost-workout meal of protein and carbs. Kiefer suggests a protein shake with rilose ordextrose powder (simple sugars), which digest very quickly, but says that sugary fruitslike a mango or three ripe bananas can work as well. You need about 30–50 grams ofcarbs and 20–40 grams protein. The same supplements Kiefer recommends on the CarbNite program apply here as well—Blend H and leucine are perfect after the workout.While Blend H is formulated to allow you to get an insulin spike without ingesting carbs,combining it with carbs for Back-loading intensifies the insulin response, setting thestage for greater muscle gains. (Remember, too, that Carb Nite’s purpose was to preventmuscle loss, and Carb Back-loading is aimed at maximizing growth without fat gain.) Youcan also add five grams of creatine to the shake for an even greater effect.5. About an hour after your post-workout meal, begin eating carbs ravenously. I’veseen specific meal plans that Kiefer has written for his clients, and the instructionsactually state, “Splurge and don’t worry about anything.” What more do you need tohear? Eat like he recommends on a Carb Nite—burgers, pizza, and ice cream. Just besure to get some protein in with each meal (this is where protein shakes comes inhandy). While you won’t count calories or grams on this program either, Kiefer stillrecommends getting about a gram of protein per pound of body weight. He also says it’snot uncommon for people to eat up to 400 grams of carbs in an evening and still losebody fat.6. The next morning, evaluate yourself in the mirror. If you look lean and hard, you’reon the right track. If you look soft and bloated, you overdid it with carbs and should be abit more conservative the next night. That’s really how he judges progress—a simplemirror test.7. If you have to train in the morning, schedule your day like this: Wake up, drinkcoffee, then train. After training, have a small serving of carbs (a scoop of carb powderor two bananas) with protein, and then eat protein and fat foods until the evening. Ifyou trained at seven a.m., begin eating carbs around six p.m. Because your feast is so farremoved from the workout, your muscles can’t soak up carbs as effectively, so,unfortunately, you’ll have to be more conservative with your food choices. You can stil lhave a few slices of pizza or a burger with fries, but beyond that, you should stick withsweet potatoes and brown rice. Eat carbs liberally until you go to bed.8. On days that you don’t lift weights, limit your carbs to a single, conservative meal inthe evening. A sweet potato or some rice at dinner, or a small dessert.Because Carb Back-loading contradicts so much of what fitness enthusiasts have beentaught over the past few decades, many are skeptical of the science behind it. The truthis, it’s pretty solid. Kiefer grants that there are studies showing that muscle is moreinsulin sensitive in the morning, but, he points out, so is fat. Eating carbs in the morningmay cause a good portion of them to be stored in fat cells, so he gets around this by
    • having you fast or drink coffee, which has a way of curbing hunger and shutting down fatcells.Keeping carb intake low throughout the day not only keeps the body in a fat-burningstate but also amps up the sympathetic nervous system—the mode that’s responsiblefor the “fight or flight” response to stress. In other words, when you go to train, you’ll beclear-headed and sharp—ready to attack the weights as if your life depended on it.Kiefer says you’ll even be able to recruit muscle fibers better, and you may see animmediate increase in your lifts. Afterward, your muscles’ sensitivity to insulin is highbecause they’re damaged and need repair, but your fat cells are less sensitive (especiallyif you’ve taken caffeine). So while it’s true that insulin sensitivity lessens as the day goeson and you’re more likely to store fat if you eat carbs late in the day, resistance trainingturns the tables. For this reason, Carb Back-loading can’t be practiced by sedentarypeople who do no weight training.If you’re still not convinced there’s something to this, Kiefer has plenty of testimonialsfor you. NPC bodybuilder David Hewett raves about it. And elite powerlifters JesseBurdick, Jason Pegg, and Brian Carroll have all benefited as well (Carroll and Burdickhave even achieved single-digit body fat percentages—a rarity for someone notcompeting in physique competition).What I Like About It It’s fun! Almost every day feels like a “cheat” day on this plan. You can eat all sorts of heinous foods without worrying how they affect your waistline. And again, as with The Carb Nite Solution, you don’t have the stress of having to count anything. If you’re the type who can’t stick with a regimented plan, this is as good as it’s going to get for you. It works fast.Even if you don’t use Kiefer’s supplements or follow the program to the letter, you’ll stillsee results quickly. My assumption is that consuming carbs at night is such a departurefor most people that the shock it provides to the body alone is enough to speed themetabolism and see fat loss. At least that was my experienceIt fits perfectly with a busy schedule. Even though I just stated that it’s a departure formost people, Carb Back-loading is at the same time just a few steps removed from mostpeople’s ingrained habits. (They just happen to be crucial steps.) Most of us tend not towake up feeling hungry, but we eat breakfast anyway because everything we’ve read
    • says we should. Or maybe we drink coffee and skip it like Kiefer says to but we starteating carbs much earlier in the day than we ought to. Because we work from nine tofive, we typically only get a meal at lunch and then tend to eat most of our calories atdinner or afterward when we have free time after work.Now imagine if we just fasted or ate protein and fat in the morning, kept carbs to aminimum, trained at night, and made a point of carbing up after the workout. It’s amatter of making a few gentle tweaks to a routine we’re already comfortable with.That’s a lot easier than trying to adopt a more standard fitness diet where you’re eatingfive small, well-balanced, and “clean” meals throughout the day, beginning with a largecarb-laden breakfast.What To Consider. Like the Carb Nite plan, it may not be healthy long-term. I can picture the pundits atthe American Dietetic Association looking aghast at Kiefer’s meal plans. As anyonefamiliar with bodybuilding diets knows, there’s a distinction that needs to be madebetween losing fat healthily and just losing it. There’s a difference between performancenutrition and health nutrition.Eating sugar- and fat-rich foods can certainly aggravate blood pressure and cholesterollevels, but if your body fat is going down, one can make the argument that you’re stillimproving health. While I think Kiefer’s general tenet of consuming carbs at night is agreat guideline to follow for the rest of one’s life, extreme feedings of junk foodsshouldn’t be maintained for long periods. That’s just common sense, and Kiefer doesn’targue it. If you’re concerned about eating too much junk food, stay instead with cleanercarbs like grains and potatoes.It’s hard to gauge progress without counting. The big advantage to counting caloriesand macros over the course of a diet is that it gives you some basic measure of howmuch you’re consuming, and you get a sense of how each kind of nutrient affects you.While Kiefer has rightly pointed out that calorie needs fluctuate daily based on anumber of processes in the body, not counting anything can be like flyingblind—especially if you’re a beginning dieter who’s not very in tune with his body or hasno concept of how much he’s really eating. If you find you’re not gaining weight orgetting leaner, you may want to start estimating how much protein and carbs you’retaking in and adjust accordingly.On A Personal NoteI’ve had great success with Carb Back-loading, and have turned many others on to it whohave also done well. We all looked and felt better within a week’s time. The scale goesup yet you look leaner in the mirror. Energy during workouts is never a problem, as
    • some might suspect it would be without carbs beforehand. In fact, looking back, eatingthe standard ration of egg whites and oatmeal before training made me feel downrightsleepy compared to going to the gym after a plate of bacon and whole eggs, or just blackcoffee.There are other diets out there that bear strong similarities to Kiefer’s method, such asthe modified Warrior Diet that Michael Keck has championed, and The Renegade Diet byJason Ferruggia (discussed HERE). All of these approaches use fasting and have youeating most of your carbs at night, which I think are the take -home points. The rest isjust details.Further Reading The Carb Back-loading e-book is available HERE. He generously gives away a considerable amount of information and strategy for this approach on his site, dangerouslyhardcore.com, and in various articles he’s done for fitness magazines and other sites. Blend H is available at proteinfactory.com. Leucine and creatine can be found at truenutrition.com, per Kiefer’s recommendation. carb back-loading, Kiefer, and review