Carb Backloading: Eating Carbohydrates to Get Lean, Muscular and Strong. Until now, you haven’t had many options. If you wanted to get lean, you had to diet strictly— and weeks of food deprivation stripped a little fat but also left you smaller and weaker. If your goal was to get bigger, you had to eat like a pig. Carb foods Carb Backloading: Eating Carbohydrates to Get Lean, Muscular and Strong Turning carbohydrates into powerful muscle-building, fat-burning weapons is a lot. Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive. SMASH Your Fitness Goals With The BodyRock Meal Plan, Recipe Book & Kick Start Nutrition Guide. Carbs are public enemy No. 1 for many women on a diet. As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into. Then, of course, you’d pack on not only muscle but fat as well. The reason why both strategies lead to less than satisfying results can be answered in one word: carbs. Consuming large amounts of carbs (particularly the sugary and starchy kind) raises your blood sugar. This triggers the release of the hormone insulin to bring your blood sugar level back down. If you’ve just finished weight training, that’s good, because insulin will take the calories you’re consuming straight to the muscle cells for rebuilding. At any other time of day, however, insulin will store those calories as fat. Manipulating this effect is the key to getting the perfect body—lean, muscular, and strong. I’m going to outline two methods of carb manipulation I have researched, road tested, and ultimately trademarked: the Carb Nite system to lose fat and carb back- loading to pack on lean mass. You can alternate them throughout the year to stay big and lean simultaneously. While you’ll still have to choose whether you want to focus on losing fat or primarily gaining size, you won’t have to give up muscle or a trim waist to achieve either one. You also won’t have to count calories or forsake your favorite foods. 5 Things You Didn't Know About Carbs Discover why bread and pasta aren't the enemy—and more. In other words, you have options—at last. As a former obese kid, I thought I’d never be able to stay muscular without being a little fat. Using these two strategies, I now maintain 6% body fat year- round without much effort and without giving up any of the junk food I love. Here’s how it works. Carb Nite If you want to get shredded and strong, use Carb Nite, which takes advantage of your body’s weekly hormonal rhythms to help you lose fat, maintain muscle, and increase strength. You can cut significant fat without even working out. Start With a 1. 0- Day Recalibration Prime your body to use fat for energy instead of carbs and stop all the processes that make it easy to store carbs as fat. You do this by following an ultra- low- carb diet for 1. Eat 3. 0 grams of carbs or fewer per day (approximately one piece of fruit or a small serving of oatmeal). Any starches and sweets in your meals must be extremely limited. Enjoy a Carb Nite On the evening of your 1. Your discipline can take a hiatus: eat pasta, pizza, french fries, or any other sugary/starchy carbs you can get your hands on. Want brownies or Krispy Kreme doughnuts? High- glycemic carb sources like these are actually better choices than sweet potatoes and rice. You need to refill your carb stores, crank up your metabolism, and give your mind a break. You’ll get the best results if Carb Nite falls on a day you lift weights, so try to time it accordingly. Don’t worry about getting fat. Several studies show that because of the change in enzyme production that occurs in your body throughout your low- carb days, gaining fat on a Carb Nite is nearly impossible. Lean Out At this point, you’ve gotten your body to switch over from using carbs to fat as fuel. Return to the menu you used during recalibration, but this time you won’t have to follow it as long. Eat 3. 0 grams of carbs per day and, once per week, have a Carb Nite. Note that this is a six- to eight- hour “night,” not a daylong carb binge. Maintenance This is where you get to look ripped all the time. Once you drop below 1. Carb Nites per week to keep your metabolism going and spare muscle mass. So you could have your first Carb Nite on Wednesday and your second that Saturday. One night per week, begin eating sugary/starchy carbs at 5 p. On training days, ingest carbs from post- training until bed. On non- training days, have a single carb meal at night. Postworkout Nutrition Muscles need carbs after a workout to replenish their energy stores and prevent further muscle breakdown. But if you’re on an ultra- low carb day as prescribed in the Carb Nite plan—or you’re doing carb backloading but must train early in the day—you can’t ingest many carbs without compromising the program. These supplements can help you get around this problem. We don’t recommend training without them. Carb Nite Consume 2. Carb Back- Loading The same as for Carb Nite, but add 3. Pick up Kiefer’s custom supplements, Blend D and Blend H (both whey and casein hydrolysates but mixed in different amounts) at dangerouslyhardcore. Pick up Kiefer’s custom supplements, Blend D and Blend H (both whey and casein hydrolysates but mixed in different amounts) at dangerouslyhardcore. What is Carb Back Loading? To lean out and gain muscle, try carb back- loading. As the name implies, this limits carb consumption to late in the day. Taking in carbs in the afternoon or evening is done for a strategic reason. Carbs make both muscle and fat cells grow—and often at the same time. But by shifting when you eat carbs, you can actually control which kind of tissue grows. As stated earlier, Carb Nite can be effective without training. Carb backloading, on the other hand, requires resistance exercise to work. Your body’s sensitivity to insulin is highest in the morning and lowest in the afternoon, leading many to believe that we should eat carbs first thing in the morning because much insulin won’t be required to keep blood sugar under control. The problem is that if you raise insulin even slightly by eating carbs—3. Worse, you may even get fatter because of the presence of another hormone—cortisol. A stress hormone, cortisol will break down fat all morning, but combined with raised insulin, it can actually cause your body to create new fat cells. For these reasons, most of your carb intake must come in the evening. Toss in a weight- training workout right before you eat carbs, and you maximize your ability for insulin to store them in your muscle cells while leaving fat alone. Studies in the Journal of Applied Physiology have demonstrated that lifting allows muscles to use and store sugar for several hours post- training—that means it will be quickly absorbed by the muscles you’ve trained to help them recover and grow. The best part? You get to eat tasty treats almost every day. Keep carbs at 3. 0 grams or fewer for five to six days and your body will store them more effectively. Start Gaining What and when you eat will depend on when in the day you train (and if it’s a training day or not). Afternoon/Evening Training This is the ideal setup. Until the after noon, keep your carbs low— 3. Begin your weight workout at some point between 3 p. Afterward, ingest a postworkout shake that’s rich in carbs, and keep eating carbs until you go to bed. The same foods prescribed on Carb Nite apply here—pizza, ice cream, and so on. It is not uncommon for followers of the plan to eat 4. Morning Training If you train in the morning, you’ll need to eat a small amount of carbs after your workout and take advantage of supplements that help spike insulin (see “Postworkout Nutrition” on the previous page) so that you can recover from your workout without throwing off the hormonal rhythms of back- loading. That night, around six, eat your carbs, but go mainly with less sugary sources like rice and potatoes. Non- Training Days On days you don’t lift (this includes days you just do cardio), limit carbs to a single late- day meal. Say, dinner or a dessert before bed. Training You don’t need to follow any particular regimen when employing either Carb Nite or carb back- loading. Since nutrition is the most important aspect of gaining muscle or getting lean, just make sure you fully commit to one eating strategy or the other. And make sure you follow “Postworkout Nutrition.”. How to Start a Low- Carb Diet. Maybe you have a neighbor who went on a low- carb diet and lost a lot of weight. Or you heard about so- and- so celeb who did it for a role or to lose the baby weight. Whatever your motivation, sometimes a low- carb diet can seem like the magic solution for weight loss. The downside was that low- carb followers increased their . So it's important to weigh the pros and cons for your personal health. Since carbs turn to sugar in the body, eating fewer carbs can reduce sugar cravings and helps with weight loss. Balanced meals are important to ensure you're getting the nutrients your body needs to stay healthy and feel satisfied. No matter what eating plan you're following, you need to make sure that you're taking in a diet that provides enough nutrients—protein, fat, carbs, fiber, vitamins, minerals—to keep your body properly fueled. Think: overdoing it on burgers and cheese. That doesn't mean loading up on all the cold cuts, steaks and cheese your heart desires. Nor does it mean (unless directed by a doctor to go very low) that carbs become the enemy—you can still eat them. Depending on the program, how many carbs you're advised to eat in a day varies widely. At Eating. Well, we recommend that on a low- carb diet you get about 4. That amount helps you maintain a balanced diet and get all your nutrients in. It's also more doable than following super- low- carb diets. Their stringency can make them too difficult (and not fun) to follow. And what you eat should bring you joy. They'll recommend how many carbs you should be eating in a day and help give you guidelines on how to count them. Grains, like bread and rice, are a top source of carbs, along with starchy veggies and legumes like potatoes, corn and beans. Fruits and milk are also big sources. Protein (chicken, fish, seafood, beef, eggs) and fats (butter, oil) do not contain carbs. Nonstarchy veggies like leafy greens, broccoli and bell peppers have some carbohydrates, but typically aren't big sources for most people. Think cookies, soda, and sugary cereals. Instead of sweetening your oatmeal with maple syrup, use fruit. A dollop of almond or peanut butter on a sweet potato with dinner can replace brown sugar. This is the main reason why people get hungry—and fall off the wagon into a face full of granola bars and snack mixes. Examples of healthy fats include avocado, nuts and seeds, and olive oil. Carbs provide glucose, which is the fuel your brain runs on, so this will help you feel on top of your game. If you're limiting carbs, you might have a half- cup of brown rice, rather than a whole cup, or a small sweet potato, not a huge one. Starch (grains, beans, starchy veggies) and fruits contain around 1. Milk has 1. 2 grams per serving. And nonstarchy veggies (think broccoli and kale) have around 5 grams of carbohydrate per serving. Meats, fats and oils contain zero grams of carbs. A food diary app (like My. Fitness. Pal or Lose It!) can also help you keep track of your daily carb intake. Make sure to still consume carbs from healthy sources, like fruits, vegetables and whole whole grains. Try our 7- day healthy- carb swaps dinner plan where vegetables shine instead of starchy carbs.
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