Carb Back Loading

ah sorry - I've left my stuff at work but it's normally a 1:1 protein:fat.

My eating on a back load day or low carb day stays the same up until 6pm regardless.

Normally by 6pm I've had 120g protein and approx the same in fats.

Another good source for info on CBL is Sean Hyson - Fitness Editor for one of the big fitness mags in the US.

www.seanhyson.com/blog/backloading-faq

Been a bit busy with work and my wife having our baby so eating and training have been on auto regulation mode.

I lost about 3kgs over the 2 weeks where my daughter was born, mainly due to stress, sleep issues, and generally just not eating enough. Not eating enough was actually quite easy while on CBL.

Anyway - despite it all I still managed to hit training 5 days a week and get the main work done, just left the assistance work alone.

I haven't had my bodyfat checked for a while so will get that done again soon. Still about 106kg, and getting stronger and stronger - so CBL is working well for me.

The mental side is great for me as well, knowing that I can eat meat and veg during the day because I have a bucket of carbs waiting for me when I get in. I have played around with my carb sources quite a bit and have predominantly settled on sticky white rice, white potato, suagr sweets (jelly tots) pastries and donuts.

I stick to those and my body responds great.

All in all loving the journey so far.

Howzit DC

How do you find the 5/3/1 workout? Been doing some research on it and want to give a go.
Sorry for going off the topic

BOBO wrote: Howzit DC

How do you find the 5/3/1 workout? Been doing some research on it and want to give a go.
Sorry for going off the topic

Hey BOBO

Love the 531 set up - I did my first 24 weeks on the Boring But Big template and have just changed up my routine for a more powerlifting style for a powerlifting meet i want to do in December.

Awesome stuff

I'm starting next week. How much cardio do you do? Or can I just throw some olympic lifts in there to get the blood pumping?

And assistant exercise for bench day(example)

Main lift(bench press) 5x65% 5x75% 5x85%

Assistant(bench press again) 5sest of 10 reps @50%
And another assistant exercise(core or arms)

Or am I totaly of track now?

I know you're asking DCEVO, but Bench press as your assistance exercise for the bench press? I imagine you'd hit a plateau pretty quickly even with the 5/3/1 template, if all you do is bench press. That's just my opinion. I'm no power lifter.
"The assistance lift should complement the training, not detract from it. You must have a very strong reason for doing an exercise. If you don't, scrap it and move on." - Jim Wendler

No that is my reason for asking.
I don't have his ebook and just got bits of info on "Boring but Big"
But according to my info that is the way it works and is the most popular. Hopefully DC can shed some light on this. This shit is really confusing,but have seen some great results

Got this from another site:

In the Wendler's 5/3/1 book, the following assistance plans are presented:

Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
The Triumvirate.  Main lift, and two assistance exercises - 5 sets each.
I'm Not Doing Jack Shit.  Main lift, and nothing else.
Periodization Bible by Dave Tate.  Main lift, and 3 exercises - 5 x 10-20 reps each.
Bodyweight.  Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.
Here are some sample assistance work plans based on your goals.

Strength Builder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout

Squat: 5 x 10 x 50%
Leg Curl: 5 x 10
Bench Press Workout

Bench Press: 5 x 10 x 50%
One Arm Dumbbell Row: 5 x 10
Deadlift Workout

Deadlift: 5 x 8 x 50%
Hanging Leg Raises: 5 x 12
Overhead Press Workout

Overhead Press: 5 x 10 x 50%
Chin Up: 5 sets to failure

Woah I didn't realize there were so many different versions. Well I guess it all comes down to which fits your goals better and/or which you enjoy more. Just for the record, I did the 5/3/1 progression (weekly percentages and everything) for my incline bench and squat and fit it into my normal bodybuilding type routine and still gained a lot of strength like that. While JW did make the program to be as simply and effective as possible, you can throw the 5/3/1 progression into just about any old routine. Though if pure strength and simplicity is your goal then stick to one of his programs and follow it to the T. I don't have the E-book so I won't comment any further

Thanx bud

I'm not a BB and not my goal. I will play with it a little and see what works best.

Thanx bud

I'm not a BB and not my goal. I will play with it a little and see what works best.

There are various templates to work from.

Boring But Big is a great template - I have ha great success with it.

The set up I used is as following, and you always work off your training max, which is 90% of your 1RM:

Mon - Military Press 3x5 - 65,75,85% of 90% 1RM, Bench Press 5x10 - 50% of 90% - assistance - your choice
Tues - Deadlift 3x5 - as above, Squat 5x10 - as above - assistance - 1 more light exercise as you take a pounding on this.
Wed - rest
Thurs - Bench Press 3x5 - as above, Military Press 5x10 - as above - assistance - your choice
Fri - Squat 3x5 - as above, Deadlift 5x10 - as above - assistance - light again

Week 2 - same set up but you work on 3x3 set/rep at 80, 85,90%. Assistance lifts and supplementary assistance stays the same.
Week 3 - same set up but you work on 5 reps, 3 reps, 1 rep at 85,90,95%. Again all assistance work remains the same.
Week 4 - deload - main lift drops to 40,50,60% - and you reduce your assistance lift to 3x10 at same %, everything else remains the same.

The following month you increase your upper body training maxes by 2.5kg and lower body by 5kg (presuming you progressed and were working with accurate 1RM figures initially.).
Your main assistance lift now increase to 60% of your new training max figure, that you just increased. You can change all other supplementary assistance work around if you like, I kept all lifts the same but increased weight slightly.

The next month, evrything above happens again and the main assistance work is now at 70% of your again increased training max.


The only thing I did differently to the plan on Boring But Big was to go for max reps on the last set of all main lifts. I was going through a planned "over reaching" phase because I was waiting for my daughter to be born and wasn't sure how my training would be when she arrived. After 3 months of maxing out the reps on the last set my body was pretty beat up, especially as a natural lifter.

Hope this explains some more.

If you want, open up a new thread and ask questions in there, rather than change this Carb Backloading one.

Thanx DC EVO

That was everything i wanted to know. im starting next week and if i need more info i will open a new thread

Congrats on becoming a dad! Me and my wife are also trying at the moment

BOBO wrote: Thanx DC EVO

That was everything i wanted to know. im starting next week and if i need more info i will open a new thread

Congrats on becoming a dad! Me and my wife are also trying at the moment

Pleasure bud - always happy to help - I have every version of 531.

Good luck with the baby, plenty of practice!

Apparently Schwarzenegger & Columbu were the original Godfathers of Carb Back Loading...

www.schwarzenegger.com/fitness/post/carb...UB_-GNjNdBI.facebook

Still going strong, no conditioning, smashing the carbs, only 4 sessions per week and still 12-13% body fat.

Last night's dinner - 300g carbs from cooked white rice, 600g chicken and sweet n sour sauce. 200g jelly tots, choc brownie and 250g bag of Chuckles.

I went over board a bit for a deload week but still woke up the same weight this morning and tight.

What did all those carbs total too DC.

Do you work your 700g of carbs into your target calories or are you not really counting?

ice-rip wrote: What did all those carbs total too DC.

It was give or take 650 grams of carbs

Stanabolic wrote: Do you work your 700g of carbs into your target calories or are you not really counting?

Personally at the moment I don't count anything.

I have huge high carb days to recover from upper body and load for next day lower body.
Moderate carb days to recover from lower body days before I hit rest days.
Then ultra low carb days on a rest day.

Fine tuned it enough now to know what works with my body and what carb sources to go for.

I'll be joining the carb back crew on Monday MMMM!

Stanabolic wrote: I'll be joining the carb back crew on Monday MMMM!

Nice

I've dialed mine in now quite well and found whats works best for me, and am loving it.

Ahhh what a wonderful evening it has been!!
Its amazing how much shit you can push down your throat after a hard workout.
I stopped after what I assumed was about 350g of carbs. I don't know how you can put down 700g that is actually impressive eating haha. I might have some more just now but I am so buggered! I am passing out from the insulin crash as..... I....... type..... thisihfHN)DFIUDN0fd000000000000000000000000 *head slams on keyboard*

I'm looking forward to training tomorrow and of course backloading again.

hahaha nicely done, that crash is epic and gives me such awesome sleep. Don't need any supps to help me sleep!

700 grams is a big night for me, I get night sweats from it, but again epic sleep. My wife also wonders how I manage to consume so much, and is also highly grateful that she owns a catering company!