Carb Backloading Plan For 2013


I’ve been hearing great things about carb backloading lately and I thought I’ve delve into more research. It seems like a perfect fit within my lifestyle so I’m going to give it a go. This is my pattern of existence to be honest. You hear claims and counter claims, read scientific evidence and stumble across carb back loading testimonials. You have to siphon out the genuine information from the internet marketing based products. To be honest there’s some good stuff (and absolute crap too) comes out of both worlds, but the only thing I truly trust is to try the damn thing myself.

I’ve enjoyed some relative success from intermittent fasting and I actually see my next plan being a hybrid of IF and carb backloading. This all sounds really complicated but in essence it makes sense for me to do it this way.

My dilemma with both protocols is that it suits my lifestyle best to work out early in the morning. I’ve been doing this throughout 2012 and have found it sustainable, enjoyable and 100% reliable. There are 1001 excuses for not hitting the gym in the evenings but for morning workouts there can be only one….if I sleep in. That doesn’t happen at all so I’m going to continue with this approach.

Basic principles of carb backloading for early morning workouts

  1. Meet your new pre-workout drink……coffee.
  2. Drink a post workout shake containing carbs and protein.
  3. You carb backload the evening before your next resistance workout. The use the glycogen from today’s backload to fuel tomorrow mornings workout. For example a typical Monday, Wednesday and Friday resistance workout schedule, you backload on the evenings of Sunday, Tuesday and Thursday.
  4. Your actual training days become your off days for backloading, in this case Monday, Wednesday and Friday. Keep your total carb intake for these days under or around 30g.
  5. During the rest of the day keep your carbs to a bare bones minimum. Snacks and lunch comprise of protein and fats.
  6. Start eating carbs as part of your evening meal and until you go to bed.
  7. Only consume high glycemic carbs during your backload.
  8. Supplement with omega 3, fish oil, whey isolate & creatine.


I’ve listed the morning training protocol as that’s what I use. Carb backloading is actually best suited to evening training. I suggest you read John Kiefer’s book on Carb Back loading listed in the resources section below as there’s so much information to go through. On that note I take no credit whatsoever for the principles of cab backloading. They are in no way my own idea (I wish!) Again credit where credit is due. I’ve provided links through to the website of CBL below. I’d class this as a phase 3 nutrition plan, making it suitable for people who are at 15% body fat or below. As tempting as it may be as a beginner to jump right in and try to supercharge your results, my advice is quite frankly….don’t. Stick to counting calories and macronutrient levels until you approach single digit bodyfat percentages or have tried more simplistic nutrition plans otherwise you’ll mess with your hormones too early in your ‘nutritional career’.


Below is a link to John Kiefer’s Carb Backloading ebook. It’s one of the most interesting nutritional ebooks I’ve read to date. I’m currently trying it out and I’m dying to get over excited as the initial results have been extremely satisfying….but I need to hold back a little until I’ve tested this for over a month or so. I’ll keep you posted!




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