Carb Back Loading Meal Plan: Simple, Healthy and above all … FUN!
While the book does contain a general carb back loading meal plan, they may or may not suit your needs and likes. Assuming are you somewhat experienced in the creation of a meal plan, it’s not really difficult but it might go against the mainstream nutrition advice you’ve read before. Some might even call it extreme! If you want my carb back loading review. Now let’s talk food! Here’s how it works.
The Carb Backloading ebook by John Kiefer goes thru some very simple formulas. No math, just charts. You figure out the total number of grams of protein you want pre-training and post-training, the amount of fat and then the magic number of carbs for your backloads.
A Prep Phase is suggested before you start carb backloading. It’s quite simple. You go ULC for 10 days. You weight yourself before and after and the number of pounds lost is your target carbs for backloading. At the time, mine came out to be 409g per day for density bulking. As weeks went by, I adjusted that to 350g as 200g was too low and 409g was too high. Nevertheless, it proved to be an excellent starting point. While it’s not required to do this prep phase, it’s highly recommended so that you can figure out your own personal numbers. It would have been helpful to include a carb back loading meal plan for the ultra-low carb phase, but Kiefer assumes you aren’t the average person and you will already know this or use the forums to design your own for this short phase.
What do you eat on carb back-loading? Let me show you.