If you are someone who trains after work and before dinner, this is a killer way to get lean. In fact, if my gym wasn’t so crowded at 5:30pm, this is the approach I would follow. I reached 5% body fat quite a few years back using carb back-loading, but there wasn’t really a term for it back then.
- Only protein and veggies during the day (low to zero carbs)
- Train in the afternoon.
- Save most of your carbs for after training.
The reason this works is that your muscles soak up all the carbs because they are depleted of glycogen after working out. So none of those carbs get deposited as fat. It works extremely well.
Respected trainer Sean Hyson put out a short 1:45 minute video showing a typical day of carb back-loading.
To use this method with intermittent fasting, you would simply not eat at all until after your workout in the afternoon. You would do this 1-2 times per week…and the rest of the week do it exactly how Sean has it layed out.
Back-loading FAQ – It’s probably the easiest diet in the world and yet I know it can still be confusing. In an effort to clear up the confusion, I put together a little Carb Back-loading Frequently Asked Questions list, based on what I’ve learned from Kiefer and my own experience with back-loading.[source]
SHOULD YOU BE SKIPPING BREAKFAST EVERDAY? – Sometimes you can stumble onto a key learning by accident, and that has been my experience the past week with the notion of meal/nutrient timing.[source]
Carb BackLoading Diet – Eat the Foods You Love Diet – The Carb Back-Loading diet could provide the Holy Grail of packing on mass without adding fat. Carb backloading dite is the complete guide to the easiest and most cutting edge nutrition for losing fat while building muscle.[source]
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