Sean Hyson

Fitness Distilled

July/August 2015

Carb Back-Loading Q&A, Part II

posted on April 13, 2012
written by sean hyson

Here is some more of my interview with Kiefer, father of Carb Back-loading. Remember to go to to hear the audio of our discussion, and go to Kiefer’s site to read more about the book.

Another one of your recommendations that surprised me was with regard to eggs. I’ll read this section from page 70. “Eggs contain primarily fat and protein and at most one gram of carbohydrate. Despite the overwhelming predominance of those two non insulin-stimulating macronutrients, eggs can spike insulin levels. Don’t, therefore, eat eggs in great abundance during the low-carb portion of the day. One egg, not a problem. Six or more all at once, problem.”

For a lot of breakfast-eaters out there, even those who postpone it like you say to, that’s going to come as a blow. I assume there’s a way to slow down the insulin response.

Kiefer: That is correct. I should have been more clear in this section. That was for people who like to rely solely on eggs. They get up and eat six eggs with nothing else. But if you have some bacon or sausage as well, you’re getting enough fat with it that you’re going to slow down that insulin response.

Sean: Is the insulin response coming from the white of the egg? As the yolk is mostly fat.

Kiefer: I believe it’s the leucine content of the yolk that’s the problem. If I had to guess, I’d bet that you could eat just the egg white and not have as high an insulin response. If I had to guess.

Sean: You designed some great mixtures of whey and casein hydrolysates that are available on Blends D and H. But there’s no mention of them in the book. Instead, you give us specific doses of whey and casein to mix together, but that makes for a complicated and expensive supplement regimen. Do you still recommend those two blends? Is there a simpler way to supplement nowadays?

Kiefer: I still recommend Blend H. I re-formulated slightly. In fine-tuning things, Blend D doesn’t really have a home anymore.

Sean: Is that because of the hydrolysate content?

Kiefer: Correct. You can’t use it at every meal because it raises insulin. You could still use it in the evening meals; it would be an excellent addition. [But not in the early part of the day.]

Sean: You list a very specific dosage for each ingredient in the post-workout shake. Short of buying all these ingredients separately and getting out a funnel and the bunson burners and mixing this stuff in your own kitchen, I don’t really know how you can more simply create a shake. Is there a more simple version you can give us?

Kiefer: If I had to make it quick and simple, I’d go with whey isolate and leucine. Creatine too. That’s dirt cheap.

This is me after a night binge that included a box of cereal, sushi rice, and candy. Don’t tell me this sh*t doesn’t work.Sean abs 2012

Sean: So the whey is giving us the protein and the leucine is giving us an insulin spike. Those are the two main components we want?

Kiefer: Correct.

Sean: And Blend H is still ok. I think it was two scoops you recommended.

Kiefer: Yes. The only thing H is missing is micellar casein, which increases 24-hour protein synthesis. I’m just trying to squeeze every last benefit from the diet.

Sean: You mention the benefits of omega 3s. You write that five grams help to signal hypertrophy. Should these be taken in the post-workout shake or parceled out through the day?

Kiefer: The omega-3’s increase efficiency of nutrient flow and hormonal signaling to the cell membranes. It really doesn’t matter when you take them, as long as they don’t interfere with your insulin spike… And to be clear, it’s five grams of EPA and DHA, not just five grams of fish oil. So that will increase the dose of actual fish oil you have to take.

Sean: Is there a brand of fish oil you recommend?

Kiefer: Carlson’s Finest, which is very high potency, so you don’t have to take a lot of it. I can eat it with a spoon and it doesn’t make me want to vomit. It comes in lemon and orange flavor.

Sean: You say that fast food is junk and should be avoided. That we should back-load with more wholesome sources of sugar and starch. But many have back-loaded with fast food and gotten great results. In fact, Jay DeMayo, one of your case studies, actually ate Wendy’s on a regular basis and made phenomenal progress. Did you prescribe fast food to him and others as a last resort, because they were so busy, or their training was so intense? Or is it something we can all get away with?

Kiefer: It was more because they needed something fast to pick up on the way home. It just made it easy for them. Also their training volume is very intense and they’re packed with more muscle than most people. For smaller people, those sources of carbs are so calorically dense it may cause an overfeeding problem.

Sean: Can you give us a general body weight or fat percentage for a guy who can eat fast food to back-load?

Kiefer: A 175-pound male at around 20% body fat or below shouldn’t eat fast food.

Sean: Another fine incentive to get big and strong—you get to eat bad food.

Kiefer: Exactly. I hold 210 with no problem, and I’ve been eating some garbage lately due to my work schedule. I keep staying lean.

Sean: You talk about the recalibration period—10 days of no carbs to prime your body for back-loading. What if I mess up and eat a ton of carbs for a few days and I want to do the prep phase again, but I want to max out the next week and shoot for PR’s? Should I do the recalibration then or wait till after?

Kiefer: I would continue to back-load. Those carbs are only going to be of benefit when looking for max lifts. If you eat a weekend’s worth of carbs after back-loading, you’re going to store more carbs than normal, and that means you’ll store more water. That’s going to give you more leverage. That’s a mechanical benefit, so I’d stick with it. If you feel soft and bloated after maxing out, then do the recalibration.

This is totally acceptable behavior while carb back-loadingkaty whip


Sean: Let me move on to some more general nutrition questions. You have a chart on page 47 of sugar alcohols that indicates that their caloric value increases with regular consumption. Does that mean that if you consume a diet soda that contains one of these every day for a month that you’ll be consuming significantly more calories at the end of that month? How can the caloric value increase when the amount stays constant?

Kiefer: What happens is when your body is first introduced to sugar alcohols, it’s limited on how much it can metabolize. But your gut has a lot of flora, bacteria that can metabolize those sugar alcohols into sugar and fat substrates. So the gut bacteria actually increase the caloric load. It releases those nutrients into your intestines which soak them up. This is a real problem. All fiber is metabolized by your gut bacteria and releases fatty acids. About 50% of the fiber you eat gets converted into dietary fat, but that’s acceptable during the low-carb phase of the day.

Sean: Wow. I noticed that erithrytol is at the bottom of the list, so it doesn’t seem like such a threat.

Kiefer: Yes, apparently we don’t have any bacteria that know how to metabolize it.

Sean: What non-nutritive sweeteners do you recommend?

Kiefer: Splenda [sucralose] and stevia. Not aspartame. Mostly because, although the research is suspect, some people on low-carb diets who drink a lot of aspartame tend to get headaches. I don’t want to blame aspartame for it, but it is strongly correlative.

Sean: Other than that, you don’t see any major health risks with these sweeteners?

Kiefer: No. Splenda especially. It amazes me that it gets such bad press. It’s only the sweetener that, within a 24-hour period of ingestion, 100% of it comes out of the body unmetabolized through sweat, urine, and feces. That means it can’t do anything in the body. It’s not getting stuck, it’s not causing an adverse reaction. It’s totally inert. What I’m not a fan of is that in the sweetener packets, the filler is sugar. It’s maltodextrin.

Sean: So how do we get around that? Just buy the tablets?

Kiefer: Yeah, get the tablets. It comes in micro tablets that you’d think couldn’t be enough to sweeten anything but they’re potent.

Sean: That’s an important distinction and I remember you telling me about leucine peptides. Don’t buy those, get pure leucine.

Kiefer: That’s a question mark. There’s no research to show that peptides have any advantage. There’s no study that I know of. With regular leucine, when you ingest the intact protein and hydrolysates with it, it doesn’t interfere with the other transport pathways and vice versa. Leucine should have the consistency of graphite powder. It looks the same, except it’s white.

Check back here for Part III next week! Pick up Kiefer’s e-book, Carb Back-loading 1.0, HERE. Go to to hear the audio.



  1. Gravatar

    14 Apr, 2012


    For two weeks a month I am a early in the day workout person . If I follow the no breakfast plan then workout , is a pre workout supp like BSN No-explode still recommended?

  2. Gravatar

    16 Apr, 2012


    Probably not. Morning training is usually either fasted, or coffee w/ coconut oil and/or heavy cream.

    I train in the mornings too and all I have is 1-2 cups of coffee w/ heavy cream and stevia

  3. Gravatar

    18 Apr, 2012

    Sean Hyson


    It depends what's in that product. No carbs allowed is the only hard rule before training.

  4. Gravatar

    19 Apr, 2012


    @ Jeff
    In his book he also seems to recommend not wasting money on supplements like that, since they are all patented and therefore unable to be tested by independent research studies. Also he brings up an interesting point about the magnesium content in those products and how that can cause the seemingly unavoidable pre/mid-workout extreme bathroom break. He basically just takes out all the crap filler, and uses the base forms of the only proven useful substances in those products (creatine and caffiene).

  5. Gravatar

    20 Apr, 2012


    I'm wondering, for someone on the fence between Kiefer's book and Jason's Renegade diet, what are some of the main differences and advantages to each?

  6. Gravatar

    21 Apr, 2012


    Really enjoy this diet, and your picture, how in the hell did you get it to work so well!? That's awesome.

  7. Gravatar

    24 Apr, 2012

    Sean Hyson


    I will put up a post about this in the next day or so

    Thanks. I promise you, those results are from following this diet as laid out.

  8. Gravatar

    24 Apr, 2012

    Chris Lindley

    I've enjoyed reading through these posts, but it is clear that a lot of people have hugely varied schedules and it's not a one size fits all.
    I work out at 6AM, would this be fasted (Coffee pre-workout) followed by a shake, 35g Carbs/20g protein then stick to no carbs until 4PM then back-load with high GI carbs? Is that correct? I am looking to add lean mass.

  9. Gravatar

    25 Apr, 2012


    I've been backloading carbs and I have two questions: First, is it ok to take a pre workout no booster as long as it has no carbs (neurocore for example) when backloading?

    secondly, I've been taking one scoop of a whey isolate pre workout and was wondering if i should continue doing this or if it would be better to train fasted? I'm just wondering if taking a scoop of whey protein isolate (no carb) will spike insulin levels. I was under the impression that as long as its not a hydrolysate, I should be ok. Is this correct?

  10. Gravatar

    26 Apr, 2012

    Sean Hyson

    Yes, that is pretty much what I do as I have a similar schedule.

    It should be ok.

    Whey isolate can spike insulin on its own, so if you're going to take it before training, have a small scoop. Probably less than the one the product gives you. Maybe 10 grams. If you're training early morning then just go fasted.

  11. Gravatar

    28 Apr, 2012


    One last question chris,

    Whey Isolate causes an insulin response, what about casein? will the amino acids in casein cause an insulin response? If i take a scoop or two of casein with a fat source like nuts during the low carb portion of the day, will my blood sugar levels remain stable?

  12. Gravatar

    01 May, 2012

    Sean Hyson


    I have not heard of casein being a problem. It digests slowly so insulin is not spiked.

  13. Gravatar

    08 May, 2012

    Nigel Smith

    I thought it was important to get some type of protein in you before a workout if not in the morning. So only half a scoop of protein before instead of whole one? If any? While I'm on the protein ?, I'm 6'9" 265. That's a lot of protein I'm suppose to be getting in each day, which I never do. It's hard to get as much as I'm suppose to take and expensive. I'm wanting to cut up and put on some more muscle. Any suggestions?

  14. Gravatar

    08 May, 2012


    Hi Sean, if I'm taking 2 scoops of casein along with 1oz of nuts as my first meal of the day, I'm not blowing the diet according to the CBL principles, am I? Each scoop contains 23g of protein, 4g of carbs and 2040mg of leucine. I train in the evenings.

  15. Gravatar

    10 May, 2012

    Sean Hyson

    If you're training in the morning, no protein beforehand. You need to decide whether the priority is gaining size or getting lean. If you're 265, the answer is probably lean. Keep the protein high but cut carbs completely.

    Where is the leucine coming from? Get rid of that until post workout.

  16. Gravatar

    15 May, 2012


    i see it's important for morning fasting. but, it's unclear when to take the accelerator shake? is this during fastin portion or as 1st meal of day?

  17. Gravatar

    21 May, 2012

    Sean Hyson


    The accelerator comes later in the morning. You don't have it right when you get up but an hour or so later. Let cortisol come down a bit. Have it if you're training in the afternoon.

  18. Gravatar

    16 Jul, 2012


    In the above article, Kiefer says to get the Splenda tablets because there is no filler. I've been to 6 stores looking for this; the 2 times I found the tablets I saw in the ingredients that it had Dextrose and Leucine. Doesn't this counter his argument? Where can I get pure Splenda?

  19. Gravatar

    23 Jul, 2012

    Sean Hyson


    Sorry, I don't know. I haven't looked myself. Try looking up the Splenda site and seeing if you can buy direct.

  20. Gravatar

    01 Aug, 2012

    Sebastian Aronsson

    Sean I have to ask. If I were to include this diet in a bulk it might affect quick gains right? But if a slow and lean bulk is what I am after it might be the perfect choice.
    What is your take on this?

  21. Gravatar

    01 Aug, 2012

    Matt Grobar

    I'm 160 lb and maybe 20 percent body fat. Should I stay away from fast food? After reading Arnolds article and then this one, I'm confused as to my approach

  22. Gravatar

    01 Aug, 2012

    steven jacobs

    I'm 5ft 7" around 140lb with about a 12-13% body fat ratio. I would say that i'm in pretty good shape and already quite lean. I'm lookin to put on some decent mass and bulk. I'm guessing i should stay away from this until i want to really 'cut' up for next year?

  23. Gravatar

    02 Aug, 2012

    Sean Hyson


    It is best for slow bulking. You can eat a ton of carbs every day at all times of day and put on mass quickly, but much of it will be fat. Back-loading will still yield fast progress but because you're trying to stay lean, it won't get you jacked as fast as eating everything in sight. It's a matter of priorities.


    Yes, in your case, I think you need to use CBL conservatively. Have lots of non back-load days and eat nutritious whole foods when you carb up (deeply cooked sweet potatoes, rice). To lose body fat, you can't gorge on super calorie-dense food.


    Not necessarily. Eat up on the back-load nights and see how it goes. If you get bigger, eat more carbs.

  24. Gravatar

    02 Aug, 2012

    Sean Hyson


    I meant to write, "if you WANT to get bigger", eat more.

  25. Gravatar

    02 Aug, 2012


    Sean, great abs there dude!

    Im a 30 yr old male 6ft 3inch and i currently weigh 210lbs, sitting somewhere in the region of 20-23% bf.

    I used to weigh 300lbs 3 years ago and i managed to get down to 250 on the Cambridge diet (would NOT recommend!!), i then joined a Gym and over the past 2 years have been fumbling my way from 250 lbs down to my current weight.

    I am on a 3 day spilt monday chest/bi's/tri's, wednesday lats/traps/delts, friday quads/hams/glutes/calves

    Each session lasts roughly an hr with minimal rest times between sets, and just recently i have been including a 20 minute cardio set at the end of my training.

    My goal its to cut down to my abs, everyone around me keeps telling me to stop trying as its impossible because of my previous weight.

    I want to prove them ALL wrong, could i use this system to continue to lose fat AND keep the meagre amount of mass i've managed to add?

    Our should i give up and just concentrate on maintaining my "skinny fat" look i am currently stuck at?

  26. Gravatar

    05 Aug, 2012

    Sean Hyson


    Don't give up on anything. I think back-loading would work well for you. I would have strict low-carb days when you don't train and back-load sweet potatoes and rice rather than heavy duty fast food. At least for a while. When you get down to 15% or so, you can be more relaxed about it.

  27. Gravatar

    05 Aug, 2012


    I work out in the morning and I want to make sure I am understanding. I workout at 5 am, weights and then cardio. About 1 hr after working out have protein shake and then keep carbs low until dinner which is about 6 pm or so. At that point eat whatever I want in carbs?

  28. Gravatar

    09 Aug, 2012

    Sean Hyson


    You need to eat protein and carbs soon after lifting. Do it before cardio and definitely not an hour later.

  29. Gravatar

    16 Aug, 2012



    I'm currently sitting at 205lbs with approx. 9-10% body fat.

    My goal is to maintain my current mass (or even make modest gains) while slicing down to 6-7% in the next month or so. I train 6 days per week for 1.5-2 hours beginning at 6pm on a 4 day split.

    First question: Is CBL something that would well for this type of goal?

    Secondly, what would be the best foods to use on back-loading days? As a second part to this, because I train so often, should I limit the number CBL days despite training?


  30. Gravatar

    21 Aug, 2012


    Dear Sean,
    Is there an 'optimum' number of times to do weight training each week? Would training 6 times a week and back loading on these days result in net weight gain (muscle AND fat), and would training and backloading on only 3 days a week result in net weight loss, due to the increased number of remaining low carb days?



  31. Gravatar

    23 Aug, 2012


    Hi Sean, what type of carbs should I be adding to my post work out shake? Could I blend porridge oats or maltodextrin or should I be using higher gi type such as glucose which causes a huge insulin spike?

  32. Gravatar

    01 Sep, 2012


    Hi Sean. Will taking a pre workout like Super Pump Max have a huge effect on CBL. I know it has some carbs in it but it gives me such a great pump and allows me to get that extra rep or two in..... thanks, Pat

  33. Gravatar

    07 Sep, 2012


    Hi Sean, dont mind if i just wanna get things clear before i start CBL. As i read on the book, First 10 Days, keep Carbs as low as 30grams or less, so all eggs white, meat and veg black coffee only...... But during this first 10 days no whey protein shake at all even post workout? Cuz it will spike insulin or isit ok to have protein shake which is low carbs?

  34. Gravatar

    08 Sep, 2012

    vincent lee

    I have been doing carb back loading for 3 weeks. I did the 10 day reorientation, and then starting backloading and working out really heavy. But I measure my bodyfat % and it seems to increase everyday.

    I went from 20% body fat before reorientation, then after the 10 days I was 22%, and now after 2 week backloading I am 33% bodyfat.

    My gains in the gym are ok, and I am careful about sticking to it. But it seems to be not working.

  35. Gravatar

    26 Sep, 2012


    Hi Sean,

    Great job with your tips and advice on this forum. Keep it up!

    My question is somewhat similar to alvin's:

    I have been backloading for just over a week and noticed size gains, but oddly enough no body fat reduction. However, I have been having whey shakes and 3-4 whole eggs in my first few meals of the day...

    I suspect this is hampering my BF reduction?

  36. Gravatar

    01 Nov, 2012

    Sean Hyson


    Superpump has 3g of carbs per serving, so don't worry about it.


    You can have whey post workout. you can't have carbs then but at that time you NEED an insulin spike so whey is fine.


    I have a hard time believing you gained that much fat that fast. What on earth are you eating?? And how are you measuring this?

    Are you avoiding carbs in early part of the day? If anything, you should be losing weight and having a hard time getting the carbs in. That's what most people report.


    It may be. Eggs can raise insulin due to the leucine content of the yolk and whey raises it too. Have a fatty meat at breakfast, perhaps fewer eggs, and switch to a casein shake or skip it.

  37. Gravatar

    02 Nov, 2012


    Hi Sean!

    Being that I am a (rather small) female, my question is going to be a bit different...would you recommend me to do the full 10-day prep phase before back loading? I am on day 6 right now and while I don't feel horrible, I definitely lack energy, my muscles feel fatigued and crampy, etc.

    I am curious to know if muscle glycogen depletion occurs more quickly in women, especially ones who are on the smaller side. (I am 5'4, ~113lbs and around 10-12%bf)

    Thanks so much!

  38. Gravatar

    13 Nov, 2012


    hi Sean,

    Will this program be ineffective without the 10 day carb fast?

  39. Gravatar

    28 Nov, 2012


    Hi sean,

    Great Info bro.I have already read the book CBL and made some tweaks to my schedule coz i train fasted in the morning around 9am and drink a cup of coffee or caffeine pills x 2(400mg caff,) I did preparation phase for 7 days coz i am going for density bulk and i have already low body fat.As soon as i finish training i have my post workout shake with arnd 30gms of carbs and 30gms of whey ISO and after that only meats and fats and no carbs until 7ish. But still i cant figure out how much carbs should i be eating for back load.Im 10% bodyfat,176cm with 70kg.i prefer to have some sugary carbs before bed like donuts,cake or jam on bread. I did Intermittent fasting for 4 months n dropped my bodayfat from 20% to 10% but its time to build to get bigger again without losing definition. i know kiefer advised that best to figure out how u look next morning in the morning but i dont exactly know how will it work. How many meals you recommend for back loading Any advice will be appreciated. cheers

  40. Gravatar

    30 Nov, 2012


    So I have a backloading question. I am density bulking and train 3 days a week (sometimes 4). If I train on say Monday evening, would i still backload Monday nite even though I am taking off on Tuesday? Also, on Tuesday nite should I backload for Wednesday evening's training session, just have a single carb meal, or go sans carbs?

    Now let's say I train on back to back days (Mon and Tues). So I carb backload Monday nite after training and then do I carb backload after tarining on Tuesday or not since I will have an off day the next day on Wednesday?
    Last but not least if I take off for the weekend (Sat and Sun) and plan to trian on Monday, should I backload on Sunday nite for Monday's evening session or not?

    I am really confused as what to do on off days, so here's what I'm doing now:
    Off-Days 180g Protein, 180g Fat, 200g carbs (in evening)
    Training Days: 130g P, 30g Fat, 600g carbs (post-training till bed).
    My total cals for each day is around 3200 ( I am 174 trying to get to 180)
    The only differnce in each day is my macro distribution.
    Am I doing this right? (FYI I have the CBL book..just confused)

    THANKS! ;)

  41. Gravatar

    14 Dec, 2012


    Sean, thanx for the writeup -- thus far in my due diligence on CBL this is one of the more useful pieces, not written by Kiefer himself, that I've come across. More after the jump.

    Spencer, I'm still learning about CBL so caveat emptor. That said I believe one of Kiefer's "tubecasts" answers your question about the days on which to carb-load: in a nutshell, the post workout insulin-spiking shake is related to that workout, whereas subsequent carb loading is for the *next* day's workout (yeah, you could make an argument that it should be called front-loading, but potatoes-tomatoes ;]) so if you won't be working out the next day, go easy on the loading. Here's the video: Carb Back-Loading Post Workout_ When to Eat Carbs Explained;

    Back to Sean.

    This is a sidebar, really: I get why we want the post-workout shake to be insulin-spiking (so nutrients are shuttled fast and preferentially into muscles), but how come the subsequent cab-loading is still with high GI foods and not more complex carbs? Is it so that insulin spikes and falls off quickly, rather than staying elevated longer as would be the case with slower burning complex carbs? Do complex carbs figure in anywhere in the CBL plan?

    And this is my main question: I only recently came across CBL, and while I'm curious about it am hesitant to jump in because I'm not looking to bulk, am looking to gain only very little LBM, and if anything want to lean out some more from my current 8% BF. Thing is thus far in my online reading it's the I-want-to-be-huge-and-swollen crowd that I see taking up CBL (you're the first exception I've come across), whereas my own aesthetics run to a Cam Gigandet-type whippet-leanness both in subcutaneous fat *and* in overall shape.

    Do you know whether CBL is a recommended approach for this? Kiefer hints yes in an article (; item 5), and mentions a "slight modification" but doesn't elaborate. Can you confirm, or is it in the book, perhaps? I'd be happy to buy the book, of course, but would rather not if the approach is known a priori not to be suitable for my goals.

    Thanx. And be well!


  42. Gravatar

    21 Mar, 2013

    Ben Powers

    I have the exact same question as Robert. If you could answer this it would be unbelievably helpful.

  43. Gravatar

    08 Jul, 2013


    I train at 5am. My preworkout contains amino acids. Will the small leucine content halt fat burning

  44. Gravatar

    15 Oct, 2013


    My preworkout contains BCAA's and 8g waxy maize.

    Would taking it before my workouts defeat the whole purpose of CBL?

    I've read that waxy maize is actually a slow digesting carb unlike what its advertised to be.

  45. Gravatar

    29 Nov, 2013


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  46. Gravatar

    18 Dec, 2013


    This is obviously one great post Thank you very much keep this information .. FOLLISTATIN

  47. Gravatar

    18 Feb, 2014


    Hey sean,
    How can leucine in yolk spike insulin? Because there is already some fat in the yolk which will slow digestion

  48. Gravatar

    28 Feb, 2014


    I lift Monday, wednesday, friday mornings and do cardio on the in between days. If i backload the night before should I still have carbs after my morning lifts? If I switched my lifting to nights like he suggests would I backload after lifting or still the night before since I am lifting every other day? I have a flexible schedule I just don't know when the best time to work out is for the best results. Thanks so much!

  49. Gravatar

    11 Jul, 2014

    Chris L

    Hello Sean,
    I am a 38yr old male, 6'2", teetering on the 300lb mark.

    I have spent the last 2 years cutting out pop, chips, and refined foods (white bread, white rice..etc) This looks like something I REALLY want to try. I need muscle and to loose all the fat in my mid section. I cant stomach Coffee. would you recommend a good protein shake that I could replace it with? or any other Beverage? also, I want to be able to loose it fast. (4-10 months) is this possible? I can hit the gym after 3:30pm for 2 weeks then the next 2 weeks my work shift is 3pm-11:30pm is 11:30pm too late to do the workout, EAT, then got to bed by 2:30-3am? would I be defeating the benefits of this program by eating then going to sleep?

    Thanks in advance!!

  50. Gravatar

    22 Sep, 2014


    Hey Sean,
    Thanks for the info you share. I have been trying the carb backloading program for 1 month and I am becoming increasingly frustrated: Over the last month I have lost 3 lbs. yet my body fat % has stayed the same. My goal is to lean out. My bodyweight went from 230 - 227. I train 4 days a week on a split Sunday Monday Thursday Friday Schedule. I carb load Post workout Sunday Monday Thursday and Friday. I have been training for about 20 years. My body fat will never go below 12% = (, With this diet after 1 month I look like crap. Muscles have lost definition, no abs. I look soft and soggy. The only good thing is my biceps are rock hard. My calories are at 2620 on non training days with 30 grams of carbs. On training days about the same but with 200 grams of carbs for my carb up. What gives? I can tell Im loosing muscle. I am sure to get the recommended 230 grams of protein EVERY DAY. Is this diet just not for me? Please help. I am and Endomorph. I have never been able to get lean. I was so hopeful after hearing Kiefer's fat kid story. Thx in advance.

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