Hey everyone it’s almost the weekend….yay! I’m pretty stoked about this upcoming weekend because we have a wedding to go to. Steve’s cousin is getting married and I just cannot wait to celebrate with them.

 

 

I have made room in my meal plan to allow myself to indulge a little at the wedding food wise, but I will definitely be staying away from the booze. When it comes to alcohol it has nothing to do with calories consumed (I could easily account for those) but rather with what effects alcohol has on your metabolism and hormones for hours (sometimes days) after you drink. I wrote about this previously HERE. I could probably get away with a glass or two of wine but why? When I step on stage in 65 days I want to know I gave it my all. Plus, I don’t need booze to boogie the night away.

 

 

So how is my prep going? Things are definitely moving along. I’m really trying to not focus too much on the scale – why I totally admit is harder said than done – but overall I’m really happy with how things are looking. My abs and posterior chain (hamstrings/glutes) always take a bit longer to lean out and knowing this makes it easier to stick to my plan. In a couple weeks (around 8 weeks out) I’ll likely do some minor re-arranging macro wise and might change up my carb cycling a little bit depending on how things are looking.

 

 

ab progress

 

 

 

 

Today I thought I’d share some of my favourite carb backloading meal ideas since a lot of people seem interested in carb backloading and just meal ideas in general. If you don’t know what I’m talking about when I say carb backloading you can check out my intro post on it HERE, it’s the dietary protocol I’ve been following for almost 9 months and I love it.

 

 

Since when you’re backloading you keep carbs to a minimum during the day, the morning/afternoon meals are filled with healthy fat and fibrous veggies. If it’s a high carb day you’ll begin eating carbs sometime in the evening and if it’s a low carb day you’re going to keep it low alllllll day. Since I know some people struggle thinking of low carb meal ideas I thought I’d share some of my current favourites.

 

 

Upon Waking

 

– Coffee w/ coconut oil & cream

 coffee

 

 

First Meal (between 12pm and 3pm)

 

– Eggs w/ bacon (turkey or regular) and Veggies

– Protein Pancakes/Waffles

 

 

 protein waffle

 

 

Snacks

 

– Protein Muffin/Cake

– Jerky

-Nuts

– Raw Veggies

 

 

 protein powder muffins

 

 

Second Meal (5pm…ish)

 

– Salad with chicken/steak

– Leftovers from low carb dinner the night before

– Bean-less chilli

– Stir Fry

– Tuna Salad

 

 

ChickenFajitaSalad.jpg

tuna salad

 

 

Low Carb Dinners

 

– Low Carb Lasagna – Replace noodles with sliced zucchini/eggplant and make sure sauce is low carb

– Almond crusted chicken fingers (recipe) or almond crusted fish (recipe)

– Low Carb Fish Cakes (recipe)

– Homemade burgers with flax buns (recipe for bun)

– Stuffed chicken

– Kebabs and salad

 

 

 Chicken Strips

fish cakes

Cheeeese

 

 

Low Carb Snacks

 

– Pepperoni ‘chips’ (recipe)

– Low carb chocolate cake (recipe)

– Flax crackers (recipe)

– Protein Fudgesicles (recipe)

– Greek Yogurt Bowls

– Protein Cakes (recipe)

– Homemade Chocolate Bars –

Take 1-2 tbsp coconut oil, melt it, stir in some cocoa powder and sweetener of choice, pour into mould (I used a silicone muffin tin) and freeze until set – 5 minutes or so

 

 

 

homemade chocolate

 

 

choc cake protcake4_thumb.jpg

 

 

So those are some of my favourite things to chow down on right now. My first two meals are usually pretty similar but at night I like to be more creative with my food. I always make sure I enjoy what I’m eating. Yes, food is fuel, but that doesn’t mean it shouldn’t taste delicious.

 

 

Oh and yesterday I totally nailed my macros, like dead on. Anyone who seriously tracks things knows how awesome that feels haha.

 

 

macros

 

 

Well I’m out for the day but here are some random pictures from the past week. Lata!

 

 

20130817_153135

IMG_20130817_173648

 

tysonburpees funny

 

20130817_120355

Pizza was my ‘off’ meal last week…so good

IMG_20130819_231702

Carb Backloading Meal Ideas
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12 thoughts on “Carb Backloading Meal Ideas

  • August 22, 2013 at 1:58 pm
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    Glad to see that everything’s going well for you, prep-wise! And I love how you’re allowing some space for -fun- foods at the wedding. I’ll have to try out your method for homemade chocolate bars!
    Sam @ Better With Sprinkles recently posted..Kitchen Sink S’mores Bars.My Profile

    Reply
    • August 23, 2013 at 9:31 pm
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      I don’t even know what type of food they’re having but I budgeted for some sweets so there better be cake! Haha. Mmmmmm those s’mores bars you posted look divine! I’m going to have to make those after my show, just pinned them 🙂

      Reply
  • August 22, 2013 at 4:19 pm
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    Wow you look great in your photo! Definitely looking leaner, well done! What macros are you currently following if you don’t mind me asking. Do you find having lower carbs helps to keep lean whilst still building muscle? Thanks Tam

    Reply
    • August 23, 2013 at 9:34 pm
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      Right now my macros on my low days are 190g protein, 65g fat, 38g carbs (trying to get at least 20g fiber) and my high days are 165g protein, 160g carbs and 36g fat (which I try and consume earlier in the day). I find lower carb days are helping me lean out right now, carb cycling in general works really well for me. When I was just maintaining I was having 200-250g of carbs 5-6 nights a week and handling it just fine. I think you have to find a balance with carbs and what works for you, I cut them out waaaay to early last year and wound up losing a lot of lean muscle 🙁

      Reply
  • September 9, 2013 at 10:12 pm
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    Chels your abs look amazing!! I need to come in again soon to see in person! Sounds like youre doing a great job. Excited for you!

    Reply
    • September 11, 2013 at 4:41 pm
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      Thanks girly, ahhh 45 days away – it’s coming up so fast! Whenever you’d like to come in, I’ll be here!

      Reply
  • March 6, 2015 at 8:41 am
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    LOOKS LIKE YOU HAVE MOST OF YOUR CARBS AT LUNCHTIME (MUFFINS / WAFFLES), THEN DINER TIME IS LOW CARB MEALS. THIS IS NOT CARB BACKLOADING? BACKLOADING IS LOW CARBS ALL DAYS UNTIL TH EVENING POST WORKOUT, UNLESS IM MISREADING SOMETHING (SORRY FOR CAPS)

    Reply
    • March 6, 2015 at 8:48 am
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      The muffins and waffles I was eating were protein muffins and waffles with less than 5g of carbs per serving (usually from fiber) and I eat low carb at night if it’s not a heavy training day for me, as Keifer suggests. If it was a heavy training day then I’ll backload my carbs that night and have a high carb, lower fat dinner. Hope that makes sense.

      Reply
  • March 18, 2015 at 4:28 pm
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    How do you count your macros? I would love to do it but have not been able to figure it out.. Do you know of a site where I can find how to do it? You look awesome !!!!

    Reply
    • March 19, 2015 at 2:56 pm
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      I stopped tracking macros a few months ago because it was getting to be a hassle, but when I did I used this calculator to figure out my base numbers: http://iifym.com/iifym-calculator/

      Let me know if you have any trouble using it or any questions about it.

      Reply
  • March 20, 2016 at 10:58 pm
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    hi. Im new to carb backloading for women. I do like my ice cream and pizza. So I can only eat those at night to drastically lower body fat and of course portion control. Will this help the stubborn female fat on thighs, hips? Its so frustrating! I do strength train, body weight, and short cardio bursts.

    Thanks,
    Carolyn

    Reply
    • March 24, 2016 at 2:38 pm
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      Hey Carolyn! With carb backloading, women in particular need to be mindful of how much fat they’re consuming the nights that they backload their carbs. Pizza and ice cream are both high fat foods, so they wouldn’t be the best option for optimal fat loss. In order to get the best results I recommend sticking with leaner cuts of meat and carbs like pasta, potatoes and rice on backloading nights.

      Hope that makes sense, fee free to email any additional questions!

      Reply

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