Hey guys! I have been swamped these past couple of weeks, hence my absence here. Between new clients, some administrative stuff going on at the gym, and life in general I am one busy girl. Any free time I’ve had I’ve been trying to spend with Steve and also his lovely sister Amy who is home until Sunday!!!

 

Anyways I won’t bore you with that, I’m finally going to post about what my current nutrition plan entails. I’ve been a little hesitant and wary about posting this for a couple of reasons. Number one, some people see what plan someone else is on and then just abandon what they’re doing and jump on the bandwagon without making sure it’s right for them. Secondly, this plan goes against a lot of what most people think a nutrition plan should be and even what I teach my bootcampers about basic nutrition.  I’ll explain why below. Let’s dive in.

Update: Since I wrote this post (over two years ago) I have found a style of eating carbs that has done wonders for my body. I got asked so many questions about it that I wrote a book which you can find below. Click the book or HERE for more info.

Carbs After Dark Diet

 

Since my competition in November I have been following a carb-backloading style of eating. This is where you consume little to no carbs (less than 30g) before your workout (which ideally takes place in the evening) and then you consume simple carbs in all your post workout meals (you can totally backload if you train in the morning it just takes some figuring out). 

In a nutshell, using optimal times of training and eating for strength gains, muscle gains and body fat loss. It’s not a “diet.”  It’s not a “fad.” It’s not designed just for “weight loss”… because if the weight lost is muscle, then we’re worse off than when we started. – Julia Ladewski

 

 

When you first wake up your body is extremely insulin sensitive. During this time your body is in fat burning mode and in order to keep it there we need to keep insulin levels low. To achieve this I wake up and have a nice up of coffee with full fat cream and coconut oil in it. The coconut oil and cream provide some fat for the body and the coffee wakes you up and curbs hunger (FYI I’m never hungry on this plan). Ideally Kiefer suggests waiting until 11am or so to eat to prolong this fat burning mode but if you do get hungry just keep it high protein, high fat, low carb.

 

 

 

I eat my first meal at about 1 or 2pm (this is what works for me) and then I try to train between 4 and 8pm. When I’m done training I eat meals of protein and carbs until I go to sleep. Now, the type of carbs you want to ingest after working out should be simple, high glycemic carbs – basically all the things we’re told not to eat – like white rice, simple sugars, etc. You want to spike your insulin levels hard and fast and this is what simple carbs do.

 

 

 

I don’t backload everyday, only the days I lift heavy. The days I just do tempo or light circuit cardio work I keep it low carb all day. I’m using this style of eating to gain muscle while staying lean.

 

I really love this style of eating. It was an easy transition for me after my show as I was already used to having my first meal around noon and I don’t have to count macros or calories. It also combines some of my favourite eating styles – carb cycling, macro cycling, and a little bit of fasting.

 

I find it to be really easy to follow and it fits my lifestyle perfectly. If I know I’m going out with friends for dinner, I make sure I train that day and then I carb backload at night, putting all of those carbs to work for me. Right now I’m backloading 3-4 days a week on alternating days.

 

I still get in a ton of veggies in the first part of the day and even though I’m eating simple carbs I’m keeping it clean. White rice, homemade bread, and clean treats. I’m not eating pop-tarts or store bought crap. I make everything so I know exactly what’s in it. I’m also not stuffing my face, just eating until I’m comfortably full. I notice that I have way less cravings now and if I want to indulge in something every now and then, I can use it to help rather than hinder my progress with a little planning.

 

Steve is also backloading and it’s nice to be on the same eating plan together. He is backloading about 5 days a week and on days where I’m keeping it low and he’s high, I just cook him up some rice or potatoes and I just have some extra veggies.

 

Kiefer’s book is extremely well written and once you understand the science of the how and why, everything just makes sense. This style of eating is definitely not for everyone, a lot of people don’t lift heavy enough to benefit from it, some people don’t understand why they’re doing what they are and just wing it, but if you understand the science behind it, it can be amazing.

 

I find explaining carb-backloading very difficult and recommend you research before even thinking about trying it. It really does go against pretty much everything I thought I knew about nutrition, which just goes to show there is no one perfect eating plan for everyone nor should you judge other’s eating choices without knowing why they are doing what they are doing.

 

I’ll keep updating you on how it’s going and more specifics of the program, but I figured this was enough info for now.

I’ve included some links below for anyone interested in learning more about carb-backloading and as always, feel free to email me directly with any specific questions you have and I’ll be sure to answer them as best I can.

 

I have noticed that this post, and all my carb backloading posts are rather popular so I’ve placed them all in one easy to find spot, under Fit Tips in the dropdown menu here

Buy The Book

Carbs After Dark Diet

 

 

http://www.schwarzenegger.com/fitness/post/under-the-hood-how-carb-back-loading-works

 

http://julialadewski.com/2012/04/carb-back-loading-explained-faq-and-is/

 

 

Tomorrow I’ve got two awesome dessert recipes that are low carb and super awesome – just like me.

 

My Current Eating Plan: Carb Backloading
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23 thoughts on “My Current Eating Plan: Carb Backloading

  • Pingback: Low Carb Mini Doughnuts, Protein Fudgsicles & A Workout! » Powerhouse Fit Foodie | Fitness is Earned, Not Given

    • February 25, 2013 at 11:25 am
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      Thanks! I’m excited to see what happens in the next couple months with this style of eating 🙂

      Reply
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  • June 22, 2013 at 3:59 pm
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    I’m currently doing carb back loading myself. Been on it for over a month and I honestly love it. But Im still tweaking it. Do you tend to get tired on days without carbs? I tend to get very sleepy. I increase my fat a lot but if you increase it too much you will get fat! I know this post is a little old but what are your thoughts on it and how do you like it? Also do you have any other advice for me since I’m a women and mostly men are on this eating plan?

    Reply
    • June 27, 2013 at 3:49 pm
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      Hey there! I think because I switched to carb backloading right off my fitness competition I was already used to working out and functioning in a carb depleted state. I myself am still tweaking little things here and there as I go along too – I’m going to do a full post on it next week. On my low days I make sure to get in a ton of nutrient dense veggies (broccoli, kale, etc) and always make sure I get in a decent amount of fiber from things like chia seeds and flax as I find they help me stay full. I change up what time I workout at depending on the week and my training schedule.

      Check back next week when I post my daily eats and then let me know if you have anymore questions. What type/style/method of training do you do?

      Reply
      • June 27, 2013 at 4:07 pm
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        Yeah I’m used to low carb and training low carb. But I mostly just do weight lifting a few times a week and cardio. Nothing too crazy. But I’ve actually came to find out that I was overloading on my carbs and it was actually causing me to crash and my blood sugar would drop very low. That’s why I would always be so hungry. I weigh no more then 110 and was back loading with like 150 grams! I wouldn’t have any energy either and I would struggle through my workout. I tend to have a lot of veggies too and fiber. I agree that it definitely helps! But it’s very hard to find what works for you. Lots of trial and error. Thanks for replying and I will defenitly check out your post next week!!

        Reply
  • June 22, 2013 at 4:45 pm
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    And what do your meals look like? I tend to workout in the mornings. But I might have to change that.

    Reply
  • July 17, 2013 at 2:53 am
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    Hi there,
    Did you do an initial 5-10 day low carb prep before you started backloading?
    Thanks.
    P.S you look great btw : )

    Reply
    • July 17, 2013 at 7:57 am
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      Hey there. I did do a full 10 day low carb prep before I started backloading just to get everything set. Also, if I’ve gone on vacation or had a couple days where I deviate from backloading I usually do 4-7 days low carb again. It really depends on where I’m at progress wise. If I’m not in a rush to lean out then I just jump back into it without the re-set.

      Reply
      • July 17, 2013 at 4:05 pm
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        Thanks for your reply.
        Had a go at seeing how low i could get my carbs today but found the 30grams is quite a struggle, gonna take a bit of working out to begin with. I’m not looking to compete so perhaps a slight variation of this diet would be a good start before going really low carb.
        Thanks for your help.

        Reply
        • July 17, 2013 at 7:26 pm
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          Ya 30g is rather low. I don’t count fiber and I also don’t count the carbs in veggies. Steve has done a modified version and still had success with it.

          Reply
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  • February 17, 2014 at 9:24 am
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    great post! I started the backloading without the 10 day prep phase…. I’ve only been doing this for 4 days and I’ve gained 3 lbs!! I make sure to keep it very low carb during the day and train at night… i don’t think I’m being TOO indulgent in the evening so what gives? I look the same in the mirror but that scales is moving up way too fast. Could this be water? Im starting the prep phase today to see if it makes a difference. Any advice!? I really like the idea of this style of eating but i don’t want to sabotage what I’ve worked hard for in the past year. Help! 🙂

    Reply
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  • November 12, 2015 at 5:36 am
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    hi… what can i eat for my breakfast as i only can train in the early morning? how about a cup of unsweetened coffee, 1 egg + 3 egg white and a piece of apple? it will make my insulin level peak? and lastly, what can i eat right after my workout? how about a cup of low fat milk + whey protein + 125 gram of banana? hope you will reply.. thanks..

    Reply
    • December 1, 2015 at 10:48 am
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      Hey there, if you’re training first thing then you can get away with the apple with your breakfast as the glycogen will be used up during your workout. After your workout your meal looks good then I would taper off carbs until your evening meal. I hope that helps. If you need more help email me using the contact form and I’ll do my best to answer your questions!

      Reply
      • January 25, 2016 at 6:59 pm
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        hey there I’m beginning my 20g or lower set tomorrow for the next 10 days before I begin carb backloading. I train in the AM, and prefer to do it fasted. Should I just refeed with some but not a ton of carbs like a green smoothie with berries post workout and then save the rest of my carbs for dinner (sweet potato/rice)? thanks in advance, you look great!
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        • January 26, 2016 at 12:28 pm
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          Hey Melissa! Sounds like your training schedule is super similar to mine. I too train fasted in the morning and then typically have around 25g of carbs post workout and save the rest for the evening so your smoothie sounds like it would be a good fit.

          Let me know how it goes!

          Reply
  • May 5, 2017 at 1:12 am
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    I love your blog and I totally agree! Thanks for sharing this information on diet meal plans for a week. Have a great day!

    Reply

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