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