Ola! How is everyone this lovely Wednesday? I’m pretty excited because there’s a long weekend coming up and it just so happens to be my birthday on Sunday! I see chocolate in my future, egg shaped chocolate to be exact. A long weekend is just what I need as I felt like the last weekend went by waaaaay too quickly. I helped my sister move on Sunday and thus didn’t take the same amount of time I usually do to prep for the coming week so I’ve felt a little more scattered when it comes to eats this week.


Even without having Sunday to do a full prep I will say that carb backloading has made my meal prep and planning really easy. Those of you following along my training and food log probably have noticed that my eats during the day are pretty much the same thing. I genuinely enjoy eating the same things during the day, it keeps my life simple and keeps me free to use up my creativity on our dinners. Since I’ve customized carb backloading for me and my schedule (at first I was just following the protocol really generally) I’ve had noticeable changes to my physique in just the few weeks that I’ve customized it for me and my schedule.


Following the program really really basically and pretty much backloading 6-7 days a week, allowed me to maintain my weight all while enjoying some of my favourite foods. However really following the program and making it work for me and my training schedule has really shown me what this protocol is capable of. All of my lifts feel awesome, I feel like I’m always properly fuelled and ready to go even though I’m lifting on an empty stomach some days. I just feel stronger in general and have been having some of my best sessions since starting this method of eating.


I’ve also noticed that I don’t get the afternoon crash that I used to get sometimes when I was eating a carby breakfast. I feel like I have a ton of energy from morning right until the evening which is great. Also, I’m never hungry on this plan. Even though I’m waiting until the afternoon to eat, I don’t get hunger pangs or anything like that. If I did get hungry before then I would definitely eat earlier but I really like the schedule I’m following.


I also really love that I don’t have to count or measure anything. I eat whole, real foods and don’t worry about the size or amount of food. I eat until I’m satisfied and make sure I’m eating nutrient dense foods. I also don’t have cravings on this plan. I know that if I want a treat or something sweet that I can indulge without it doing damage so long as I do it on the right day and at the right time. Feeling like I don’t have food limitations actually makes it easier to stay on track on my low carb days (I’m keeping it low carb 4 days a week most of the time).


It’s nice to know I can indulge in something sweet a couple nights a week and still make progress. Like I mentioned earlier, I was really surprised with the changes I started to notice just within a couple weeks. My mid-section and legs are definitely starting to lean out a little bit and I’m happy that my upper back and shoulders look like they’ve put on some lean muscle mass recently. Just yesterday one of the guys at our gym asked if I was leaning out again because he noticed more definition in my shoulders.


All in all I’m really happy with carb backloading and how it fits into my lifestyle. Like I said in my previous post, this way of eating isn’t for everyone. You have to lift heavy enough and be able to work your meals and workouts around on a certain schedule and some people can’t do that. I can picture myself staying on this plan for quite a while just because it’s so easy once you get the hang of it, it just becomes a lifestyle that’s easy to maintain.


Even with the training and food log I have up (which sorry I’ve been delayed in updating these past few days) people still write in to ask what I eat on my high and low days so here are some of my eats that I’ll be sharing for WIAW. Be sure to check out peas and crayons when you’re done here but be warned, it may make you hungry!





Low Carb Part of the Day – Everyday for Meals 1 – Dinner


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low carb mini doughnutsprot cake 4


So basically during the day at the gym I eat a lot of the same things, because I love them!



From there it depends on if I’m carb backloading or not. If I’m not backloading I keep it low carb and will enjoy some of the following things for dinner. 



  • Zucchini Pasta
  • Salads
  • Chicken
  • Pesto Fish
  • Stuffed Chicken Breast
  • Veggie Casseroles
  • Mashed Cauliflower



When I have a low carb night I really like to make extras for my meals the next day, it means less prep for me!


Here are some of Steve’s and mine favourite high carb meals:





We eat a lot of the same food but I’m always changing up different aspects of the meal to keep it interesting. Steve could eat pizza everyday of the week so we usually have it once a week. This is just a sampling of the food we’ve eaten in the past couple weeks.



All in all we eat a lot of lean protein, veggies, and healthy fats from nuts, avocado, and eggs. Tonight I’m trying out a sugar free low carb chocolate almond flour cake so I’ll let you know how that turns out.


I think it’s really important to find a way of eating that works for you. It has to work with your lifestyle and work to help whatever goals you currently have. If you constantly tired and dragging throughout the day it may be time to change things up! Your plan isn’t working if you’re not functioning properly both physically and mentally.


I’m off to make up some torture programming for my clients and decide on some fun birthday stuff to do this weekend!


P.S. I noticed I have a bunch of new subscribers (hey!) Thanks so much for taking time to read my little blog, and if you have any post requests just drop me a line!


WIAW: High and Low (Carb)

4 thoughts on “WIAW: High and Low (Carb)

  • January 28, 2015 at 4:30 pm

    Pretty Much Exactly What I Was Looking For, Thank U So Much , This Insight Has Really Gave Me New (meal) Ideas For My Carb-Backloading Plan. Tc and Keep Getting Stronger.?

    • January 28, 2015 at 4:34 pm

      Glad it helped, I’m doing another post on carb backloading meal ideas next week too 🙂

  • August 21, 2015 at 12:45 am

    Thanks for sharing – this is great information!
    I’ve noticed, that your high GI meals for backloading are not as dirty as Kiefer advertises. (no ice cream or turnovers all the time)
    Is this a tweak, that you felt was necessary?


    • October 2, 2015 at 1:12 am

      Hi, sorry I just noticed this comment now – my plugin called it spam for some reason. Anyways, yes I found that I didn’t need to be as dirty as Kiefer suggested – I get better results keeping things in check personally. Lots of carbs, just no turnovers every night….but definitely on weekends haha.


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