Carb Back-Loading is John Kiefer’s variation on a targeted ketogenic diet in which a large load of carbs are only eaten after heavy resistance training (optimally in the afternoon). This theoretically takes advantage of the body’s hormonal and metabolic response to stimulate muscle cell growth while at the same time increasing the breakdown of fat cells. You can read more about the basics of this approach from my review of the book.
Burn fat while increasing muscle mass and strength.
- Adhere to Kiefer’s Carb Back-Loading as much as possible
- At the same time, use paleo and primal principles (eating whole foods, avoiding wheat products, legumes, vegetable oils, processed foods etc).
- When back-loading, primarily use ‘clean carbs’ such as rice, potatoes, and sweet potatoes as my source of carbohydrates.
- Daily AM Blood Ketones
- Daily AM Fasting Blood Glucose
- Daily AM Weight
- Daily AM Breath Acetone
- Weekly Abdominal Circumference Measurements
- Blood tests after 8 – 12 weeks:
- Stronglifts 5×5 – Weight training regimen
- BJJ 2-3 times per week
- Walking or slow jogging at least 10,000 steps (~5 miles) per day.
- Crossfit 1 – 2 times per week. Kiefer specifically mentions in the book that Crossfit doesn’t provide enough stimulus to make the physiologic changes that Carb Back-Loading is supposed to take advantage of. This means I don’t get to do a back-load on Crossfit days. He does state that Crossfit is a great way to burn through glycogen stores which is helpful when speeding along ketosis. The BJJ Cavewife really enjoys Crossfit and enjoys it even more when I do it with her and she can beat me on the WODs… so this is one of the main reasons I’ll be continuing with this during this experiment. Need to keep this missus happy!
- My workouts will include 3 days total of either Stronglifts or Stronglifts + Crossfit or just Crossfit.BJJ I still try to do with light training to allow for recovery and am aiming for 1-2 imes per week on my resistance training off days. So hopefully the regimen will look something like this:
- Mon: Stronglifts 5×5 or Crossfit
- Tues: Light BJJ or walking
- Wed: Stronglifts 5×5 or Crossfit
- Thurs: Walking
- Fri: Stronglifts 5×5 or Crossfit
- Sat: Light BJJ
- Sun: Walking
- Carlson The Very Finest Liquid Fish Oil – My primary source of Omega 3s
- Jarrow Formulations Krill Oil– My source of Omega 3s on the road, recommended by Dave Asprey, The Bulletproof Exec
- Vitamin D – Because I’m way below the optimal range
- Vitamin C – Extended release capsules
- Upgraded Collagen – Used post workout and before I sleep on graveyard shifts as a sleep aid
- Upgraded Whey Protein – Protein source with colostrum and 0 carbs as a meal on the go or recovery shake
- Upgraded MCT Oil – Good source of saturated fat
- Upgraded Coffee – Mycotoxin free coffee
- Upgraded Coconut Charcoal – When I eat from uncertain sources
- Protein Factory Creatine Monohydrate – Creatine is one of the most researched supplements and Kiefer recommends it pretty much with every meal!
- Protein Factory Peptopro – Hydrolyzed casein, which according to Kiefer makes the amino acids more effectively absorbed. While it tastes terrible, Kiefer claims this is the best tasting brand there is.
- Protein Factory Leucine – A branched chain amino acid that according to Kiefer spikes insulin levels, independent of sugar and stimulates muscle growth.
- Protein Factory Rilose – A high glycemic carb derived from brown rice. This is what Kiefer himself uses.
There is now a bunch of stuff from the Protein Factory which is one of the sources Kiefer actually recommends (here and here). In Carb Back-Loading, Kiefer also recommends a few different ‘optional shakes.’ I figured why not give this experiment the best possible chance and try as much of what he recommends as possible.
Here are some of the shakes that I’ll be messing around with.
Pre-Training Shake – Whey, MCT, and Creatine
Post-Training Shake – Whey, Casein hydrolysate, Leucine, Creatine, Rilose
Carb Back Loading Shake – Casein hydrolysate and Leucine
I’m still a big fan of Dave Asprey the Bullet Proof Executive and Mark Sisson and try to use their stuff when possible. As with my Carb Nite experiment, I try to take these things regularly but sometimes I forget to take them or forget to bring them with me when traveling, and so my use isn’t as consistent as I would like.
- Precision Xtra Blood Glucose and Ketone Meter – Measures blood ketones
- FreeStyle Lite Blood Glucose Monitoring System – Measures blood glucose
- NewlineNY Step-On Mini Travel Bathroom Scale– Measures weight
- MyoTape Body Tape Measure – Easiest and most reproducible way to measure abdominal circumference
- Ketonix Acetone Breathalyzer – As I experiment with Carb Back-Loading, I’ll also be playing with this new toy to see how accurate it is and how well it correlates with my actual blood ketones… a sort of n=1 within an n=1.
- myfitnesspal.com – The website I’ll be using to track my food intake giving me a better idea of my protein, fat, and carb intake as well as total calories.