Since my recent article on Dangerously Hardcore, I’ve been inundated with emails and messages.
“”I’ve tried everything in the past and nothing has worked… Will Carb Back Loading work for me?”
“Can I really eat donuts and still lose fat?”
“Is the book worth it?”
I am confident enough to say YES to all of the above. Because A) it worked for me and I had also tried everything before, B) I’ve eaten donuts and woke up leaner the next day, and C) it IS worth it… re-reading it for the third time.
Because of all the questions I get asked, I figured I would write a FAQ post so you can sift through it at your leisure. Then, if you have more serious questions, contact me… or read the book.
1. What is Carb BackLoading (CBL)?
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. I’ve been utilizing the basic principles for over a year with success.
2. Do I really need to buy the book?
In my honest to goodness opinion… yes. (But it’s $89!) Yes, I know. And it’s worth it. And you get product upgrades when a new version comes out. And you get access to limited parts of the DH forum. And you’ll get your money back if it’s not for you. Kiefer doesn’t put out crappy products in hopes that other fitness gurus endorse it, it circulates around the web, and he makes a ton of money. So, read his articles, educate yourself and make a decision…. then buy the book.
3. I train in the morning… will it work for me?
Yes. The book talks about some adjustments to make to maximize gains while training in the morning. 3 of my 4 training sessions are done in the morning. Again, understanding the physiological, metabolic and hormonal processes will help you make the tweaks.
4. How is it different than Intermittant Fasting?
IF typically involves longer fasts, usually 16 hours or more. CBL doesn’t recommend you go longer than 12 hours. Instead of becoming catabolic, CBL prolongs the fat burning process in the morning (which doesn’t include fasting), hence preserving muscle.
5. I don’t know… sounds almost too good to be true.
|Eek! My leanest ever!|
Here’s the deal… it can be as relaxed or as strict as you want. Do you want maximized results? Or are you satisfied with good results within what you’re willing to do? CBL can work with just about anything. You want ice cream? Yep. You want bagels or whole grains or pancakes? Sure. Are some of those optimal for the maximum results that you can get? Probably not. But it still works. I know, because I’ve done everything from loose to strict.
Plus, when I choose to be a little more relaxed in my food choices and backloading days (like I am now), it is soooo easy for me to maintain where I’m at. Which means my weight doesn’t bounce up and down, I don’t get bloated, and there really is no “off season”. Most people, after going through a leaning or cutting phase, will typically blow back up again. Or they at least have a hard time staying close to where they were. This is by far the best maintenance protocol ever. After making weight and leaning down for my meet, I can easily maintain where I’m at… and I’m not even trying.
6. I’m not a powerlifter, or a figure competitor, or a bodybuilder, or anything like that. I’m just your average person who likes to lift and wants to see some decent results.
It doesn’t matter. One of my best internet friends texted me the other day and said that she felt and looked her best when she was following the CBL guidelines. And she still could’ve done it better. She’s a mom of 5, not a competitor and just enjoys training to look and feel better.
I have another friend who has been doing it for several months now. She is overweight and has tried everything to lose it all. She found a new love for weight training and a new love for eating this way. She feels in control and happy with the foods she eats. She’s not starving (like she was with her old diet), she’s not deprived and it fits her lifestyle. “I can eat this way for the rest of my life and not bat an eye.” She’s losing inches every week and people are always asking her how much weight she lost. She’s building muscle and getting stronger and loving every second of it.
7. So, what are the main points to follow or start with?
* Skip breakfast, except for coffee/cream and possibly coconut oil in the morning. If having breakfast, protein and fat.
* Low carb throughout the day. Load up on good meats and veggies and good fats for lunch and snacks.
* Push any other carbs until post-workout (after 6pm-ish… which works well for busy moms who just want normal family dinners.) Again, even if you’re training in the morning, or you aren’t training at all that day, you would still see results just by pushing carbs back until evening. I know, because I’ve done it all.
8. Do you have to count calories?
No. Counting calories is pointless. Balancing calories burned with calories ingested just doesn’t work. Cutting calories to lose weight will work to some degree to lose scale weight. And then what happens when you stall? You cut a few hundred more calories. Then a few more and a few more. And now what? You’re stuck eating 800 calories a day out of fear of putting scale weight back on. You’re losing muscle and your metabolism is all screwed up now.
With CBL, it doesn’t work that way. I’ve kept track of my macros (carbs, protein and fat) on random days just to see where things are at. But I don’t have to count or calculate anything. In fact, if you really looked at the amount of “calories” I am eating on a regular basis, it’s the same as what I was eating before. But the breakdown of those calories is different and the timing is different. So now, I can eat the same amount and still lose body fat??? You bet your bippy.
Of the last 20 emails I’ve gotten this week regarding my results, 19 were from women and all 19 said “I want to get stronger, build some muscle, but also lose some body fat…. will this work?” If those are your goals, then yes, it will work. I like to think of CBL as a volume knob on the radio. If you’re looking for slow, subtle changes, then you can do that by keeping the volume low (following basic guidelines). If you want fast, maximum results, then crank it up.
I hope that answers some of your questions. Remember, there are various protocols out there that work for a lot of people. For me, it’s a no-brainer.
Losing body fat.
Easy to maintain.
Hard to screw up.