Adventures in Carb Backloading #2

So I have successfully completed the 10 day induction phase of Kiefer’s carb backloading (CBL) with no trouble at all really. I realised early on that when I’d previously been following a keto-ish diet I’d been eating too large meals too often, relying on green veg and salad to fill me up rather than fats to satiate, often leaving my belly a bit growly!

As CBL relies on pushing the bulk of calories to later in the day around training, I’ve made an effort to reduce the number of pre-training meals from 5-6 to just 4 smaller more ‘compact’ meals. Having previously abused the high-fat side of keto and ended up putting on weight, I’ve been hesitant with fats before, but in this last week I’ve really appreciated their necessity in maintaining satiety and energy levels and worked on finding just the right amount for me. Had a few days of low-carb fog toward the beginning but it’s been plain sailing from there!

I’ve really enjoyed my last 10 days of food and haven’t found myself ravenous by meal times which is a nice change. I’ve made friends with sausages and cheese and it’s been glorious. I only occasionally found myself looking forward to the CBL phase, and just in a greedy way, not in an ‘oh my god my body needs carbs now!” kind of way as I’d anticipated.

CBL day came around and I’d lost 4lb (measuring in lb as per the book) having gone down to 112lb (50.8kg, my lightest in ages!). According to the book this would warrant a backload of 360g carbs for a man doing high volume training. As a woman doing not-that-high volume training I am going to start on 200-250g and see how this works out for me. I am also going to go back on creatine, so have a feeling I won’t like the number on the scale for a little while!

I’ve got quite good at eyeballing my weight from the definition (or lack of) on my midsection, so I should be able to roughly see where I’m at and ignore my actual weight as I’ll be holding some water from the creatine.

Despite my lack of carbs in the last 10 days I’ve still felt quite strong and training has been going really well. My new squat suit and wraps are a dream, and working on my technique has really paid off. I have a video of my improved technique to put up with a comparison video sometime soon so you have that to look forward to in the next few days! Although I am moving house this week so I can’t guarantee it’ll go up as soon as I’d like.

Finally, I’d just like to ask you all to take a look at my fundraising page where I am trying to raise a bit of money towards the costs of my first international powerlifting competition. Some very generous family and friends have already helped me to raise enough to cover my flights, which I’m ecstatic about. You can find my page here. Every little helps!

Change of Plan

It is with disappointment that I am posting this, as I have unfortunately not been selected for the World Junior Championships in Hungary for which I had been nominated. I’m not sure why I was not selected but perhaps that is a question for another time.

Of course I am upset, I’ve worked my butt off in the last few months and was so excited to even be nominated, but as with other aspects of the whole training process sometimes being able to adapt to any situation, however positive or negative is key.

In this particular situation the prevailing positive is that although I was not selected for the World Championships, following my recent nomination I have been selected for the Western European Women’s Championships held in Torino, Italy in September.

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Although I’m sure there are still some nominations to come in, and the lifters in my category will have improved come competition time (as I hope to), I seem to be in good stead to make my mark in this particular competition.

I am still getting my head round this whole situation, but one thing I know for sure is this doesn’t change anything apart from the date of the competition I am training for! Feeling a little lacklustre at the moment, but in the next few days I’m sure I’ll be able to throw myself back into my training with my usual enthusiasm… bring on Italy!

 

Adventures in Carb Backloading

Having heard about it from a friend of mine several months back, ever since I’ve been intrigued to try Carb Backloading (CBL), a fat-shedding, muscle-gaining dietary plan devised by John Kiefer. 

The plan essentially entails following an ultra low carb diet during the day, then replenishing glycogen stores with high GI carbs in the evening after training, with a few other modifications such as not eating breakfast. 

In recent months when following my keto-ish diet to drop in to my weight class, I’ve sort of crudely followed this diet, having kind of worked some of it out for myself, but it seems I run out of energy after more than a week or so and just isn’t sustainable. As the plan is a bit more structured and contains higher GI carbs for my post-training nutrition, I’m interested to see if this plan leaves me with a bit more energy. 

As you’ve probably noticed my weight is quite often an issue and although I did find a ‘sweet spot’ recently with a medium-low carb diet, I still feel there are improvements to be made. I’m hoping to be able to put on a bit of muscle in the next few weeks, and being able to do this while losing a bit of fat (which is what the plan promises!) is an ideal situation.

The first 10 days of the plan involves going full keto, with an intake of just 30g of carbs a day. This is  to ‘train’ the body to use fat for energy, and to fully deplete glycogen stores. I started doing this yesterday, and as ever am constantly looking for new recipes for a bit of variety in my diet. As much as I love chicken legs and burnt broccoli, it can get tedious after the 8th day in a row!
So in the next 10 days or so you can expect some more low-carb recipes that I’ve devised. I’ve bought myself a bunch of spices and have made friends with chilli, so look forward to some aromatic and spicy concoctions. 

I’ve taken a pre-CBL progress picture, and have recorded my weight so hopefully I will be able to use these for reference a few weeks down the line. Then I’ll write a review of my experience with following the plan as a woman as it was predominantly aimed at men. 

Kiefer’s CBL is available as an e-book here.

 

GBPF British Senior and Junior Powerlifting Championships

The evening before and morning of the competition were relatively stress-free for me. Despite the pressure that I’d put on myself to perform I knew I’d make weight, I knew I’d done as much preparation as I could and I was in good company.

The morning of the competition came and we arrived literally about a minute after I’d been called for weigh-in so I had to wait around for half an hour before I could be weighed in, which was not too bad as I’d been able to drink a little, but I did start to get quite hungry! Although I didn’t feel nervous in myself, I did notice that I was a little shaky and breathing a little more quickly than normal so I tried my best to calm myself down. I weighed in at 51.55kg, the lightest I’ve ever been, and sat down for a short while to refuel and rehydrate.

Warm up for squats went entirely to plan, just hitting depth on my last warm-up of 110kg. Again, I didn’t necessarily feel nervous but I must have been quite nervous as I was sweating so much more than everyone else in the warm-up room! I hit my opener of 115kg with ease, though this was unfortunately my only good lift of the squats. My next lift of 122.5kg was not to the referees’ satisfaction depth-wise, and I rounded my back more than usual on the way up, tiring out my core. I re-took the same weight but it was again not deep enough. This upset me quite a lot, as hitting depth had been my main concern for squats, rather than having the strength to do the lifts.

10501676_1501249470109963_6698146270993292179_nAlthough I had previously managed to hit 130kg in training doing my own wraps, I think I possibly didn’t have enough confidence in my own wrapping on the day of the competition as there was a lot of time pressure, and my hands had been shaking (leading to a small sliver of my finger being removed at some point during the wrapping process!). I have invested in some tougher wraps, and in future I will either hopefully have someone there with me to wrap, or have built on my own wrapping skills. I have kept the videos of my failed 122.5kg lifts, as in the next few weeks I really want to work on my squatting technique, and will be able to use them for comparison purposes.

After a short break to gather my thoughts and calm down a bit, we moved onto bench warm-up. This went really well, as the warm-up weights felt light, particularly a 50kg paused raw press which is usually a bit of a struggle! My shirt went on and felt nice and tight, and I hit 60kg twice to prepare for my opener of 62.5kg. This went up nice and easy, so I went on to do 67.5kg for my next lift, beating my own British record (though this was not mentioned by the commentators despite my telling them). This also went up a treat, so after some consultation with my coach I went on to do 70kg for my next lift, as I knew I would definitely get it and wanted to beat my own record again! This was definitely the right choice of number as there was a little struggle on the way up, and any heavier might have made for a failed lift.

Although I have done a little heavier in previous competitions, I am still happy with my bench performance as I managed to beat my own British record and somehow stay composed after being quite upset about my squats. I think it is time to move onto a slightly tighter bench shirt, as while my current shirt has served me well, I think I have possibly reached its limits.

Warm-up for deadlifts were not as I had planned, but I had anticipated some difficulty after tiring out my core from the squats. After reaching 110kg in the warm-up room and finding it quite a challenge my coach and I made the decision to move my opener down to 115kg (we had previously planned 120kg). Although I knew this would make my coveted 130kg a little out of reach, based on how my body felt I knew it was the right decision. I got my opener easily enough, but knew my body positioning wasn’t quite right, so really concentrated on setting my scapula back for my second lift of 120kg. This went up with a little struggle near the top, so went for 125kg for my third lift as I was never realistically going to get 130kg. I think by this point I was just ready to stop so didn’t go into the lift with as much composure as normal, and got it half way up before failing. I didn’t mind though, as I had hit an equal comp PB for deadlift and had at least one good attempt for each lift.

After my final deadlift I was completely drained, struggling to even put food in my mouth! I was glad the competition was over, and although a little disappointed with my performance, excited for the coming months of training having pinpointed lots of areas to work on. In the few hours after my last lift it was nice to sit with my family and watch the rest of the competition and have a much-needed catch-up session. In this time my coach informed me that along with my nomination for the Junior Worlds, I’ve also been nominated for the Western European championships, which is the following week! I’m not sure if I’ll be able to attend due to University commitments, but it is still very exciting news, especially as I have been nominated as a senior!

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In the prize-giving I placed first in the Junior 52kg category, placing above a girl who lifted raw. She managed to achieve (and smash!) the records that I was hoping to set at the All England in August, so I have decided to do that competition equipped, to give me more experience and have another chance at some records! An experienced equipped lifter won the Senior category, and it was lovely to finally meet her as we had only ever spoken online. I have had the privilege of being handed down one of her old squat suits, which is tiny compared to my current suit, and I just can’t wait to use it!

As ever with GBPF the competition was smoothly run, with fantastic referees, spotters and loaders making for a fantastic day. Now to get back in the gym and make some more gains!