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.