So what is Carb Backloading? Bascially carb backloading is using carbs in the post workout window to maximise recovery, while also making it it hard for your body to hold on to fat. Before starting on a carb backloading diet I had to first deplete myself of carbohydrates for about a week to sensitise myself to carb intake and convert to burning fats as my primary source of energy instead of carbs. I personally find that this diet suits my body type very well as I realised that my body doesn’t respond as well to carbs as well as I thought. I now find that I feel more energetic and I no longer feel bloated from meals.

My recipes were based on a book that I would highly recommend The Paleo Primmer.

Once you have been depleted it’s quite straight forward, just stick to your low carb meals that should be packed with vegetables for the added health benefits. I find this system works best if you are training in the afternoon/evening. I have included a carb backloading sample diet of a typical day for me:

Carb Backloading Sample Diet – An Average Day

7:30 am Omelette, 5 eggs, 3 rashers bacon, whole red onion, splash of milk, mushrooms, chorizo sausage, grated cheese, handful spinach, fish oil and a coffee.

9:00 am l-Glutamine

11:30 am 250g chicken, 200g chopped tomatoes, 3 carrots, whole courgette, red pepper cooked in sunflower oil

1:00 pm l-Glutamine

3:30 pm 200g chicken wrapped in bacon with cheese, 3 carrots, red pepper, whole courgette, all cooked in sunflower oil

5:30 pm pre workout black coffee (sometimes will have a small piece of fruit depending on how I feel)

6:00 pm workout,

Post workout 300ml whoel fat milk, banana, 200g mixed berries, whey protein, creatine

8:30 pm home made burgers from fitter food, 250g lean mince beef, chorizo, half onion, tablespoon tomato puree, egg, 4 roasted garlic carrots, half broccoli, 110g green peas with bit of butter

9:30 pm l-Glutamine

This is a typical day for me at the moment as I am trying to hit 4300 calories but in the first 5 months of using this diet I was eating between 3000 and 3500 calories. I wasn’t looking for a “magical” diet that would make me ripped in a matter of weeks but a gradual change that had long lasting results building quality muscle. This meant I could afford to not be as strict on myself and would still go out for meals, socialising and stuff my face. The only difference was that I would make sure and smash out a leg session before going for the meal to make sure my body was a furnace for carbs.

The rest of my meals followed the same basic principle of having meat and vegetables. The low carb  vegetables that I tend to stick to are mushrooms, spinach, broccoli, cauliflower and courgettes. However I do have other vegetables such as carrots as I enjoy eating them.

You may be thinking that eating all this food must be expensive but it may not be as bad as you think. On average I spend about $100 to $150 a week, I buy all my vegetables from my local supermarket and get all my meat from the Markets as I find it is slightly cheaper than the supermarket yet is better quality. 

Advantages of carb  backloading

• Increased energy levels mentally and physically
• Health benefits such as better skin/ hair/ vitality
• Building lean muscle
• Better quality sleep

Disadvantages

• The depletion week can leave you feeling drained
• If you really don’t like vegetables you will struggle

I hope my carb backloading example diet has helped you to understand the basic principles of carb backloading. I have had some great results using this diet and will continue to do so.

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Whether you are looking for dairy, vegan or organic and natural protein powder supplements to help you achieve your weight loss goals or protein powder products that will enable you to build lean muscle mass, such as gluten free and low lactose protein shakes, we have what you need.

Most whey is made from the liquid leftover after curdling milk and draining off the milk curds, which is a byproduct of the cheesemaking process. This liquid was once considered waste until someone figured out how to make it into a powder.

Powders made as a byproduct of cheesemaking undergo more than necessary forms of heat, acid or enzymatic treatments, each of when can "denature" (damage) the whey. The more processing, storing and transporting the milk and whey liquid undergoes, the lower quality product you end up with. There's a reason that plain whey protein tastes like chalk and not like anything found in nature... because they have been destroyed and battered down to a disgusting lifeless thing that once resembled food.

All the processing that regular whey goes through results in a denaturing of the many beneficial biologically-active properties that are inherent in raw milk (there's a lot of nutrition in milk because babies need to grow).

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Weight training requires dedication and commitment. If you follow a good routine, you’ll lose weight, and gain strength or muscle mass– whichever your goal may be. Everything may be going great for the first month or two until you reach the dreaded plateau.

Everyone reaches plateaus, and a lot of people will quit because they no longer see results.

This isn’t a new problem, and you can overcome these plateaus to lose more weight or gain more strength and muscle. All it takes is a tweak to your current exercise and diet plan to really see results.

What is a Plateau?

A plateau is defined as a stall in your progress. You may have been losing weight and gaining muscle for months, but something has changed. You’re no longer reaching your goals or growing stronger. You’re simply stuck without seeing any further results.

Plateaus usually become a problem when you’re:

• Continuing the same exercise routine.
• Continuing the same diet.

Essentially, a plateau can only be a plateau if you’re still following the same routine. This means that your diet that has worked for so long is no longer working, and the same can be said for your workout routine.

Determining if a Plateau is Reached

before you go into full panic mode, you want to make sure that you’ve actually reached a plateau. This requires a little diligence on your part because you want to analyze everything you’re doing and write it down for a few days, or even a week.

This means that you’ll:

• Track all of your meals. I use myfitnesspal to track all of my meals and have an appropriate macronutrient breakdown, including calories, carbohydrate intake, protein intake and fat intake. If you’re still on track and your progress remains stagnant for the next week or so, you’ve reached a plateau.
• Workouts also need to be tracked. You need an accurate measurement of your workouts. Are you going to the gym as often? Are you following the same set and repetition structure? Monitor all of these metrics because skipping a set or missing a day or two at the gym can hinder your progress greatly.
• What are you doing outside of the gym? If you’re not getting enough sleep, you’ll notice your performance suffers in the gym. Your body simply won’t have enough time to rebuild muscle.

All of these factors can result in a plateau.

Progression Slowed and Not Stalled

Sometimes, people naturally assume that they’ll continue on a linear path with their routine. What does this mean? If you lost 10 pounds during your first and second weeks, you’ll eventually slow down to the point where you only lose maybe 5 pounds a week, or even 1 pound a week – it’s natural.

The same goes for strength training. In the beginning, you may be able to add more and more weight before you eventually hit a wall.

A great example of this can be seen with Olympic weightlifters. An athlete may train daily before they hit a natural genetic limit.

An athlete that bench presses 500 pounds is certainly attempting to reach higher limits. It may take this person a year to be able to lift 510 pounds, even though he increased from 100 pounds to 200 pounds the previous year. There comes a point where progress slows naturally, and progress may actually halt altogether as a person ages.

Change Your Routine

You’ve determined that you’ve reached a plateau, and one of the biggest issues is that people like to stay within their own routine. If the routine worked in the past, people have issues with changing what used to work. But your body has a way of adapting to continual stress and routine, meaning that you need to switch things up every once in a while to see results.

Dietary Plateaus

No matter how little you eat, you’ll never be able to hit 0 pounds. Your body will naturally hold onto weight for energy. In fact, eating too little can cause your body to store fat and your metabolism to slow as a sort of defense mechanism.

If you’re following a proper diet, where you expect to lose 1 to 2 pounds per week, you may need to simply change up your routine.

This means:

• Tracking your caloric intake.
• Monitoring body fat.
• Changing your macronutrient

Another major issue, especially when trying to lose body fat, is that people tend to look at the scale, but not their body fat measurements. I know many people that have lost a massive amount of body fat, but stayed relatively the same weight. Muscle growth occurs which may not show on a scale, but it will when measuring your body fat.

If you’re not losing body fat or weight, try changing your routine in the gym and take a good hard look at your diet.

Muscle and Strength Plateaus

Every person that has ever entered a gym has reached a plateau. What happens is that the body learns to adapt to the stress and time-under-tension. If you’ve reached this strength plateau, you’ll want to change your routine. This can be done in several ways:

• Add more weight, and reduce reps.
• Reduce weight, and add more reps.
• Change your exercises.

Your body adapts, so you want to change your periodization’s, or “cycles” as people say. Try using resistance bands for the next to set. Do pyramids where you incrementally increase and decrease the weight. Engage in HIIT, or simply change the exercises you’re doing to overcome your plateau and finally achieve the results you want.