Originally Posted by jabster410
Thinking about trying carb back loading and was wondering if anyone had an easy to follow beginners guide? Thanks in advance.
This guy has a number of writings on the topic and they are free. There are some differences from CBL. I don't really remember them. The free writings may very well be superior to the pay-PDF as the approach is more macro / total kcal oriented. Either way, the CBL guy has leaked most of the PDF information over time, too.
If you want things easier than Silverhydra, let me emphasize a couple of things. ALL diets become additionally complicated when put into writing. Some of it is completely unnecessary, designed to keep you returning to the blog to generate multiple hits or to bulk up a pdf. Some of it might have value, but extremely limited value along the line of diminishing returns while greatly complicating the issue. At the core of it, cheat mode / cbl have only a couple of main points.
Cortisol is high in the morning, so it's easier to mobilize fat stores on a coffee breakfast. Drink black coffee for breakfast, eat protein later.
Insulin spikes post workout, shuttling carbs to muscle tissue. Also, a non insulin dependent pathway becomes activated which shuttles carbs to muscle. Spike your insulin even higher with simple carbs post workout.
Hit your protein target between the midday and late evening feedings.
Eat more on workout days and less on rest days. This is extremely easy to do on CBL styled diets as you simply skip the "carb backload" when you don't workout.