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Carb Backloading Results

Posted on July 14, 2014 by BBWarehouse There have been 3 comment(s)

Carb Backloading Results

If you visit the blog frequently, you may have read my Carb Backloading Explained post last month and if you haven’t click here to get yourself over there and have a read! 

In this post, I will share with you my Carb Backloading results of 5 weeks following this plan. The 5 weeks include the initial 10 days depletion which is required to achieve Ketosis.

Below are the before photos. In these photos, my bodyfat was around 15% after what some may call a ‘dirty bulk’. I have always been about eating clean and lean gains. However, for 2 months, I decided to gain as much weight as possible, aiming for 1-1.5g of protein per pound of body weight and aiming for around 4000 calories a day of good and bad foods. I went from 84kg to 94kg which is a huge weight gain in 2 months but with this, came a lot of extra body fat.

BEFORE

CARB BACKLOADING BEFORE  CARB BACKLOADING BEFORE

 

Below is my results of 5 weeks Carb Backloading. As you can see, my bodyfat has dropped, I am now around 11% and my weight has dropped to 87kg. My goal was to continue to gain size but reduce body fat at the same time which many say is not possible. I didn’t take measurements before and after, which is a shame as I would have been able to do a good comparison. However, I feel I have gained lean muscle and reduced my body fat percentage simultaneously.

AFTER

CARB BACKLOADING RESULTS  After 3

Here is an example of my plan throughout those 5 weeks.

30g Carb Day/Depletion Day

6:00am - Wake up, drink a cup of coffee with Pure Coconut Oil

10:30am - 4 Boiled Eggs (2 egg whites and 2 whole eggs) + 2-3 rashers of bacon + 1 Scoop of Pure Whey 80

1:00pm - 150g Chicken Breast, Broccoli, Green Beans, Lettuce, 1 tbsp of olive oil

3:00pm - Handful of almonds, walnuts and some cheese

4:00pm - weights sessions

5:30pm - 1 scoop of Pure Whey 80

6:00pm - 150g of fish (of your choice), spinach, green beans, tomatoes, 1tbsp of olive oil

9:00pm - handfull of almonds, walnuts and 1 scoop of pure 80 + 2-3 rashers of bacon

Carb Load Day

6:00am - Wake up, drink a cup of coffee with BBW Coconut Oil

10:30am - 4 Boiled Eggs (2 egg whites and 2 whole eggs) + 2-3 rashers of bacon + 1 Scoop of Pure Whey 80

1:00pm - 150g Chicken Breast, Broccoli, Green Beans, Lettuce, 1 tbsp of olive oil

3:00pm - Handful of almonds, walnuts and some cheese

4:00pm - Weights Sessions

5:30pm - 1 scoop of Pure Whey 80 + 1 scoop of dextrose.

6:00pm - From this time up to 10pm, eat all the carbs you want! Aim for 1g of carbs per pound of weight if you want to lose body fat and 2g of carbs per pound of weight if you want to gain muscle. I had anything from Pizza, Ice cream, bread, etc but make sure you keep your protein intake high and have a source of protein with every carb meal. For example, If I had ice cream, I would have a Premium Protein Cookie with it as well.

 Here is a list of foods you can use to create your own Carb Backloading plan:

Protein - Pure Whey 80 or Performance Diet Whey, Steak, Chicken, Fish, Tuna, Pork Loin, Eggs, Turkey, Low Fat Cottage Cheese

Fats - Avocados, Coconut Oil, Olive Oil, Flaxseed, Peanut Butter, Walnuts, Almonds, Pistachios, Cottage Cheese, Eggs, Bacon, Green Olives, Omega 3/Fish oils

Vegetables - Asparagus, green beans, cabbage, kale, lettuce, cucumber, spinach, small portions of tomatoes, broccoli

Carbs - For your Carbload evenings - Anything you want! You choose!

Overall, I have seen some good results and found Carb Backloading a great, easy, fun way to diet that most people would be able to fit in to their day to day llives. I am going to continue with this style of eating and report back again in a few months with more updates.

If you have tried Carb Backloading before or you are thinking of trying it, do let us know how you get on. Any questions, post away and I will do my best to answer them!

You can follow me on Twitter @carlosfilippsen

By Carlos Filippsen

On behalf of


This post was posted in Athletes and was tagged with body transformation, carb back loading, carb backloading, results

3 Responses to Carb Backloading Results

  • Great results
    well done!

    Posted on July 15, 2014 at 9:05 am

  • This looks very interesting - however is it possible to apply this if you train in the morning first thing??

    Posted on July 15, 2014 at 12:08 pm

  • Thank you Ben!

    Grant - It is definitely possible to apply this if you train in the morning. You need to make sure you do the 10 days depletion. Once you have completed this phase, you can have a maximum of 30g of carbs after your morning session and save the carb load to the evening as you would if you training in the evening. The best carbs to have after your session in the morning would be fast absorbing/sugary carbs. I would recommend a scoop of Pure 80 and a scoop of Pure Dextrose after your morning weights session, eat no carbs all day and carb load in the evening as normal.

    Posted on July 15, 2014 at 7:15 pm

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