If carb backloading is used sparingly, you can use it to lose weight and build muscle at the same time. I’ll explain in greater detail how this works, but let explain how diets for muscle gain are suppose to work. To make sure you have enough raw material (depends on the size of the house), it’s best to buy (eat) more material than you need. My advice to clients with big muscle gain goals (15  pounds of muscle gain or more), I recommend eating a ton of food. The science behind the diet has to with eating low carb throughout the day up until after your workout. Now you might be thinking that your fat cells will be starving for sugar too and the insulin will encourage those fat cells to soak up the sugar and make you fatter. For a majority of people who don’t want to stay lean, you’ll skip backloading on your off days. The off days from carb backloading will look similar to what carb nite solution, eating less than 30g of carbs for the entire day. Here’s a carb nite meal plan example, I also made a video of what a carb nite meal plans look like. It’s very easy for me to gain body fat, so what has worked best for me is doing carb backloading 3 days a week. I’m married with kids and my schedule can get a bit hectic depending on what family activities we have planned on the weekend. If you’d like to read other reviews I’ll post some of the ones I’ve read on an up coming post. Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. What should I record in my journal and what have others found to be useful journals while bouncing around a gym (paper, phone app, nothing and just record it later)? The link I have provided may be used as a starting point for those interested in weight training.I have been training for a while and I find writing down my routine on paper really useful, motivating, convenient and less tedious than using apps or none. You should record: date, time, what specific exercises you did, reps and sets, what body parts you focused on, duration of workout, intensity of workout, your mood, your energy levels, how you felt during the workout, your eating plans, your goals for the next workout, your weight, heart rate and anything else you can think of! Even if you can do more reps and lift more weight, but your heartbeat stays the same, it means your doing something very wrong - the single the most important muscle, heart, is not following your arms, legs, abdomen or whatever you are doing. Not the answer you're looking for?Browse other questions tagged workout or ask your own question. Are there any Android apps similar to RunKeeper, but for things other than running or cardio workouts?


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After much testing, personal review with myself and clients, I’ve found that carb back loading has a place to broader audience than I had thought before. So you have to eat a high calorie muscle gain diet to build muscle, then do a fat loss program to shred the unwanted fat afterwards. Now think about what happens if you eat more raw material than you need for building – that’s what gets stored as fat, the extra stuff. However, if you have the body type that tends to store body fat easily then it’s best to eat maintenance calories.
If you want to put on lean mass you have to put on a lot of body fat while building muscle – that’s where carb backloading comes in. By eating carbs we signal our body to increase insulin production, insulin tells your body to grow. Because your muscles have just went through an intense workout, your muscles will soak up most of that sugar because of the environment you created by carb backloading.
There are ways to optimize the plan based on your circumstance, but you will have to buy the carb back loading pdf. In case you’re familiar with carb nite, you may want to read my tips on low carb dieting that help when on the plan. With carb back loading, the time of day you work out is improtant and there is a certain amount planning involed. I have found that some weeks when I’m a bit off on my workout schedule and don’t get ample time to plan, I will do two carb back loads per week. If you have questions about the plan, post comments below and I’ll help you out the best I can.
Should it just be a matrix of stats (exercise name, weight, reps, and date) or is there other important information that should be recorded on normal basis?
The pdf highlights the importance of training journal, tips on how to keep a good journal, advice on Build Muscle and Lose Fat, Gain Muscle While Staying Lean, Gain Weight and Size. The more detail the better because it provides you with more of a complex picture when reviewing your past workouts and progress!
Progression happens via knowing what you did last week and doing it a bit better this week. Your workout log can be just as much a training journal where you jot down thoughts on your workouts.


If you work under the guidance of a trainer it can be helpful for him or her to go over your workout log from time to time.
Its a App (free) which has some paid for features depending on the level of information feedback you want. In my previous review of carb backloading, I said that it’s not ideal for people who are 30lbs overweight. The problem with not eating a high surplus is that you’re not creating the optimal environment for muscle gain. In the example meal plan above, you’re keep insulin levels low by eating low carb for breakfast and lunch. On weeks where I’m on point and feel super strong I will do 3 back loads per week and sometimes 4.
For me if I have a journal with me at the gym I am more focused as opposed to being all over the place and doing the same thing. Having a clear record of your training history means that you are always striving to progress and improve. The previous night's sleep, in my case, is easily the most determining factor of how well I perform in the gym that day. Better educating your trainer on how you respond to specific workouts and training regimens will only help them better plan your future training.
The main benefit is that it has images of the exercises you want to do, records your data and saves it online and guides you through whatever workout you select. I’ve changed my opinion on it because it really does work: lose fat and muscle gain at the same time. The ideal time to workout is between 4pm-7pm, but there are plans in the book to explain the modifications that need to made.
It allow for me to get a spike post workout after the backload, and benefit from the glycogen refill the next day. Keeping track of how well I sleep means that I am more focused on insuring a good night of sleep each day. I make notes of things that felt good, felt bad (handy for warding off injury), and thoughts on the next day of training. Traditionally, when you’re on a muscle gain diet, you will eat more calories than you burn to maintain a consistent caloric surplus.



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