Losing weight and building muscle are often seen as conflicting goals, as conventional wisdom suggests that to lose weight you should eat less, and to build muscle, you should eat more.
To keep protein intake high, vegetarians can use a range of lentils, legumes, quinoa and dairy products.
If you are vegetarian, try to avoid soy products, as they are full of toxins and can have a negative impact on your body.
Matt is a Personal Trainer who specialises in weight loss, as well as home and outdoor training.
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. Daily food plans are crucial to achieving your health and fitness goals, whether it's to build muscle or lose weight! Los Angeles Personal Trainer Riley Daye is an ACE Certified Lifestyle Consultant and Personal Trainer.
Unless otherwise stated, images used in this blog’s posts are found from different sources online, assumed to be public domain, and are displayed under the fair use principle.
This site requires Javascript to work, please enable Javascript in your browser or use a browser with Javascript support ? PREMIUM Conjugated Linoleic Acid ? 1000mg BEST CLA SUPPLEMENT Diet Pill ? Weight Loss for Men & Women ? Lose Belly Fat ?Appetite Suppressant ? Build Lean Muscle ? 90 Softgels - 100% Guaranteed! It’s worth noting that the diet plan below is aimed at the average person, looking to lose weight and build some muscle, not athletes, bodybuilders, or those with very high training loads. Highly processed and refined foods are to be avoided as much as possible, including sugars, wheat products, and man made trans fats. However, fermented soy products, such as tempeh, miso and natto, are fine as the toxins are destroyed during fermentation. Protein will be consumed with each meal (and snacks ideally), accompanied with a fat source, and bulked out with non-starchy vegetables and leafy greens.
Protein and fat will still be consumed with each meal, but also include a larger carbohydrate source as well as vegetables.


He has a degree in Sport, Health and Exercises Science, and now runs his own business in Shropshire. Different things work for different people and I was lucky enough to find one that worked for me. 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. You can call them Weightlifting Gloves, Gym Gloves, Workout Gloves, Exercise Gloves, or Lifting Grips. Protein is also used in the immune system, hormones, enzymes, and cell structure to name a few. Fat is the body’s preferred energy source, has roles in hormones and nerve conduction, makes up our cells and is key for the absorption of vitamins and minerals. On training days, carb intake will be higher, to adequately fuel training and replenish energy stores after training. However, lentils and legumes also contain high amounts of carbohydrates, so may replace the need for some of the extra carbs on training days.
Matt is also a Personal Training Mentor, coaching other trainers to build successful businesses.
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.
Fat intake will be moderate, and spread across saturated fats, monounsaturated fats and polyunsaturated fats.


On non-training days, carb intake will be lower, to allow your body to use its fat stores for energy. Without meat and eggs, saturated fat will also be low, so avocado and coconut can be used as substitutes. 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. 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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