Carb Backloading - Lifting, Grappling, Eating

[Obscure Terror]

Cheers man, was going to compete in the British Open but it's a lot fo cash - instead I'm doing two other nogi comps for the same money and buying a new gi!

Tuesday 23/04/2013
Backload

7.30am wake

10.15am: 4 slices chorizo, 2 light babybels
12pm Lunch: 6 chipolata sausages, 2 slices Jarlsberg, zero carb Monster
15.00pm: 1tbsp peanut butter

Training: Bench
PWO - Shake & Krispy Kreme(30g carbs) craved this all weekend

Dinner 8pm: Beef Burritos(75g carbs), 2 raisin whirls(90g carbs) 2 pan aux raisin(90g carbs), small Mars bar(25g carbs)
Total carbs 310g

Body comp:

Spoiler

 

[Obscure Terror]

Wednesday 23/04/2013

6.45am wake

9.30am: suger free Red Bull
12.30pm: 4 light babybels
2.30pm lunch: lettuce & cucumber salad with 2 slices ham, 200g roast chicken, 1 hardboiled egg. No dressing
4.30pm: 1tbsp peanut butter, 4 slices chorizo

Training: BJJ nogi 1.5 hours

Didn't have dinner as got home too late. Had a biscuit and a handful of peanuts. Woke up with more ab definition FML.

 

[Obscure Terror]

Thursday 25/04/2013

7.20am wake

10.30am: 4 slices chorizo, 1 toffee, 1 piece of chocolate
12.30pm lunch: 2 chicken kebabs, greek salad, southern fried chicken breast, zero carb Monster
4.30pm: 2tbsp peanut butter, 4 slices chorizo

Training: Wrestling 1 hour

9pm dinner: taco beef 2 slices cheddar

Fucked up today with the carbs. Probably hit 40g-ish. Noticing more muscle definition in my quads and love handles are shrinking. Backload later - curry and cake I think.

 

[Obscure Terror]

Friday 26/04/2013
Backload day

7.20am wake

10.30am: black coffee 2 tbsp double cream
12pm lunch: 2 sausages, taco beef w/ 2 slices Jarlsberg, zero carb Monster
3pm: 1 bite of flapjack(5g carbs)
6pm - 1/2 lo-carb Monster(6g carbs)

Training: Deadlifts/Press
PWO Shake

9pm dinner: Curry: Chicken Korma & Jalfrezi, 1 peshwari naan, 1 vegetable bhaji, 1 vegetable samosa
1 slice banoffee cheesecake, 1 slice chocolate truffle cheesecake, 1 victoria sponge cake, 2 millionaire shortbreads

(samosa hiding under naan)

Wasn't very hungry during the day today so smashed it after training. Wasn't hungry straight after training so just had shake then cooked dinner. Easily 450g carbs.

 

[Obscure Terror]

Saturday 27/04/2013

10.30am wake (10 hours sleep)

11am: 3 sausages, 3 bacon, 2 slices cheddar
12.45pm: zero carb Monster

Training: Squats, BJJ Nogi 1 hour
PWO Shake

6.30pm diner: 1 beef burger, 2 hard boiled eggs, cabbage, leeks, mushrooms, red onions, pepper, some cheese

8.30pm: handful M&M's, diet coke

12am: portion donner meat, chicken pakora

 

[Obscure Terror]

Sunday 28/04/2013

8.30am wake - why? it's my day off FFS

9.30am: 3 sausages, 5 slices bacon

12pm: zero carb Monster, piece of chocolate, 1 chicken wing

5.30pm dinner: 2 bacon loin steaks, 3 egg omelette with peppers & mushrooms

9.30pm: 3 turkey sausages, 2tbsp peanut butter

Struggle on Sundays as I generally veg out watching tv shows/movies, playing guitar and reading. Tempting to gorge on carbs

 

[Obscure Terror]

Monday 29/04/2013

7.30am wake

10am: 2 light babybels
12.30pm lunch: 3 turkey sausages, 2 slices light leerdammer, monster zero
3.30pm: 2 tbsp peanut butter

Training: BJJ gi 1 hour

10pm: 2 turkey sausages, 3 eggs, mushrooms, 1 pepper, red onion, spinach, 3 slices leerdammer all scrambled

 

[Obscure Terror]

Tuesday 30/04/2013

6.20am wake

8.30am: sugar free red bull, 2 toffees

1.30pm lunch: BBQ buffet -salad, ribs, burger, frankfurter, chicken legs, cheese
5pm: piece of mousse, bite of donut(bad)

Training: Squats
PWO Shake

9.30pm: 6 lean beef meatballs, tomato&basil sauce, ravioli(70g carbs)
3 bakewell slices(100g carbs)
2 red velvet cupcakes(80g carbs)
250g carbs total

Body comp:

Spoiler

Diet was all over today as was at a theme park all day. Did OK. Backload not as big - appetite to gorge not there.

 

[Obscure Terror]

Wednesday 02/05/2013

7.20am wake

10am: coffee w/ 1 tbsp dbl cream, 3 light babybels
12.30pm lunch: 6 lean beef meatballs, 2 slices light leerdammer
14.30pm: 2tbsp peanut butter

8.30pm dinner: taco beef w/ peppers, muschrooms, 1 onion, 2 slices leerdammer cheese

 

[Obscure Terror]

Thursday 02/05/2013

7.20am wake

10am: coffee w/ 1 tbsp dbl cream, 4 slices chorizo
12.30pm lunch: taco beef, 2 slice leerdammer
14.30pm: 1tbsp peanut butter

8.30pm dinner: chicken & red pepper omelette, 4 eggs 2 slices leerdammer cheese

 

[Obscure Terror]

Friday 03/05/2013

7.20am wake

10am: black coffee
12.30pm lunch: 300g chicken breast, 2 slices leerdammer, 4 small chilli chicken bites
14.30pm: 2tbsp peanut butter

6pm: 1tbsp peanut butter, 2 slices leerdammer(was very hungry)

10pm dinner: sirloin steak, spinach & mushroom scramble(3 eggs, 2 slices cheese)

Not been training due to back being niggly and generally feeling pretty "flat". Lifting today and tomorrow, backload later.

 

[Obscure Terror]

Saturday 04/05/2013
Backload day

9am wake

11am: 1 tbsp peanut butter, sugar free jelly
12.30pm: 1 chilli chicken kebab
1.30pm: large diet coke (went to the movies)

3.45pm: Training - Deads & Press
PWO Shake, raisin whirl

7pm dinner: cheese pizza, 4 cupcakes:

Actualy I ate the pizza and 2 cupcakes, had a little nap, then had the rest

3am: 2 McDonald's double cheeseburgers, 6 chicken nuggets
I went out to a club and drank diet coke all night. Had a craving

 

[Obscure Terror]

Sunday 05/05/2013

9.45am wake

11.45am training: Bench
PWO shake & 2 danish pastries

2.30pm lunch: 2 bacon loin steaks, 3 egg omelette

7pm: 2 turkey sausages, 2 slices leerdammer, sugar free jelly

Was feeling really flat today so had some carbs after training, it's the only acceptable time to do it

 

[Obscure Terror]

Monday 06/05/2013

10.30am wake

12pm: 2 turkey sausages, 4 slices bacon, 3 slices leerdammer cheese
4pm: Rack of ribs

8pm: bowl of chilli

In the evening I gorged on carbs, still feeling really flat. No training so kinda screwed myself, gonna do a 5 day ultra low carb, train every day this week to empty glycogen then backload on Saturday and go set some PR's on Sunday. Don't need to redo a full prep phase fortunately.

 

[Obscure Terror]

Tuesday 07/05/2013

7.20am wake

10am: black coffee, 3 light babybels, 4 slices chorizo
12.30pm lunch: 2 chilli chicken kebabs, 4 slices lowfat leerdammer
3pm: 2 tbsp peanut butter

9pm dinner: 4 slices bacon, 2 eggs

Didn't train, I was so tired I just went home and slept until 8.45pm. BJJ tonight.

 

[Obscure Terror]

Wednesday 08/05/2013

7.20am wake

10am: black coffee, 3 light babybels, 4 slices chorizo
12.30pm lunch: 3 turkey sausages, 4 slices lowfat leerdammer, 1 chicken tikka kebab
3pm: 2 bites of pizza, half a small cookie (22g carbs)

Training: BJJ gi 2 hours

9.30pm dinner: 250g steak mince, 4 mushrooms, 1 pepper

Shouldn't have had the junk at 3pm but I trained really hard afterwards. Thinking of making some tweaks to the diet to increase my compliance - 3 backloads per week but smaller amounts. CUrrently doing a 300g and a 500g, will drop to 3x 250g. This isn't a "gorging" amount of food and should help alleviate cravings on off days.

Also ties in nicely with me starting to do Juggernaut over again, the higher volume wil need fuel.

 

[Obscure Terror]

Thursday 09/05/2013
Emergency backload

7.20am wake

11am: black coffee, 3 light babybels, 4 slices chorizo
12.30pm lunch: 2 chicke kebabs, bottle Pepsi max
3pm: 2 tbsp peanut butter

6.30pm: lo-carb Monster energy (12g carbs)

Training: Submission Wrestling 1 hour, deload squats
PWO: Lucozade(gatorade substitute for you septics) 32g carbs

9.30pm dinner: shake(30g carbs), chicken stir fry (50g carbs in noodles) 2 danish pastries(85g carbs) 2 pan aux raisin (80g carbs)

Training was brutally hard, did warm up, hard drilling with the purple and brown belts, then did some 6 minute rounds from standing. Then I lifted, lighter intensities than normal but a fair amount of volume. After I was shaky and light headed so I decided to backload, got some carbs in me from a sports drink and then ate when I got home. Supposed to get 300g carbs 3x a week but hit 275g. Felt way better and slept like a log.

 

[Obscure Terror]

Need to be more diligent with the logging...

Friday 10/05/2013

7.20am wake

11am: black coffee, 4 slices chorizo, 3 slices lowfat leerdammer
12.30pm lunch: 250g steak mince, 2 slices lowfat leerdammer, mushrooms, green pepper, 500ml Pepsi max
3pm: 2 tbsp peanut butter

6.30pm: 50g biltong(2g carbs), lo-carb Monster(back on the wagon)

10pm dinner: 2 venison burgers, cheese omelette(2 eggs, some emmental)

Saturday 11/05/2013

8.30am wake

11am: Monster Rehab (12g carbs), chicken mushroom & red pepper scramble

Training 12.30pm: Deload bench & BJJ no gi 1 hour (hard rolling)
PWO 3.30pm-ish Shake & Snickers(30g carbs), craving

6pm dinner: Steak nachos (50g carbs), 2 cookies (50g carbs) bag popcorn (40g carbs)
litre Diet Coke(all in cinema)
9pm: Double cheeseburger(what's in a bun, like 20g carbs?) 6 onion rings(40g carbs), half a cheesecake (60g carbs)

Hit like 280g carbs. Supposed to get 300g but it's touhg unless I eat Pizza.

Sunday 12/05/2013

9am wake

10.30am: 2 beef & red onion burgers, 3 slices emmental

Training 1pm: Deads/Press
PWO Shake, chocolate croissant(40g carbs)

5.30pm: Toffee Crisp bar(35g carbs)
7pm dinner: 250g chicken breast, mushroom risotto(110g carbs)
Slice of cheesecake(35g carbs), 1 small cupcake (30g carbs), 1 brownie(40g carbs)

11pm: small Mars bar (20g carbs)

Carb total 310g. Struggled to eat the risotto. I think 250g is a way more manageable goal

 

[Obscure Terror]

Monday 13/05/2013

7.20am wake

10am: black coffee, 2 slices lowfat leerdammer, 5 slices chorizo
12.30pm lunch: 200g chicken breast, 2 slices lowfat leerdammer, 4 small chicken satays
3pm: 2 tbsp peanut butter, handful of pretzels (10g carbs)

Training: BJJ nogi 1 hour(just drilled due to knee)
PWO: 3 haribo

9.30pm dinner: 6 chipolata sausages, red pepper and mushroom scramble (3 slices emmental)

 

[Obscure Terror]

Tuesday 14/05/2013
Backload

7.20am wake

10am: black coffee, 3 babybels
12.30pm lunch: Pepsi max 600ml, 6 chipolata sausages, 4 slices light leerdammer
3pm: 2 tbsp peanut butter

Training: Squats, Wrestling 1 hour
PWO Shake, half a Double Decker bar(15g carbs)

9.30pm dinner: 2 bacon loin steaks topped with emmental, croquette potatoes, carrrots/peas/green beans(90g carbs)
2 raisin whirls(85g carbs) 3 millionaire shotbreads(70g carbs)
Total carbs 260g

Way more manageable eating wise, no bloat.

Body comp post-backload

Spoiler

I seem to be losing fat from my ribs and lovehandles, ab fat is fairly static. Also chest is slightly shrinking. I think I'm down to my genetically stubborn adipose now, fat that I've literally had all my life. I keep thinking I'm not making progress but while I'm lifting if I look at my abs they start to show through a little. Need to stay consistent with diet and training I suppose.