Q&A With Kiefer

Your Questions, Answered:

Okay, I accept that massive insulin spikes may be the key to long-term fat loss, but I’ve been warned by my doctor that I’m “pre-diabetic.” What is the effect of these spikes on someone whose insulin sensitivity has been blunted by as much abuse as mine has? Will I be able to pull out of the diabetic death spiral despite flooding myself with a 600 gram weekly carb ingestion?

I don’t want to give medical advice, but right now, there are physicians using The Carb Nite Solution and looking at the effects of these weekly insulin spikes. Thus far—and we’re talking about well over a year’s worth of data, and two years in some cases—there’s absolutely nothing detrimental about this insulin spike, and it may actually be beneficial.

Like I’ve said before, we need studies on these types of protocols to see if they’re more efficient than a true low-carb diet that never spikes insulin levels. My take, from the research that’s out there, is that insulin levels need to be spiked periodically for optimum health, repair, and body fat loss. It’s not just a trick or a cheat. It’s actually a necessity for long-term health.

In Carb Back-Loading, there are some areas where I don’t agree with you. You can’t assume everyone’s insulin response, sensitivity, and resistance are going to be the same even if they have excess adipose tissue. You’re not taking genetic variations—and anatomical variations—among individuals into account.

This is total bullshit, and you obviously didn’t read the book. The whole thing is about how you have to tune the diet specifically for you, because there’s so much individual variation. That’s what three-quarters of the book is about.

Every individual is obviously going to be different, and that’s why the book can’t, and doesn’t, make any very specific claims. And as far as saying that one person won’t have the same insulin response as another, that’s absolutely true—but for somebody whose pancreas is working, and who’s not on insulin, you can assume that relative to each other, higher glycemic foods will produce a higher insulin response than lower glycemic foods. To claim anything else—or to say I haven’t covered this at length—is asinine, and I think the part you’ve misunderstood is what I said to do with the banana after your workouts.

I’m currently on my second day of my second week of The Carb Nite Solution, and I’m having some bad lower back pain, with a slightly elevated body temperature. I’m drinking plenty of water, so could this be related to the diet?

Lower back pain and elevated body temperature? Sounds like you might be taking something else, if you catch my drift. I’ve never heard symptoms like these reported, even a single time, from anyone on CNS. This sounds more like some kind of local infection, and I doubt it’s in any way related to the diet.

I’m starting the sixth day of “reorientation” on The Carb Nite Solution, and I’ve actually gained a pound or two. I’ve drastically reduced carbs (and calories), and I’m following the rules. Am I supposed to lose weight during this period? Am I screwing something up?

meatNot everybody loses weight over the first month. This isn’t uncommon. The majority of people will consistently lose weight over that first month, though. Your problem may be with your fat content. You said you’re at something of a caloric deficit, so my fear would be that you’ve accomplished this by cutting out too much fat and trying to rely on lean meats.

That’s usually the case in most of these scenarios. People try to rely on lean meats, they don’t get enough fat, and their bodies don’t respond very well. That’s because you’re not really on a true ketogenic diet at that point. Your body is making ketones, but it’s not mobilizing body fat like you want it to. My first response here would be that you need to increase the amount of fat you’re eating.

This is more of an intermittent fasting question than anything else. Like most people, I’ve tried “Kiefer Coffee” in the morning in lieu of a regular breakfast, with the goal of staying in a fasted/autophagic state until breaking the fast later in the day. I know this coffee style has no carbs, and negligible protein, but with all the fat content, can you really claim that it doesn’t break the fast?

If you’re just having pure heavy cream, it’s not going to have any detrimental effects on the fast. The real question here is why you’re fasting for so long. If it’s for purely autophagic responses, you’ll already get the maximum benefit of that from sleeping for eight hours a night. If there’s some other reason, i.e., you’re trying to get some advantage out of your morning hormonal surges, then eating the heavy cream—or even bacon—is your best bet.

That fat takes a lot of time to absorb and get used in your system, and nutrient signaling isn’t happening in your body because those nutrients don’t signal much. Bacon could, because it has protein in it, but the fat itself isn’t going to have any effect. That’s why I recommend the heavy cream.

Adding MCT and coconut oil would theoretically break the fast because you’ll get some nutrient signaling at the cellular level, but if you’re concerned about the autophagic properties for cellular health, ketones can actually accelerate that process.

The question, again, pertains to why you’re fasting in the first place. Regardless of your worries about autophagic processes, having heavy cream isn’t going to affect anything, and coconut oil will help keep the processes you’re looking for going anyway. I just don’t know why you’d do IF in the first place. It’s an inferior diet strategy, and that’s your primary problem here. 

  • Nick Wakin

    Thanks for everything Kiefer. On your next QA could you address what one would with eating when the work the night shift for three nights a week. Would we keep eating times the same even though sleeping times change or change eating times to coincide with sleep times. Thanks

    • Procharged

      My wife has the same situation here.Nightshift nurse 3 rotating eve. a week.

  • bernie

    actually after reading through cbl i realized that it didn’t address the most important thing of all. the sleep. for someone with odd sleeping time, information like how much sleep, what constitutes sleep (breakable, undisturbed), how many hours before sleeping is the best time to exercise, how many hours after sleeping should you start eating and if your sleep is disturbed eg you wake up for an hour after six hour sleeping and sleep again for an hour after that at what time is your real morning time start. also how about people like doctors who have messed up sleeping pattern (some time sleep at day time, some time night, some time evening irregularly. the students and housemen have really messed up shift schedule, really!)

    never mind the eating, i’ll just take 12- 14 hour fast before starting eating, but an info about the exercise time and definition of sleep would really help

    • DHKiefer

      I agree with you. This is a glaring gap in the text. I will be fixing this. I never realized how many people endure a job that forces them to be chrono-shifted, nor did I realize how many different sleep patterns exist.

      • TP

        Looking forward to reading the fixed text!

  • Guest

    Good stuff, thanks for taking the time to write.

  • Brian Roth

    Good stuff. Thanks for taking the time to write.

  • Jason Detwiler

    Kiefer, on the coffee: After 530AM training and your specified shake PWO at 7AM, I’ve been having a cup of coffee with coconut oil around 9-10AM. Should I keep it like it is, drop the oil, or what? ULC lunch is 12-1 or so.

    • DHKiefer

      Keep it in.

      • Jason Detwiler

        The only thing I can think to say is, “That’s what she said.”


  • Stan

    Great to see Q&A session really nice to see the questions that others have and to get the answer from the source. Hope this will becomes a regular occurrence,as time permits.

  • Cbl

    Heres a simple q. When does the new carb nite debut?

    • DHKiefer

      Simple answer: on the date it’s released.

      • Drew

        That is quite the simple answer! Is there any timeline for the book? 3 months, 6 months, a year?

      • swole1

        You are such a spaz.

  • Mark Thomas

    Love your style, Kiefer.

  • Josh Bobbitt

    Anyone else a little put off by the tone of this? I realize it may just be me, and and I might not actually fit the culture (which is fine), there’s just a tone to a lot of this that is sort of off-putting.

    (That’s coming from a place of love. The work of this site has been life-changing for me. I want it to be for as many people as possible.)

    • Jonathan Blough

      Not me. I actually thought the banana joke was hilarious. :)

      • Amber Tate

        I did too! Always pays to have a sense of humour

    • TP

      I definitely see where you’re coming from…. As a parent of a 4 yr old, and 6 yr old, this culture is something I definitely wouldn’t expose to them.

      However, looking at this more selfishly, I am 100% in support of Kiefer’s style. I like the way he calls it like it is. The word “raw”…whatever that means…comes to mind–similar to how I try to convert myself into “beastmode” during my workouts.

      Otherwise, if I don’t have the proper mental attitude during my workouts, I end up simply going through the motions…b/c I am inherently lazy. If I don’t push myself hard enough, then I may not enable me to trigger the [metabolic?] benefits of lifting heavy weights–I think I recall reading Kiefer describe something about this in the CBL ebook.

      Anyway, in short, I agree–this doesn’t really seem like a place where those looking for a “loving” culture will feel warm and cozy. I only started looking at CBL just over a week ago; my impressions so far are that this community attracts those tend to aggressively attack their workouts…in order to get muscular and ripped. “Raw” folks. :)

    • DHKiefer

      Josh, I understand your point and I think you’re absolutely right. I’m not the nurturing type, particularly when it comes to asinine harangues in the guise of a question (this has nothing to do with you, by the way, but the unedited versions of some of these questions). I tend merely to be straight forward and honest. Most people assume this is some sort of verbal abuse or vitriol, but it’s not. Everybody tries to be politically correct and snuggly, and in the process, good information is delivered in a confusing miasma of this-answer-sucks-but-won’t-affend-anyone-isms. I think the integrity of what I have to say is too important.

      In short: if you need to be coddled, I’m not your guy. If you do however want the facts and you can put up with my back lash when I’m annoyed by thoughtless remarks and questions, then you’ll acquire that elusive power called knowledge.

      • Josh Bobbitt

        I appreciate that response, Kiefer. There’s somethig to be said for someone who knows exactly who he is, and doesn’t make apologies for it. Even if it’s not in line with how I would operate, I appreciate that aware of and transparent about that.

  • Josh

    How does stress affect CBL and its efficacy?

    • Demetrius Sarigiannis

      I am particularly sensitive to lack of sleep and stress. I can visually see a difference on my body comp between “normal ” work weeks and weeks where I’m under a lot of stress for deadlines or results. I think the degree to which we respond to stressors is highly individual- combo of genetics and environment.

  • KK

    Awesome! Love they way Keifer is so bluntly clear about certain
    issues and has very strong opinions. For a change someone is not trying
    to be politically right and please everyone.

  • Rakesh Patel, MD

    Nice to see Q/A back. In regards to pre diabetic patients. I have seen big changes in glycemic control, wt/fat loss, and reduction in medication burden with running programs like CNS. It is also sustainable due the weekly CN from a psychological perspective. I find that this sub-type of patients really do better with more fat than protein

  • TP

    Usually, my workouts are at 6am. Therefore, it’s obvious to me that I follow your sample meal plan for 6am workouts most of the week.

    However, if tomorrow is my OFF day, I thought I’m supposed to limit my carb intake during tonight’s dinner. If this is the case, how come your sample meal plan for OFF days includes a pizza for dinner? Doesn’t pizza crust have a substantial amount of carbs?

    In other sample meal plans, I also noticed that you recommend having a hypertrophic shake before bed. Are your clients usually able to get a decent night’s sleep while taking in 200-600mg of caffeine (in the shake) right before bed? Given my current sleep issues, I’m a bit nervous to try it.

    • TP

      …but I will consider trying it you’ve found the shake doesn’t affect most of your clients’ sleep.

  • D-Rad-G

    John – After I pig out July 4 weekend, I’m planning to go all in on CBL. Here’s my question: do I need to cut out my brisk (4-5mph), fasted, hour-long walks that the dog and I take nearly every morning? I guess my real question is: will my walking burn glycogen I’ll store from CBL, leaving me little (none?) for my workout later in the day? Looking forward to giving this a try in a few weeks!


      I also would like an answer to this. I deliver the mail, and have to walk 6-7 miles a day. I was wondering also if I needed to adjust anything about CBL to avoid draining my glycogen until I work out a 5-6pm?

    • gorana

      seriously? glycogen depletion by WALKING the dog/DELIVERING the mail?

      • D-Rad-G

        WTF? Consider: (1) my walks are faster than some people jog, which I’m pretty sure uses glycogen; (2) online resources are inconsistent; and (3) Kiefer recommends in his CBL book that one does not do cardio (is my question part of why?).

        • gorana

          I am sorry – I have not even read any of his books yet soo I guess you know more than I do…but as you say he does not recommend CARDIO!

    • tzanghi

      4-5 mph walks are not in the glycolytic system to a significant degree. However, the walks really aren’t doing much if anything for you.

      In short, if you’re backloading, don’t worry about this.

      • D-Rad-G

        “The walks aren’t doing much if anything for you,” other than helping me shed significant bodyfat without changing my diet, easing stress, aiding recovery after heavy squat and DL days, dropping my resting pulse by 10 bpm, and reducing blood pressure by a few points.

        You may be right about the walking not burning significant glycogen, but I’m hoping Kiefer will chime in on this as well.

        • gorana

          You asked a question and got an answer – if you do not like the answer and want to cut out the walks I suggest you do so :)

          • D-Rad-G

            I’ve not seen an answer from someone whose opinion I trust. :)

          • coup

            Dudeguybro, You asked the question in a comment/forum! You don’t get to choose who answers it. Really?

          • D-Rad-G

            Well, I did address it specifically to John….

          • DRAP

            What tzanghi was trying to say is that walking isn’t the most beneficial form of cardio for loosing weight.

            Your body will adapt quickly to LISS cardio and therefore the benefit you get from it will drop significantly over time (unlike with HIIT)

            Most bbuilders who do LISS are on PEDs so whatever they do will work. There is plenty of research which shows that LISS cardio drops overall metabolism over time.

            Although it is great for recovery between leg sessions.

        • tzanghi

          You’re attributing WAY too much of your success to walking. You’re certainly not getting all that from walking. It sounds like it’s having a great placebo effect, though, so it may be better off left in.

          You asked a question looking for the answer you want rather than the truth.

          • D-Rad-G

            First of all, the question I’m looking for the answer to is: “will my walking burn glycogen I’ll store from CBL, leaving me little (none?) for my workout later in the day?” (See above.) In other words, do I need to make any adjustments to CBL to continue to walk? I’m not looking for any specific answer: if the answer to my question is “no,” so be it. If it is “yes,” then what adjustments should I make?

            You don’t know what you’re talking about re my “success.” How else do you explain losing 5 pounds of fat while doing absolutely nothing different except doing fasted walks in the morning? Have you ever walked 5 hilly miles outdoors in an hour?

          • tzanghi

            I use to run a 5k 5 times per week. I know what walking is capable of and what it is not capable of. I cannot tell exactly what is causing your losing “5 pounds of fat” r, however I’m 99.9% sure it’s not solely from the walking. Have you tracked your macronutrient intake? Nutrient timing? Fiber intake? Sleep schedule? Has your programming been exactly the same? All of these things can effect your body composition. And even if walking were doing this, you would have gotten more out of doing another form of exercise instead.

            I’m not trying to give you a hard time, but your body will adapt rather quickly to walking that much to a point that you will be expending roughly the same amount of energy whilst now walking a lot more than you used to at the same energy expenditure or similar.

            As to your original question, no, walking will not burn a significant amount of glycogen, especially if you run the prep phase to become “fat-adapted.”

          • D-Rad-G

            Can’t be more clear: NOTHING ELSE CHANGED. Diet, sleep, macros, lifting programming, everything. Sorry buddy, you just don’t know my body as well as I do.

          • Jackson Carroll

            Also, I don’t believe you’ve been one to train max strength if you claim you ran 5k 5 times a week. Training with maximum weights does plenty for metabolism. Additional morning fasted cardio can be significant.

          • Jackson Carroll

            Some of the best bodybuilders in the world only do morning fasted cardio by walking “sub-panting level” which ends up being around 2-3mph on an incline treadmill.
            I suggest you check your sources before making such accusations.

    • Mason Zuleger

      Aerobic exercise, generally, does not use glycolytic stores for energy. You should be fine as long as you’re not so out of breath that you can’t hold a conversation… at that point you may begin using glycogen as fuel.

  • Mike

    Thanks for all you do Keifer. How does taking metformin impact cns or CBL? To get the best result would you take it on a carb nite? I realise you can’t say to take it or not I’m curious as to the effect of taking it on a carb nite

    • Justin

      Dr. Patel? Kiefer?
      I’m interested to know… could it be a way to hack CBL for even greater tGLUT benefits? or better CarbNites if one is insulin insensitive to some degree?

  • Bob Hagan

    The last answer regarding IF confuses me and may just be a confusion of terms. I have been skipping breakfast (with the exception of coffee with MCT oil and grass fed butter). I thought this was a version of IF which Kiefer supports. Just for the record I have been on the CNS for 6 months with very slow results so I have been tweaking by decreasing fat levels and then increasing fat levels (which seems to be working better) changing my workouts from morning to night time etc progress has been slow but at 52 years old I have accepted that at my age results may take longer. So I expect to stay on the CNS for at least 6 more months (50lbs to go). is substituting breakfast with fat laden coffee a good idea on CNS and is this or is it not a form of IF? Also great to be hearing from Kiefer again, The forums are great but somtimes its hard, with limited time, to cut through it all to get to the best information.

    • DRAP

      CNS or CBL are like improved IF diets. Essentially they follow the same idea but Kiefers diets have been formed specifically for certain purposes (dropping BF or building lean muscle).

      I wouldn’t stress too much about the coffee. Have a late breakfast (2 or more hours after waking) and drink black coffee till then, or if you enjoy whipping cream or coconut oil/ MCT oil then add it.

      You could even have the “kiefer coffee” as the 1st meal and push the breakfast meal a little later… It’s up to you.

      Hope the fat loss goes well! I wouldn’t expect to lose more than 1 pound of weight per week after the first month or so.

  • Frank

    The May 27 Facebook post “Skipping food until the afternoon can accelerate fat loss during a Strength Accumulation protocol, but not for Density Bulking.” That’s what I have been attempting and your answer above insinuates that is an inferior strategy.

    • Justin

      Autophagy and intermittent fasting seeks benefits other than just fat loss.
      But maybe I misunderstand… you’re referring to the last question answered in the post?

    • Breeze

      I read the same thing and also the part about Breakfast – the most important meal to SKIP. What gives?

  • MD

    This may be a strange and elementary question but its got me perplexed.

    Skip a carb nite or have 2 carb nites in a week?

    So I have a question, My current carb nite has been happening on Saturday. I just found out there is a function next Tuesday night I would like to make my carb nite. Following the 1 time a week 5 days in between I cant do my CN again until Thursday this week, and then I wont be adhering to the 5 day period for next Tuesday. Under circumstances like this where we have a special event with short notice, are we better off skipping the current weeks carb nite or just deviating form the 5 day minimum rule this one time?

    Another concern I have is alcohol, The book clearly states 2 drinks a carb nite, anything more can you ruin your body’s ability to effectively burn fat for up to 5 days. Could you provide the study this happened on, it is a huge fight with my father every carb nite he keeps wanting to drink more and he continually claims hes read studies that say the only reason alcohol is frowned on while dieting is because of the high sugar mixes (he only drinks diet tonic and gin no sugar) so he thinks that does not apply to him.

    Thanks for everything My whole family is on the CNS and seeing great results it was a tough sell for them due to past failures with Atkins where they fell into the faulty logic of staying on induction for extended periods of time.

  • jchapas

    Kiefer– appreciate all your articles. I ran into this one posted by the people at examine.com attempting to debunk your article on “why women shouldn’t run.”


    Would love to see your response. Sounds like they are attempting to through rocks at your argument, I think they are highly unsuccessful, except for people who are looking for reassurance on why they should continue to run.

    • DHKiefer

      There’s not really much to say about that article. It’s all opinion, no science. The guys who run Examine.com dislike me because I pointed out that all of their “articles” appear to be rewritten wikipedia articles (they even use the same references).

      • Thor

        No, they dislike you because you’re wrong and apparently don’t know what science versus opinion is, especially when they actually READ the articles you were referencing and came to massively different conclusions

  • Sal Dimarco

    My concern is with the morning coffee and skipping breakfast. I usually have coconut oil and maybe a small portion of whey to prevent muscle wasting. sometimes i even add heavy cream to the mix. is that counterproductive? i seem to have plateaued on my diet. Also, when does skipping breakfast and waiting till lunch cross the threshold into intermittent fasting?

    • Justin

      Kiefer recommends repeating the morning accelerator shake a few times if you want (to prolong fat-burning through the morning), which should prevent any muscle wasting and keep you in fat-burning mode… but then you want to hit your pre-workout macros (see CBL appendix) and have adequate energy for your workouts, no?
      Dunno about the fine line between IF and prolonging the morning fat-burning on CBL… not sure about IF… I think the IF dieters tend to avoid protein, no?

      As for your plateau, what’r your goals? Fat loss? Muscle gain? What’s the priority?

    • Cruton

      A “plateau” is just your body reaching an equilibrium to your current nutrition and exercise program. It usually occurs 4 weeks after a radical change. The whole muscle wasting is over-hyped. Especially by companies selling protein shakes. If you are lifting weights consistantly your body will adapt to be able to perform the task you are requiring from it. Whether or not you use 1 or 2 table spoons of cream in your coffee, a bit of whey for breakfast, first meal at 10am vs lunchtime, 10 meals a day vs 1 meal a day will fall in to insignificance compared to workout volume, total calories and macro’s.

  • Sheila Hollinger

    ” That’s because you’re not really on a
    true ketogenic diet at that point. Your body is making ketones, but it’s
    not mobilizing body fat like you want it to. ” Can someone explain “mobilizing fat” please. Thank you

    • gorana

      “burning fat”!?

  • Harbhagat

    Hello guys, I was wondering if Carb Backloading works fine with MMA training and olympic gymnastics.


    • Justin

      Hmmm… my guess would be “not optimally,” because of the type of exercise, not depleting glycogen reserves. Maybe if your training/gymnastics are as taxing and somewhat similarly structured in effort as HIIT training, where you’re 30s-2min of 100% intensity with some 2-4min rest inbetween sessions… like I could see some fighting rounds being if they’re balls-to-the-wall fight, not just dancing; or, if the gymnastics produce intercostal-hurting breath-stealing results from the intensity. CBL largely depends also on the tGLUT activation though… look into that.

      But try playing around, there’s probably benefit to just eating CBL style, but with smaller backloads (depending on your muscle mass)… so long as your energy is consistent and adequate during your training.

  • Marion

    I am little bit confused about the usage of vegetal fat,
    It says in the version of CNS I have (p.47) that polyunsaturated fat is very healthy and should be used during the diet on the non-carbs day, but then I keep hearing that animal fat is the best and I should avoid vegetal oil, so should I toss the olive, avocado and flaxseed oil I bought, as well as my non-sweet almond butter?
    Thank you

  • Marion

    I was wondering something,
    I read in the book that all hydrogenated vegetable oils are mostly trans fat,
    But on the Froot loops box, it says No trans fat, and in the ingredients list, it says hydrogenated vegetable oil, how is that possible, is it a lie? Also, what do you think of BHT that they also put in those cereals? should we never eat them?
    Also, in some sugar free drinks (like Vitamin water 0), they put Fructose in the ingredients, how is that sugar free :S!!

  • http://www.renegadedad.net/ Tim

    Kiefer, I have recently re-listened to your interview with Dave Asprey about 7 times, taking lots of notes. Fantastic interview with lots of insights. One thing that surprised me (and I see it mentioned in the comments here) is that you mentioned MCT’s can “screw up” the benefits of fasting. Just so I am clear, you are saying that having any MCT Oil and/or Coconut Oil in the morning with Coffee will negate the fat burning effects of fasting in the morning?

  • Carol

    Started Carb Nite diet on Oct. 31. Have been extremely strick with the diet. Initially lost 7 pounds the first week. Back up 3 pounds after 23 days. Why am I not losing weight.

    Powered by UserVoice.

  • Jim

    Does stevia cause an insulin spike? I would like to supplement with some BCAA’s before my first meal of the day and the BCAA’s that I have are sweetened with Stevia.

  • Jim

    I know that everyone is different but when, in the carb backloading book, Kiefer says “splurge”, what exactly does that mean? To what extent? I am at 8% body fat but would like to go lower. Is it true that I need to switch over and buy the CarbNite book?

  • Alix

    female here, looking to loose fat and increase muscle.. My workouts vary weekly, some early am and some optimal time. I’ve read the ebook, and find loads of info on what to do each of the specific days. However, I’m confused on what to do the NIGHT of an early am workout if I plan on a 530pm workout the next day. Example – 5 am workout on Monday, 530 pm workout tuesday evening. I had a PWO shake after the am workout, and ate carb free rest of the day, do I remain carb free that dinner, or do I carb load in prep for the next days workout.

    Thank you for helping.

  • Richard Hanson

    Hey john it’s day 6 of carbnite and I have been feeling exhausted having panic attacks I do a lot of powerlifting please help

  • Mpaz

    I’m looking to start a carb back load diet, I’m about 87kg and 12% body fat, do I need to do a low carb phase before I start the cbl and if so how long for??

  • David

    Once you reached your desired goal that being 8 or 6% body fat, do you stop with the carb back loading or do you continue using it?

  • Duffy

    During the preperation phase I worked out every day, alternating weight training and HIIT. You claim that if you atleast do HIIT or resistance that one can shorten the prep phase to 7. How do i know if my body is in a fat burning state? I only ask as ive had two back loads so far, the first i bloated badly, the second, im not too bloated but feel very full! thanks in advance

  • charles

    Kiefer , i’ve loved read your book since you’ve put real science behind it , however i was wondering what do you think about these articles :
    http://josephagu.com/2013/05/04/an-objective-review-of-john-kiefers-carb-back-loading-part-2/ and http://www.muscleforlife.com/does-carb-backloading-work/ (and maybe this http://forum.bodybuilding.com/showthread.php?t=149292883 )

    PS : I am not a hater , i was just wondering

  • Prasanna Jai Ram

    i am 83 kg now.i take my hardcore drink thrice a day.1. a prewrkout drink 2.with my mid day meal 3.evening..is it a correct schedule or i need to make any change

  • Phil Duffy

    I have the carb backloading book…but I am struggling to follow the setup. According to the table I should be eating around 500 grams of carbs…that’s 2000 calories without protein and fats and I am not that sure of how much of this I need…my TDEE is only my around 2000. I am trying to cut fat and keep as much muscle as possible but can’t for the life of me work out how much of what I should be having