Backloading into the IFBB

[ActionJackson]

I know we all come from different walks of life. I've read stuff here from power lifters, football players, strength coaches, regular every day gym rats, etc. etc. I'm sure I'm not the first, but id like to state my intention to utilize Carbnite, CBL, and all the DH principals to work my way to an IFBB Pro Card.

I know everything that goes into it. I've put in my time as a pro athlete and know the dedication and sacrifice it takes. I've also seen the ridiculous amounts of changes to my physique and overall health since I discovered DH. I want to push this as far as I can take it.

I'm currently at 220lbs at about 9 percent body fat. I'm finishing out the month of January on a bit of a cbl/carbnite hybrid im successfully using to slow recomp. Getting stronger and harder without losing any weight. Beginning in Feb I start a 6 month CBL Mass plan, staying as lean as possible to keep ready for an 8 to 10 week cut to one of two national qualifiers I'm looking at right now. From there its a matter of assessing how I am and how far I need to plan ahead a prep to take nationals and nab the pro card.

I'm hoping to log this long journey thoroughly (and hopefully entertaining-ly) here if theres interest.
My question to you guys is, does anybody know of any specific resources or logs inside or outside of this forum where I should be referencing? I follow John Meadows work closely as I know he shares some similar beliefs with Kiefer, and any similar suggestions would be greatly appreciated.

[Mikehr]

Hey man,

Welcome to the Forum!! I am also working on using these protocols to compete in my first show in July, if you search "Ferg" you will find his contest prep log which is pretty detailed and helpful.

What your plan starting Feb in terms of the mass gaining?

[ActionJackson]

Thanks bro, Ill check that out.

In feb, as far as diet goes, my plan is to add in more backloading days slowly until I am in full fledged carb backloading.

Currently, whats been working great for me in terms of getting leaner has been the carbnite/cbl hybrid I mentioned earlier. Basically and Tuesday nights I lift, follow that up with whey iso and leucine, then TONS clean carbs (usually white rice or a potato based meal). A few hours later I will add one fattier carb desert. Usually poptarts or turnovers. Then its ULC again until Saturday, which is based more on crappier foods. Saturday nights workout is followed by whey iso and leucine, then its usually pizza and ice cream with a half gallon of skim milk and oreos.

My plan for feb is to add in the "clean" backload from Tuesday 3 more times a week after each and every workout. I will keep the dirty backload once a week as well.

Also, I will be adding a hundred grams of carbs with leucine intra workout.

I will also be breaking the 12 hour fast about 8-9 hours in with protein and fat. mostly likely a daily meat and cheese omelet.

Sticking with the same ULC plan during the day. For me it usually ends up be 2 meals of red meat or chicken/fish with avocado or another extra fat source, with 1-2 quarter cups of nuts inbetween.

Adjustments will be made based on progress. If I'm not gaining quality size fast enough ill try either increasing quantities of food or adding another crap backload. Adjustments will be made based on not only weightgain or lack thereof, but on how tight or soft I am during and after backloads.

any opinions would be welcomed!

[Mikehr]

Thanks bro, Ill check that out.

In feb, as far as diet goes, my plan is to add in more backloading days slowly until I am in full fledged carb backloading.

Currently, whats been working great for me in terms of getting leaner has been the carbnite/cbl hybrid I mentioned earlier. Basically and Tuesday nights I lift, follow that up with whey iso and leucine, then TONS clean carbs (usually white rice or a potato based meal). A few hours later I will add one fattier carb desert. Usually poptarts or turnovers. Then its ULC again until Saturday, which is based more on crappier foods. Saturday nights workout is followed by whey iso and leucine, then its usually pizza and ice cream with a half gallon of skim milk and oreos.

My plan for feb is to add in the "clean" backload from Tuesday 3 more times a week after each and every workout. I will keep the dirty backload once a week as well.

Also, I will be adding a hundred grams of carbs with leucine intra workout.

I will also be breaking the 12 hour fast about 8-9 hours in with protein and fat. mostly likely a daily meat and cheese omelet.

Sticking with the same ULC plan during the day. For me it usually ends up be 2 meals of red meat or chicken/fish with avocado or another extra fat source, with 1-2 quarter cups of nuts inbetween.

Adjustments will be made based on progress. If I'm not gaining quality size fast enough ill try either increasing quantities of food or adding another crap backload. Adjustments will be made based on not only weightgain or lack thereof, but on how tight or soft I am during and after backloads.

any opinions would be welcomed!

That looks very reasonable, for the past 3 weeks I have prepping for a show and decided to forego it for some ethical reasons which you can read in my log (link in my signature if your interested). I am currentl between 8-9.5percent bf and got here using a once per week Carbnite, low fat the whole night but not counting carbs just all out basically and during the week strictly ULC except 25g post-workout carbs. This worked well stopped being too catabolic during the week workouts were good and weight loss even better.

Now Since I am not doing the show I am moving into a lean gaining mode, my coach hasn't given me the diet yet but I am sure it will be something along the lines of what your doing, slowly adding backloads and adjusting amounts based on gains.

I am much smaller tan you thoough only about 183 so I gotta watch the carb amounts. Definately start a log dude It would be awesome to have another bodybuilder on here contributing regularly!

[jmyers]

I'm definently going to be following your log.  Iam during the DB protocol until mid Feb at which time I will be starting my contest prep for my show in mid June.

[Mikehr]

I'm definently going to be following your log.  Iam during the DB protocol until mid Feb at which time I will be starting my contest prep for my show in mid June.

Do you have a log man? My show is july 8th as well.

[jmyers]

I'm definently going to be following your log.  Iam during the DB protocol until mid Feb at which time I will be starting my contest prep for my show in mid June.

Do you have a log man? My show is july 8th as well.

Not yet bro. When I start my prep I will be starting a log.

[Mikehr]

Oh ok sounds good dude!

[Ferg]

Hey man!
I wish you all the best in reaching your dreams.

I did my first comp last year, I used CBL and CN to prep for the diet (see my log in my sig below). And learnt ALOT. I think i finally nailed it on the head with about 2 weeks out haha. Even saying that I've learnt so much more since last year and continue to tweak things.

I helped a client diet pre NY's using the CBL/CN diet, with Dexa scans he lost 4.5kg of fat, and gained .3g of muscle in 8 weeks (at about 85kg bodyweight around 10% BF). and I'm about to prep another guy now.

So i am learning alot. It is hard piecing together everything from keifers articles, Q&As, and podcasts. Especially as alot of it is more orientated towards getting people from say 18% BF to 10%. Not 10% to 5%.

And thats only the contest prep side. On the bulking front I had pretty good gains just  following the book and hitting the CBL hard. Now I also work in alot of John Meadows stuff, and maybe don't go as overboard on the carbs.

[Mikehr]

Hey man!
I wish you all the best in reaching your dreams.

I did my first comp last year, I used CBL and CN to prep for the diet (see my log in my sig below). And learnt ALOT. I think i finally nailed it on the head with about 2 weeks out haha. Even saying that I've learnt so much more since last year and continue to tweak things.

I helped a client diet pre NY's using the CBL/CN diet, with Dexa scans he lost 4.5kg of fat, and gained .3g of muscle in 8 weeks (at about 85kg bodyweight around 10% BF). and I'm about to prep another guy now.

So i am learning alot. It is hard piecing together everything from keifers articles, Q&As, and podcasts. Especially as alot of it is more orientated towards getting people from say 18% BF to 10%. Not 10% to 5%.

And thats only the contest prep side. On the bulking front I had pretty good gains just  following the book and hitting the CBL hard. Now I also work in alot of John Meadows stuff, and maybe don't go as overboard on the carbs.

Hey man glad to see your still poking around and thats awesome your working with meadows! All the best

[jmyers]

Hey man!
I wish you all the best in reaching your dreams.

I did my first comp last year, I used CBL and CN to prep for the diet (see my log in my sig below). And learnt ALOT. I think i finally nailed it on the head with about 2 weeks out haha. Even saying that I've learnt so much more since last year and continue to tweak things.

I helped a client diet pre NY's using the CBL/CN diet, with Dexa scans he lost 4.5kg of fat, and gained .3g of muscle in 8 weeks (at about 85kg bodyweight around 10% BF). and I'm about to prep another guy now.

So i am learning alot. It is hard piecing together everything from keifers articles, Q&As, and podcasts. Especially as alot of it is more orientated towards getting people from say 18% BF to 10%. Not 10% to 5%.

And thats only the contest prep side. On the bulking front I had pretty good gains just  following the book and hitting the CBL hard. Now I also work in alot of John Meadows stuff, and maybe don't go as overboard on the carbs.

Hey bro, I'm starting my 16 week contest prep in 3 weeks and was just inquiring on how you ran the CBL/CN diet.  Any info would be greatly appreciated, thanks.

[Ferg]

Hey man!
I wish you all the best in reaching your dreams.

I did my first comp last year, I used CBL and CN to prep for the diet (see my log in my sig below). And learnt ALOT. I think i finally nailed it on the head with about 2 weeks out haha. Even saying that I've learnt so much more since last year and continue to tweak things.

I helped a client diet pre NY's using the CBL/CN diet, with Dexa scans he lost 4.5kg of fat, and gained .3g of muscle in 8 weeks (at about 85kg bodyweight around 10% BF). and I'm about to prep another guy now.

So i am learning alot. It is hard piecing together everything from keifers articles, Q&As, and podcasts. Especially as alot of it is more orientated towards getting people from say 18% BF to 10%. Not 10% to 5%.

And thats only the contest prep side. On the bulking front I had pretty good gains just  following the book and hitting the CBL hard. Now I also work in alot of John Meadows stuff, and maybe don't go as overboard on the carbs.

Hey man glad to see your still poking around and thats awesome your working with meadows! All the best

Yea i"m still here, I just don't get as much time to get on the forums. Had a pretty big break over Xmas as well, but hopefully I'll be back here more. Looking at competing again late this year, so maybe I can do a "getting to the stage 2.0" log with all the new things implemented.

Not working with meadows directly, I just subscribed to his site and read up on alot of his stuff. the guys pretty switched on!

[Mikehr]

Hey man!
I wish you all the best in reaching your dreams.

I did my first comp last year, I used CBL and CN to prep for the diet (see my log in my sig below). And learnt ALOT. I think i finally nailed it on the head with about 2 weeks out haha. Even saying that I've learnt so much more since last year and continue to tweak things.

I helped a client diet pre NY's using the CBL/CN diet, with Dexa scans he lost 4.5kg of fat, and gained .3g of muscle in 8 weeks (at about 85kg bodyweight around 10% BF). and I'm about to prep another guy now.

So i am learning alot. It is hard piecing together everything from keifers articles, Q&As, and podcasts. Especially as alot of it is more orientated towards getting people from say 18% BF to 10%. Not 10% to 5%.

And thats only the contest prep side. On the bulking front I had pretty good gains just  following the book and hitting the CBL hard. Now I also work in alot of John Meadows stuff, and maybe don't go as overboard on the carbs.

Hey man glad to see your still poking around and thats awesome your working with meadows! All the best

Yea i"m still here, I just don't get as much time to get on the forums. Had a pretty big break over Xmas as well, but hopefully I'll be back here more. Looking at competing again late this year, so maybe I can do a "getting to the stage 2.0" log with all the new things implemented.

Not working with meadows directly, I just subscribed to his site and read up on alot of his stuff. the guys pretty switched on!

oh ok yeah I pay for his exclusive site as well! Lots of great shit on there!

[Ferg]

Hey man!
I wish you all the best in reaching your dreams.

I did my first comp last year, I used CBL and CN to prep for the diet (see my log in my sig below). And learnt ALOT. I think i finally nailed it on the head with about 2 weeks out haha. Even saying that I've learnt so much more since last year and continue to tweak things.

I helped a client diet pre NY's using the CBL/CN diet, with Dexa scans he lost 4.5kg of fat, and gained .3g of muscle in 8 weeks (at about 85kg bodyweight around 10% BF). and I'm about to prep another guy now.

So i am learning alot. It is hard piecing together everything from keifers articles, Q&As, and podcasts. Especially as alot of it is more orientated towards getting people from say 18% BF to 10%. Not 10% to 5%.

And thats only the contest prep side. On the bulking front I had pretty good gains just  following the book and hitting the CBL hard. Now I also work in alot of John Meadows stuff, and maybe don't go as overboard on the carbs.

Hey bro, I'm starting my 16 week contest prep in 3 weeks and was just inquiring on how you ran the CBL/CN diet.  Any info would be greatly appreciated, thanks.

hey, can you see my log in the signature below? Have a read through that then fire through any q's.

I'm prepping a friend of mine at the moment, he's about 12 weeks out at the moment, so it will be interesting to see how he goes.

[jmyers]

Hey man!
I wish you all the best in reaching your dreams.

I did my first comp last year, I used CBL and CN to prep for the diet (see my log in my sig below). And learnt ALOT. I think i finally nailed it on the head with about 2 weeks out haha. Even saying that I've learnt so much more since last year and continue to tweak things.

I helped a client diet pre NY's using the CBL/CN diet, with Dexa scans he lost 4.5kg of fat, and gained .3g of muscle in 8 weeks (at about 85kg bodyweight around 10% BF). and I'm about to prep another guy now.

So i am learning alot. It is hard piecing together everything from keifers articles, Q&As, and podcasts. Especially as alot of it is more orientated towards getting people from say 18% BF to 10%. Not 10% to 5%.

And thats only the contest prep side. On the bulking front I had pretty good gains just  following the book and hitting the CBL hard. Now I also work in alot of John Meadows stuff, and maybe don't go as overboard on the carbs.

Hey bro, I'm starting my 16 week contest prep in 3 weeks and was just inquiring on how you ran the CBL/CN diet.  Any info would be greatly appreciated, thanks.

hey, can you see my log in the signature below? Have a read through that then fire through any q's.

I'm prepping a friend of mine at the moment, he's about 12 weeks out at the moment, so it will be interesting to see how he goes.

Hey bro I tried to look at your log, but this is what I got when I tried to open it up "the topic or board you are looking for appears to be either missing or off limits to you".  Any suggestions/help on how to view it.  Thanks