My Thoughts on Carb Back-loading


“Man. Ice cream is awesome. Too bad I’m dieting.”

Poor soul. What if I told you there was a way to diet AND eat what you want? Sound too good to be true?

Sadly, people get way too stressed out about carbohydrates. They’re looked upon as “evil” or the “enemy” when it comes to fat loss. Some people would rather eat twice as many calories than include carbs in their diet because they believe the carbs are what is making them fat, far from the truth as it is. But getting used to carbs takes time and won’t happen overnight. At the same time, hardly anyone can say no to a plan that allows you to reap the benefits of eating carbs without the fat gain, all the while eating all the things you like.

Everyone, meet my friend carb back-loading.

When I first heard the idea of carb back-loading it didn’t really seem to make a lot of sense. I had experimented with my fair share of different eating methods and didn’t really seem to see any noticeable differences in terms of one doing something different than the other or being notably better. However, I liked the idea. Eat low/no carb during the day, and feast on junky carbs post-training.

Carb back-loading took the standard recommendations for dieting, ripped them into a million pieces, and set them on fire.

Carb backloading allowed me to say, “Fuck you, oatmeal!” and grab a donut with my coffee.

Ah. C’est la vie.

Now, there are some basic principles that must be kept in mind and followed if you want to ensure the success of a carb back-loading plan.

First and foremost, carb back-loading is NOT a diet.

It’s not something you go on for a couple of weeks and then begin eating “normally” again. It is quite simply a different way of eating. And to be quite frank, I haven’t really seen anyone who went back to regular eating after giving CBL a run, so I guess you could call it a “lifestyle”.

The method is founded off a couple of simple guidelines:

  1. Eat low/no carb during the day
  2. Consume shitty carbs post-workout (more on that soon)
  3. Continue to eat whatever kind of carbs you want until your daily totals cuts you off

The catch here is that on non-training days (“cardio days” included), zero carbs will be had. Some much more active and muscular folks can get away with keeping it around 75-100g on a day off, but for most everyone, keep it <30. Think keto. That’s what your off days should look like.

“A bowl of oatmeal is discarded; a plate of bacon is eaten. Fair trade.” – John Hartigan


(Or I think that’s what he said.)

What’s wonderful about this way of eating, is that it can coincide with whatever way of eating you are already doing, minus ketogenic diets. (Note: The author of the Carb Back-Loading manual wrote up another diet that is more of a ketogenic diet called “Carb Nite”, but we’ll save that for another time.)

The most common questions are from those who are on an intermittent fasting plan, or something like the Warrior Diet. Fortunately, CBL not only works well with these types of “diets”, but is preferably done with them. At least in my opinion anyway. Though if someone was trying to gain muscle, optimally some more eating would be done during the day before training.

For those who don’t know, these are the main differences between the WD and IF:

Warrior Diet:

“Eat like a warrior”. In other words, think of scavengers and hunters. Very light “meals” during the day. Things like small amounts of nuts, seeds, and fresh or frozen berries are the best. Low calorie vegetables are also great. You could also have small amounts of fish oil, low-carb/fat protein powder, cream in your coffee, etc. The main thing is to keep the calories low, but still have some small and very light snacks during the day to keep your energy and spirits up. It’s also much better for those who have a problem with their blood sugar crashing from regular fasts.

At the end of the day, you would eat the rest of your calories. So even if you are on a low calorie diet, you should expect to eat a minimum of 800-1000 calories for your final “feast”. This is preferably post-training. If you are not used to eating so many calories in one meal, it can be separated into two meals, though just having one is largely more satisfying for some people.

If it is a training day, have some berries and/or veggies with a scoop of protein pre-workout. You will still be getting energy from your feasting the night before, and get to look forward to a large meal right after.

Intermittent Fasting:

IF is based on the idea of fasting for a minimum of 14 hours, to a maximum of 20 hours daily.

During the fasting period, calories are meant to be kept <50. So you may have sugar-free beverages such as tea, coffee, diet soda, etc. as well as some small amounts of sweeteners. It is recommended to drink plenty of water and to keep yourself busy during this time. The fast is broken after whatever time slot you have set out for yourself, which is usually pre-workout. Food is then consumed within roughly an 8 hour window, sometimes shorter for others depending on the length of the fast and the time of training.

If you are like me however, 20 hours is far too long and I would hardly recommend it for the average person, especially if you have an intense training regimen. On the flip side, 14 hours is pretty short and hardly enough to get the benefits out of IF in my experience.

(I say “like me”, because my blood sugar has a tendency to go completely bonkers if I go that long without eating anything. So in this case, I follow more of a Warrior Diet style to help keep my blood sugar somewhat more stable and avoid any unwanted crashes.)

I hope that clears things up for some of you who aren’t too familiar with the different terms. Regardless of what you choose, both ways of eating coincide extremely well with CBL, and I’d recommend giving both a try to see if either one suits your needs.

Now, one of the main concerns with not only CBL, but also the Warrior Diet, is:

“Will I get fat skipping meals and eating tons at night?”

Non-lengthy answer: No.

The problem with getting people to appreciate the beauty that is CBL and the WD(or even IF for that matter) is convincing them that eating this way will not make them overweight and unhealthy.

“Well, when I was a freshman in college that was basically my diet anyway and I gained 30 lbs.”

It is a common concern. But what people fail to understand is that your training and the types of food you are eating and when you are eating them plays a big role. Also, people tend to underestimate how many calories they are eating when they are sedentary.

A baconator combo from Wendy’s doesn’t seem to be all that intimidating. But it packs quite a calorie punch. Roughly 1600-1700 calories with a small size. So if you are coming home after eating nothing and then consuming that, combined with a poor training plan (if any at all), poor sleep schedule, and possibly some other midnight snacks and/or sugary drinks you failed to remember mindlessly eating while studying for your finals, that’s a pretty good way to gain weight. And not the good kind.

If you take a relatively sedentary person and give him a 2000 calorie meal to eat at the end of the day, and do the same for someone who just finished an intense weight training session with some heart-pounding cardio at the end of it, who do you think will make better use of the calories?

The difference with CBL is remembering that “bad” carbs are only there to reward a great training session. And especially after being in a relatively fasted state (or completely fasted depending on how you normally eat), your body is more than ready to soak up all the carbs to aid with your growth and recovery.

This is why we avoid junky carbs on days off from training.

Or any carbs that aren’t vegetables, really.

This is why I can afford to eat like an obese American some nights and not actually gain weight from it. It’s simple body science. Or nutritional science. Whatever you’d like to call it.


My dinner on Thursday nights, post-benching.

All I know is it works.

Something to keep in mind if you are thinking about starting CBL is you MUST get in your essential nutrients and hit your macros as well, unless you are having a “cheat” meal (hate that term). For some people who know there body very well, eye-balling portions is an option. However, most people need to follow macro guidelines especially in the beginning, as it is easy to go overboard.

And getting your essential nutrients means you can’t swap out your fish oil for bacon. Yes, bacon tastes better. No, it doesn’t have the same effect on your body. Can you still eat bacon? Yes. But take your fish oil first.

Vitamins and minerals are still important. Veggies are still important. Protein is still important. So just because you can eat junk post-training, doesn’t mean you should only eat junk.

By now you’re probably wondering, “Why junk post-training?”

The idea behind that, is that slower-digesting carbohydrates post-training have a dampening effect on the back-loading process. A direct quote from the author of the Carb Back-Loading Manual:

“We all know—or should know—that eating carbs before bed disrupts nighttime release of growth hormone. I’m not going to spend time talking about the benefits of growth hormone other than to reiterate its role as a fat burner and a lean tissue builder: something no one wants to screw up with poor food choice.The poor choice here is low-glycemic carbs. The body will not release growth hormone during sleep until roughly two hours after blood sugar and insulin levels return to normal4. Low-glycemic carbs keep insulin and blood sugar levels elevated for hours, while high-glycemic create a spike that ends within an hour or so of eating. Eating junk gives the benefit of replenishing glycogen stores without interfering with the nocturnal hGH cycle.

Eat like a fat kid and get jacked. End of story.” – John Kiefer

More on the studies/research behind why junk food is better post-training than regular carbohydrates is explained very thoroughly in the book by the man himself. If you are very curious about the effects, I highly suggest visiting his website and purchasing the book. It is worth the money and will clear up questions you may have regarding how to eat post-training and why one way is more beneficial than the other.

If it helps, in my experience and from viewing others, junk  most definitely works the best. No complaints!

Getting back…

Another pit-fall with CBL and any kind of fasting or semi-fasting meal plan is that some people find it very difficult to get in that many calories at once. This can be helped by eating higher calorie foods, and of course, conditioning your body for it.

If you are used to eating 8 tiny meals a day, it’s going to seem weird and even difficult to eat 600 calories at a time, much less 1000 or more. So you have to start out slow. If you are fasting, try splitting it up into 3-4 meals post-training. Then cut it down to 3, then 2, etc.

The problem is when people decide that, “Oh hey, I have to eat my veggies!” and opt for a huge salad and then have no room for anything else.

Which is why I recommend WD over an intermittent fasting plan, since it still allows you to eat small amounts during the day, and leave the juicy calories for the end of the day. Personal preference of course though.

Bottom line: hit your nutritional needs. That’s more important than anything else.

Anyway, before you slam your laptop screen shut and make a list of all the goodies you’re going to eat post-training tomorrow, there is something else that must be done prior to beginning backloading.

Induction phase.


The phase typically lasts for 10 days. Some exceptions are made for those who literally cannot function on ketogenic diets. If you are someone who falls face-first into a cheesecake after 3 days of low-carbing or convulses just at the mention of the word “keto”, the induction phase can be shortened. Or if you are someone who has had a lot of experience with a ketogenic diet, the phase can also be shorted to 5 days or so just to kind of give your metabolism a kick without turning you into the walking dead.

But for most people, just stick to the induction phase.

During the induction phase, it is treated like a regular ketogenic diet. Under 30g of net carbs per day. After your first carb-up, your cycle begins as normal with carbs on training days, and no carbs on off-days.

Another great thing about backloading is the ability to eat MORE carbs on your training days than you were able to before. So for example if you’re someone who is used to eating 150g of carbs a day, you can start getting used to eating upwards of 200g. Of course this also depends on individual needs, but as a general rule, it is easier to eat more carbs on this plan.

I know this may seem scary to some of you who are not used to eating carbs, but I can tell you right now that carbs are a wonderful thing, and life is a very sorry place without them. Most people think they are more carb resistant than they actually are. But once you get into the world of higher carb eating and see the awesome stuff is does for your physique, you will never turn back.

Plus carbs are yummy. Don’t know if I mentioned that already.

So who can do this diet?

Honestly, anyone. I have seen very lean people use it for bulking or maintenance, and I have seen overweight people use it for cutting.

So if you are somebody who:

  • Loves carbs
  • Loves eating large amounts of food
  • Loves eating a variety of different foods
  • Loves sweet stuff but feels “guilty” about it
  • Loves having energy
  • Loves losing fat with ease
  • Loves retaining muscle while stripping fat

Well then…CBL might just be for you.

And even if it’s not. Why not give it a try and see anyway? You’ll never know what to expect unless you do.

FINAL NOTE FOR NON-EVENING TRAINING INDIVIDUALS: For those of you who train in the morning or really any time before the evening, things must be adjusted. Supplementing with BCAA’s is a smart idea. Of course, training in the morning is not the most optimal thing for CBL, but again, you have to play around and see what works well for you. Ideally you would be training in the afternoon/evening for this to work perfectly.

Feast on, comrades.

Minolta DSC

48 thoughts on “My Thoughts on Carb Back-loading

  1. I am on day two of a run through the Velocity diet and that plate of the cookies at the end of the post just about made me weep. I am targeting two weeks to three weeks on Velocity and I think I will try CBL when I come out of it as a way to keep the weight off. Thanks for the ‘plain english’ write up.

      • I have run through it before but not for the full months. I put my own stuff together as well, can’t swing the cost of the branded stuff. Interestingly enough, as a lifer fat ass, I find the rigid discipline of this diet easier to handle than trying some other diet with more wiggle room. Somehow its easier to have zero choices to make (except once a week). It also is very interesting to experience how good food smells (I cook for my family) and how amazing vegetables taste after doing this diet. As a serial overeater I think I get to a point where I am saturated and food loses its….vitality? Going on a brutal diet like this tends to reset everything. I have to imagine its pretty good for reducing insulin resistance and cholesterol.

  2. CBL is awesome. Glad to see it taking off. The only downside is that now my friends think that I’ve given up on my health goals when they see my chowing down pizzas and ice cream.

  3. This is fantastic! I have a question, and I hate to sound paranoid or extremely obsessive about this. I actually just started the induction phase today, or tried to rather since I was just talking with someone about carb back-loading yesterday. I had 33g net carbs today and I’m wondering if that messes it up or if I’m in the clear since the higher end of the spectrum for ketosis is 50g net carbs?

        • It’s basically net carbs. Net carbs are [Total carbs] – fiber = [Net carbs]. You only count net carbs for a total of 30 per day on off days. Below is an example for 1 cup of raw broccoli.
          Total carbs is 6g and dietary fiber is 2 grams. Broccoli has a net carb value of 4 grams.

    • What if you have a really late meal one night after the 10 day purge? Do you have to do the 10 days over to get back to eating carbs? I’m 2 in and made a late trip to Waffle House.

  4. Great recap, Christine. I was all ready to start CBL, and then I was diagnosed with PCOS. Everything I’ve read about PCOS says to avoid fasting and make sure you have carbs with every meal, but avoid quick-digesting sources. Sooooo basically everything that goes against CBL haha That being said, I still concentrate my carbs in the evenings. I just function better that way and don’t miss carbs during the day.

    • I do the carb back loading with only a 12-13 hour fast. Then it all protein and fat before workout and then protien and carbs after the workout. The workout needs to be intense weight training for this to work.

  5. Hey Christine, way to give CBL some props on here. I recently heard Kiefer on the Chaos&Bang podcast and from another video talking about how the junk food should be eaten the night BEFORE an intense training session in order to fill your glycogen stores heading into the workout. Any thoughts on that?

    • Good question! I believe it is individual and you will have to see what works better for you. Kiefer mentioned this also in a relatively recent video.

      Women tend to hold on to glycogen better. We don’t need as many carbs as guys, and I have found that eating the carbs the night of a training session is largely more satisfying. Though, some people report better training sessions when they eat carbs the night before.

      You’ll have to experiment, and IMO there is no right or wrong way in that case, only what suits your individual need.

    • It depends on your training split. If you CBL the night BEFORE, the day after will be a training day and this is when your stores will come into play. I train with weights 5 times a week, 2 days on, 1 day off (doing cardio post work out). Obviously on an off day <30g carbs and if it happens to be a training the next day, obviously you would be running on empty. You could just change you training split around. But defo CBL post work out!

    • On the contrary my dear! Proteins and fats aren’t “free”. Nothing is “free”, except calorie-free things and fibrous vegetables.

      Just because you have to work for something, doesn’t mean it’s evil. But the body can survive perfectly well without carbohydrates. It’s about using carbs to your advantage to get the benefits of them without going overboard, which most people have a tendency to do because of their addictive nature. Protein and fat is absolutely essential to the human body and to your health, so they are placed in priority over carbs. Carbs shouldn’t be feared though, and they are definitely useful.

  6. Great concise summary of CBL! I’ve actually recently been reading everything on One problem that I’ve been having though is being a vegetarian (spiritual and ethic reason, not for health) and still pulling off everything. Great post!

  7. Hey Lady,

    Another awesome interesting post. I do have a question though. You did mention that for those of us who don’t workout in the evening, things have to be adjusted. What did you mean? Maybe still eat the “bad” carbs the night before workout, or just eat the “bad” carbs after workout in the morning? Or, is what you’re saying that you are suppose to get most of the nutrients you need during the day before a training session and the “bad” carb meal after?

    Sorry, hopefully these questions make sense LOL :)

    ….anddddddddd now I want cookies XD

  8. So if one does train in the mornings, only the post workout meal will be CBL? Am I understanding that correctly? BCAA’s before the workout?

    • If someone trains in the morning, having carbs post-training would not be CBL. Treat it like intermittent fasting. BCAA’s before, and after leading up to your back-loading at night. Otherwise just have veggies.

  9. Yeah!!! Fuck you oatmeal! haha! I love when girls actually are not that skeptical of what they eat, and keep whining how they weight. It is just ahhh. Love to have a pretty cookie monster for a blogger! Haha!

    Btw I have some thoughts on Carb Backloading too. Check it Out!

  10. Ok… I think I understand the whole concept but I do have a few questions. #1. I work 3rd shift so I lift when I wake which is around 5-6 pm. I go to work at 10:30 pm and get home roughly 8:30-9:00 am. When should I consume my carbs when I come home from work or exercise? Should I change my regiment to exercise when I come home from work and consume carbs before bed and wake later in the evening for work?#2. How should I eat the first 10 days? I’ve already lost 50 pounds watching calories and lifting weights over the last 4 months. If u don’t mind could u please answer these questions and tell me at least 1days nutrition plan for the introductory 30 carb days. Thank u. P.s. I need this I really really miss pizza and breadsticks and candy bars and… Well everything u mentioned and then some lol.

  11. Thanks for reviewing CBL and spreading the word. It is the best way of eating I have found that adds muscle and lose fat *at the same time* Really amazing. I tried IF and WD and was successful with them in terms of improvement, but neither alone got me the results I obtained from CBL and I’m never hungry or feel like I’m dieting. ‘Would love to see your review on Carbnite Solution by the same author.

  12. From what I’ve understood, instead of the days off being 30 or less carbs, it more depends on whether or not you’re lifting the next day, so you’re basically eating the carbs to fuel your workout. I could be mistaken, it’s still a work in progress on my end.

    • im in reasonably good shape, workout intense with about 12-14% bodyfat. im just about to start CBL but as a cop i work early, late and night shifts. im pretty much comfortable with the format which should be easy to follow when on early or late but nights are 9pm – 7am. im home for 7.30am and normally straight to bed. what would u suggest on those days???

  13. I am having such a difficult time shredding…. Went to nutritionist and my resting metabolic rate is 2500… She increased daily calories to 1800-2000. I lift and cardio a lot do you think this would be helpful to me to shred and define my muscles more?

  14. Hi,
    I came across your site while doing my research on the CBL diet and I just wanted to clarify a few things. From my understanding, CBL works as such:
    1) Induction Phase or Re-calibration: lasts for 10 days where you eat less than 30 grams of carbs each day regardless of your workouts. You do not eat any junk food/carbs even after 5pm or on workout days. On last day – tenth day, you start binging on “junk” (i.e. huge salads, pasta, pizza) starting from 5pm til bedtime.

    2) Regular CBL schedule: once the 10th day is over, you go back to eating less than 30 carbs per day and can only binge on carbs immediately after workouts according to you. According to Kiefer, carb binges/ or carb nites can only be done max twice/week.

    Here are my questions:

    1) As per Kiefer’s article on Mens Fitness, he mentions that once your induction phase is over, you should only have carbs binges (or Carb Nites) twice/week max. He didn’t mention whether they are workout days or not. You’ve indicated that the carb binges can only be done on workout days right after workout regardless of how many workouts you do. .

    To me, it makes sense to load up on carbs post-workout each and every workout and as you mentioned, avoid carbs on off days. Due to my split training schedule, I train 4/week which means that I’m loading up on carbs a lot! For me carbs means vegetables, so it would mean that I’m getting healthy carbs (no junk or starchy foods). Although, I’d love to dive in to pasta!

    The question is, should I do Carb binges twice/week (as per Kiefer) or only post-workouts regardless of how many workouts I have during the week?

    2) According to Paul Nobles in this blog post: He mentions that HIIT athletes, the induction phase is actually BAD for you. I don’t do Crossfit, but definitely do HIIT training. He mentions that even Kiefer says to reduce your induction phase by three days if you do HIIT training consistently. Does this mean that I have to switch my training style during the 10-day induction period then go back to my HIIT training once I’m done? Would love to have your thoughts on this!

    Thanks so much for answering the questions! I’m trying to get as much logical answers before I start any particular eating style. Currently, I eat clean following a paleo diet which has helped me cut body fat (especially around the abs) however, I get cravings :) So far, I stand by the paleo diet, but would love to see if the CBL eating style would increase my fat loss and muscle gain. Always looking to improve!!


    • To clear up your confusion. CBL is done post weight lifting days. Also, binge is the wrong word to use because you shouldn’t binge at all. Hit your macros each and every single day, depending if you have created a calorie deficit (lose weight) or just in the surplus (bulking). It is wrong to think you can just eat junk food post training. You should stick to the cleaner side of high GI carbs, such as sweet potato, white rice, overly-ripped bananas, slow cooker porridge (longer its cooked, the higher GI). Icre cream is recommended and occasional deserts. Hope this helps.

  15. i suggest to peeps that train in the a.m. ,or whenever , to pick up Keifers book CBL , it has great examples of how to tweak your eating regimen to your training needs at different times , he lays it in many different times of days , pretty simple .

  16. @ alok….

    the way i understand it is it depends on your goal

    shred while maintain muscle mass = carb nite. 10 DAY calibration then the 10th day binge followed by 6 day repeat and binge once a week, best to binge post workout (after5pm).
    do this until 10% fat then u need to binge twice weekly

    to bulk while maintainin same bodyfat = CBL.
    do calibration then binge but then less than 30g carbs on rest and cardio only days but carb out on weight days (after 5pm) post workout. start with your simple rice, pasta and later in evening move onto the junk.

  17. @TheCookieMonster: Did you get a custom program, or just use the PDF from the site? Or, did you get the information some other way?

  18. My big problem with I.F. is NOT that I can’t stick with it…I’ve water fasted for as much as 2 weeks + at a time (WHILE I was preparing meals for my husband back while I was married. If that isn’t ninja discipline lol!)…My problem is that while I’m going through the day, getting worked up & horny about the steak I’m set to have at the end of the day…by the time I get to have it, my appetite’s gone! Or decreased to where I’m done before I even get to enjoy it

    This is the same problem (but on a smaller scale) that I experienced when I used to have one cheat day and ate clean the rest of the week…by the time cheat day was there, all the proverbial carrots that got me through all week now for some reason on cheat day made me ill at the thought, or my appetite wasn’t sufficient enough to actually get it (why get a pizza when all I wanted were a couple bites…if that?). It felt like a cruel trick played by the diet gods :.(
    Any suggestions would be appreciated. Thanks :.)

  19. Hi, I’ve been doing a bit of reading on this since my trainer at my local gym suggested I should try CBL. On paper it seems great, but knowing me I’ll over do it and get it completely wrong. I’m currently 10:10lb and about 17% bf and am getting frustrated in my attempts to shift that last bit of bf. I get a bit confused on what I can eat post work out exactly. I thought that I could do CBL after a weight session but now I’ve been told I should only CBL if I’m also weight training the next day. Can you tell me exactly how much I should be consuming here and what I should be consuming. I mean is an isotonic drink post workout and ice cream late at night good at all?

  20. Good lord, another fucking excuse to eat absolute garbage! Eat on you senseless zombies, attached to the cocaine like addiction of junk food! Enjoy the metabolic damage that will haunt your cells for years to come!

  21. Awesome post! I’ve been doing Kiefer’s Carb Nite Solution, and just switched to CBL, but I’ve been trying to find FAQs geared more towards women. On average, how many grams of carbs do you put down on a back loading night? Also, what do your training workouts entail and how long do they last? Pretty much, I’m paranoid that my 30 minutes of lifting weights isn’t enough to warrant eating cookies and brownies.

  22. Im not sure if i quite understand the CBL so i should work out at night and eat carbs that are considered bad carbs after, what if i workout in the morning because i work 3pm to 11:30pm how would that work and i don’t understand when i should fast, I would like to try this but i want to get it right so i get results

  23. To be honest, this all seems like a load of cr*p, another fad thing for us to get excited over for a year, then realise we were wrong.
    Of course I could be wrong but CBL seems top go against everything that is common sense about food.
    1. Your brain needs a regular supply of carbs to function properly, yes throughout the day. High sugar diets are linked with better memory and cognitive ability (this is not up for debate). As do all your organs.
    2. Going into Ketoses is actually pretty dangerous and should not be attempted by anyone who does not have professional guidance.
    3. Blunting your insulin response during the day by reducing carbs is dangerous and leads to diabetes far more successfully than a high sugar diet (believe it or not). Insulin is the key to unlocking all of your organs and use there of (glucose/glycogen etc). By blunting/suppressing insulin you are essentially going around filling these key holes with putty. When you then re-introduce glucose (carbs) the response is not proportionate. You need far more than otherwise would and this creates a massive insulin spike. Unfortunately the insulin cannot be efficiently used, because you have already gummed up the key holes for the insulin to unlock. Its basically really inefficient.
    4. Carbs are not equal. You may enjoy eating all the junk you like but the realty is, most of that junk is processed food that will eventually make you put ion weight, du to the high levels of sugar and processed fat (also bad fats that the body finds hard to break down). You could argue that you could instead use healthy junk food, but that would be hard to reach the vast amounts needed to fill your allowance in such a small window.
    It is essentially really really dumb and the biggest mistake body builders make, to assume that its all good to eat junk, when the anti nutrients, inflammatory and carcinogenic properties are all in the foods you are now binging on.

    Sure have a protein rich breakfast with good fats and some carbs. Don’t forget the brain uses 600cals of carbs just thinking alone. Why deprive your brain of that throughout the day? Just make sure you don’t excess carbs, make them slow, keep them low and spike them after a workout.

    Bare in mind, extreme’s are always proven wrong and rarely (never) healthy. Thats a fact!

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