To all my hardgainer brothers and sisters of iron interested in increasing muscle mass and minimizing fat gain, this article is for you. The concept of carbohydrate backloading is quite simple - you wake up and intake caffeine, high protein, high fat, and eat no/low carbohydrates until after your afternoon/evening workout. Following this workout you can begin consuming meals until bed time with high protein, high carbohydrate, and low/no fat foods.
For many hardgainers looking to increase muscle mass, consuming their caloric requirements in the traditional intermittent fasting window of 8 hours can be extremely difficult. The principle of carb-backloading for hardgainers (laid out below) doesn't follow a strict intermittent fasting protocol, but rather incorporates periods of under and over-eating, macronutrient cycling, and supplementation to:
- Increase muscle mass
- Improve energy around workout periods
- Minimize fat gains
- Optimize recovery
Below are 4 eating schedules that incorporate food and supplementation recommendations based on caloric needs.
I believe that food quality also influences the results of any nutritional protocol, so the diet plans below aren't an excuse to eat complete garbage. This practice is quite common on backloading diets. Carb backloading should not be used as an excuse to overeat preservatives, empty sugars, artificial colors and flavors.
In this article I provide a backloading protocol that emphasizes minimally processed foods as well as a wide variety of vitamins and minerals. Furthermore, these meal plans are a framework – if you don’t like the foods suggested or caloric intake, adjust based on your preferences, lifestyle, and goals.
3000 Calorie Meal Plan
- 7:00 - Wake Up
- 8:00 - Liquid Meal #1 (Moderate Protein, High Fat, Low Carb). 1 to 2 cups of coffee, 1 serving multivitamin, 2-3g EPA/DHA fish oil (depending on the brand, this will be ~50 calories), 0.5 serving whey isolate, 1 tbsp. coconut oil. You can either take the whey isolate separately or mix it in to your coffee; I typically let the coffee cool for a few minutes before adding the whey as sometimes it curdles and creates a very odd texture. Nutrition: 230 calories - 13g protein, 19g fat, 1g carb, 1g fiber.
- 10:00 - Liquid Meal #2 (Moderate Protein, High Fat, Zero Carb). 1 to 2 cups of coffee (if you're watching caffeine, you can opt for decaf here), 0.5 serving whey isolate, 1 tbsp. coconut oil. Nutrition: 180 calories - 13 grams protein, 14g fat, 1g carb, 1g fiber.
- 12:00 - Solid Meal #1 (Moderate Protein, High Fat, Low Carb). 5oz cooked boneless ribeye steak, 4 cups of raw spinach, 2 medium fresh tomatoes, 1 ounce of feta cheese. Nutrition: 500 calories, 35g protein, 34g fat, 16g carb, 6g fiber.
- 15:00 - Solid Meal #2 (Moderate Protein, High Fat, Low Carb). 4 large eggs, 1 tbsp. olive oil, 2 medium stalks of broccoli, 1 ounce of parmesan cheese. Nutrition: 620 calories, 44g protein, 43g fat, 18g carbs, 6g fiber.
- 17:30 - Pre Workout. The Essentials: 5g creatine monohydrate, 200mg caffeine. The Tried and True Stack: 5g creatine monohydrate, 200mg caffeine, 2400mg beta-alanine, 300mg/kg of body weight sodium bicarbonate, and 15g BCAAs). Nutrition: Essentials Stack: 0 calories, Tried and True Stack - 60 calories, 15g protein, 0g fat, 1g carb.(Dosage recommendations taken from Examine.com).
- 18:00-19:30 - Resistance Training using Moderate to High Volume and Intensity. Intra-workout (Low Protein, No Fat, Moderate Carb), 15g BCAAs and 40g dextrose or waxy maize starch or maltodextrin. Nutrition: 220 calories, 15g protein, 0g fat, 40g carbs. *Although many deem an intra-workout beverage as optional, it's an excellent way to sneak in protein, carbohydrates, and calories for a hardgainer. The liquid nature of this meal will provide calories and hydration, all while being easy on the stomach.
- 19:45 -22:00 - Carbohydrate Backload Window (Moderate Protein, Low Fat, High Carb). 2 large red bell peppers, 6 ounces of cooked boneless, skinless chicken breast, 2 cups of fat-free milk, 3/4 cup jasmine rice (this is the raw, uncooked measure), 1 medium baked potato. Nutrition: 1,250 calories, 85g protein, 8g fat, 207g carbs, 13g fiber.
- 23:00 - Bed. I like to give my stomach an hour or so to begin digesting before I hit the hay; those new to backloading carbohydrates may feel overly stuffed or bloated before bed eating a majority of their calories before bed. Your body may take 7-10 days to adjust, but in the meantime, to prevent unnecessary water retention, be sure you're consuming 25-40 grams of fiber per day and not guzzling crazy amounts of water during the backloading period as you may find yourself waking up multiple times during the night to use the restroom. However, if you keep the backload window relatively low fat and high carb, I've found that my digestion is regular and I sleep like a baby.
Nutrition for the Day
- Using the Essentials Pre-workout Stack: 3000 calories, 205g protein, 118g fat, 283g carbs, 27g fiber
- Using the Tried and True Pre-workout Stack: 3060 calories, 220g protein, 118g fat, 283g carbs, 27g fiber
3500 Calorie Meal Plan
- 7:00 - Wake Up
- 8:00 - Liquid Meal #1 (Moderate Protein, High Fat, Low Carb). 1 to 2 cups of coffee, 1 serving multivitamin, 2-3g EPA/DHA fish oil (depending on the brand, this will be ~50 calories), 0.5 serving whey isolate, 1 tbsp. coconut oil. Nutrition: 230 calories - 13g protein, 19g fat, 1g carb, 1g fiber.
- 10:00 - Liquid Meal #2 (Moderate Protein, High Fat, Low Carb). 1 to 2 cups of coffee (if you're watching caffeine, you can opt for decaf here), 0.5 serving whey isolate, 2 tbsp. coconut oil. Nutrition: 300 calories - 13 grams protein, 28g fat, 1g carb, 1g fiber.
- 12:00 - Solid Meal #1 (Moderate Protein, High Fat, Low Carb). 2 medium raw tomatoes, 4 cups raw spinach, 1 ounce feta cheese, 6 ounces boneless ribeye steak. Nutrition: 565 calories, 41g protein, 39g fat, 15g carbs, 6g fiber.
- 15:00 - Solid Meal #2 (Moderate Protein, High Fat, Low Carb). 2 medium stalks broccoli, 1 ounce parmesan cheese, 1tbsp olive oil, 4 large eggs. Nutrition: 620 calories, 44g protein, 43g fat, 18g carbs, 6g fiber.
- 17:30 - Pre Workout. The Essentials: 5g creatine monohydrate, 200mg caffeine. The Tried and True Stack: 5g creatine monohydrate, 200mg caffeine, 2400mg beta-alanine, 300mg/kg of body weight sodium bicarbonate, and 15g BCAAs). Nutrition: Essentials Stack: 0 calories. Tried and True Stack - 60 calories, 15g protein, 0g fat, 1g carb. (Dosage recommendations taken from Examine.com)
- 18:00-19:30 - Resistance Training using Moderate to High Volume and Intensity. Intra-workout (Low Protein, No Fat, Moderate Carb). 15g BCAAs and 50g dextrose or waxy maize starch or maltodextrin. Nutrition: 260 calories, 15g protein, 0g fat, 50g carbs.
- 19:45 -22:00 - Carbohydrate Backload Window (Moderate Protein, Low Fat, High Carb). 2 large red bell peppers, 6 ounces of cooked boneless, skinless chicken breast, 2 cups of fat-free milk, 3/4 cup jasmine rice (this is the raw, uncooked measure), 2 medium baked potatoes. Nutrition: 1535 calories, 92g protein, 9g fat, 275g carbs, 21g fiber.
- 23:00 – Bed.
Nutrition for the Day
- Using the Essentials Pre-workout Stack: 3500 calories, 218g protein, 138g fat, 360g carbs, 35g fiber
- Using the Tried and True Pre-workout Stack: 3060 calories, 232g protein, 138g fat, 360g carbs, 35g fiber
4000 Calorie Meal Plan
- 7:00 - Wake Up
- 8:00 - Liquid Meal #1 (Moderate Protein, High Fat, Low Carb). 1 to 2 cups of coffee, 1 serving multivitamin, 2-3g EPA/DHA fish oil (depending on the brand, this will be ~50 calories), 0.5 serving whey isolate, 1 tbsp. coconut oil. Nutrition: 230 calories - 13g protein, 19g fat, 1g carb, 1g fiber.
- 10:00 - Liquid Meal #2 (Moderate Protein, High Fat, Low Carb). 1 to 2 cups of coffee (if you're watching caffeine, you can opt for decaf here), 1 serving whey isolate, 2 tbsp. coconut oil. Nutrition: 355 calories - 25 grams protein, 28g fat, 2g carb, 1g fiber.
- 12:00 - Solid Meal #1 (Moderate Protein, High Fat, Low Carb). 2 medium raw tomatoes, 4 cups raw spinach, 1 ounce feta cheese, 6 ounces boneless ribeye steak. Nutrition: 565 calories, 41g protein, 39g fat, 15g carbs, 6g fiber.
- 15:00 - Solid Meal #2 (Moderate Protein, High Fat, Low Carb), 2 medium stalks broccoli, 1 ounce parmesan cheese, 1tbsp olive oil, 4 large eggs. Nutrition: 620 calories, 44g protein, 43g fat, 18g carbs, 6g fiber.
- 17:30 - Pre Workout. The Essentials: 5g creatine monohydrate, 200mg caffeine. The Tried and True Stack: 5g creatine monohydrate, 200mg caffeine, 2400mg beta-alanine, 300mg/kg of body weight sodium bicarbonate, and 15g BCAAs). Nutrition: Essentials Stack: 0 calories. Tried and True Stack - 60 calories, 15g protein, 0g fat, 1g carb. (Dosage recommendations taken from Examine.com)
- 18:00-19:30 - Resistance Training using Moderate to High Volume and Intensity. Intra-workout (Low Protein, No Fat, Moderate Carb). 15g BCAAs and 50g dextrose or waxy maize starch or maltodextrin. Nutrition: 260 calories, 15g protein, 0g fat, 50g carbs.
- 19:45 – Backload Meal #1 (Moderate Protein, Low Fat, High Carb). 2 large red bell peppers, 6 ounces of cooked boneless, skinless chicken breast, 2 cups tomato sauce, 6 ounces dry-measure whole wheat pasta. Nutrition: 1135 calories, 82g protein, 13g fat, 179g carbs, 34g fiber.
- 21:30 - Backload Meal #2 (Moderate Protein, Low Fat, High Carb). 2 large bananas, 4 ounces dry-measure oatmeal, 2 cups fat-free milk. Nutrition: 840 calories, 35g protein, 9g fat, 162g carbs, 18g fiber.
- 23:00 – Bed.
Nutrition for the Day
- Using the Essentials Pre-workout Stack: 4000 calories, 255g protein, 152g fat, 427g carbs, 66g fiber
- Using the Tried and True Pre-workout Stack: 4060 calories, 270g protein, 152g fat, 427g carbs, 66g fiber
4500 Calorie Meal Plan
- 7:00 - Wake Up
- 8:00 - Liquid Meal #1 (Moderate Protein, High Fat, Low Carb). 1 to 2 cups of coffee, 1 serving multivitamin, 2-3g EPA/DHA fish oil (depending on the brand, this will be ~50 calories), 1 serving whey isolate, 1 tbsp. coconut oil. Nutrition: 280 calories - 25g protein, 19g fat, 2g carb, 1g fiber.
- 10:00 - Liquid Meal #2 (Moderate Protein, High Fat, Low Carb). 1 to 2 cups of coffee (if you're watching caffeine, you can opt for decaf here), 1 serving whey isolate, 2 tbsp. coconut oil. Nutrition: 355 calories - 25 grams protein, 28g fat, 2g carb, 1g fiber.
- 12:00 - Solid Meal #1 (Moderate Protein, High Fat, Low Carb). 2 medium raw tomatoes, 4 cups raw spinach, 1 ounce feta cheese, 6 ounces boneless ribeye steak. Nutrition: 565 calories, 41g protein, 39g fat, 15g carbs, 6g fiber.
- 15:00 - Solid Meal #2 (Moderate Protein, High Fat, Low Carb). 3 medium stalks broccoli, 1 ounce parmesan cheese, 1tbsp olive oil. 5 large eggs. Nutrition: 735 calories, 55g protein, 49g fat, 27g carbs, 9g fiber.
- 17:30 - Pre Workout. The Essentials: 5g creatine monohydrate, 200mg caffeine. The Tried and True Stack: 5g creatine monohydrate, 200mg caffeine, 2400mg beta-alanine, 300mg/kg of body weight sodium bicarbonate, and 15g BCAAs). Nutrition: Essentials Stack: 0 calories, Tried and True Stack - 60 calories, 15g protein, 0g fat, 1g carb. (Dosage recommendations taken from Examine.com)
- 18:00-19:30 - Resistance Training using Moderate to High Volume and Intensity. Intra-workout (Low Protein, No Fat, Moderate Carb). 15g BCAAs and 50g dextrose or waxy maize starch or maltodextrin. Nutrition: 260 calories, 15g protein, 0g fat, 50g carbs.
- 19:45 – Backload Meal #1 (Moderate Protein, Low Fat, High Carb). 2 large red bell peppers, 6 ounces of cooked boneless, skinless chicken breast, 2 cups tomato sauce, 6 ounces dry-measure whole wheat pasta. Nutrition: 1135 calories, 82g protein, 13g fat, 179g carbs, 34g fiber.
- 21:30 - Backload Meal #2 (Moderate Protein, Low Fat, High Carb). 2 large bananas, 6 ounces dry-measure oatmeal, 2 cups fat-free milk. Nutrition: 1050 calories, 42g protein, 13g fat, 200g carbs, 24g fiber.
- 23:00 – Bed
Nutrition for the Day
- Using the Essentials Pre-workout Stack: 4500 calories, 285g protein, 163g fat, 505g carbs, 75g fiber
- Using the Tried and True Pre-workout Stack: 4560 calories, 300g protein, 163g fat, 505g carbs, 75g fiber
Meal Plan Notes
- Food nutrition information obtained from the USDA Nutrient Database (http://ndb.nal.usda.gov/ndb/search/list).
- Supplement nutrition information obtained from the Muscle & Strength supplement store.
- Total carbohydrate intake across liquid meals #1 & 2, solid meals #1 & 2, and pre-workout should be less than 30g of net carbs (carbohydrates minus fiber), which typically allows for the trace carbohydrates found in nuts and green vegetables.
- For backloading to work optimally, a well-designed weight routine with progression and enough volume to deplete glycogen is REQUIRED. After an intense workout, your body's carbohydrate stores will be depleted and once you begin consuming carbohydrates post-workout, your body will suck them up like a sponge, ensuring the nutrients aid in muscular recovery rather than fat storage.
- The food laid out in the backload window doesn't all have to be eaten in one sitting, but rather can be consumed over the duration of the backloading window.
- If you consume a meal an hour or so earlier/later than the times provided, don't sweat it - this is merely a framework to save you time and increase your chances of success.
- The schedules above are well-suited to workout days involving resistance training. On rest-days or low intensity steady state cardio days, I typically decrease the carbohydrates, keep protein constant, and adjust fats up/down based on how I feel and look in the mirror.
33 Comments
Great article - what changes would you make on a rest day? Thanks
So, I did some research myself on the cbl diet and it looks promising. So, I'm giving it a try. This is the last day of the prep phase and Im starting the backload today. Here is the thing, consuming all the carbs in this small window is a lot, so I was thinking of throwing in a mass gainer right before I go th bed. I would eat the one backload meal around 9 or 10pm and then take a shame around 11 or 12am. Based on the cbl theory, a good mass gainer should give extreme result. I'm specifically talking about muscle juice 2600 (if you get a chance look into the ingredients of this product) because I used it before and it works...for me atleast. Oh, and I'm 5 '10 158lbs after prep phase...I lost 8 pounds. Let me know your thoughts...thanks
Could you suggest a good training plan to accompany this?
Currently doing push pull legs and looking to switch it up. Thanks
Hi Rob,
A push pull leg splits would work well as would just about any lifting approach. I prefer upper/lower because it's a nice balance between frequency and volume and fits with my schedule. However if you go with a body part split consider adjusting carb intake depending on the day - e.g. smaller backload on arms day and bigger backload on legs day.
Hope this helps!
Great article - how long would you suggest sticking to this before going back to a diet that contains protein, carbs and fats in all meals?
Hi Rob,
Thank you. Feel free to stick to this diet indefinitely or until you stop seeing progress.
Cheers!
How much money per day to follow this crap?II'm guessing way to much for the average Joe.
Hi Jeff,
Another article I've writing discusses bulking on a budget. I suggest checking it out if your budget is tight!
I have been using this protocol for a while and I am stuck and cannot gain any more.
What would your suggestion be for the following:
desk job from 8 am to 18 pm
trying from 20:30 to 22:00
bedtime at 23:59 :-)
Thx in forward
Phyxius,
If you're not gaining then eat more calories - no need to change your backloading schedule
This is a complete RIP-OFF of John Kiefer's amazing work. And a very poorly rip off at that. Having the complex carbs for your backload will actually screw up your results as it keeps insulin levels raised slightly for hours through out the night preventing the natural release of GH that occurs when you sleep but also not giving you a big enough insulin spike to really benefit from backloading.
Hate seeing people piggy back on others success and then providing false info is even worse!
Carb backloading is an excellent diet and has worked well for me for several years.
But perhaps the most important take away here is you failed to site the source of person who created the diet in the first place - John Kiefer.
I work a regular job. 7am to 3on in a kitchen as a padtry chef and cook. I go to gym at 4pm. As I dont have tons of time to eat like this program says. How would it be altered to fit my needs.
Thanks
John
Hi there!
Very interested in trying this and have done a lot of research, Im a competative powerlifter and strongman, I do all my training at 730pm onward and usually finish 930-10pm, as I have a day job I need to go to bed at midnight to get back up by 7am.
My question is, would 2hrs be enough of a window to effectively backload? Im only a short light weight guy so my backload I imagine wouldnt be as huge as some.
Thanks
Awesome!! Thanks I was basically after confirmation of my thoughts so I can stop second guessing myself hahah
How would this be adapted to a twice a day training plan. 45 mins HIIT in the morning, showtime workout in the evening.
How does this fare on the wallet? I want to try this but money is a little tight! Great read!
Great question Tylor. I'm actually working on an article write now that will provide meal plans based on budgetary constraints.
That being said this plan can certainly be completed by a cost-conscious consumer.
I highly recommend investing in a Sam's Club or Costco membership - both are excellent locations in suburban and rural areas to stock up on meat, veggies, rice/potatoes. If you're living in an urban area consider going to the local ethnic markets and specialty stores (e.g. butcher) as they typically offer relatively low prices. And of course, regardless of the location check online for the weekly supermarket circular, stock up when the prices are excellent, and clip coupons.
Muscle and Strength is always running sales and deals on protein powders, multivitamins, fish oil, etc..
Thank you for this excellent article.
I'm glad you enjoyed it Mike!
Nice interpretation of Keifer's book. I've been using his protocols for a year now with great results.
glad to hear it's working well for you Lee! While it's no "magic bullet" I've found that timing my carbohydrates around my workout and in the evenings only improved my recovery, sleep, and intensity in the weight room.
Thanks for the great tips! Does carb backloading only work if you workout late afternoon? How would you change the meal plan for a morning workout?
Great question Rich! Carb backloading can certainly work if you workout in the morning. Please refer to my comments based on the questions asked by other readers but essentially:
1.) If you workout in the morning, consume the pre/intra workout protocol based on when you intend to workout.
2.) Consume your liquid/solid low carb/high fat/high protein meals in the morning/midday. If you would rather alternate liquid and solid meals, that is fine too. I included the liquid meals first because most people drink caffeinated coffee, which can interfere falling asleep and staying asleep if it's consumed too late in the day.
3.) Consume your high carb/low fat/high protein meals in the evenings.
Those are the typical guidelines for a carbohydrate backloading diet. Typically I eat low carb/high protein/high fat on non-workout days, but if you prefer to workout in the morning and are concerned about a performance decrease due to a low carbohydrate intake on a rest day before the workout, you could experiment with having a small to moderate serving of carbohydrates the nigh prior to a morning workout.
Hope this helps!
Thanks Nick, this helps a lot.
I work out @4:30 in the morning. How would I arrange my eating ?
Hi Brian,
If you workout at 4:30am and follow a traditional sleep pattern (i.e. not working night shift), I would suggest the following:
04:00 - Pre Workout. The Essentials or the Tried and True Stack
04:30-06:00 - Resistance Training using Moderate to High Volume and Intensity (including the optional, but recommended intra-workout nutrition)
7:00 - Solid Meal #1
10:00 - Liquid Meal #1
12:30 - Liquid Meal #2
15:30 - Solid Meal #2
18:30 - Backload Meal #1
20:00 - Backload Meal #2
21:00 - Bed
what does a plan like this look like if weight training takes place between lunch and breakfast?
Great question Jonathan! Let's assume you traditionally eat breakfast at 9am, workout at 10:30am, and eat lunch at 1:00pm
There are two options - you can either shift the pre/intra workout nutrition protocol to your preferred workout as seen below
I would:
7:00am - Wake Up
7:30am - Liquid Meal #1
9:00am - Liquid Meal #2
10:00am -Pre workout nutrition (either the Essentials or the Tried and True Stack)
10:30-12:00pm - Workout (including optional intra-workout nutrition)
1:00pm - Solid Meal #1 (aka Lunch)
..... Proceed eating the rest of the meals as laid out in the article
Or, if you would rather have a solid meal before lifting I would suggest trying the following:
I would:
7:00am - Wake Up
7:30am - Solid Meal #1
9:00am - Liquid Meal #1
10:00am -Pre workout nutrition (either the Essentials or the Tried and True Stack)
10:30-12:00pm - Workout (including optional intra-workout nutrition)
1:00pm - Solid Meal #2 (aka Lunch)
..... Proceed eating the rest of the meals as laid out in the article
Carb backloading is built around consuming the concept of nutrition partitioning based on your body's daily hormonal cycles, so even if you workout in the morning, you'd consume a majority of your carbohydrates in the evening. However, with any nutrition protocol, I encourage you to use this as a guide and adjust based on your workout performance, goals, and body's response.
Ain't nobody got time for this.
People that want results do.