Health experts and doctors still have a fairly vague picture on the role of carbs in muscle building.
Athletes would eat carb-heavy foods without knowing why or how they worked.
Carb Backloading has been popular during the last few years. It takes a different approach, one based on hard science.
Unlike other mainstream bodybuilding programs which require bulking up first before cutting lean, it claimed to be able to grow muscles and lose fat at the same time.
A big part of its concept may be unbelievable at first – like skipping breakfast and eating carbs during the evening – but there are multiple studies to vet the theory.
I have purchased the program and tried it for around a month to prove its underlying logic by seeing the results in practice.
Body IO Carb Backloading Member Area
I believe that many of you are skeptical about the concept of Carb Backloading. I will completely discuss my understanding and experience in this review, for you to see whether it made sense and if it’s the right program for you.
What is Carb BackLoading?
First of all, Carb Back-Loading is NOT another variety of low-carb diet. Although some of the results would be fat loss and slimmer waist, weight loss is not its main goal.
Carb-Back Loading is a concept that explains how eating the right carbs at the right time can lead to muscle gain. The method is simple:
Eat very light in the morning or skip breakfast
Have a moderate lunch (protein with a bit of fat, and veggies)
Limit carbs until your workout in late afternoon, around 5 pm
Start feasting on carbs just after your workout
Eat a lot of carbs throughout the evening.
Now, here you might be saying that trainers and doctors teach to eat breakfast and not eat before bed. We’d expect them to base such advice on scientific research.
However, the research says otherwise: don’t eat the majority of calories early in the day, eat them at night.
As far as body weight is concerned there’s no real difference between eating calories early in the morning and few at night or vice versa.
But checking the difference in body composition tells a very different story.
People who eat a big breakfast and start fasting at 7 pm lose mostly muscle tissue. People who skip breakfast and eat after 7 pm lose body fat and may actually gain muscle.
Carbs help your muscle and fat cells to grow, so eating carbs at the right time can change the type of tissue that is grown. (*)
The carbs you eat must be high-glycemic, for example: donuts, pastries, pizzas, French fries, white rice, pecan/apple pie, etc. They also have to be the least processed. (Explanation in the next section)
If your daily schedule doesn’t allow to exercise in late afternoon, there are adjustments that you can make with little compromise to the results.
Avoid cardio exercises on your low carb days. When your body is already low on calories, burning more than it is consuming will lead to a negative energy balance.
Why Eat More at the Evening Instead of Morning? – Understanding Insulin
There’s a ton of research that shows the insulin sensitivity in your fat cell and muscle is a lot higher in the morning than it is during the evening.
What exactly does this mean?
Well, your fat and your muscle cells are going to be a lot more open to receiving glucose the earlier in the day it is.
This is good news when it comes to muscle. The more glucose that your body absorbs into your muscle, the better performance you’re going to have at the gym. But it isn’t good news for fat as it increases fat storage.
Nevertheless, keeping insulin levels high isn’t necessary for building muscle. The point is to elevate it at certain times of the day when you’re trying to build muscles, and keep it low at other times to increase fat burning.
The basic premise of Carb Backloading is you use these mechanisms to your advantage. It is done by not eating carbs when your body is most able to store them as fat (early in the day).
Instead, you eat carbs when your body is most likely to store them as glycogen in the muscles (later in the day, after working out).
The “Breakfast is the Most Important Meal of the Day” Myth
Breakfast is perceived as healthy, even more important than other meals.
There is even a saying that goes like this:
“Eat breakfast like a king, lunch like a prince, and dinner like a peasant.”
It’s true that many studies show that people who eat breakfast are more likely to be healthier.
Nonetheless, there is no scientific research confirmed a direct cause-and-effect relationship between skipping breakfast and gaining weight.
People who are able to allow some time to have breakfast in the morning have better time management skills and self-control.
On the other hand, people who skip breakfast tend to smoke more, drink more alcohol and exercise less.
Maybe these are the reasons that breakfast eaters are healthier, on average. It may not have anything to do with the breakfast itself.
It is true that skipping breakfast causes people to be hungrier and eat more at lunch. However, this is not enough to overcompensate for the skipped breakfast.
In fact, some studies have even shown that skipping breakfast may reduce overall calorie intake by up to 400 calories per day (9, 10, 11).
This seems logical, because you are effectively removing an entire meal from your diet each day.
The following are some articles from reliable sources regarding this matter:
The Principles of Carb BackLoading
To understand how the human body burns and stores fat and builds muscle, the author uses the following principles:
Timed Insulin Release: The levels of insulin in the body should be kept as low as possible for the first half of the day. They should then be spiked late at night.
MTOR Stimulation: Mammalian target of rapamycin (or mTOR for short) is one of the most powerful regulators of tissue growth in the body. It is all about losing fat whilst still keeping and even gaining muscle.
TGLUT Manipulation: Some types of glucose transporter – which the author referred to as tGLUT – absorbs glucose to be then stored in both muscle and fat cells. This is the reason why people get muscular but also gain fat at the same time. However, properly structured use of MTR makes it possible to prevent the fat cells from storing carbs as fat, as well as accelerating muscle growth.
Modulated Tissue Response (MTR): The process of giving each tissue of the body a specific instruction. For instance, it is the ability to signal certain types of tissues in the body to grow, whilst signaling to others to shrink in size.
This is the trademarked concept behind the diet. It explains how we instruct our body’s tissues to behave via our diet, lifestyle, and exercise.
Circadian Rhythms: The time of day influences everything in the body – from insulin sensitivity to peak alertness. By knowing how this works, you can manipulate aspects of your training to be more anabolic, and with greater fat burning potential.
Resistance Training: Choosing your food and training time, as well as combining this with greater resistance training, can trigger more anabolic hormones and positive regulators of muscle growth, therefore amplifying your fat loss and muscle growth and size.
What is inside the Carb BackLoading program?
For $57, you will get instant access to Body IO to download the Carb Back-Loading PDF. It’s a 300+ pages manual with the following content:
- The latest scientific studies which Carb Backloading was based on covered in detail (including case studies).
- Meal / drink plans – how to drink coffee in the morning, workout shake formula, food allowed before workout, etc.
- All the supplements needed to manipulate your metabolism and when to take them – to get maximum results.
- What to do during preparation phase, upon waking, low-carb/carb-loading meal times, pre/intra/post training, before bed, and off-days.
- Customizations for training outside the recommended schedule
- Gender differences
- Dos and don’ts
- Carb needs calculator
Who Can Do Carb Back-Loading?
As unconventional as it may sound, Carb Backloading is still safe for everyone to try even Type II diabetics. With resistance training, a diabetic can clear sugar from their bloodstream without medication while their fat cells remain insulin resistant.
Even so, I would recommend you to consult with your doctor before proceeding with this program. (*)
Carb Backloading is not suitable for vegans as it requires the consumption of animal protein.
Carb Backloading vs Low-Carb Diet
Although the statement that low carb level in your body compromises your physical performance during workout is no longer true, it still leads to the consumption of muscle tissues.
This leads to weight loss along with signs of fatigue, weakness and upset metabolism.
Carb Backloading supplies the required amount of carbohydrates in your body for your training. At the same time, it deliberately reduces fat and promoting muscle tissues.
Carb Back-Loading is superior to low-carb diet programs. It seeks to understand how insulin works, which allows the manipulation of the body’s normal phenomena by accurate carb intake timing and proper training regime.
My Own Results
I have done Carb Backloading for more than 4 weeks upon writing this review.
At the beginning my weight actually climbed higher than when I started. I had to maintain my calorie intake while increasing carbs, and have lost around 2 kilograms by week 4.
I do not use any special equipment for the resistance training, just barbells to do the following moves: squat, bench press, barbell row, overhead press, and deadlift.
I’m feeling amazing as I have been hitting the personal best from every previous training session. My muscles are growing faster than any method I ever used before, and after 4 weeks I lost an inch of abdominal circumference. (*)
The program might be difficult in the beginning. Here are some tips to ease you through the transition phase of your new lifestyle:
- Warm up a little. If you have never trained your body before, a little calibration will help you to train your body to eat the fat for energy and store carbs as fuel storage. Follow a very low carb diet (do not dip below 50 calories any day) for 10 days straight. This will help your body to get used to the idea of burning fat and storing carbs.
- Enjoy the Treat. After you are done training your body for fat burning, start your high carbs. After staying on a relatively low carb, restoration of your carb storage is necessary before your body turns to the protein.
- Time for Your Muscle Growth. After you have gained control over your routine and have trained your body well, it is time to get leaner fast. Much faster than your average low carb diet. You can increase your carb intake on every day basis. This will get stored in your muscle cells.
If you do strength training and use weight that is almost 70% or more of your body weight, Carb Back Loading can give you amazing results.
Sophie Joy O’sullivan on February 3, 2017:
“For me back loading works with my schedule meal 1 fats meal 2 fats meal 3 carbs then weight training meal 4 carbs meal 5 carbs meal 6 fats (every meal has protein) I train at 2pm ao this principal works well. It doesn’t feel like a fad and I have seen great results. All meals balanced no starvation eat regularly and not hungry. I’ve seen great changes in composition. When I came away from this I got really stuck. The only time I will eat simple carbs is post work out that’s it. I am now going back to this.
I’ve tried different ways of eating and this really does work for me mentally and physically. I don’t like fad diets my protein consumption is high (what it should be) my calories are good and I don’t feel tired and weak (when I come away from this) so it does work for me but if you aren’t as dedicated or structured then it might not work.”
Michael Beers on January 31, 2017:
“I’ve followed the carb backloading principal for six months now and everything John said would happen, happened. At 57, I look and feel better than I ever did at 37. Carb back loading WORKS…..and I’m all the proof I need!!!”
Shelby on September 4, 2014:
“I’m a current carb-back loader (woman). I’m the leanest I’ve ever been and I’m competing in a body building competition in 3 days! Love the program, but it’s something that does require you to read the book, in detail, to get the results you want.”
Andrew Buchhalter on June 27, 2014:
“Carb Backloading and Renegade Diet both work exceedingly well and have given me the best results out of any eating plan by a wide margin. For active, busy individuals, it makes the most sense to eat light during the day and to feast at night. Why put your body in relax, repair mode during the day while you’re active? I used to eat a breakfast consisting of eggs and oatmeal, and invariably, I would be exhausted an hour or two later. Since I started skipping breakfast and not eating until 12:00 PM, I’ve never had more energy and felt better. It might take someone a few days to adjust; however, once you’ve adjusted, you’ll have more energy than you could have imagined. I’m eating large amounts of white rice, potatoes, bread and other high glycemic carbohydrates at night and I’m leaner than I’ve ever been.
People who dismiss many of the protocols and ideas in the book have either never committed to it or are simply ignorant. I was highly skeptical myself; however, I gave it a chance, and after a few weeks, the results were far greater than I had anticipated. The author states that he feels depleted when he doesn’t eat carbohydrates during the day; however, if he skipped breakfast (remained in flight or flight mode) and eaten sufficient quantities of carbohydrates the night before, he would have refilled his glycogen stores and had plenty of energy for the day. I work out fasted all the time and have never been stronger or had more energy.”
Where to Buy
You can purchase Carb BackLoading for $57 from ClickBank by clicking the button below.
The price might go up if you don’t click “Buy Now” in 15 minutes. Hence, please make up your mind before clicking.
Carb Back-Loading is in the form of downloadable PDF, no physical products will be shipped. Once you have made the purchase, you will get instant access via email.
If you’re not satisfied with the results, you can always get your money back as they have 60-day money back guarantee.
About the Author
John Kiefer is a highly sought after training and nutrition consultant. Interestingly enough, John Kiefer’s primary expertise is not in nutrition or fitness, but in physics.
Kiefer holds two B.A.s (Mathematics and Physics) from Otterbein College. He also has a Master’s of Science in Physics from the University of Florida.
To guide his work, he has read over 40,000 medical research papers covering various facets of human biology. His extensive knowledge of human nutrition and performance is tempered by 15 years of experience applying, observing and refining his methodology.
He published his first diet book for radical fat loss, The Carb Nite® Solution, in 2005.
He is currently an advisor to Muscle & Fitness and Men’s Fitness magazines and his clientele includes world-record powerlifters, internationally ranked fitness competitors, CEOs and recreational
athletes who want super-human results without the super-human torture.
This book gives an initial impression that the product is highly professional. It is full with true scientific studies unlike other diet programs which tend to cite observational research.
John Kiefer demonstrates that he is very familiar with the material. He keeps improving his products as he invested a lot of time into doing research.
Carb Backloading is best for those who want to lose fat and gain muscle at the same time. If you only want to lose weight and not do the resistance training, this program will NOT work for you.
This program is not merely about eating your carbs later in the day to get all the health benefits. I would recommend you to get the book to learn the complete method.
In order to get maximum results, you need more in-depth explanation about the science behind the concept, meal recipes and recommended supplements (very important!), and the workout options.
The content is not intended as a substitute for professional medical input or action. Always seek the advice of a qualified health provider regarding a medical condition or your ability to apply the content in a safe manner. Please never disregard professional medical advice or fail to seek it in a timely manner because of something you have read anywhere, including here.
Everyone has a different physiology (i.e. weight, size, metabolism rate, and hormonal activities), thus results between individuals may vary especially as the intensity of resistance training plays a major role in this program.
You might feel dizzy or lethargic during the first days of training if your body is not used to low carb intake during the day. This is normal as your body is adjusting to get used to burning mainly fats for energy instead.