Does anybody here take body conditioning seriously? I'm trying to trim down and carb backloading was suggested. Does the system actually work?
Body Conditioning/Carb Backloading
- Thread starter Cultured_Bogan
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@Cultured Bogan said:
I've been lifting weights in the gym since I was 18 CB, so half my life basically. I've never competed in a bodybuilding contest but have friends who have, and I've tinkered around with a few diets over the years, but the best way for me to slim down, has always been a case of keeping my diet strict and boring (which isn't hard for me since I'm a fussy eater anyway).
I'm at a point now where I'm slimming down slowly simply because I find my current bodyweight a little too heavy. Weight training is a great way to burn bodyfat, so I would suggest by starting off your training with mixed weights. Don't be concerned about lifting huge weights, what you want to do is lift a moderate weight, something that will give you a burn, but something you can bang out 10-15 reps with. Keep the rest breaks very short, the idea here is to keep the intensity up and get your heart and blood pumping. You should spend no more than 30 minutes on the weights, and then move into cardio, and provided you don't have any injuries, mix it up, alternate between jogging, spin bike, cross trainer, rowing machines etc. Basically just keep changing it up. 30-45 minutes should get you to where you want to be IMO. You should be aiming to train a consistent 4-5 times per week.
The other factor is diet. My big weakness is sugar, rather than outright carbs. I've always found protein powders beneficial for recovery, rather than for gaining size, and these days they are considered meal replacements with all the vitamins and amino acids that go into them. Avoid starchy vegetables like pumpkin and potato (slow burning carbs so they'll sit on you for longer). Plenty of meat, chicken and fish and change that up with a variety of vegetables and salads. A few bodybuilders I know eat rice cakes for snacks (very bland but they're filling and contain stuff all carbs). Avoid fruit juice because of the sugar content, obviously soft drinks and alcohol too. Basically drink as much water as you can. Diet will play a huge part in how effective your training really is mate.
Hope some of this helps, but there are so many different diets out there, it can get confusing so my advice is to try and keep it simple.
I've already got a mixed cardio and weights regime I've been doing for about 8 months, and im not far off my goal weight now. I have a fairly low carb diet and use protein powder for recovery and to keep my metabolism going. Just curious about this program and it's supposed benefits. Just wanted to see if someone had given it a crack.
innsaneink
Well-known member
Any tips for weight gain?
Ive been on some medication for 8 months and it caused me to lose around 9kg. It was fatiguing me and killed my motivation.
Always been light, around 74/75kg now, have no body fat, a metabolism like Brett Hodgson I think where I can eat anything and not gain a thing….I burn off everything as soon as I put it on, do physical work and would probably walk 5- 10 kms a day at work
I have a bench at home and dumbells, enjoy the weights, am now off the medicine and looking to tone up muscle up and maybe put on some bulk
Avg daily diet for me would be
5.30am Brekky 3 weetbix and banana/coffee
9am smoko vegemite s/wich, small pc cake, banana, muesli bar, coffee
12.30 lunch ham s/wich or pie or salad roll, yoghurt, pc. cake, banana muesli bar and can of coke
330 snakck couple pieces toast
7pm dinner spaghetti bols/ chicken stir fry& noodle / chops or steak veges mash etc
desert ice cream choc cake or applie pie ice cream choc mousse etc
no booze smokes
Lots of water thru the day maybe 1 or 2 ltr
Ive been on some medication for 8 months and it caused me to lose around 9kg. It was fatiguing me and killed my motivation.
Always been light, around 74/75kg now, have no body fat, a metabolism like Brett Hodgson I think where I can eat anything and not gain a thing….I burn off everything as soon as I put it on, do physical work and would probably walk 5- 10 kms a day at work
I have a bench at home and dumbells, enjoy the weights, am now off the medicine and looking to tone up muscle up and maybe put on some bulk
Avg daily diet for me would be
5.30am Brekky 3 weetbix and banana/coffee
9am smoko vegemite s/wich, small pc cake, banana, muesli bar, coffee
12.30 lunch ham s/wich or pie or salad roll, yoghurt, pc. cake, banana muesli bar and can of coke
330 snakck couple pieces toast
7pm dinner spaghetti bols/ chicken stir fry& noodle / chops or steak veges mash etc
desert ice cream choc cake or applie pie ice cream choc mousse etc
no booze smokes
Lots of water thru the day maybe 1 or 2 ltr
king_sirro
Well-known member
Interesting thread.
Ive trained since i was 16 (now 35) and im currently studying personal training.
The one thing ive realised is that theres no hard and fast rule that applies to everyone so the advice i always believe in is to never think about diets and gimmicks but take a "lifestyle' approach.
So what im saying to you CB is forget about any diet you cant see yourself continuing for life. Your body can be trained to dislike junk food or at the very least make you feel like crap if you eat it 2 days in a row. I changed my diet years ago to just generally eat healthier and while i still enjoy indulging, if i do it 2 days in a row i feel disgusting and need a good week of eating to feel "clean". You say your gradually getting to your goal weight so what your doing is working, be patient and think long term, dont go for a fad diet. If anything, try shocking your body by making just a few suptle changes to both training and diet. Your body adapts to a diet like it does training so a change can help dig you out of a plateau. Just little changes like switching from wholemeal bread to wholegrain for 4 weeks, cranberry sauce instead of avocado, 4 weeks of more fish instead of chicken. This is just examples and you can adapt your diet to how you like it and then switch back after a month. Your body will react and because your still eating healthy it will react in a positive way.
As for you Ink, embrace your fast metabolism. Im a little the same. Since ive hit 30 ive actually found it harder to put weight on then i did when i was younger which goes against the norm. At times ive been frustrated by it but in the end, i know its because i made a lifestyle change years ago that has increased my metabolism and negated my urge for too much crap. Yours sounds more genetic and your medication doesnt help, but look on the positive side of it.
Your diet isnt healthy at all and you should look to alter it. Just because your struggling to put weight on doesnt mean your not doing demage to your body by eating bad.
Lose the cupcake at smoko and instead of a vegemite sandwhich have a wholemeal sandwich with chicken and salad. Id suggest eating more at lunch so your not wanting too much at your 3.30pm snack. Have 2 sandwiches, lose the cupcake again(it will just sap your energy rather than provide it), and definately lose the coke. NO SOFT DRINK AT ALL unless its the weekend and your out at dinner or you have chinese takeaway (have to have coke with chinese). Your afternoon snack should be changed to some soy crisps, and fruit. In fact you need more fruit thoughout all your day time meals so if theres something you like along with banana than add it. Because you dont want to lose weight your dinner is fine and your dessert can be your treat which enables you to lose the cupcakes during the day. I bet if you lose the cupcakes and coke, and add more fruit, and an extra sandwhich, you'll feel a lot better.
Ive trained since i was 16 (now 35) and im currently studying personal training.
The one thing ive realised is that theres no hard and fast rule that applies to everyone so the advice i always believe in is to never think about diets and gimmicks but take a "lifestyle' approach.
So what im saying to you CB is forget about any diet you cant see yourself continuing for life. Your body can be trained to dislike junk food or at the very least make you feel like crap if you eat it 2 days in a row. I changed my diet years ago to just generally eat healthier and while i still enjoy indulging, if i do it 2 days in a row i feel disgusting and need a good week of eating to feel "clean". You say your gradually getting to your goal weight so what your doing is working, be patient and think long term, dont go for a fad diet. If anything, try shocking your body by making just a few suptle changes to both training and diet. Your body adapts to a diet like it does training so a change can help dig you out of a plateau. Just little changes like switching from wholemeal bread to wholegrain for 4 weeks, cranberry sauce instead of avocado, 4 weeks of more fish instead of chicken. This is just examples and you can adapt your diet to how you like it and then switch back after a month. Your body will react and because your still eating healthy it will react in a positive way.
As for you Ink, embrace your fast metabolism. Im a little the same. Since ive hit 30 ive actually found it harder to put weight on then i did when i was younger which goes against the norm. At times ive been frustrated by it but in the end, i know its because i made a lifestyle change years ago that has increased my metabolism and negated my urge for too much crap. Yours sounds more genetic and your medication doesnt help, but look on the positive side of it.
Your diet isnt healthy at all and you should look to alter it. Just because your struggling to put weight on doesnt mean your not doing demage to your body by eating bad.
Lose the cupcake at smoko and instead of a vegemite sandwhich have a wholemeal sandwich with chicken and salad. Id suggest eating more at lunch so your not wanting too much at your 3.30pm snack. Have 2 sandwiches, lose the cupcake again(it will just sap your energy rather than provide it), and definately lose the coke. NO SOFT DRINK AT ALL unless its the weekend and your out at dinner or you have chinese takeaway (have to have coke with chinese). Your afternoon snack should be changed to some soy crisps, and fruit. In fact you need more fruit thoughout all your day time meals so if theres something you like along with banana than add it. Because you dont want to lose weight your dinner is fine and your dessert can be your treat which enables you to lose the cupcakes during the day. I bet if you lose the cupcakes and coke, and add more fruit, and an extra sandwhich, you'll feel a lot better.
innsaneink
Well-known member
Sounds like good advice, Ta KS. Should be a piece of cake to be able to follow… :blush:
....Actually since Ive increased the water intake the desire for soft drink at lunch isnt that strong....could easily replace that.
Like willow, sugars a weakness....I hear what your saying, I enjoy summer and the extra salads I eat - it feels like a detox clean out....notice it a lot more as Im ageing the better I eat the better I feel....and yeah while I do envy the ability to bulk up I know theres so many more that have a real problem with excess weight and I'm probably pretty lucky
....Actually since Ive increased the water intake the desire for soft drink at lunch isnt that strong....could easily replace that.
Like willow, sugars a weakness....I hear what your saying, I enjoy summer and the extra salads I eat - it feels like a detox clean out....notice it a lot more as Im ageing the better I eat the better I feel....and yeah while I do envy the ability to bulk up I know theres so many more that have a real problem with excess weight and I'm probably pretty lucky
happy_tiger
Well-known member
Probably best off running any diets/programs through your Dr first making sure it won't affect you in a negative way
Better to be safe than sorry
Better to be safe than sorry
Glen_McWilliams
New member
@Cultured Bogan said:
The first I heard of this was about 10 or 12 years ago when a bloke doing some contract work was telling me about it. He and his missus were both into body sculpting and his goal was 3 or 4% body fat. He had managed to get down to 7% but was stuck. Then he entirely abandoned carbs during the week and on Saturday he and his missus had what they called "pig day" where he ate everything in sight. It worked for them but I really don't know how long it can be sustained. Any kind of binging is never good, I would prefer a diet that can be maintained.
That's what I am fearful of Glen. I don't think that one sustained night of binging, even if once a week, can be maintained without some sort of adverse effect. Every article I have read regarding the strategy seems to be rather one way and I am yet to find anything that gives a balanced review of the diet.
I already complete roughly 95% of the criteria KS, and that is pretty much sustain a paleo type diet. It suits me and my lifestyle fine as I enjoy meat and basic fruit and vegetables. I have a disposition to dislike anything sweet and don't have a real craving for anything with a concentration of sugar (chocolate, ice cream et al.) I have kind of gone off the boil in the last week as I have been overseas but I have no massive issues returning to the diet after a lay off.
Was just curious if anyone had heard anything either positive of negative regarding the strategy before I seriously considered it.
I already complete roughly 95% of the criteria KS, and that is pretty much sustain a paleo type diet. It suits me and my lifestyle fine as I enjoy meat and basic fruit and vegetables. I have a disposition to dislike anything sweet and don't have a real craving for anything with a concentration of sugar (chocolate, ice cream et al.) I have kind of gone off the boil in the last week as I have been overseas but I have no massive issues returning to the diet after a lay off.
Was just curious if anyone had heard anything either positive of negative regarding the strategy before I seriously considered it.
