When Carb Back-Loading Works for Women
When it comes to fitness and nutrition, we’re all different. Depending on our style of training, whether we’re male or female, our overall health goals, and even competition status, we all train and eat differently. For me, I know that keeping my calories low and coming from whole foods, especially lower carb whole foods, works best–and it even allows me to “cheat” every now and then. And while I typically preach against sugar…I’m a big fan of John Kiefer’s Carb Back-Loading and Carb-Nite Solution plans. When done right, I believe it works. Even in moderation I can probably handle a little more sugar than I sometimes let on–especially after a tough workout. So, are carbohydrates really the enemy?
Some people don’t think so.
Just yesterday I read an article about sugar addiction…how we’re not actually addicted to sugar, and how our eat-clean-then-binge behavior just keeps us from trimming down while blaming sugar for our problems. It’s a great theory–stop dieting and splurging, dieting and splurging–and it makes a lot of sense. I’m not sure I buy into “sugar is ok” 100%; I mean, there’s a lot of science that shows how sugar wreaks havoc in the body (and brain). There are studies connecting sugar to cancer growth. And there’s this one story I read once about bears in the wild who literally, became really stupid and acted as if they were drunk because they were fed sugar. I couldn’t find that one to link to, but here’s one about how fructose (sugar) makes rats dumber.
But everything is ok in moderation, right?
When I first started Strong Figure almost a year ago, I wasn’t crossfitting and I wasn’t eating “paleo.” I was following a body-building lifting plan and experimenting with Kiefer’s CBL and CNS. While back-loading (eating carbs every night after lifting) made me stronger and works really well for a lot of people (Erik follows this religiously), CNS (eating carbs once a week) sometimes works better for others who want to lean up a bit more. While I love my sweets and always experiment with how to best eat them, I really do try to save them for special occasions and eat clean the majority of the time.
But luckily, many of my friends know how to eat their carbs. They lift heavy, then lift heavier, and they don’t resist the carb-loading temptations that many “dieters” find themselves turning down. And they look freakin’ amazing. How do they do it? What do they eat? How do they lift?
Here…let them speak for themselves.
Who: Dana Michelle Baker
Status: CrossFit Level 1 Trainer and Athlete
Training Successes: Everything that I do on a daily basis is a huge success and something that I never thought I could do. Never in my wildest dreams did I believe that I could be a “real crossfitter” and by that, I mean be able to complete a workout efficiently and within a good time.
How would you describe your training?
I do something strength based 4 days a week on top of the scheduled workout 6 days. I have been adding in a run as well about three days a week.
How would you describe your meals?
I have no routine by any means. Some days I have no appetite and don’t have anything til late afternoon…other days it’s a free for all!
What do you typically eat in a normal training day?
For sure: bananas, peanut butter, ground turkey, and beef.
When do you eat your carbs?
Laying in bed at night…anything sweet goes in my mouth!
What’s your favorite cheat meal?
Mmmm…I have so many! That’s a hard question because I rarely deprive myself. But lasagna is a favorite!
How has this style of training and eating changed your figure?
By adding more muscle and a bigger booty! 😉
Who: Kelsea Marie Koenreich
Status: Gym owner, online coach, Figure Pro.
Successes: I’ve competed in 3 powerlifting meets, for fun–I’m not that strong in the powerlifting world. I finished my first figure season in May and actually earned my pro card in my second show. My husband and I own a gym called Sarasota Barbell and it’s been my mission to teach women how to lift. I also do online coaching and have clients all over the country. 🙂
How would you describe your training?
I train 6x/week. Monday: Volume Squat, Heavy Bench and upper accessory Tuesday: volume bench and upper accessory Wednesday: heavy squat, lower accessory Thursday: OHP, hyper bench, upper accessory Friday: speed bench, upper accessory Saturday: deadlift, deadlift accessory, front squat, lower accessory.
How would you describe your meals?
I follow IIFYM, I’ve been counting macronutrients for over two years and followed this through my entire figure prep. I love dessert and rarely go a day without it! My calories range depending on off season or prep but when dieting I’m usually around 1500cals and maintaining a little over 2000cals.
What do you eat on a normal training day?
Normal training day I will train fasted, I do drink BCAAs and dextrose intra workout, and afterwards have primarily protein in the form of lean meats and maybe a fruit after training. I will have a protein shake or more meat mid day, I tend to save most of my calories for dinner and dessert. My dinner is where I eat almost all of my carbs and my dinners are usually about 1000cals.
What’s your favorite cheat meal?
I’m not a huge fan of the word cheat meal, but I do go out to eat occasionally and eat and not track macros… I just try to eat only protein during the day so I’m not doing too much harm. My husband and I do travel just to places for the food though, and I don’t do much holding back on those trips. I love donuts!
How has this style of training and eating changed your figure?
This style of training has made me a new person: I went from fat to skinny fat. Then I learned how to slowly go up and add muscle over the course of a year and a half before I prepped for figure. I couldn’t believe when I got lean again what I had built!
Who: Laken Summerville
Status: CrossFit Level 1 Trainer and Athlete
Successes: 2nd Place SuperFit Norfolk
How would you describe your training?
My fitness routine consists of at least one strength training or olympic lifting session in addition to the workout of the day at my crossfit box for 6 days per week. When I am training for a competition, I will usually do two-a-days for 4 to 5 days per week starting 3 months prior to the competition date. When I have the time, I also enjoy the occasional kettlebell, bodycombat, or bikram class. If only there were more hours in the day 🙂
How would you describe your meals?
I wouldn’t call my diet clean but it is healthy for the most part. I don’t really cut out any foods in entirety, but try to limit my carb intake and up my protein and raw produce consumption.
What do you typically eat in a normal training day?
I drink my breakfast shake after my morning workout which consists of coffee, isolate whey protein, leucine, and coconut water. Lunch and dinner vary but always usually consist of protein (chicken or ground turkey) and produce (salad or whatever veggies I have on hand). However, I don’t always pack my lunch and I definitely eat out a couple days a week. When I do eat out, I try to stick to good choices and order some sort of protein and salad combo. I also have a second protein shake before bed, usually consisting of almond milk, whey protein, and fruit. I keep almonds, fruit, and protein bars for snacking options throughout the day.
When do you eat your carbs?
The majority of my carb intake occurs on Sundays which are my “cheat day.” Other than that, I would have to say that I probably eat more carbs for lunch than my other meals because I’ll choose something quick and easy if I’m busy at work and didn’t pack a lunch.
What’s your favorite cheat meal?
I love italian food! Especially pizza and pasta. I’m also kind of a sucker for baked goods.
How has this style of training and eating changed your figure?
I would have to say that I attribute most of my results to my high intensity training but consistency with my diet definitely makes a difference. I can honestly see a variation in my performance in the gym depending on my eating habits throughout the week. Fueling my body correctly yields a much better response, and in turn, a much stronger figure.
Who: Tori Ruckman
Status: Level 1 CrossFit Trainer and Athlete
Training successes: 165# Snatch, 200# Clean and Jerk, 265# Back Squat, 195# Overhead Squat, 9 Strict Pull Ups, 3rd Place SuperFit 757, 3rd Place SuperFit RichmondHow would you describe your training?
I follow a program called Outlaw. It has been the most volume I have done since starting CrossFit but I have seen great results. It is high volume in strength right now as it is the “off-season” of CrossFit. Following about an hour of strength is a workout consisting of different CrossFit movements for time or rounds. The workouts and strength have been great on building my strength!
How would you describe your meals?
My meals are very basic: protein, veggies, and fruits! I am not a huge meat lover so I try to keep my food very flavored with a lot of seasonings. I have about five meals a day–two of them being smaller than the three main meals. I kind of just eat when I am hungry!
What do you typically eat in a normal training day?
I workout at 5:30 in the morning so before I go I have a couple eggs. After the workout immediately I have a protein shake, then for breakfast I have about four eggs and a half a cup of oatmeal. The second meal of the day is small but usually consists of some lunch meat on a pita pocket or just lunch meat by itself with an apple. If I am hungry between meals I will snack on nuts! For lunch I have about 5 oz of meat, some veggies and then usually a potato or rice. Later on in the evening depending on if I am hungry or not I will eat again. If I am hungry I will have some more lunch meat and either carrots, celery or some kind of raw veggie, or I will sub in a protein shake but I try to stay away from those and focus on protein from meat. If I am not hungry I will just not eat then and have more protein at dinner. I am actually more hungry on my rest days sometimes! I try to make sure I get in between 18-25 oz of protein a day!
When do you eat your carbs?
I actually have carbs at every meal. They are very important for me to get them in immediately after a workout and at night before I go to bed since I workout in the morning. I will not eat as much during the day but I still have some at almost every meal!
What’s your favorite cheat meal?
ICE CREAM!! Love me some ice cream!!
How has this style of training and eating changed your figure?
I haven’t changed much in about a year. Before I started CrossFit I didn’t focus much on my food, I just made sure I ate! So I ate a lot of pasta and such, but now I don’t even enjoy pasta when I eat it as a cheat! Over the year, I have toned and just felt better when I really focus on getting the right foods and right amounts of food in my body! Overall, I have gained muscle and lost body fat.
Who: Shannon Thompson
Status: I am a competitive powerlifter so a lot of my training is maximum effort followed by deloading (which I’m doing right now – I hate deloading!)
Training successes: I currently hold the raw APF squat record for the 132lb weight class in both junior and open at 253lb. My most recent meet was not APF and here are my current records: Squat: 275 Bench: 140 Deadlift: 320 Total: 735 at 148 weight class.
How would you describe your meals?
My meals are definitely nowhere near as healthy as they should be. I am an Icee & Reese’s addict. I would describe my meals as having a lot of protein but also having a lot of sugar.
What do you typically eat on a training day?
I typically eat 4 eggs with milk and toast in the morning, some kind of pasta for lunch (I make a mean baked ziti) and chicken or tuna for dinner.
When do you typically eat your carbs?
I eat the majority of my carbs in the afternoon, but to be honest, I really haven’t been watching my meals at all.
What’s your favorite cheat meal?
My favorite cheat meal is Zaxby’s buffalo chicken with a chocolate shake. All my friends know to meet me at Zaxby’s after weigh-in before a meet!
How has this style of training and eating changed your figure?
This style of training has certainly changed my figure in that I’ve gained muscle and lost fat, but I’m not “bulky.” I love my body now more than I ever did when I weighed 127 and was a long distance runner. I weighed in at 148 in this morning and feel better. My eating is the number one thing I need to improve with my training and is a constant battle of “am I going to eat what I should or just go get Zaxby’s?” I’m currently working on my nutrition. 🙂
Most of these eating plans have carb backloading elements and you all look great btw; proving it can work for women.
Shannon I am impressed with how good you look considering you “haven’t been watching your meals” — a true testament to how effective powerlifting is.
Lesson — women should powerlift and carb backload.
The more I read about power lifting, the more I want to try it. Just throwing that out there. 😉
It’s amazing 😉
Kelsea, I’m really thinking about trying it out at some point. Right now I have some competitions that I’m training/working towards, but I could definitely see myself in a few years giving powerlifting a go!! I’m starting to get more and more fascinated by it and Erik seems to think my short build will help me out!
Thanks Erik! I’m definitely working on my diet to be more catered to powerlifting.
And everyone should try powerlifting! I started in January and I love everything about it!