BY, MITCH ALTAMURA

History
Created by John Kiefer
Mathematician/Physicist/Nutritionist
Published Carb Backloading: Manual for Total Body Fat
Control in 2011
Culmination of over 15 years of research
Similar to diets such as Intermittent Fasting and If it fits
your Macros diets
General Overview
Little to no calories during the day
Less CHO during day leads to less fat storage
Trains body to burn fat throughout day

Start eating 30 minutes pre-exercise for energy

Consume rest of carbs post-workout
Caloric deficit

CHO go towards muscle regeneration instead of

storage
How to do it
Understand insulin sensitivity is higher in the
morning than night
Be virtually carb-less for most of the day
Use food items such as black coffee for energy

Workout around 5pm

Load up on carbs throughout the rest of the evening
Let body use carbs during recovery at night
 Diet Phases

Days 1-4 Carb Depletion

Days 3-6 Ketone Buildup
Days 7-10 Fuel Reorientation
What You Can and Cannot Eat
Anything and Everything as long as you are not consuming a
high amount of carbs before you exercise

During the day, ultra-low carb vegetables are recommended

(Arugala, Raw Asparagus, Baby Spinach, Celery, etc.)
 Sample Day
Time Food
9 am Plain black coffee, 1 scoop whey protein, 6 oz of breakfast
(breakfast) meat, 1 medium sized tomato
12 pm 1 large chicken breast, 2-3 cups of leafy greens with olive oil
(lunch) and vinegar
5 pm Workout
6:30 pm Post workout low carb protein shake
(30 mins post-
workout)
7 pm until 60 g of protein (protein powder, lean meat, cottage cheese,
bedtime anything), at least 2 slices of pizza
Extracurricular Food Items
Hypertrophic Potentiator Shake
Component Strength Accumulation Density Bulking
Caffeine 200-600 mg 200-400 mg
Whey Isolate 15-20 g 30 g
High-GI CHO 20-40 g 40-100 g
Casein 10-15 g 15-25 g
Hydrolysate (Whey/Casein) 10-15 g 25-30 g
Leucine 3g 5g
Creatine 5g 5g
BMR and TDEE
BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) (6.9 x age in years) = kcal/day
66 + (13.7 x 84) + (5 x 175) (6.9 x 21) = 1947 kcal/day

Very Active = BMR x 1.725 (Hard Exercise 6-7 days/week)

1947 x 1.725 = 3359 cals
Health and Disease Prevention
Although it shows success, this diet is highly controversial

Some experts do not agree with fasting to cause increased

ketone production

Also shows risk of disruption of normal hormone production

Case Study

Jason DeMayo, head strength coach of the University of Richmond

Over 8 weeks
Lost 15 mm of abdominal skinfold
Lost 6% BF
Gained 4 pounds of LBW

So convinced, he is trying to create a way that abides by NCAA standards for his athletes

PRS Pre and Post (lbs)

Squat Bench Deadlift Overhead
Week Before 385x6 260x6 425x8 175x6
Week After 400x10 270x8 440x10 190x8
 Gender Differences
Women tend to fail at eating the right amount of CHOs at night (overeat)

The results are not for normal women, it is only for women who would
like to body-build
This is not the ideal body type for a vast majority

Suggests that women should limit their CHO intake and partake in HIIT
training along with diet
Fun Facts
Does not recommend any type of sustained cardio

Pasta is not recommended for carb backloading as it is low on the GI

There is no recommended values of nutrients, these values are based on the needs of the
individual partaking in the diet. Values can change day to day
 Resources
Can Carb Backloading Help You Lose Weight? (2016, December 01). Retrieved March 28, 2017,
from https://www.instantknockout.com/ik/can-carb-backloading-help-you-lose-weight/

Carb Back Loading Meal Plan Example to Get Started Fast. (2015, July 09). Retrieved March 28, 2017, from
http://www.bodybuildingsecretslive.com/gain-weight/carb-back-loading-meal-plan/

Kiefer, J. (2011-2012). Carb Back-loading. Retrieved March 28, 2017, from https://www.lbs.co.il/data/attachment
-files/2015/05/24394_Carb_Back_Loading.pdf.