CBL 1.0, Carb Back-Loading, Manual for Total Body Fat Control

327 Pages·2011·2.048 MB·English

by  John Kiefer

THRASIVOULOU MR
Issued:2012-04-25
4NKEBIKBTWBZ
™
Carb Back-Loading
Manual For Total Body Fat Control

John Kiefer, MS

DHPress
Carb Back-Loading™
Copyright © 2011-2012 by John Kiefer
All rights reserved. No part of this work may be reproduced or
transmitted in any form or by any means, electronic or mechanical,
including photocopying, recording, or by any information storage or
retrieval system, without the prior written permission of the
copyright owner and the publisher.
ISBN-13 (paperback): XXXXXXXXXXXXX
ISBN-10 (paperback): XXXXXXXXXX
ISBN-13 (electronic): XXXXXXXXXXXXX
ISBN-10 (electronic): XXXXXXXXXX
Series: F E D C B A 9 8 7 6 5 4 3 2 1 0
Trademarked names may appear in this book. Rather than use a
trademark symbol with every occurrence of a trademarked name,
we use the names only in an editorial fashion and to the benefit of
the trademark owner, with no intention of infringement of the
trademark.
Editorial Board: Bob Ihlenfeldt
Project Manager: Naomi Most
Cover Design: John Kiefer
This book is not medical or any other form of professional advice
that requires licensing in any jurisdiction. It is for scientific and
educational purposes only. Please consult a qualified health care
professional for medical advice. The author, any contributors,
publisher and copyright holder(s) (and their successors) are not
responsible for any adverse affects associated with any use of this
work.
Disclaimer

The Content presented herein is for informational purposes only
and intended for use by adults capable of understanding the Content
and capable of seeking medical advice from appropriately licensed
professionals when necessary or appropriate. Although I have
researched various topics extensively and attempted to organize
numerous issues associated with diet and exercise in a clarifying
manner, 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.

Contents

Get Started Now! xii
About the Author xiv
Acknowledgements xvi

Section I Introduction
Chapter 1 The Ultimate Drug 4
Chapter 2 Catalyst 8
Chapter 3 Cliff Notes:
Carb Back-Loading 14
Chapter 4 Modulated Tissue Response 16
Chapter 5 Always Improving 20
Section I Essential Points 22

Section II Bricks
Chapter 6 Controversy 26
Chapter 7 Insulin: The eXtreme
Growth Agent 28
Chapter 8 Carbs to Burn 30
vi
Chapter 9 Glucose Transport 32
Chapter 10 Why So Sensitive? 36
Chapter 11 Sensitivity, It Varies 38
Chapter 12 Exercise a Little Control 40
Section II Essential Points 44

Section III Mortar
Chapter 13 Some Assembly Required 48
Chapter 14 Best Breakfast Ever—None 50
Chapter 15 Eat At Night 52
Chapter 16 No Carbs, No Problems 56
Chapter 17 The Sweet Spot 58
Chapter 18 16 oz Carb Curls,
Post-Training 64
Chapter 19 Slam the Carbs 66
Chapter 20 Highly Inefficient Design 70
Section III Essential Points 76

Section IV Aftermarket Add-Ons
Chapter 21 High Performance Tuning 80
Chapter 22 Omega-3s 82
Chapter 23 Medium Chain Triglycerides 86
Chapter 24 High-Insulinotropic Carbs 88
Carb Back-Loading
Chapter 25 Whey Isolate 90
Chapter 26 Hydrolysates 94
Chapter 27 Leucine 96
Chapter 28 Caffeine 100
Chapter 29 Creatine 104
Section IV Essential Points 108

Section V What To Do
Chapter 30 Tell Me How,
Hold the Details 112
Chapter 31 Strength Accumulation
& Density Bulking 114
Chapter 32 Preparation Phase 116
Chapter 33 Upon Waking 120
Chapter 34 Low-Carb Mealtimes 122
Chapter 35 Pre-Training 130
Chapter 36 Intra-Training 132
Chapter 37 Post-Training 136
Chapter 38 Carb Loading Mealtimes 140
Chapter 39 Before Bed 144
Chapter 40 Off-Days 146
Chapter 41 All Day Supplementation 150
Section V Essential Points 152

viii
Section VI Nobody’s Perfect
Chapter 42 Customize 156
Chapter 43 Training Fasted 158
Chapter 44 Middle Training 162
Chapter 45 Late Night Sessions 164
Section VI Essential Points 166

Section VII Dos and Don’ts
Chapter 46 Everybody Needs Advice 170
Chapter 47 Don’t Be a Fat Kid 172
Chapter 48 Gluten Allergies 174
Chapter 49 Don’t Let Training
Derail You 176
Chapter 50 Cardio 180
Chapter 51 Gender Differences 184
Section VII Essential Points 186

Section VIII Experiences
Chapter 52 Case Study:
Jay DeMayo 190
Chapter 53 Professionals 196
Carb Back-Loading
Chapter 54 Everyday Success
Stories 206

Section IX Appendix
Appendix A FAQs 216
Appendix B Ultra-Low Carb Vegetables 222
Appendix C Carb-Needs Calculators 224
Appendix D Pre Carb-Mealtimes Macro
Calculator 230
Appendix E Sample Days 238

Section X References

x