Lean & Jacked

Carb Back Loading

Guest Written By: Steve Dugger


John Keifer has given us one of the best diet hacks ever written, carb backloading. A plan that allows you to get lean, jacked, and tan. In a nutshell, you eat super low carb up until your workout, then you eat any high carb food you want until you go to bed.

Here’s the daily deets:

1) Keep your carbs at 30 grams or fewer per day for five to six days and your body will store them more effectively.


Try and stay focused on the meats and veggies when you’re not in your carb window.

2) When you will be eating and what you will be eating will depend on if you are training that day or at what time you will be training. For afternoon/evening training sessions (we find training in the evening has been ideal for us), keep your carbs low – 30 grams or fewer before you train. Start your weight training between 3 p.m. and 6 p.m., and then afterward, have a post-workout shake that’s rich in carbs, then enjoy all the carbs you wish until you go to sleep. Pizza, ice cream, beer, fine Italian bread, etc., have at it.

So, yes, I am telling you this is OK. See our Hausmate James for a slice of pie.

So, yes, this is OK in your carb window. See our Hausmate James for a slice of pie.

If you train in the morning, you need to eat a small amount of carbs after your workout. That night, around six, eat your carbs, but go with less sugary (lower glycemic) sources like rice or potatoes.

On days you don’t lift (this includes days you just do “cardio”), limit carbs to a single late-day meal, like dinner or a dessert before bed.

You don’t need to follow any particular workout program when carb back-loading. I happen to be a huge fan of Wendler’s 5/3/1 (the program we use for our Powerlifting track here at Swollhaus) plus a 5-10 minute met-con type workout 4 times a week (what the frick is a met-con?). Since nutrition is the most important aspect of maximum jackification, just make sure you fully commit to one eating strategy.

Let’s recap:

Training in the P.M.?

  1. 30 grams of carbs or less before training
  2. Workoout
  3. Eat all the carbs
  4. Jackification

Training in the A.M.?

  1. Workout
  2. 30 grams of carbs or less until dinner (your carb window)
  3. Eat all the carbs
  4. Jackification

That’s it, give it a go and be sure to tip your waitress.

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