Yup, in full penance mode for an overindulgent Thanksgiving, and in pre-penance mode for my holiday party, I spent 10 days cutting out the carbs (under 30g a day) and mostly sticking to a Primal diet (occasional grass-fed butter and cheese). The results? Better than they look. My waist is down 1.5″, my weight dropped to 189 from 197, and my asthma has gone from 3-puffs-a-day in late November to 1 puff every 2-3 days right now. Here are some before/after pictures:
Now I’m back on the carb-backloading deal, and my first session was the Holiday Party on Saturday. I had bacon/eggs for breakfast and a snack of nuts/cheese for lunch, kept it as low-carb as possible. I did very light weight squats (5x150lb, 5x170lb, 9x195lb, then 5x10x95lb), and my recovery meal was 1/2 cup of rice with some seasoning (40-50g carbs), 45g whey protein powder in a shake with 1/2 teaspoon instant coffee. First off, vanilla protein powder and instant coffee are delicious together. Holy buckets. Second, I hope this will rectify yet another mistake from my last attempt at backloading.
The recovery meal: according to Kiefer, the recovery meal is *NOT* meant to replete glycogen stores in one fell swoop. You don’t need to eat 4 sweet potatoes as soon as you finish lifting. Just have one. 50g of high-glycemic carbs are all you need, just to get shuttle some free amino acids into the muscle. This prolongs the insulin-independent glucose absorption phase, which is the cornerstone of backloading. Eat a lot of carbs at the right time and you’ll get the hormonal benefits of overfeeding while still maintaining some level of ketone formation / fat loss. Saturday’s backloading elements, as well as tonight’s, are going to be some combo of the following:
– Haagen-Dazs coffee ice cream
– Pumpkin pie
– Egg nog
– and perhaps one of the more perfect post-workout foods, sausage balls (recipe below):
1 lb spicy pork sausage
1 lb shredded cheddar cheese
2 cups Bisquick
Preheat oven to 400. Let sausage and cheese get to room temperature, then mix all ingredients into a bowl. You might need to use a stand mixer or your hands. Roll into 1 inch balls and place 1″ apart on an oiled cookie sheet. Bake for 15 minutes. This should make 40 balls.
Although now they make a gluten-free Bisquick (rice flour, potato flour, and leavening agents), which seems wrong but might just be worth it, especially if my asthma comes back and gluten proves once again to be the silent killer. I’d like as much as possible to keep the gluten and HFCS bombs few-and-far-between, backloading with chocolate and ice cream and cornbread instead of donuts and pasta. We’ll see how it goes.