CARB BACK-LOADING MEAL PLAN

PRE-WORKOUT
* 4 shots of espresso (no sweetener or cream)
* 2 tbsp coconut oil
* 20g protein from whey isolate powder
 
POST-WORKOUT
* Coffee (as much as you like)
* 40-60g casein or whey hydrolysate
* 5g creatine
* 5g leucine
* 2-3 large bananas
 
LUNCH
* 8- to 10-oz steak (broiled, roasted, or grilled)
* 2 cups Greek salad with tomatoes and 2 oz feta cheese
* 1 tbsp olive oil
* Vinegar to taste (rice, red, or white but not balsamic)
 
SNACK
* 1 cup low-fat cottage cheese
* 1/4 cup nuts (almonds, pecans, pistachios)
 
DINNER
* Cheeseburger (on sesame seed bun)
* 4 oz french fries
* Vegetables (peppers, broccoli) BEFORE BED
 
BEFORE BED
* 40g casein or other slow-digesting protein powder
* 2 to 3 packets instant flavored oatmeal

Source:

Kiefer, John. "A.M. workout nutrition. "

Joe Weider's Muscle & Fitness.  72.6 (June 2011): 48(2). 

List of John Kiefer articles to look for if considering Carb Backloading, Carbnite, Ketogenic Diet or Intermittent Fasting.

Listen to an interview with John Kiefer at Carl Lenore's Superhumanradio SHR #1137.

John Kiefer's BioJacked Radio Podcast.

Your local library can get you access to these articles.

Kiefer, John. "Intermittently wrong: thinking about fasting? Be prepared to sacrifice lots of muscle without much reward." Flex Apr. 2013: 118+.

Kiefer, John. "Time it right: training early in the morning or late at night? Here's how to keep adding mass, all the time." Flex Mar. 2013: 120.

Kiefer, John. "Mythbusting: the glycemic index lie: seven reasons to pound 'junk' carbs at night." Flex Feb. 2013: 122.

Kiefer, John. "Seven reasons why you should be consuming high-glycemic cards at night after resistance training." Flex Feb. 2013: 122.

Kiefer, John. "The case for caffeine: want to get huge without adding fat? Hit your local Starbucks asap." Flex Jan. 2013: 118+.

Kiefer, John. "Strength without carbs: with a few adjustments, it's possible to keep getting stronger on a ketogenic diet." Flex Dec. 2012: 122+.

Kiefer, John. "The case for cortisol." Flex Nov. 2012: 128

Kiefer, John. "High-tech nutrient conversion." Flex Oct. 2012: 120+.

Kiefer, John. "Anabolic cardio: cycle HIIT sessions for gains." Flex Sept. 2012: 144+.

Kiefer, John. "Caffeine therapy." Flex Aug. 2012: 140+.

Kiefer, John. "Supercharge your cells for super growth." Flex July 2012: 140+.

Kiefer, John. "Skip breakfast & get ripped?" Flex June 2012: 102+.

Kiefer, John. "Protein shakedown." Flex May 2012: 94+.

Kiefer, John. "No carbs required: leucine: the zero-carb anabolic potentiator." Flex Apr. 2012: 90+.

Kiefer, John. "Go nuts, lose weight: eating like an islander may be all you need to drop those last few stubborn pounds." Men's Fitness Mar. 2012: 27.

Kiefer, John. "Load up: carb back-loading: build muscle and burn fat--simultaneously." Flex Mar. 2012: 96+.

Kiefer, John. "Lose carbs, gain muscle: build strength and size on a strict diet." Men's Fitness Mar. 2012: 75+.

Kiefer, John. "Shock wave: pack on mass and get strong as hell with the most scientifically sound program we've ever seen." Joe Weider's Muscle & Fitness Jan. 2012: 90+.

Kiefer, John. "Carbs are not the enemy: turning carbohydrates into powerful muscle-building, fat-burning weapons is a lot easier than you think." Men's Fitness Oct. 2011: 66+.

Kiefer, John. "A.M. workout nutrition." Joe Weider's Muscle & Fitness June 2011: 48+.

Kiefer, John. "Eat like a pig. Get shredded. The carb back-loading diet could provide the holy grail of packing on mass without adding fat. Read on and find out why carbs are not the enemy." Joe Weider's Muscle & Fitness Mar. 2011: 170+.

Visit Dangerously Hardcore for more on John Kiefer.

JOHN KIEFER'S CARB BACK-LOADING MEAL PLAN for the Morning Trainee

PRE-WORKOUT

• 4 shots of espresso (no sweetener or cream)

• 2 tbsp coconut oil

• 20g protein from whey isolate powder

POST-WORKOUT

• Coffee (as much as you like)

• 40-60g casein or whey hydrolysate

• 5g creatine

• 5g leucine

• 2-3 large bananas

LUNCH

• 8-to 10-oz steak (broiled, roasted, or grilled)

• 2 cups Greek salad with tomatoes and 2 02 feta cheese

• 1 tbsp olive oil

• Vinegar to taste (rice, red, or white but not balsamic)

SNACK

• 1 cup low-fat cottage cheese

• ¼ cup nuts (almonds, pecans, pistachios)

DINNER

• Cheeseburger (on sesame seed bun)

• 4 oz french fries

• Vegetables (peppers, broccoli) BEFORE BED

• 40g casein or other slow-digesting protein powder

• 2 to 3 packets instant flavored oatmeal

FOR MORE ON CARB BACK-LOADING,

GO TO JOHNKIEFER'S SITE, DANGEROUSLYHARDCORE.COM

Source Citation (MLA 7^th Edition)

Kiefer, John. "A.M. workout nutrition." Joe Weider's Muscle & Fitness June 2011: 48+. General OneFile. Web. 5 Apr. 2013.

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