How to Do It:
1) Deplete Carbs Follow a depletion phase similar to the recalibration period that begins Carb Nite, but over a shorter time frame. Keep carbs at 30 grams or fewer for five to six days and your body will store them more effectively.
2) Start Gaining What and when you eat will depend on when in the day you train (and if it’s a training day or not).
Afternoon/Evening Training This is the ideal setup. Until the after noon, keep your carbs low— 30 grams or fewer. Begin your weight workout at some point between 3 p.m. and 6 p.m. (it’s fi ne if you have to train a little earlier or later, but this is the sweet spot). Afterward, ingest a postworkout shake that’s rich in carbs, and keep eating carbs until you go to bed. The same foods prescribed on Carb Nite apply here—pizza, ice cream, and so on. It is not uncommon for followers of the plan to eat 400 grams of carbs and still lose body fat while gaining muscle mass.
Morning Training If you train in the morning, you’ll need to eat a small amount of carbs after your workout and take advantage of supplements that help spike insulin (see “Postworkout Nutrition” on the previous page) so that you can recover from your workout without throwing off the hormonal rhythms of back-loading. That night, around six, eat your carbs, but go mainly with less sugary sources like rice and potatoes.
Non-Training Days On days you don’t lift (this includes days you just do cardio), limit carbs to a single late-day meal. Say, dinner or a dessert before bed.
Training You don’t need to follow any particular regimen when employing either Carb Nite or carb back-loading. Since nutrition is the most important aspect of gaining muscle or getting lean, just make sure you fully commit to one eating strategy or the other. And make sure you follow “Postworkout Nutrition.”