CBL Part 3 - The Dream of Building Lean Muscle?

Dear BLOG readers, dear PEAK customers, Parts 1 and 2 were already very informative. Although I had a few points of criticism to raise, there are still some interesting approaches related to CBL (Carb Backloading) Today’s third and final part will focus on what’s known as “backloading”—the part of the concept that will likely seem very abstract to many of you at first, since it involves specifically timing carbohydrate intake for the evening. Give it a chance anyway and read about how I view, understand, and interpret the CBL system.

I hope you enjoy my insights.

CBL Part 3 – The Dream of Building Lean Muscle?

Backload Phase – Loads of Carbs in the Evening!

About 40–60 minutes after your post-workout shake, the so-called backload phase really gets down to business. Anything that drastically affects insulin levels is encouraged. The undesirable exceptions are large amounts of gluten, highly processed foods, or foods heavily laden with food additives. Large amounts of fructose are also not allowed, as they impair fat metabolism.  Fat/carbohydrate combinations are allowed despite the goal of maximizing insulin release; however, low-glycemic carbohydrates should be avoided, as they prevent insulin levels from leveling off before or after bedtime and can thus negatively impact nighttime growth hormone release.

As for fruit, berries, grapes, and bananas with sugar spots (high sugar content) are particularly recommended.

The first meal after the POST-WO shake can be chosen freely in terms of carbohydrate content. The meal should also be high in protein. Adding protein hydrolysate and extra leucine to natural protein sources maximizes insulin release and promotes glycogen resynthesis in the liver and muscle stores.

Ideally, another meal should be consumed before going to bed, consisting primarily of slow-digesting protein and the remaining carbohydrates that have not yet been consumed to meet your determined needs.

As usual, CBL distinguishes between two different variations of backloading:

Strength Accumulation Protocol

The goal is to maximize fat loss and achieve a significant increase in strength while minimizing muscle growth. Backloading does not take place daily here, but only when:

 - you worked out that day

 - a workout is scheduled for the next day and no backloading has taken place for some time

Density Bulking Protocol

The variant for maximum muscle growth calls for substantial backloading every day, regardless of whether you train or not. On non-training days, carbohydrate intake is simply managed a bit more moderately.

Appearance and how you feel determine the intensity of backloading in both variations

Criticism so far

I think CBL’s intentions are clear. In the evening, the entire daily requirement for carbohydrates is consumed along with moderate amounts of fat and protein. The evening is thus intended for consuming a large portion of the total daily caloric intake.

Why?

Quite simply, because after a workout, the so-called “anabolic growth window” is open. This ensures increased insulin sensitivity in the trained muscle cells without also increasing insulin sensitivity in fat cells. The result is a targeted distribution of nutrients consumed during this time.

This raises two key questions for me:

1. Do you benefit from carbohydrates in the evening even if you don’t work out? — NO

If you skip your workout, you also lose all the associated benefits that might otherwise justify consuming such large amounts of carbohydrates in combination with fat and protein.

What does CBL hope to achieve by conducting such backloading sessions without significantly increasing the sensitivity of muscle insulin receptors?

There are no major differences with the “Density Bulking Protocol”! Even if you don’t train for two days, you still load up on carbohydrates for two evenings.

Although the Strength Accumulation Protocol makes minor concessions, this variant essentially represents a half-hearted version of CBL that is unlikely to result in significant muscle growth. However, since we’re promised lean muscle gain and carb-loading is naturally very tempting, very few people will follow CBL according to this variant.

2. Does it make sense to allow protein-fat combinations while singling out low-glycemic carbohydrates?

From the perspective of faster satiety due to the higher fiber content of low-glycemic carbohydrates, YES

BUT….Given the rapid drop in insulin levels, which benefits the nightly rise in growth hormone levels, it doesn’t make sense to allow protein-fat combinations. Fats also slow digestion significantly and cause the absorption of consumed carbohydrates to occur more slowly. I find there’s a lack of consistency here in achieving the desired effect.

Conclusion

The backload phase needs to be reevaluated in terms of its relationship to training and with regard to permitted nutrient types and combinations.

 (And I’m not talking here about frontloading, which is done when training in the morning… more on that later)

How Many Carbohydrates for CBL?

Now let’s turn to the interesting question of the optimal carbohydrate intake for CBL. There are two models for determining this:

1. The Delta Method

This method is based on the water-retention capacity of glucose, specified here as 2.7 ml per gram. As part of a so-called “preparation phase” (to be described in more detail later), weight loss is measured before and after a 10-day carbohydrate-restricted phase. The result then allows conclusions to be drawn about the required amount of carbohydrates.

Here is a sample calculation to illustrate:

The BSA Academy in Saarbrücken estimates the glycogen storage capacity of an athlete (not at a high-performance level) to be approximately 620 g. Glycogen is stored in the liver and muscles. Assuming a very muscular athlete who can actually store 620 g of glycogen, this corresponds to a weight loss according to Kiefer of 2.7 × 620 + 1 × 620, or a total of 2.294 kg. According to the attached table, a carbohydrate intake of 591 g is specified as the baseline value for this weight loss.

Conclusion

The Delta method does indeed seem to provide values that are reasonably tailored to individual needs.

2 Weaknesses:

1. If, during the preparation phase, weight loss is not limited to glycogen and water (e.g., muscle protein), this will result in the carbohydrate requirement being incorrectly estimated as higher

2. At the time of writing this blog post, I am only aware of a conversion table that presumably applies to men. A separate table would definitely need to be created for women. (see Part 1)

3. The specified total carbohydrate requirement will never be fully met because no one uses up their full glycogen capacity in a single day, not even with training. Main reason: Once stored, muscle glycogen cannot be used to stabilize blood sugar. The path of glucose into the cell is a ONE-WAY STREET

2. The Body-Weight Method

Calculating carbohydrate needs is much simpler using the Body-Weight Method. Here, carbohydrate needs are determined based on the athlete’s starting weight before a carb load. For a 70 kg athlete, for example, the recommended intake is 546 g.

Criticism

In my opinion, these guidelines are excessive. 546 g of carbohydrates for a 70-kg athlete—who certainly does not have maximum glycogen storage capacity—defies all logic to me. According to CBL, I myself—with a fasting weight of just under 100 kg—would have to consume a whopping 777 g of carbohydrates in the evening. Although I like to try everything before I criticize it, I’m going to make an exception this time.

Conclusion

You can call me out on this, punish me, or even set me straight, but in my view, experience and facts clearly speak against determining carbohydrate needs using the body-weight method

CBL and Morning Workouts

The logic behind CBL is based on limiting carbohydrate intake during the day to maintain fat burning for as long as possible. Then in the evening, when insulin sensitivity actually declines (according to Kiefer), only the muscle cells shift into a sort of “turbo mode,” triggered by strength training. Anabolic processes are now maximized by insulin until you go to sleep, at which point the process of growth is handed over to growth hormone.

Does that mean CBL only works if you train in the evening?

Is the evening the best time to train?

The best time to train is a subject of controversy. While there is evidence pointing to peak strength levels and the most significant muscle growth in the evening or late afternoon, there are also studies that describe physical adaptations resulting from consistent morning training, in which strength levels and muscle mass gains—normally reserved for evening workouts—can also be achieved. In the evening, we have the advantage that our body temperature is slightly higher—precisely high enough for our enzymes to function most comfortably and perform their work most effectively. During morning workouts, we need to compensate for this by wearing appropriate workout clothing if we’re still feeling a bit “cold.”  When it comes to sleep patterns, morning workouts are actually optimal, according to a study by the University of North Carolina. A little caffeine in the morning also ensures a level playing field at the neural level regarding the timing of the workout.

Conclusion

There is no “best” time to work out!

Everything in its own time

Despite all the theory surrounding the best time to work out, unfortunately many of us can’t choose when to train. Due to work or other circumstances, a person may find that other commitments dictate when they can work out, leaving them with time to visit the gym either in the morning or at noon.

Conclusion

For many people, the choice of when to work out is non-negotiable and cannot be easily changed

Morning Workouts and CBL

At least for morning workouts, CBL offers an alternative.

High-glycemic carbohydrates are consumed the evening before the workout. They ensure elevated insulin levels and thus replenish glycogen stores in advance (frontloading). Aside from a cup of coffee, the workout is otherwise performed on an empty stomach. After the workout, depending on your goals and the specific approach, you’ll have the “usual” post-workout shake.

In the evening, high-glycemic carbohydrates are consumed only if another workout is scheduled for the next day; otherwise, the day is completely low-carb, except for the POST-WO shake.

Criticism

In my opinion, the CBL concept loses its effectiveness if the workout isn’t done in the evening.

Catabolism in the Morning

Despite the front-loading, a morning workout without any breakfast at all is questionable, since you have to contend with the high cortisol levels that are typical in the morning. The likelihood of catabolic processes during strength training definitely increases, even if glycogen stores are full, since they have no influence on morning hormonal activity.

Fat Loss

Fat loss is temporarily halted at the latest with the post-workout shake.

Front-Loading

Frontloading in the evening occurs when fat and muscle cells are on a completely equal footing. We have not triggered increased insulin sensitivity through training; in other words, an excess of carbohydrates will definitely result in the accumulation of fat cells. The dream of building lean muscle is then shattered.

Conclusion

CBL requires evening workouts for the concept to work!

Prep Phase – Before Starting CBL

The Prep (Preparation) phase serves as an introduction to CBL and, as already mentioned, is used to determine your perfect individual carbohydrate requirement. So you can also start CBL without the Prep phase if you’re already aware of your maximum carbohydrate potential. The Preparation phase is divided into 3 parts:

1. Carb Depletion

The goal here is to avoid carbohydrates and, in combination with HIIT training, deplete your glycogen stores. This phase lasts 4 days

2. Ketone Build-Up

As early as the 5th and 6th days, the body begins to adapt to increased production of ketone bodies. In CBL, this adaptation phase is typically complete by the 6th day.

Fuel Reorientation

With the exception of the brain and a few other systems in the body, the adaptation to a ketogenic energy supply has already been fully completed. Days 7–10 will also be spent without carbohydrates, but well-being is now noticeably improving, and energy levels are rising again.

The goal of this entire process is to determine carbohydrate requirements using the Delta Method, as described in the section “How Many Carbohydrates on CBL?”

Criticism

As already mentioned, the Delta Method is actually a very interesting idea for determining an individual’s carbohydrate pool. However, the price one must pay for this is not insignificant.

Ten days without carbohydrates initially create a stressful situation for our body, as there are several systems that rely on glucose as an energy source. The brain is one of these systems. For our body, supplying the brain with glucose is a top priority. During carbohydrate withdrawal, it takes between one and three weeks—depending on the individual—for ketogenesis to proceed in such a way that enough ketone bodies are produced to serve as a substitute for glucose. Until that point, our body does everything it can to produce glucose to supply the brain. It doesn’t care at all about the athlete’s goals, namely muscle preservation or muscle building. Amino acids are readily drawn from the muscles to be converted into glucose via the process of gluconeogenesis. This state is particularly pronounced in the first few days (i.e., at least half of the prep phase) and leads to a clearly muscle-catabolic metabolic state, even if sufficient protein is consistently consumed—since we actually consume protein for purposes other than energy production.

The second problem arises when the first round of backloading takes place after the prep phase. If, following a period of ketogenic eating, large amounts of carbohydrates suddenly re-enter the bloodstream, the sensitivity of both muscle and fat cells is greatly increased. If you overdo it with high-glycemic carbohydrates in the early stages, this will inevitably lead to not only muscle glycogen stores but also the triglyceride stores of adipocytes being filled to capacity. Everyone who switches from a ketogenic diet to a mixed diet has to contend with this situation.

Now I ask you, dear readers, whether the end justifies the means in this case, and whether such a measure—taken solely to achieve the supposedly “correct” carbohydrate intake—really seems worthwhile?

Conclusion

The preparation phase may come at a high cost.

It’s important to note that CBL is definitely not a typical ketogenic diet, since large amounts of carbohydrates are consumed several times a week. Energy production from ketone bodies thus takes a back seat with every carbohydrate intake.

Pre-Workout Shakes

With its “A.M. Accelerator Shake,” CBL offers its followers an example of how one should—or can—fuel oneself with protein, fat, and caffeine during the morning.

- 1–2 cups of coffee (with or without caffeine, depending on your hunger control needs)

- 200–400 mg of caffeine for fat burning,

- 10 g whey isolate for anti-catabolic effects

- MCT oil to support ketone body synthesis

The shake is consumed 1–3 times daily, depending on calorie needs. So far, so good…

With the so-called “Ignition Formula,” Kiefer recommends a possible variation of a pre-workout shake—depending on your goal (i.e., “Strength Accumulation” (SA) or “Density Bulking” (DB))—consisting of:

…plus 5 g of creatine each. During training, whey isolate, casein hydrolysate, and leucine are also consumed as part of the “Sustainer Formula.”

Criticism

I don’t want to criticize the composition of the shakes too much here, as they may serve their purpose within the context of CBL. One thing, however, gives me pause:

• 1 cup of coffee in the morning, with or without caffeine 200 mg
• 3 Accelerator Shakes at 400 mg each 1,200 mg
•  1 Ignition Formula DB 400 mg
• 1 POST-WO Shake DB 400 mg

To put it plainly, CBL recommends daily caffeine intake of up to 2,400 mg!! With such a high amount of caffeine, it can be assumed that, in addition to rapid tolerance development, the risk of adverse side effects—such as an increased cardiovascular risk, impaired calcium absorption into the bones, elevated blood sugar levels, elevated cortisol levels, and increased blood pressure—also rises.

Conclusion

CBL’s recommendations for maintaining or reducing body fat do not take into account health concerns associated with excessive caffeine intake.

Summary

The journey is over!

In closing, I can say that I’ve enjoyed exploring the carb-backloading system. Even though I’ve expressed a lot of criticism at times, CBL still encourages you to think about things you’ve categorically ruled out until now.

Unfortunately, there are a few flaws hidden in the details, and unfortunately, carb backloading is only suitable for certain groups of people. In my opinion, it could be optimized with just a few changes.

For me, it’s important that a book review like this not only entertains you, dear readers, but also gives you food for thought. It’s pointless to simply start CBL if, for example, you know full well that consuming large amounts of carbohydrates within a few hours causes you problems, or if CBL is difficult to implement when you only have the opportunity to work out at lunchtime.

There is no single “BEST” diet for everyone, BUT there is certainly the best diet FOR YOU, and that’s what you need to figure out.

I’ve made it my mission—in part based on the research in this book—to create my own nutritional concept called HBN (Human-Based Nutrition). In it, I’d like to improve upon some of the aspects criticized in CBL, perhaps even adopt one or two ideas, while fundamentally restructuring other aspects. I’ll keep you in suspense for a while longer regarding the release, but HBN is coming!

Best regards and all the best to you

Yours,

Holger Gugg

www.body-coaches.de

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