subject: Arnold Schwarzenegger [print this page] Th nutrtin rogram detaild her i mzing, t's fun, nd t work. But t n't fr evron. It' mde fr ple dng sriu weght traning, tyically n hur usng wghts tht re rund 70% r mor f yur mx. I d blve u uld xend nough ffrt n n inrdbl intns 15 mnute sesion t allw yurslf th ce rm nd zz. But f you'r ut strting ut, nd xrisng wth yog r lng walk, bakloding unfrtuntl nt fr u.B Sen Hon, C.S.C.S.Th biggst prk f m b s fitns magzine editr hs t b gtting th oortunt t met sme f m longtm hro. I nterviewd Hulk Hgn n h wn bak yrd whl h tre ff sucn f T-hirt fr ur hto hot, nd I'v ltned t Dlh Lundgrn tll m abut th tim h gt had b gru f Afrin Amrcans wh belvd h'd rally klled Apoll Cred n Rk IV. Th mot atfyng f ll m ncountrs wth ft elbrt, f our, ws wth Arnld, whm I spke t fr th covr tor f th Sptmbr isue f Mn' Fitnss, n stnd thi wek. It wan't nl thrll bcue I hd th pprtunity t sk hm lftme f qutinsnd gt thm "nswrd mmdiatly"but beaue, muh t m urri, h endd u aking m som."Wht' th stor wth Crb Bck-loadng?"Bfr I uld nswr hm, I hd t rt ut fw qutin f m wn. Suh s, "Dd Arnld Schwrznegger, th ultimt ftnes con, rll jut k ME nutriton queton?" And, "Hw m I ging t xln t whn, rght t ths momnt, I an't em t rmember m wn nam?"Th Gvernator hd rntly larnd but Crb Back-lading (CBL) frm hi tffr, Dnel, bg wrkut buff wh hd red bout t n m webit nd n Mn's Fitns magazin, wher I m th tranng diretor. I'm nt urpried tht t tuk wth hm r tht t piqud Arnld's ntertCBL i robabl th mot effetv det trtgy t sty lan whl dding mul ms tht nyon who' tred t hs om ars. And t' defintel th mot fun.Crb Bck-lodng i th brnchld f Jhn Kfr, nutriton cnsultant t athlete inludng bodbulders, pwerliftrs, nd fgur mpettr. A th nm uggt, t entals vng th bulk f ur arbhydrt ntak fr th nd f th da. Th bg lling ont fr CBL s ll th o-clld unk fd yu n gt wy wth n t. W're talkng zza, crem, nd frnch fris, nd nt nl wll th nt mke u ft r unhelthy, th'll mke yu bg, trong, nd lan.Lt m xln.Th Scne f CBLFrst, let' lok t th wy carb affet yur bod. Whn ou et thm, the're brkn dwn int gluce. Ths caue blod ugr lvels t rse, nd th hormne inulin s rlaed t brng thm bk dwn. T gt rd f th xcss carb, nulin trnprt thms wll prtein nd ft, f you'r cnuming thm multanuslynto ither mule r ft clls. If ou'v rently trined wth weight, th dlivery wll b mad t ur muscls t suport reovry nd grwth. If u'v ben lyng n th cuch ll dy wathng Arnld mvies (nd frnkl, I wuldn't blm yu), nuln wll stre th carb ft. Untl th ike n bld sugr ome dwn, nuln wn't llw our bd t us ft s ful. It wuld muh rthr ou gt rd f th xtra sugr firt.On th fl sde, b voding crbs mt f th tim, yur blod ugar levl reman lw. Ther wn't b an ignifcnt inuln rlae, nd our bd wll b fr t burn ft a ts man ful surce, helng ou sta lan. Th bst tim t et crb, thn, s rght fter strnuous workut (eall trngth trainng), whn ur muscl' rb stres re dleted nd bld ugar s lw. But thi ntion s nthing nw. Arnld nd ther bodbulders undrtod th advantags t low-crb dt nd oionl rb-ups ars go. Th tming, howvr, s wht mke bk-loadng mor thn jut nther det, nd tru Gdsend t nyn wh wnts t indulg n ther fvrit fod wthut lkng lik thy d.Whn ou frst wke u vry mornng, our bd i rmed t burn ft. Th wort thng u ould d t ths tm i t hav clasi Amercn brekfat, nluding fd lk uice, tast, r ceral. Crtisl, tr hormon, ris durng th nght whl u slp nd pk t but 7 .m. Lft lone, t hels ou burn ft, but whn u fed ourlf n abundnc f carb, rtl wll nurag ft torg ut nuln an. B wating untl rtsl lvels fll naturll latr n th dy, nd thn strngth trning befr ingestng arbs, yu mximze arb' abilty t bnft yur phique whil minmzing thr tntial t dmage t.But wht but etng crb befr wrkut? Th i ftn th recriptin tht nutrtonit gv, bsed n th assumptn tht arb rovde quik enrgy ndd fr xercs. Hwvr, rmmbr wht w d bout insuln rela nd ft burnng. Eatng crbs pr-wrkout reducs th amunt f ft yu an burn durng th sein, nd hntl, yu dn't ned thm. Th truth i, our bod an run ut fne n rtin nd ft durng ven th mst gut-bustng trainng eson (provdd ou t nugh f the nutrent, whch w'll dsus blw).Anothr onsidraton th ffet arbs hv n yur nrvu stm. Wthout thm, our sympthtc nervus sstemyur bd' "fght r flght" rene t strei n vrdrve. Yu thnk larly nd reat qukly, nd an ven recrut mule fibrs mr effintly. Eatng crb dmpn th reon. Yu knw hw yu fel sluggsh nd cn't concentrt fter bg mal? Yu dn't wnt t b n tht condtion befre ou lft weght, nd t onl take mall servng f arb t imar yur performane.Aftr trainng, u cn t arbs wth munty, whch brngs u t th "fun" rt. Hw T Bak-LoadThs i th genrl prch, dreted b CBL' crtor, Jhn Kefer (vsit hm t dangerulhardore.com).1. Fr 10 ds, cp our rb intke t 30 grms pr dy. Th s trict a ou'll hav t b, o tugh t utt wll trn ur bdy t stre carb mor effetvly whn u at thm ltr. Whil 30 ur lmt, tht' ust buffr zon. Am fr s fw oibl.An knd f rbhydrat art frm fibr unt. Grn vegetable r fne, but rot vegetbles (suh ptats), grins, nd frut mut b ll but eliminted. Byond th lmtd crbs, thre ar n ther dietry rstricton, ther thn n alhol. (Yu'll b eting pzz sn enugh, dn't comln). Et n grm f protin er pund f our bod wght daly (o f yu wegh 180 unds, t 180 gram), nd onsum plent f ft. Rd met, whl gg, avado, chse, nd bcn r ll god choics.And dn't fer aturated ft. In 2010, th Annl f Internl Mdne affrmed arlir fnding tht lw-arb det wth aturatd ft ctull mrvd rk fctr fr hrt dise. A Unvrit f Connctiut tudy frm 2007 fund tht lw-carb dter wh consumd mor thn thre tme th sturted ft s subjcts n low-ft gru dd sw grtr mrovmnt n LDL chleterl levls. In rdr t resrve mule ms, provid th energ fr trnng, nd t ke u frm feelng hungr, ft mut b ten long wth protn. Yu dn't hve t cunt clor.Expet t fl tird nd fogg th frst fw dy. Th nrml rspne t suddn remvl f rb frm th det, nd t wll tke lttle tim bfre yur bod with ver t burnng ft nd rtor ur nerg lvl. (Rd Arnold' pot bout Th Sark f ou nd t bolter yur reslve.) Cffee wth havy ram r ugar-fre nerg drink re allwed. Cntnu t trin s nrml.2. On th vnng f th 10th d, et tn f crb. Pln ths dy n advane s yu an trin n th ftrnoon r rly evnng. Aftrward, lurge. Et plnty f crbs nd protn (ancllr ft lrght to). Yur bd o dlted b th ont tht t cn't tor arb fr ft, o dn't worr bout bing gluttonou. Am fr round n grm f arb fr eh ound f bdy wght, but u m b abl t handl muh mor. Jut et wll nd rwrd ourslf.Thse arbs mut b th high-glymic, nulin-drving knd. Thi i n tim t hv nservative rtin f brwn ri r ats. Nthng rlenhe th muscl ll lke trh nd sugry fods, o whit ric, whte pttoes, nd vr rp bnanas re deal. Yu cn al no tr, c ram, nd othr "bd" food. A nght f back-lading mght nlude heeseburgr wth frenh frie, mlkshak, nd n l rsp fllowd fw hurs lter b rten shke, mlk, nd kie.3. Rept bk-ldng n day yu trin. On ds ou dn't, et low-arb s u dd fr th firt 10 day. Bck-lading work bst whn exrce taks lac betwen rughly 4 .m. nd 6 .m., but t cn b adusted fr mrning trinng f nded. In ths cae, hv cff but n fod bfr trinng, nd thn hav onl smll mel r shk cntinng 3050 gram f prtn nd th sam mount f arb. Et lw-crb frm thn untl th evenng, whn ou cn bk-load, but d t mre cnservatvely. Snce our workut w rler, yur musls arn't s snitiv t nsulin, u'll hve t t fwer crb thn f yu hd ut trined, lst ou rik ganing ft.Ths ame rul plies t womn. CBL s nt xluvly benfcal t mn, but bcus male arr mor mul ms, the an handl mre rbs. Ldis cn evn kp st-workout mel/shak nd t t gt thir arb n th frm f dessrt.Art frm cunting prten nd bllparking our crb, yu dn't nd t lg nything. Jut py ttenton t hw yu lok th mrnng ftr back-lds. If ft nd bloted, dil dwn th arb bt nxt tme. Ln nd rd, u're rght n trak. If ur gol s t gn mxmum mucl m whle keping our bod ft n heck, iml cnume mor prtein nd arbs fter trnng nd durng our bk-load (ou an ls exriment wth off-dy bak-lds). Tho seekng t tmze ft lo jut nd t at l.CBL nd th HOPThugh I ddn't explan th back-lading cnet t Arnld qut s loquntl I dd abv (t last m tremblng hnd ddn't drp th phn), h immdtel dntfied wth t. In fat, Arnld nadvrtently tumbled ont th ont alng wth Frn Clumbu bak n th 70."Th wek befr mettion," h sd, "Frano nd I ued t g t Th Huse f Pie [n Sant Mnc] nd t is t nght. But w dd nt knw wht ou ut sad. Instintvel, w ut flt lik w neded th ie."Arnld wnt n tht thr bdbuildrs offd, sng t wuld run h nd Frn's det, moothing thm ut befre th ntt. But nn Mr. Olympi vitor betwen thm rved thre ws somethng t CBL som 40 yar befor t ws fficlly rated."Nw whn yu xpln t, mabe that' th reson wh t ddn't hve th bd ffct tht everybdy w wrred abut."Actuall, Arnld, I ddn't xplan t. Yu ust dd. T lrn mre bout th brin (nd brwn) bhind Crb Bckloading, viit Jhn Kiefr t
