Body Pics:

Body Stats:

Stat: 2/23/13 -  5/19/13 - Difference

Height: 5′ 8″
Weight (lbs): 165.00 / 170.60 / +5.6
Body Fat %: 15.00% / 13.90% / -1.10%
Neck: 15.25″ / 15.00″ / -0.25″
Shoulders: 46.00″ / 46.00″ / 0.00″
Chest: 37.00″ / 37.50″ / +0.50″
Arms: 14.00″ / 14.00″ / 0.00″
Forearms: 10.50″ / 10.50″ / 0.00″
Waist: 32.50″ / 32.50″ / 0.00″
Hips: 36.00″ / 34.00″ / -2.00“
Thighs: 22.50″ / 23.00″ / +0.50″
Calves: 14.50″ / 14.75″ / +0.25″

Notes:

It’s finally been 12 weeks since I started my adventure in Carb Back-Loading (CBL).
Learned much from my time doing a Paleo Diet and doing LeanGains.
Both are done while doing 5/3/1 program and the same with CBL.

While I lost both weight and body fat doing Paleo and Leangains, I made a slightly different goal while doing CBL.
I noticed that while I was getting very lean with Leangains, I was also losing some Lean Body Mass (LBM).
I am guessing that I may not have been eating enough protein and could have prevented that.

Goal while doing Carb Back-loading was to lose or at least maintain a low body fat while gaining some lean body mass back!
It looks like I achieved my goal considering I gained approximately 6 lbs of LBM and dropped my body fat by 1.1%!

It is somewhat hard to tell by the progress pic but the measurements show some small changes.
Slowly filling up in parts while leaning out in other areas.

I know I could probably had better results but I had a few obstacles that was in my way.
First of them is the fact that my schedule makes it hard to optimize Carb Back-Loading.
Working night shift already can cause many issues with my body so I had to tweak things around to make the program work for me.
Also had a few times my meals was not proper and slowed down my progress.

In the end of the 12 weeks, progress is still progress!
I feel that I still have much to learn and will continue my adventure in Carb Back-Loading for a little while longer.
I am confident that with a few more tweaks I can make Carb Back-Loading work better for me even with my less than optimal schedule!

In my journey to achieve a better me, I have learned much about myself and how my body works from trying out Paleo, LeanGains and now with Carb Back-Loading.

You can find some good info about Carb Back-Loading at the founders website here: http://athlete.io/

Short nap before I finally did sleep for the night for around 4-5 hours.
Had to do another early morning session and was hanging out with the wife later than expected so was not able to sleep as much as I wanted.
Took a short hot shower before I arrived at the gym feeling average. (5/10)
I started feeling a tad better as I did my squat work sets (6/10) but the insufficient amount of sleep started taking its toll on me.

Managed to do most of what I wanted even though I was hurting doing it.
Could have been a much better session if I slept more I think.

Info:

Weight: 170.6 lbs on 5/19/13

Pre-workout Warm-up Time: 30 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~7-8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift:

Squat:

Warm-up Sets:
45 x 10
115 x 5
145 x 5
175 x 3

Work Sets:
215 x 5
245 x 3
275 x 4 (e1RM = 312)

Training Max Set:
285 x 1

Weight felt easy enough for the first two work-sets.
Top work set I managed to do the 4 reps that was my goal for the day and could have done at least 1 more.
But I think I did something wrong as I felt slightly dizzy when I finished the set, maybe just because I didn’t get enough sleep.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(40% of estimated 1RM)

95 x 10
- 1 minute rest
95 x 10
- 1 minute rest
95 x 10
- 1 minute rest
95 x 10
- 1 minute rest
95 x 7

Still felt a bit decent as I started this. (6/10)
But decided to use my belt which made the sets easier to do.
Started to get tired and lost the 5th set.

Stiff Legged Deadlift):
(45% of Deadlift Training Max)

155 x 10
- 1 minute rest
155 x 10
- 1 minute rest
155 x 10
- 1 minute rest
155 x 10
- 1 minute rest
155 x 10

Good sets but fatigue was setting in. (5/10)
Felt dizzy after the 4th set.

Hanging Leg Raise (Toes to Bar):

none

Skipped and decided to just finish the session with jump ropes.

Finisher:

Jump Rope:

Work: 5 minutes
Rest: none

Worn out by the time I started this (4/10).
Had a hard time doing it and made many simple mistakes.

Body Pics:

Day 1: 1/1/2012

+72 Weeks (+12 weeks: Carb Back-Loading): 5/19/13

Body Stats:

Stat: 1/1/12 / 5/19/13 / Difference (Previous Month)

Height: 5′ 8″
Weight (lbs): 183.00 / 170.60 / -12.40 (+2.10)
Body Fat %: 21.50% / 13.90% / -7.60% (+0.10%)
Neck: 15.50″ / 15.00″ / -0.50″ (0.00″)
Shoulders: 46.75″ / 46.00″ / -0.75″ (0.00″)
Chest: 39.00″ / 37.50″ / -1.50″ (0.00″)
Arms: 14.50″ / 14.00″ / -0.50″ (0.00″)
Forearms: 10.00″ / 10.50″ / +0.50″ (0.00″)
Waist: 36.00″ / 32.50″ / -3.50″ (0.00″)
Hips: 36.25″ / 34.00″ / -2.25″ (0.00″)
Thighs: 24.00″ / 23.00″ / -1.00″ (0.00″)
Calves: 15.00″ / 14.75″ / -0.25″ (0.00″)

Lifts:

(Estimated 1RM in lbs)
Lift: Start / Current Max / Difference

Squat: 280 / 350/ +70
Bench Press: 240 / 259 / +19
Power Clean: 126 / 170 / +44
Deadlift: 342 / 414 / +72
Overhead Press: 146 / 154 / +8

Achievement(s):

none

Notes:

12 weeks into Carb back-loading and looks like some decent progress!
Slowly filling up and gaining weight!
Very minimal body fat gain and I attribute that for a week of not so good meals.
Think I have a good general understanding on what works for me while doing Carb Back-loading but still need to tweak things as needed.

Not much happening on the lifting portion of my weeks.
Weights are still decent but doing more reps that usual as they are mostly lighter still due to the last deloads.
Still doing some decent conditioning as much as I can as well.

Overall a good few weeks so far and hoping for an even better next 4 weeks!

Krav Maga:

Time: 1 hour

Heavy Bag Class:

Time: 1 hour

I was real excited to do today’s conditioning as I finished my work and walked my dogs before class.
Started off feeling kinda iffy if I should skip the first class (5/10) but in the end I took my Pre and started feeling awesome as the session progressed!
I actually started feeling real good that I ended up doing some sit-ups hanging of a mat covered pole for a couple reps during a short break during the Krav Maga class.

I was even more energized (8/10) during the Heavy Bag class!
While doing some intervals and it was time to do regular sit-ups off the mat I decided to do them on the heavy bag!
I even wore my training mask for the 1st few minutes of the class as well.
(Not sure how long I wore it exactly)
Good times!

Solid 6.5 hours sleep before work.
Felt good as I arrived at the gym. (6/10)
Energy level was steady except for a short spike as I did my top work set for the OHP. (7/10)

Body is still not at 100% but not as bad as it has been.
Skipped an assistance exercise as I was running later than expected at the gym and had to get home.
Otherwise another good session!

Info:

Body Weight: 172.5 lbs on 5/12/13

Pre-workout Warm-ups: 30 mins

Training Time: 1 hr 30 mins

Fasting Time: ~9-10 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes Jump Rope

Main Lift:

Overhead Press:

Warm-up Sets (w/ Fat Gripz Superset with Chin-ups):
OHP: 45 x 10
CU: BW x 10

OHP: 50 x 5
CU: BW+35 x 10

OHP: 60 x 5
CU: BW+35 x 10

OHP: 75 x 3
CU: BW+35 x 10

Work Sets (Superset with Chin-ups):
OHP: 85 x 5
CU: BW+35 x 10

OHP: 100 x 3
CU: BW+35 x 10

OHP: 110 x 7 (e1RM = 136)

Training Max:
OHP: 120 x 1

All sets felt real easy and light enough.
Definitely enjoying using a mouth guard as I push myself lifting.
Had a slight energy spike and managed to get my goal reps for the top set of 7 reps and even had 1-2 more saved in the bank!
Specially happy with this session considering that I managed to get all the superset chin-ups as well!

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP:45 x 10
Dips: BW x 10

(45% of Training Max)
BP: 90x 10
Dips: BW+15 x 10
Rest: 45 seconds
-
BP: 90 x 10
Dips: BW+15 x 8
Rest: 60 seconds
-
BP: 90 x 10
Dips: BW+15 x 7
Rest: 60 seconds
-
BP: 90 x 10
Dips: BW+15 x 6
Rest: 60 seconds
-
BP: 90 x 10
Dips: BW+15 x 5

Bench press was easy enough but the superset dips burns and hurts as usual.
Less rest time as previous session as well.
Shoulders and arms are fried and unable to get the dip reps I wanted.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 34

Right Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 32

My lower back was a little achy but using a belt helped a bit for this.
Kinda disappointed at the turn out but I think its still a rep PR.
Only a couple more reps more compared to not using a strap and only gave up due to my will power dying.
Right arm was a couple reps less as my right elbow tendonitis started acting up.

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
none

Right Side:
none

Finisher:

Jump Rope:

Work: 5 minutes

Still felt good with a steady state of energy as I finished up my session! (6/10)

Muay Thai:

Time: 1 hour

Haven’t gone to Muay Thai class in over a month and was a little excited.
Barely had 3-4 hours sleep after work and almost decided to skip class.
Took my Pre and that helped a bit as I jogged towards to class.

Good session overall and definitely need to do more Muay Thai!

Solid 7-8 hour sleep before work.
Arrived at the gym feeling decent (6/10) and energy picked up slightly as I finished my power clean warm-up sets (6/10) and stayed like that the rest of the session.
I do not think I backloaded enough the night before.

Still a good session but I have a feeling that a heavier backload would have given me extra energy to do this session.
I did skip a couple of assistance work as I needed to get home to take one of my dogs to the vet …
I also stopped doing the 1 minute vertical jumps during lower body days to do other dynamic warm-ups.

Info:

Body Weight: 172.5 lbs on 5/12/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 15 mins

Hours in fast: ~9-10 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift(s):

Power Clean:

Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
105 x 3
120 x 3
135 x 5 (e1RM = 157)

Training Max Set:
145 x 1

Sets felt easy enough.
Boal for the top set was 4 reps but felt too good and did 5 instead with 1 more in the bank!

Deadlift:

Warm-up Sets:
170 x 5
205 x 3

Work Sets:
240 x 3
275 x 3
310 x 5 (e1RM = 362)

Training Max Set:
340 x 1

Still feeling good and sets felt easy enough.
Think my mouth guard helped specially on this lift.
Goal was 5 reps on the top set and stopped there with 1 in the bank.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10
-
115 x 10
- Rest 1 mins
115 x 10
- Rest 1 mins
115 x 10
- Rest 1 mins
115 x 10
- Rest 1 mins
115 x 10

Still feeling good (6/10) but somehow the sets was not too bad.
Was almost “too” easy and think I should add some more weight to it next time!

Good Mornings:

none

Sit-ups:

none

Finisher:

Jump Rope: 

Time: 5 minutes

Just had enough time to do a decent finisher while still feeling good (6/10) and some post-lifting stretches.

Krav Maga:

Time: 1 hour

Heavy Bag Class:

Time: 1 hour

Another double class after an 8 hour shift.
Actually felt somewhat tired (4/10) as I was headed to school but finished the sessions feeling good (6/10).

Had around 3.5 hour nap before I slept for a solid 7.5 hours sleep!
Arrived at the gym feeling good! (6/10)
Energy level spiked slightly as I started my bench press work set (7/10) and stayed that way the entire session!

2nd time using the mouth guards I use for martial arts and I think it helps!
It not only helps with stopping my teeth grinding during really heavy sets but I think it also helps push myself harder!

Overall a good session even though I had a slight right elbow tendonitis flare up.

Info:

Body Weight: 171 lbs on 5/5/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1hr 45 mins

Fasted Time: ~12-13 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes Jump Rope

Main Lift:

Bench Press

Warm-up Sets (w/ Fat Gripz Superset with Pull-ups):
BP: 45 x 10
PU: BW x 10

BP: 80 x 5
PU: BW+30 x 10

BP: 95 x 5
PU: BW+30 x 10

BP: 115 x 3
PU: BW+30 x 10

Work Sets (Superset with Pull-ups):
BP: 135 x 3
PU: BW+30 x 10

BP: 155 x 3
PU: BW+30 x 10

BP: 175 x 7 (e1RM = 216)

Training Max Set:
190 x 1

Easy sets overall and tried to make sure to have good control of it on the way down.
Even had a second pause at the bottom before I press up.
Top set felt like I could have done at least 1-2 more if needed.
Superset pull-ups was challenging but so happy that I got all the reps in!

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 10

(54% of Training Max)

OHP: 65 x 10
Dips: BW+15 x 10
Rest 1 minute
-
OHP: 65 x 10
Dips: BW+15 x 10
Rest 1 minute
-
OHP: 65 x 10
Dips: BW+15 x 8
Rest 1 minute
-
OHP: 65 x 10
Dips: BW+15 x 8
Rest 1 minute
-
OHP: 65 x 10
Dips: BW+15 x 8

OHP Sets progressively felt more challenging.
Arms burn as usual due to the superset dips.
Feeling good but was not good enough to get all the dip reps I wanted.
Maybe next time!

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 30

Right Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 30

Believe this is another PR for reps!
Could have done another 1-2 reps at the end but just lost my will!
Having someone count my reps as I do this definitely helps so i can just focus on doing it and not lose count!

Ab Wheel Rollouts:

1 x 10
- 45 seconds rest
1 x 10
- 30 seconds rest
1 x 10
- 30 seconds rest
1 x 10
- 30 seconds rest
1 x 10

Good sets and still feeling good!

Finisher:

Jump Rope:

Time: none

Ran out of time and had to leave the gym before acquiring wife AGRO!

Krav Maga:

Time: 1 hour

Have the night later today so after work I was debating if I should do Krav Maga in the Afternoon or take a nap and do Muay Thai later tonight.
Decided to do Krav Maga a couple hours after work even though I was not feeling that great. (5/10)
Took my Pre and sipped my Intra and started feeling UBER as I did the class!
Great class overall and shows that you can have a great day even when you feel like crap before you started!