Carb backloading is the topic on everyone’s lips at the moment in the fitness industry. It’s actually surprising to us at Project AD, because we were aware of creator John Kiefer’s work on it back when it first came out in 2012. With us having a large following of hardcore bodybuilders and lifters in our ranks (the first to popularise the program), we were being fielded questions about it long before it caught on as a conventional method for getting in shape with athletes and fitness enthusiasts around the globe who were just looking to be muscular and lean. Better late than never!

With that being said, there seems to be an immense amount of confusion about how to do carb backloading, when in reality it’s actually a fairly straightforward nutritional program. Here are the key elements: