The Carb Backloading Masterclass: Eat More, Get Leaner, Build Muscle

Want to get shredded while smashing pizza, ice cream, and pancakes once a week? This isn’t some clickbait cheat meal myth—this is real metabolic science. Let me break down exactly how carb backloading works and how it can help you burn fat, build muscle, and live leaner without living like a monk. 📄 DESCRIPTION: This video dives into Carb Backloading—a strategy that flips traditional dieting on its head and shows you how to eat high-carb meals like pizza, muffins, candy, or pancakes after training and still lean out. It’s not about junk food—it’s about timing, insulin sensitivity, metabolic flexibility, and hormonal response. This is the exact method I’ve used for years to stay sub-10% body fat while still enjoying life—and it works for clients at all levels. From NHL pros to dads who want to ditch the belly without ditching real food. 💡 WHAT YOU’LL LEARN IN THIS VIDEO: Why traditional cardio + low-calorie diets fail 100% of the time How carb backloading flips metabolism into overdrive How to eat high-carb meals and still burn fat The difference between carb backloading and cheat meals The science behind insulin sensitivity and nutrient timing Best foods for backload nights (and what to avoid) How to build muscle and improve metabolic health at the same time Real-world examples and practical tips from a decade of coaching ⏱️ TIMESTAMPS: [00:00] Intro – Eat more to get leaner? Here’s how [01:00] Why traditional dieting fails [02:18] What carb backloading actually is [03:27] Why cheat meals don’t work like this [04:11] Carb backloading = science, not a free-for-all [05:10] The magic of waking up in a fat-burning state [06:25] How insulin ruins most people’s fat-burning window [07:02] What to eat during the day before your backload [08:21] The real role of insulin (and how to use it) [09:36] Why evening workouts are critical [10:30] Post-workout shake protocol [11:00] The backload window explained [12:12] Why carbs + protein post-workout = muscle-building magic [13:25] Customizing backloads based on body type [14:17] Why fat should stay low during backloads [15:10] My go-to meals: from sushi to pancakes [16:11] Overfeeding phase explained [17:05] Long-term benefits of carb backloading [18:03] Vacation strategy and lifestyle flexibility [19:18] Don't confuse carb backloading with junk food binges [20:00] What lean guys can get away with vs. guys starting out [21:22] Final thoughts + what’s coming next 🔥 Ways We Can Work Together: 📲 Find me on Instagram: @ryanrosengren 📩 Sign up for my free newsletter: Modern Alpha Project 📧 Sponsorship & collabs: DM me on Instagram 🚀 Modern Alpha Project Resources: 🔴 FREE Training Guide: Download here 🔴 Carb Backloading Explained: Check it out 🔴 Ultimate Chest Training Plan: Get it here 🔴 Sleep Optimization Blueprint: Learn more 🔴 Fuel the Machine - Nutrition Guide: Read it now ⚠️ Disclaimer: This video is not sponsored. All opinions are my own. ✌ If this resonates with you, drop a comment, like, and subscribe for more!