Physicist-turned-nutritionist John Kiefer – the man who developed Carb Back-loading – shares his approach to nutrition. This method of gaining size while losing fat, which entails consuming most of your carbohydrates later in the day, and often in the form of “so-called” junk food, has become one of the hottest topics in sports nutrition.

We got Kiefer on the phone to clear up some of the misconceptions about his controversial plan, and get more specific advice on how to make it work under a variety of conditions. We also got Kiefer’s take on various other hot-button nutrition concerns. In this hour-long audio interview (which we have serialized), we cover, among other things:

  • How to back-load when you have an unusual sleeping pattern
  • How standard bodybuilding foods may be less than optimal for muscle growth
  • Why you shouldn’t back-load with pasta
  • Pre- and post-workout supplementation
  • Whether or not to back-load with fast food
  • The truth about artificial sweeteners
  • How whey protein might be better than vegetables
  • And much more!

In this first Carb Back-Loading episode, Kiefer shares his thoughts about fasting before a morning workout.

See all the Carb Back-loading articles.

Read the transcript for part one of the interview with nutrition expert John Kiefer.

Pick up a copy of Carb Back-Loading 1.0, Kiefer’s e-book, at