Carb back loading is a good plan for some. Works well. Others may need to limit carbs further. Carb cycling works well. I start guys with a high day, medium day and low day. Where we start depends on how lean someone is and how many carbs they already are able to use without getting fat. Medium day may be 1/2 of what the high day is and low day may be 1/4 of the high day. 1high, 2 med, 1 low, might be a good start. Then 1 high, 1 med, 2 low. And so on. If you are eating enough protein, you can make good progress for a long time without losing muscle. Guys worry too much about muscle loss when in reality, they are no where close to sacrificing lean mass. If you are under 6% and trying to get to 4%, then sure, there is more of a risk, but for most guys, this fear gets in the way of reaching their potential.