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Great initial 10 days with no slips and absolutely no discomfort. I didnt even get foggy. Actually I felt great, slept well, and had mental clarity. I was however beat by the end of each day which I expected. I was a little apprehensive about my first carb-nite since I was feeling good, had dropped about 5 pounds during reorientation, and wasnt having any cravings. I reread Kiefer's section on the importance of having it so I decided to just follow his direction, trust the science, and pull the trigger at 4pm and go until 10pm. The schedule was at the bottom end of the 6-8 hour suggested window but I wanted to see how my body would react. I will outline the food and macros below. I am interested to see if I am on track based on others' experiences or if I overdid it:4pm: 1C FF vanilla greek yogurt with 1/2C of "natural" granola with raisins and a banana + 1/2L water5:30pm: home made PB cookie + 4oz milk chocolate 6:30pm: 1.25 cup mixed veggie + 3oz ham with peanut sauce + 3 slices Regina pizza + 5oz red wine + 1L water9pm: 2.5oz brownie + 1.25C premium ice cream + 1/2L water(note: no HFCS consumed)After the dessert I was so full I was a bit uncomfortable and I thought for sure Id have a digestive issue but nothing came of it.Macros for the day:Cals - 4709P - 227gF - 180gC - 393gFib - 46.8Weighed in about 1.5 lbs heavier this morning (no big deal) and was visibly leaner. Maybe its a little bit of BDD or maybe I havent paid attention to my changes over the last 10 days but I seemed leaner today than I have been in a while. Maybe it has more to do with my muscles being full of water? Interestingly the extra water that I took in through the evening for the most part never worked its way through me.Some other interesting things:- Physical warmth after first carb meal. I could feel the heat coming off of my body. Lasted most of the evening.- After dinner I felt kind of tingly all over like something was happening in my muscles. Mental?- I barely remember my head hitting the pillow.So does this sound similar to others' experiences? Is there anything I should change on my carb-nite? Since I didnt seem to bloat should I extend it another hour next time?
Sounds like me. I have been on the CN for 6 weeks and have lost 15lbs, and have gained tons of strength. One thing I did was I extended my CN from 3-10, Because I lift heavy at 2-330 Then I grub, it’s like CBL but on the CN system.Try 3-10 or 4-11 see what feels best.
As a tip for you to get the most out of your carb nite:Get a good workout in the day of your carb nite, I get off work at 5 pm so I go do a heavy workout, then when I get home I do a protein/veg meal and go easy on the fats, then I start loading up on simple carbs, the simpler the better (frosted sugar cookies). You will feel a sudden rush of heat as they start to digest, that is normal, and then continue on throughout the night eating carbs, I can eat between 5 to 10 cookies on a decent night. This way you get the max benefit from the carb nite for muscle gains. Basically cns with cbl principles.
Sounds like me. I have been on the CN for 6 weeks and have lost 15lbs, and have gained tons of strength. One thing I did was I extended my CN from 3-10, Because I lift heavy at 2-330 Then I grub, it’s like CBL but on the CN system.Try 3-10 or 4-11 see what feels best.
Thanks charlesking.
As a tip for you to get the most out of your carb nite:Get a good workout in the day of your carb nite, I get off work at 5 pm so I go do a heavy workout, then when I get home I do a protein/veg meal and go easy on the fats, then I start loading up on simple carbs, the simpler the better (frosted sugar cookies). You will feel a sudden rush of heat as they start to digest, that is normal, and then continue on throughout the night eating carbs, I can eat between 5 to 10 cookies on a decent night. This way you get the max benefit from the carb nite for muscle gains. Basically cns with cbl principles.
Once I get my CN onto a Saturday I should be able to do that. During the week I only have early morn to workout. Thank you for the suggestion. Out of curiosity HOW does this maximize my carb night?
In essence what you are doing is a carb backloading technique to fill the muscles with glycogen while none of it can go to fat gain unless you really go overboard on the carbs, the amount of carbs you can get as a starting point will be based on how much you lost during your first 10 day depletion phase. I lost about 5 lbs during that time which gave me 432 grams of carbs as a starting point but I only go to 300 with good results thus far. It is in the carb backloading book, if you have only 1 day to workout try to make it a full body workout to be sure that you raise the glut 4 receptors to the top of the muslces, it will soak up all that lovely sugar and heal/rebuild much faster.
In essence what you are doing is a carb backloading technique to fill the muscles with glycogen while none of it can go to fat gain unless you really go overboard on the carbs, the amount of carbs you can get as a starting point will be based on how much you lost during your first 10 day depletion phase. I lost about 5 lbs during that time which gave me 432 grams of carbs as a starting point but I only go to 300 with good results thus far. It is in the carb backloading book, if you have only 1 day to workout try to make it a full body workout to be sure that you raise the glut 4 receptors to the top of the muslces, it will soak up all that lovely sugar and heal/rebuild much faster.
I see, so the science is broken out more in the Carb Backloading book? I only have the Carb-nite book thus far. I guess I am a little confiused since keifer says exercise doesn't play much of a part in the weight loss. Are you referring to specifically putting on LBM? It's not top on my priority list. Currently I'm just looking to keep what I have and lose some fat.I should probably create a profile where I can lay out my goals etc.
yes it is to maximize the benefit of a carb nite with lbm in mind, but if you are after pure fat loss then cns will get the goal done.
In essence what you are doing is a carb backloading technique to fill the muscles with glycogen while none of it can go to fat gain unless you really go overboard on the carbs, the amount of carbs you can get as a starting point will be based on how much you lost during your first 10 day depletion phase. I lost about 5 lbs during that time which gave me 432 grams of carbs as a starting point but I only go to 300 with good results thus far. It is in the carb backloading book, if you have only 1 day to workout try to make it a full body workout to be sure that you raise the glut 4 receptors to the top of the muslces, it will soak up all that lovely sugar and heal/rebuild much faster.
I see, so the science is broken out more in the Carb Backloading book? I only have the Carb-nite book thus far. I guess I am a little confiused since keifer says exercise doesn't play much of a part in the weight loss. Are you referring to specifically putting on LBM? It's not top on my priority list. Currently I'm just looking to keep what I have and lose some fat.I should probably create a profile where I can lay out my goals etc.
Newfiedan and Dmunnee are both right.What Newfiedan did was to give you a taste of the magic powers you get from CBL -- timing a heavy workout before a carb binge will help you grow some new muscle, spike insulin correctly for Carb Nite, and guarantee that you will store very few of those carbs as fat.Dmunnee's argument is also correct: you could just stick to the Carb Nite diet as written, no exercise required, and see fat loss.The science is explained in the Carb Back-Loading book, BUT you could check out the "cheat sheet to Carb Back-Loading" that I wrote, which has links to the articles Kiefer wrote leading up to the CBL book release. Just about all of the most relevant science that makes the diet work is in those articles.http://dangerouslyhardcore.com/forum/index.php?topic=255.0
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