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I am coming onto my second carb nite tonight and I would appreciate it if someone could have a look @ my typical day to see if I am on track or perhaps I could be making improvements. 7 A.M. Green tea w/ half and half cream8 A.M. Organic coffee with 1 tbsp. MCT and 1 TSP grass fed butter10 A.M. 25 Grams Whey protein W/ 2 Tbsp. Psyllium fibre ( regularity issues) mixed w/ unsweetened almond milk and 1Tbsp Fish Oil.1P.M. 1 Egg, 4 Egg whites and 2 oz. grass fed ground beef OR 2 slices of bacon4 P.M. 2 oz grass fed beef or shrimp w/ 1/4 cup cottage cheese and 1 TBSP Fish OilI TRAIN @ 4:305:30 P.M. 1scoop of Keifers blend through protein factory w/ 3.5 grams of Leucine and a HUGE salad ( lettuce, broccolli and mushrooms with a drizzle of MCT oil.7:30 P.M. 1 tbsp of greek yogurt or 6 AlmondsThe psyllium fiber is ALL fibre so although there is 8 grams per 2 TBSP I am assuming this does not count towards my carbs for the day? Any suggestions here? I train 6 days a week in the gym and try to do HIIT at least 3 times a week. I am 5'3 and about 112 lbs.....I think I may need to add another carb nite in fairly soon as mid week I am absolutely drained...its VERY hard for me to lift a finger. Thank you for taking the time to answer me, I appreciate it 🙂
I'm assuming your goals are to lean out with carb nite? What kind of training are you doing? Lifting? How far apart are your carb nites? Have you seen any progress yet? I'm coming up on my second carb nite too. I think on a macro level I eat more protein than you but you take more protein supplements than me. I only take mine after my workout. Otherwise I like to eat food! Also, FYI I am 5'3 too but weigh 155. I've lost a total of 5.6lbs on carb nite (not sure about inches)
7 A.M. Green tea w/ half and half cream8 A.M. Organic coffee with 1 tbsp. MCT and 1 TSP grass fed butter - this is fine but BOTH aren't needed.10 A.M. 25 Grams Whey protein W/ 2 Tbsp. Psyllium fibre ( regularity issues) mixed w/ unsweetened almond milk and 1Tbsp Fish Oil. Take this out. That 25g is spiking your insulin. Eat more protein from whole foods.1P.M. 1 Egg, 4 Egg whites and 2 oz. grass fed ground beef OR 2 slices of bacon - you should try and have this and the next meal as one meal.4 P.M. 2 oz grass fed beef or shrimp w/ 1/4 cup cottage cheese and 1 TBSP Fish OilI TRAIN @ 4:305:30 P.M. 1scoop of Keifers blend through protein factory w/ 3.5 grams of Leucine and a HUGE salad ( lettuce, broccolli and mushrooms with a drizzle of MCT oil.7:30 P.M. 1 tbsp of greek yogurt or 6 AlmondsOverall just make sure the total useable carbs at anytime are under 10g per meal. You can use a fiber supplement but with the MCT oil you may find it unnecessary after time. I can't comment of your post training foods as I'm a morning trainer so I don't really know what is best. That's also a lot of HIIT. If you're going to do it at all keep it to once or twice a week the days following your CN. Hence why you're tired mid week. I've never done any cardio and train around an hour and a half 6 days a week - the cardio is a moot point if you're training is intense enough.Have you added up your macros? Make sure you're protein is at 1g per desired bodyweight. Your fats should start at 0.5g and work UP from there. Many of us end up around .75g/f per desired bodyweight. You may want to check a few people's logs and see what they are eating. Enough of us have been here long enough to know the changes that have been made to CN and CBL that haven't been included in the books.The psyllium fiber is ALL fibre so although there is 8 grams per 2 TBSP I am assuming this does not count towards my carbs for the day? Any suggestions here? I train 6 days a week in the gym and try to do HIIT at least 3 times a week. I am 5'3 and about 112 lbs.....I think I may need to add another carb nite in fairly soon as mid week I am absolutely drained...its VERY hard for me to lift a finger. Thank you for taking the time to answer me, I appreciate it 🙂
Thanks for that response. Would it be ok for me to use say 1/2 cup of greek yogurt in place of the protein powder in the morning?
I just added a little more if you want to read the last paragraph. I don't know what the carbs are in the yogurt. Generally I don't see many people eating yogurt on these protocols. Why not have extra bacon or beef? And keep the eggs whole instead of egg whites?
Thank you PHXPLAY88. You suggest combining my 2 meals? Is there a downside of having meals spaces 2-3 hours apart? If my goal weight is 108…my goal is to attain more muscle then I would take in 108 grams protein for the day and 54 grams of fat? Is that correct?
For the ratios that is AT LEAST what you should eat. You can eat more frequently but it's not necessary. It's, for many people, a lot easier to eat twice a day. For example, I eat:9:00 - coffee, no oil9:30-10:45 - gym -10:40 - PWO shake2:00 -6oz grass-fed 90/10 beef, 1oz fried cheese, 3 slices bacon, 1 tbsp mayo, 1 tbsp ketchup9:45 - 6oz grass-fed 90/10 beef, 1oz fried cheese, 3 slices bacon, 1 tbsp mayo, 1 tbsp ketchupCalories = 1583Fat = 102.5Protein = 143Not saying you need to do something like that but it's. a lot easier than cooking 2-3 times a day and I'm fasted longer in the mornings. If you're tired you need to eat more on the ULC days.I do a rogue version of CN and you're a lot smaller than me, you may also want to seek out Fairy's advice. She has a few logs if you search her.
Hey there not sure how long you have been on CN for but the less variables you have when you start the easier it will be to adjust when need be, if you loom at PHx food she basically sticks to bacon, eggs and beef with cheese in moderation. If you can tolerate dairy than the cheese is fine but if you stick to those foods you will be fat adapted a lot faster and make CN much easier in terms of your workout intensity.Keifer reccomends while you adapting to a fat based diet to eat till your full and mot count calories it makes the metabolic shift much easier. Yeah drop the HITT down to about 2 days a week preferably the two days post CN. Resistance training is the key to these diets not HITT, cardio should used as sort of damge control or bonus on top of weight teaining.And i would say drop the greek yogurt its has a good bit of usuable carbs. Hope that helps!!
One more thing I agree with PHX start at protein 1g per pound BW and and 0.75 fats or more to start, through experience you wanna diet on as much food as possible and as little cardio as possible so when progress stalls you still have somewhere to go.If you start at 0.8g/lb protein and 0.5g/lb fat and 3 HITT sessions when progress stalls you will have mothing left to drop and adjust without doing cardio almost everyday and eating basically nothing
I eat three meals a day because if I don't, I get too hungry with my training plan. I don't cook three times a day either. I eat a lot of leftovers from the night before, and if I boil eggs and make snacks on the weekends (like roast beef and cheese wrapped asparagus rolls)! I also workout around 11am so mid day is when I am the hungriest…. I'm very hard to fill after that point! 🙂 good luck!
The way I understand it is if you train 6 days a week, you're spiking up your Cortisol levels at a constant high. Cortisol is known to trigger an insuline increase to maintain sugar levels, but what happens when you're on an ultra low carb diet and your insulin goes up trying to scavenge for sugars that aren't even there?? Hypoglycemia is one, the conversion of muscle to glucose is another (you will lose muscle), starvation mode is another (the inability to tap into your fat reserves because your body is hungry for something that isn't there). Humans have starvation mode mainly in part so we can survive droughts and fasting – long periods without food.Cortisol can be an excellent hormone to regulate fat preserves if used properly; which I presume is used for carb back loading? I didn't look into that diet yet, but I speculate that carb back loading makes use of that cycle. Maybe 6 days a week would be nice on some other diet, but it's too much for this one.I personally weight train and do brisk walks on this diet. Point is, maintain muscle or (increase it a bit), but lose fat. You do this as safely as possible by avoiding carbs on your off carb nite, and avoiding fats on your carb nite; while keeping a consistency of your proteins every day.Btw, another word of advice is to also consume just enough fats that can be readily broken down. Short to middle chain fats can be use as a replacement for your lack of carbs since fat doesn't change your insulin or hormone responses. They won't get stored as fat since your liver will be able to process those fats directly into ketones. If you are just starting out, I understand what you are going through. Your body is switching gears from carbs to ketones. Eat a few eggs with butter or coconut oil if you ever feel out of it.
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