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So im trying to really “home in” on my Carb Nites. My first two i went crazy on Pasta, Sweets, Pizza ect. And went way overboard as far as calories go. Last night was my third and i decided to try a “cleaner” approach. First i ate a double white rice chipotle bowl. (Only veggies rice and chicken). Later I had a Large Sushi Roll. Followed by two smaller meals, one being two way overly ripe bananas, and a Dark Chocolate Powerade bar that had 35 carbs and i think 18 or so sugars. Felt alright during it and didn't binge like the last two so that was good. But i woke up feeling pretty normal. Not exceedingly veiny or anything like the last two, and definitely not a bloated fatass like the last two hah. My concern is if essentially the carbnite was a fail because i ate to clean? It was all together around 250 carbs. After 7 days of less than 20. Some days i stayed as low as 5 or 6. Thanks in advance for any reply's.
You need several rapid insulin spikes for at least 6 hours. Try doing some whey, luecine shakes with meals!
I understand the insulin spikes, was the white rice, bananas, and powerbars not enough? Surely it would be a bigger spike than whey and bcaa alone.
It should've have been but the shakes will give an even bigger spike with the meals. Also you could try snacking or “grazing” on high glycemic foods all through the time period.
My first two i went crazy on Pasta, Sweets, Pizza ect. And went way overboard as far as calories go. Last night was my third and i decided to try a "cleaner" approach. First i ate a double white rice chipotle bowl. (Only veggies rice and chicken). Later I had a Large Sushi Roll. Followed by two smaller meals, one being two way overly ripe bananas, and a Dark Chocolate Powerade bar that had 35 carbs and i think 18 or so sugars. Felt alright during it and didn't binge like the last two so that was good. But i woke up feeling pretty normal. Not exceedingly veiny or anything like the last two, and definitely not a bloated fatass like the last two hah. My concern is if essentially the carbnite was a fail because i ate to clean? It was all together around 250 carbs. After 7 days of less than 20. Some days i stayed as low as 5 or 6. Thanks in advance for any reply's.
The whole process is about how much you eat, as there are upper and lower limits depending on your weight for carb intake, but there is a little more to it. The other aspect is more about food selection. Sweets are a very generic term, but if you are eating candy and things like that, that can affect your next morning. When it comes to carbs, it needs to be the least processed. The examples would be cookies home cooked versus bought off of the shelf, packaged turnovers versus ones that you would buy at the bakery, and the like. Drop the Powerade bar for something else like ice cream or similar. The other aspect is pasta because as Kiefer states, it is still a wheat product, settle for rice or potatoes instead (white of course).
You need several rapid insulin spikes for at least 6 hours. Try doing some whey, luecine shakes with meals!
THIS!I get the bulk of my protein requirements from powders on a CN! This nets me my daily macro requirements, spikes my insulin even more, and leaves more room for the goodies. ;DThus far, since beginning CNS, I've lost a total of 28.2 accountable lbs. of fat! I've also slowly re-comped, and I am NOT a beginner lifter (have years of experience). So, my fat loss may actually be greater than 28.2 lbs.Abs are visible now, as of last week. Muscle not only 100% maintained, but added along the way. Check my logs -- been documenting every step.Also, another tip: In the early stages of CNS, when I had a lot more to lose... I got away with balls-out crazy CNs (I'd eat entire birthday cakes)! Now, coming into the final stretch of fat loss, I need to be more cognizant of what I intake on a CN. I eat until I am full, but not sickeningly full (like I used to). I also try to use more MCT fats when cooking / baking CN foods. I also begin with higher-carb fare, lower-fat. Later, the final meal or two, I move into the heavy-hitters like cookies, cakes, etc.Cory
I like to start CN's with a high carb, low fat protein drink. I've been using Biotest's Surge with some whey and leucine since that's what I have currently. Then a little later I hit some Chex cereal with skim milk or something like that. Then the last half of my CN will be a carb heavy, but fatty dinner like nachos or GF pizza, then I usually have dessert and maybe some cocktails. I feel like starting high GI and low fat is the way to go.
Coming up on my second CN, this conversation has me wondering if I should add 1 or 2 whey isolate shakes to my meals…. Would there be a difference in insulin spikes between regular whey and Zero Carb whey isolate (which I have)? If so, when and how much?I didn't feel the 'heat' during my first CN, even though I ate a a HUGE portion of spaghetti, 2 breadsticks, lucky charms, rice crispies, a smores bar (no HFC), cherry turnover, skim milk, frozen yogurt, half a banana and strawberries, fruit roll ups (no HFC), etc. Didn't gain or lose for than 2lbs after that either.
I felt a lot hotter when I started my CN's with some cereal and skim milk and some dextrose. Slammed like 150g of high GI carbs right out of the gate and I was burning up!
Funny… I get the “heat” something intense… but not until I drop the “fat” bomb, and add the denser / richer foods to the foray.Cory
Thanks for all the replies!! Just wanted to follow up and say thanks, I did clean up the carb nights. Start with Whey/Leucine and Strawberrys, then going to White Rice, Did some Instant Oatmeal, later ice cream and so on. Still not sure how to keep macros on CN but results are good so far so ill stick to what ive been doing for now. Basically even when i do go to my “sweets” at the end of the night. I keep my choices good and fat low. Churned “No added sugar” ice cream, cliff bars, jelly and cinnamon english muffins. Also i know there is a formula of some sort for the grams of carbs you should intake. Very interested in that but i cant seem to find it. My macros for the CN itself (not for the whole day) are usually about 60%Carb 20%Fat 20%Protein. Last CN i did in about 450g carbs.
If you took in 450g of carbs, that is approximately 1800 calories from just carbs alone if that is what you are looking for.
No, I know that calories i took in and from what sources, im looking for the ideal intake of carbs on the CN itself. I cant seem to find a definite answer but i saw notes of some type of formula to figure how much your body can efficiently store into muscle. I just want to avoid over eating, and having them spill over into fat storage.
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