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Hey everyone!!Has anyone started experimenting with CLEAN carb nites? Currently I am having a carb nite every 5 days as I am at pretty low BF and have a competition I am about 8 weeks out from. I haven't really cleaned up my carb nites but I know I need to start getting better about it. For those with aesthetic goals and/or that have cleaner Carb Nites I have a few questions:How long do you re-feed? Do you really feel like 6 hours or more is necessary? Or is a meal with sweet potato and a small dessert enough? Do you think you need to start with an insulin spike before your dinner (fruity pebbles, dates, etc.?)What are your typical carb nite carb amounts? I am thinking I need to probably keep it around or under 200g. My last one was around 350 and though I felt OK the next day...I felt guilty. Not sure I need to go that over board.Any other input or tips would be appreciated.Thanks! 🙂Erin
Clean in terms of what exactly? Clean is Gluten Free, Dirty is Gluten Filled Carbs.A CN runs for 6-8 hours, anything shorter than that might not help in the long run, anything longer than 8 hours will lead to fat gain. However, going ULC for a week will make sure it doesn't happen. As long as your ULC meals are in check.The Dinner and Small Dessert is definitely not enough to spike metabolism and hormonal responses for the week to come. Have you watched the Tubecast about the Length of the CN? The biggest mistake most people make? Also read the Carb Nite Solution book?You can go overboard if you tend to keep a bloat throughout the week, you have to find what works for you instead of sticking to a magically number each time. It's based upon feel and need. Not want.
What Tex said! And nix the guilt, in favor of observing how you react.Cleaner for me so far (5 CarbNites so far) is to not use pizza. I did that a couple times and got significant bloating... not quite to the halting CarbNite stage. I've done much better with white rice (sushi and Indian cuisine). Could be that gluten effects me more than I realized.Here's a link to the video Tex mentioned, if you haven't seen it already.http://www.dangerouslyhardcore.com/3142/how-long-of-a-carb-nite-do-you-need-the-1-mistake-to-avoid/
The clean vs. dirty debate is completely beat to death. “Clean” is what works for you and “dirty” is what does not work for you. Just because something is glute-free does not instantly make it clean. If you respond better to poptarts than to sweet potato, then eat poptarts; don't throw them away because they are “dirty” and not gluten-free.
The clean vs. dirty debate is completely beat to death. "Clean" is what works for you and "dirty" is what does not work for you. Just because something is glute-free does not instantly make it clean. If you respond better to poptarts than to sweet potato, then eat poptarts; don't throw them away because they are "dirty" and not gluten-free.
Good point regarding what works for the individual, but "completely beat to death"? Depends on your experience level IMO. For you, it has been. For me, sure... I can determine how I react by paying attention. For newbies that aren't yet in tune with their body, it's a valid topic.
The clean vs. dirty debate is completely beat to death. "Clean" is what works for you and "dirty" is what does not work for you. Just because something is glute-free does not instantly make it clean. If you respond better to poptarts than to sweet potato, then eat poptarts; don't throw them away because they are "dirty" and not gluten-free.
Good point regarding what works for the individual, but "completely beat to death"? Depends on your experience level IMO. For you, it has been. For me, sure... I can determine how I react by paying attention. For newbies that aren't yet in tune with their body, it's a valid topic.
So if I understand you correctly, you are saying that "newbies" do not understand the clean vs. dirty debate simply because they do not know any better? All I am suggesting is that there is little difference between two scoops of ice cream and a cup of rice in terms of macronutrients but one is deemed to be "clean" and the other "dirty." It is this logic that makes little sense to me.
Thanks for your input.Yes I have read CN and CLB and watched all of the tube casts and listened to the podcasts, so I have educated myself about this. That being said, there is a difference in a women's body and a mans. I will keep with the longer re-feeds, and I appreciate the input. Trying to be stage ready in 8 weeks when I am pretty close right now just makes me nervous...I cant afford any additional fat gain which is why I'm afraid over over doing it on the carbs. By clean I mean definitely gluten free and probably dairy free as well-for me at least. I basically mean to not eat a bunch of processed crap on my CN.I appreciate the input! 🙂Erin
Since you are 8 weeks out and already pretty lean, you should try one carb nite the way Keifer describes it in the video. IF it does not work for you, 8 weeks is PLENTY of time to undo any small amount of body fat that the one night may have put on. Just my opinion. 😉
The clean vs. dirty debate is completely beat to death. "Clean" is what works for you and "dirty" is what does not work for you. Just because something is glute-free does not instantly make it clean. If you respond better to poptarts than to sweet potato, then eat poptarts; don't throw them away because they are "dirty" and not gluten-free.
Good point regarding what works for the individual, but "completely beat to death"? Depends on your experience level IMO. For you, it has been. For me, sure... I can determine how I react by paying attention. For newbies that aren't yet in tune with their body, it's a valid topic.
So if I understand you correctly, you are saying that "newbies" do not understand the clean vs. dirty debate simply because they do not know any better? All I am suggesting is that there is little difference between two scoops of ice cream and a cup of rice in terms of macronutrients but one is deemed to be "clean" and the other "dirty." It is this logic that makes little sense to me.
Like you originally stated, the issue is how you react to that particular food (pop tarts vs. sweet potatoes).For someone that isn't in tune with how their body reacts to these foods (the context in which I used "newbies"), they may not know which way to go. Clean vs. dirty is totally in the context of that person. No macronutrient difference between 2 scoops of ice cream and a cup of rice? Is that non-fat ice cream?Is the ice cream "clean" to someone that is lactose intolerant? Is the rice "clean" to someone with a rice protein intolerance?
The clean vs. dirty debate is completely beat to death. "Clean" is what works for you and "dirty" is what does not work for you. Just because something is glute-free does not instantly make it clean. If you respond better to poptarts than to sweet potato, then eat poptarts; don't throw them away because they are "dirty" and not gluten-free.
Good point regarding what works for the individual, but "completely beat to death"? Depends on your experience level IMO. For you, it has been. For me, sure... I can determine how I react by paying attention. For newbies that aren't yet in tune with their body, it's a valid topic.
So if I understand you correctly, you are saying that "newbies" do not understand the clean vs. dirty debate simply because they do not know any better? All I am suggesting is that there is little difference between two scoops of ice cream and a cup of rice in terms of macronutrients but one is deemed to be "clean" and the other "dirty." It is this logic that makes little sense to me.
Like you originally stated, the issue is how you react to that particular food (pop tarts vs. sweet potatoes).For someone that isn't in tune with how their body reacts to these foods (the context in which I used "newbies"), they may not know which way to go. Clean vs. dirty is totally in the context of that person. No macronutrient difference between 2 scoops of ice cream and a cup of rice? Is that non-fat ice cream?Is the ice cream "clean" to someone that is lactose intolerant? Is the rice "clean" to someone with a rice protein intolerance?
To answer the OPs question6 hours is the minimum to get the hormonal response you need, after abou 4-6 days of no carbs your body slows its conversion of t3-t4 ie your metabolism begins to slow down and you need a BARE minimum of 6 hours to undo this your idea of a small dinner, and desert will do nothing for your hormonal responses and will not provide you with adequate volume for your weeks workout. I am also a bodybuilder and I know counting everything and being meticulous is habit but honestly CN's and these protcols do not follow the regular rules, eat till satisifed on your CN but yo definately to hit the 6 hour make so mayb 2 or 3 small meals will do the trick. As for clean or dirty Kierfer said up to 50% of people have some sort of reaction to gluten so if your aren't sure whether or not your are intolerant you might as well avoid it. And you need some "Shitty" carbs on your CN they are absorbed much faster and GI is usually much higher. Believe me I have tried CNs/backloads with jsut rice and sweet potatoes and it doesn't not replenish your glycogen properly and its immpossible to eat enough. I would have a PWO shake with some simple carbs ie dextrose, wait about an hour have a low fat dinner along the lines of Chicken and Rice or Fish and Potatoes then 1-2 hours after that hit the junk, kids cereal, ice cream, pasties (Gf if desired), dextrose candies work and things likee rice cakes work well too. MY 2c and what has worked for me
The clean vs. dirty debate is completely beat to death. "Clean" is what works for you and "dirty" is what does not work for you. Just because something is glute-free does not instantly make it clean. If you respond better to poptarts than to sweet potato, then eat poptarts; don't throw them away because they are "dirty" and not gluten-free.
Good point regarding what works for the individual, but "completely beat to death"? Depends on your experience level IMO. For you, it has been. For me, sure... I can determine how I react by paying attention. For newbies that aren't yet in tune with their body, it's a valid topic.
So if I understand you correctly, you are saying that "newbies" do not understand the clean vs. dirty debate simply because they do not know any better? All I am suggesting is that there is little difference between two scoops of ice cream and a cup of rice in terms of macronutrients but one is deemed to be "clean" and the other "dirty." It is this logic that makes little sense to me.
Like you originally stated, the issue is how you react to that particular food (pop tarts vs. sweet potatoes).For someone that isn't in tune with how their body reacts to these foods (the context in which I used "newbies"), they may not know which way to go. Clean vs. dirty is totally in the context of that person. No macronutrient difference between 2 scoops of ice cream and a cup of rice? Is that non-fat ice cream?Is the ice cream "clean" to someone that is lactose intolerant? Is the rice "clean" to someone with a rice protein intolerance?
You have completely missed the point.
So do we think that even if you have a carb nite every 5 days that all refeeds need to be 6-8 hours and that that would be more beneficial than doing one carb nite, then a more traditional “back load” 5 days later? My thought is that the backload is a little more controlled-less amount of time, more controlled carb amounts? Being female and not very big I'm wondering if it's possible to deplete all glycogen every 5 days if every CN is HIGH carb-like over 300grams. Maybe I need less? I will hopefully be talking to Alex about this soon but curious of other thoughts/opinions. The discussion is interesting and I'm learning. 🙂Thanks!
No one can really answer that for you because you may need more than you think. 6 hours is perfect for a CN. You'll have to find the amount that works. 100g of carbs from Dextrose is going to be different than 100g of carbs from a baked treat. So if you got 500g of carbs from dextrose alone it wouldn't help you progress any better. At least just my thought. If you're going to do 5 days just be sure to deplete accordingly.
We also need to remember that after atleast 4 days ULC those carbs are not used very efficiently and alot are burnt off by thermogenesis, hence why some guys one here can eat 1000-1500g of carbs in one night and not spill over. The body just fills it stores and the rest is burnt off as heat instead of spilling over like it normally would but this seems to only be the case when you have had at least 4 days ulc
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