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Just wondering. I'm very strict with my intake of carbs during the day. On training days, this leaves me the option of consuming much of my daily 30g post-workout, but I was wondering if that is what you want on CNS if seeking primarily fat loss with muscle retention? I am approx. 10% BF, so my hope is to use CNS to get to about 7% over the next 2-3 months and then go back to CBL.If for instance, I had legitimately consumed 10g of carbs for the day, would whey with a small amount of maltodextrin make sense post-workout (if my carbs were 30g or less for the day) or do you want to minimize insulin spikes regardless of carb intake when shooting for fat loss?Thanks very much for any help.
Based on your question you don't understand what carb nite is. Here is a basic overview of carb nite.For carb nite workouts are optional. You want to be in ketosis for several days with very low carbs. Then about once a week you want to eat a ton of carbs for 6-8 hours. The carbs should be eaten in the evening.The idea for the high carb evenings is to continually keep your insulin spiked as much as possible during this 6-8 hours because this will trigger your leptin to spike. Even when the insulin spike goes away your leptin will be raised for a few days after your carb nite. For carb nite you want to take advantage of high glycemic carbs and insulinogenic amino acids. Over the next few days after carb nite is over, the high leptin along with low insulin while you are doing low carb will lead to your fat cells releasing fat more easily than normal.
Based on your question you don't understand what carb nite is. Here is a basic overview of carb nite.For carb nite workouts are optional. You want to be in ketosis for several days with very low carbs. Then about once a week you want to eat a ton of carbs for 6-8 hours. The carbs should be eaten in the evening.The idea for the high carb evenings is to continually keep your insulin spiked as much as possible during this 6-8 hours because this will trigger your leptin to spike. Even when the insulin spike goes away your leptin will be raised for a few days after your carb nite. For carb nite you want to take advantage of high glycemic carbs and insulinogenic amino acids. Over the next few days after carb nite is over, the high leptin along with low insulin while you are doing low carb will lead to your fat cells releasing fat more easily than normal.
Thanks for the reply. I understand CNS. I thought the ULC day thing was understood by my post (30g), but maybe it wasn't clear. My question was in regard to those who weight train on CNS and how carbs should be used post-workout on ULC days.In my situation, I am very strict up until my workout. Based on my food intake, I often have 20+ grams of the 30g allowable carbs still available to ingest for the day. This being said, I was asking if using these carbs (20+grams) by having a high GI carb/whey protein post workout shake would make sense on CNS (i.e. create an insulin spike) or if it is better to minimize insulin spikes?I am using CNS for fat loss (hoping to get down to 7%) while retaining as much LBM as possible along the way. Sorry for any confusion. I appreciate any help.
Based on your question you don't understand what carb nite is. Here is a basic overview of carb nite.For carb nite workouts are optional. You want to be in ketosis for several days with very low carbs. Then about once a week you want to eat a ton of carbs for 6-8 hours. The carbs should be eaten in the evening.The idea for the high carb evenings is to continually keep your insulin spiked as much as possible during this 6-8 hours because this will trigger your leptin to spike. Even when the insulin spike goes away your leptin will be raised for a few days after your carb nite. For carb nite you want to take advantage of high glycemic carbs and insulinogenic amino acids. Over the next few days after carb nite is over, the high leptin along with low insulin while you are doing low carb will lead to your fat cells releasing fat more easily than normal.
Thanks for the reply. I understand CNS. I thought the ULC day thing was understood by my post (30g), but maybe it wasn't clear. My question was in regard to those who weight train on CNS and how carbs should be used post-workout on ULC days.In my situation, I am very strict up until my workout. Based on my food intake, I often have 20+ grams of the 30g allowable carbs still available to ingest for the day. This being said, I was asking if using these carbs (20+grams) by having a high GI carb/whey protein post workout shake would make sense on CNS (i.e. create an insulin spike) or if it is better to minimize insulin spikes?I am using CNS for fat loss (hoping to get down to 7%) while retaining as much LBM as possible along the way. Sorry for any confusion. I appreciate any help.
Sorry for the misunderstanding. You are working on on your ULC carb days and are wondering if the post workout insulin spike will mess up the carbnite protocol.No one knows enough about how the human body works to be sure but I think it is probably okay and here are my reasons.1. If your carb source is high glycemic that probably means its low in fructose. Fructose is much more likely to refill liver glycogen thus kicking you out of ketosis. But if your carbs are mostly glucose & starches then the carbs will mostly go towards refilling your muscle glycogen rather than your liver glycogen.2. If the carbs are high glycemic the insulin spike will be big but short lived. You will temporarly signal your fat cells to hold onto fat but that is not a big deal since the insulin spike is short lived. Just don't consume any fat withing a couple hours of your insulin spike and you will be fine.3. Since you worked out your GLUT4 and GLUT12 transporters will be active in your muscle cells. Therefore your muscles should be able to easily mop up a lot of the glucose without too much getting into your fat cells. This will be especially true if your workout and then take your shake later in the evening.I think this is an interesting topic. I'm looking forward to reading other people's opinions on this.
No problem. I'd like to hear some opinions too. Prob won't amount to a huge difference for the average trainer/user, but it would be interesting to see which of the methods yields the better results over a period of time:1) small high GI serving PWO with whey/leucine or2) minimize spike with whey/leucine only and spread low GI carbs throughout the day.Would love to get Keifer's take on this. Not really addressed in CNS...
option 2 is what you should be doing. You have a 30 g a day limit ULC but you also have a 10 g a meal/sitting limit to prevent carb induced insulin spikes. The whey/leucine combination is plenty PWO to raise insulin. This is in the case of CNS. I know you are already pretty lean so I would say give it a shot and see what happens but with a goal of 7% it is best to stick to how things were intended and not have a carb induced spike unless it is a CN.
No problem. I'd like to hear some opinions too. Prob won't amount to a huge difference for the average trainer/user, but it would be interesting to see which of the methods yields the better results over a period of time:1) small high GI serving PWO with whey/leucine or2) minimize spike with whey/leucine only and spread low GI carbs throughout the day.Would love to get Keifer's take on this. Not really addressed in CNS...
Per CNS, option 2 would be what you're after. That being said, I would try both ways for a couple weeks each and see which you feel better/get better results from. No point in being dogmatic about something if there is a tweak that works better for you.
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