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So I just had my first carbnite yesterday. I probably got overexcited and ate LOTS!! I kept it all very low fat until my last meal which was frozen yogurt plus chocolate toppings. I ate out so I couldn't calculate how much carbs I ate, but I think it was roughly around 500g-550g carbs. (food I ate was few red bean buns, 4-5 lollies, home made meringues, bbq chicken tortilla wrap, 10 sushi, and a large cup of frozen yogurt with chocolate toppings)Is 500-550g way too much for me? (27yr old female, 5'3, 115lb) I really wasn't stuffing myself, but when it comes to carbs, I have a huge appetite. As many say that it's not the actual CN that matter, its ULC that makes the difference. But if I eat so many carbs, that would slow my glycogen depletion right?I did HIIT this morning followed by weightlifting. Is it normal to feel tired and sleeping the day after CN?
Sounds like a decent CN to me. High-glycemic-index carbs (insulotropic foods). The amount of carbs is a self-tuning thing… the CBL book has a chart to get an idea of how much carb your body generally stores, based on an approximation from the amount of water-weight you lose during the 10 prep-days… but you're probably fine with what you did, especially considering that you're doing HIIT and resistance training.As for feeling sluggish... could be a bunch of factors, maybe you're dehydrated from not drinking enough water during your CN.... could be a number of things. Generally though, I feel a bit more sluggish doing CNS now as opposed to when I was doing CBL. I just go a bit more low-key on my lifestyle and workouts, sit back in a lounge-chair and watch my fat fly away.... the easy life, eh? Although... I am kinda' surprised that you're tired the day after CN... normally I get more sluggish a few days after, which I attribute to my glycogen stores being depleted.Remember though, CNS is described by Kiefer as "power dieting," and is not the easiest thing for the body.
Feeling sluggish the day after CN is normal. This means that your morning after workout did its job. You depleted glycogen stores and your body is converting itself back to burning fat more efficiently. I usually get a pressure-type headache, followed by a lethargic tired type feeling. Go as low carb as possible the day after, and make sure to eat adequate fats. You'll feel fine by the end of the day, or by the next day.
thanks for the reply. I'm drinking plenty of water today (day after CN) even though I feel very bloated and putting water in makes it seem more bloated. Also, everyone seems to sweat a lot during sleeping straight after CN. I did feel a little hotter than usual in bed, but no sweats. Does that mean my body is not working as efficient as those having a pool of sweat?
I honestly have only had that happen a few times. But it could be because I usually have my rooms AC on to 65 😛 i like a cold room esp on CN for a nice cozy sleep haha. I'd say your fine, but make sure your getting a full 6 hour insulin spike.
Heheh. Yea i have my AC quite low in temp and usually i do get too cold but not last night. I did have an exact 6 hrs of continous carb feeding, from 4pm~10pm. I just wish Carb Nite could go as long as 12 hrs.
I also didnt really space out my meals. I had one meal in the restaurant and the rest are more like street food. Doesnt matter too much right?
You want as continuous of a spike as possible. So eating a large meal at hour 1-2, then not eating again until hour 5 isnt the idea. You want to get some fast acting carbs in every hour or two. I recommend my method but its a completely personal concept. You can do it with whole food or not at all. I workout and start my CN with a Dextrose/Protein Shake. A half hour to an hour later eat my first meal. An hour later take a dextrose/leucine shake, an hour later meal 2, an hour later another shake, then meal 3(before bed).
If anything, have a 10g whey with 3g leucine shot-shake to provide that insulin spike at least every hour. I would add some carbs to that 1) to mask the taste of leucine, make it better and 2) just to provide the hormonal responses needed for a CN. If you're not hungry this might help. Though snacking isn't a bad idea either.
Don't sweat it!For your size, that MAY be a bit too much in the carb department, but who cares? You had a good time, and if there are any detriments to it, they'll be so minor you likely won't even notice. So just keep on keepin on.As for the night sweats thing.. I've never gotten that. And it's quite the opposite from what you said, when you get hot from the carbs, it means your body is being inefficient (but that's a good thing, means you're burning up more stuff than you can use, so your body is wasting that energy as heat). So for people like me, who don't get the heat/sweats after a CN, it means I'm more efficient, thus burning less fuel :-
If anything, have a 10g whey with 3g leucine shot-shake to provide that insulin spike at least every hour. I would add some carbs to that 1) to mask the taste of leucine, make it better and 2) just to provide the hormonal responses needed for a CN. If you're not hungry this might help. Though snacking isn't a bad idea either.
+1 If you prefer more food, a serving of cereal or some gummy bears (suggesting High Glycemic/Low or Fat Free option to mimic a carb shake) would probably have close to the same affect. Although no matter what way you look at it liquid carbs are faster!
Err..it's annoying to know that liquid carb is more effective because I personally prefer eating more. Plus, it would be very rare for me to have my CN at home, so carrying a few bottles of liquid carbs out can be difficult. I just went back to my e-book and realised I'm way over my carb consumption, but who cares. I'll see how it goes for the following weeks. Honestly, I find it way too easy to over eat carbs on carbnite, and I don't exactly know if that's a good thing or not. I'm also abit confused about workout on the actual day of CN. I finished my workout at 1pm and have my PWO shake. Had little bit of broccoli, and waited till 4pm to start my CN. So my question is, the workout doesnt have to finish right before CN right? Would it be best to?
and also, THANK YOU guys for helping me out. This forum is full of wonderful people who are willing to help each other out. It really means a lot to me as I'm new to this and even after reading about this so much, it's not half as good as getting advices from many experts here.Much appreciated. :-*
Err..it's annoying to know that liquid carb is more effective because I personally prefer eating more. Plus, it would be very rare for me to have my CN at home, so carrying a few bottles of liquid carbs out can be difficult. I just went back to my e-book and realised I'm way over my carb consumption, but who cares. I'll see how it goes for the following weeks. Honestly, I find it way too easy to over eat carbs on carbnite, and I don't exactly know if that's a good thing or not. I'm also abit confused about workout on the actual day of CN. I finished my workout at 1pm and have my PWO shake. Had little bit of broccoli, and waited till 4pm to start my CN. So my question is, the workout doesnt have to finish right before CN right? Would it be best to?
You could try including more proteins and fats in your CN, might keep you a little more full, thus not wanting to eat more carbs..As for the workout. OPTIMALLY, you'd workout, have your PWO (with carbs), then an hour-ish later have your first CN meal. Then proceed as normal. But it doesn't have to be done that way. If you finish your workout at 1, and don't start your CN until 5 or something, I'd just leave the carbs out of your PWO.
Err..it's annoying to know that liquid carb is more effective because I personally prefer eating more. Plus, it would be very rare for me to have my CN at home, so carrying a few bottles of liquid carbs out can be difficult. I just went back to my e-book and realised I'm way over my carb consumption, but who cares. I'll see how it goes for the following weeks. Honestly, I find it way too easy to over eat carbs on carbnite, and I don't exactly know if that's a good thing or not. I'm also abit confused about workout on the actual day of CN. I finished my workout at 1pm and have my PWO shake. Had little bit of broccoli, and waited till 4pm to start my CN. So my question is, the workout doesnt have to finish right before CN right? Would it be best to?
You could try including more proteins and fats in your CN, might keep you a little more full, thus not wanting to eat more carbs..As for the workout. OPTIMALLY, you'd workout, have your PWO (with carbs), then an hour-ish later have your first CN meal. Then proceed as normal. But it doesn't have to be done that way. If you finish your workout at 1, and don't start your CN until 5 or something, I'd just leave the carbs out of your PWO.
+1 Except for adding fats. I would never suggest purposely adding fats on CN. Although Im sure its fine to have another donut, eating anything cup of rice, or a few pieces of jelly toast is much better. I personally do very low fat CN's like other members and have had great results from it. As far as liquid carbs go, this could be some powder in a shaker cup, or a bottle of gatorade! But as you said you prefer food, so maybe eat up a cliff bar or something? Just a few ideas!
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