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Would it be just as efficient if I eat a little less on ULC days and actually have more carbs on CN? Because all my favorite foods are actually sweet and starchy..And my PWO shake has no added carb, just whey isolate (itself has 1g carb per scoop). Should i still skip it then?
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!
I think I went pretty low fat, except for my last dessert. I started with very starchy sugary food that are almost fat free, like meringues and japanese red bean jam bun, a few mochi as well. And I think that's why I went overboard with the carbs because of their high sugar content, and the fact that they are low fat which makes it easier to digest for me.
I wouldn't drop calories during ULC to justify eating more on CN. That being said eating a good amount on CN is what reboots your body so certainly don't end your CN thinking man I should have ate more haha. Like i said though the high bf% you are the more forgiving it is. The body fat drops on your ULC days. Your CN resets your body for the next 6 or 7 ULC days to keep burning. So eat, but I personally am very mindful of what/how much I am eating, some are not and have had great success. It will take trying both and tweaking them to find whats best for you. It took a few weeks to really get a good base for me, but you will get there as everyone does!
Would it be just as efficient if I eat a little less on ULC days and actually have more carbs on CN? Because all my favorite foods are actually sweet and starchy..And my PWO shake has no added carb, just whey isolate (itself has 1g carb per scoop). Should i still skip it then?
It's fine. You CAN add carbs to it if your PWO is the beginning of your CN. If it isn't, don't add carbs to it.
I wouldn't drop calories during ULC to justify eating more on CN. That being said eating a good amount on CN is what reboots your body so certainly don't end your CN thinking man I should have ate more haha. Like i said though the high bf% you are the more forgiving it is. The body fat drops on your ULC days. Your CN resets your body for the next 6 or 7 ULC days to keep burning. So eat, but I personally am very mindful of what/how much I am eating, some are not and have had great success. It will take trying both and tweaking them to find whats best for you. It took a few weeks to really get a good base for me, but you will get there as everyone does!
+1As for the fat thing, it's highly individual and can take some experimentation. I purely meant adding fat for the satiety factor and I doubt doing 15-30g would have much of a bad effect, but it could have a positive effect in that it will help spike insulin more with the carbs, and hopefully increase satiety a bit. But I always practiced the idea of backloading the fat.
Indeed it is personal, advice is to try out both concepts and see what works. I prefer no-low fat as i said. I worry less with the last meal but its usually fat free pancakes, or fat free ice cream anyhow.
Thanks guys. Yea i think i like to stick with low fat because it helps me eat more in that 6 hrs. I actually repeated prep phrase and i remembered my initial CN was quite fatty and i only ate carbs without protein. I stuffed myself with lots of bread and got really bloated. But i dunt think im gluten intolerant though…i never had been. Now im not sure anymore.
If you do any of your own baking, buy a bag of gluten free mix, you can follow normal recipes to the T just using it instead of flour, I have personally found the final product turns out better. Esp pizza crust.
The whole going low fat with the CN just allows you to eat more for the first couple hours. I do highly suggest you add fat to those meals later on. Also highly suggest portion control when it comes to that. At least in the beginning so you can enjoy the full evening. Also about the GF Flours, if you plan to make gluten free meals I also suggest buying bulk of white rice flour, tapioca flour, and potato starch. You can combine these three to make an All Purpose Flour. Just be sure to have either guar gum or xanthan gum
Good idea!! Tex, as for "adding fat" How much is "enough" and how much is "too much".. I ask because my entire CN (roughly 475 carbs) is about 10 grams of fat haha. But I could easily add some fat to the last meal (GF Pancakes) but slapping some butter on top of them or by adding some Coco Oil to the Mix.
Personally anything above .75g/BW of fat on a CN is a lot but you should not avoid it. Helps satisfy your hunger as well as provide a stable sleep in the evening. It is a good idea to have that fat in the last meal or two. Too much carbs kinda are the reason for digestive blockage the next day. Fat helps “lube” the intestines so you can release the next day as well.
Theres no way Ill even get close to that on the CN. I treat the day of my CN like Im going to my backloads.Wake Up: Coffee/Coco Oil/Three Egg WhitesLate Morning: First Meal ( at least .5:1)Afternoon/Pre Wo: Second Meal (at least .5:1)Then my low fat CN. Around 40F 75P pre w/o. Then 120P 475C 10F on the CN portion. I guess i could throw a TBS of Kerrygold on my pancakes, and a TBS of Coco Oil in the batter. But that still only gets me about a .25/1. Should I even worry about it if im already sleeping and digesting fine?
The whole going low fat with the CN just allows you to eat more for the first couple hours. I do highly suggest you add fat to those meals later on. Also highly suggest portion control when it comes to that. At least in the beginning so you can enjoy the full evening.Also about the GF Flours, if you plan to make gluten free meals I also suggest buying bulk of white rice flour, tapioca flour, and potato starch. You can combine these three to make an All Purpose Flour. Just be sure to have either guar gum or xanthan gum
So on ULC its best to stick with animal fats and coconut oil. And how about carb nite? Any fat is ok?I bought a packet of bob red mill's gluten free flour. Is that the same thing? Did the bloating I had suggested I am gluten intolerant though? Could I just be eating too much? Because I never had problems with gluten before.
Bloating might be gluten intolerance, or it could be a carb “spill over” basically your muscles fill back up with glycogen, and then the remaining carbs you ate had nowere to go, so they store with water under the skin. As far as fats on CN, if your health concious stick to "Healthy Fats" Avocado, Nut Oil, Non-Hydrogenated Oils, ect. But if you dont care, dont worry about it.
Also about the GF Flours, if you plan to make gluten free meals I also suggest buying bulk of white rice flour, tapioca flour, and potato starch. You can combine these three to make an All Purpose Flour. Just be sure to have either guar gum or xanthan gum
Got any suggested ratios for this? Like 1c white rice flour with 2tbsp each tapioca and potato?
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