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Ok, I'm new to cns and my first carb nite is Saturday, when I have a dinner date with my hubby and we're off to a Warriors Basketball game.I love the program so far. I'm seeing results after I had stopped seeing ANY with just low carbing. I think the ball will really get rollin' after carb nights take place.Can anyone advise on the carb night a little? I'm a small female and I want to start my carb night at my lunchtime, because I a) can't eat so much at one time so want to spend the rest of the meals getting in the clean, lowfat carbs first, then again at dinner a little more and then DESSSERTb) don't really want to binge out and pig out and feel gross and derail all the changes I've definitely started seeing so far.If I were to start at five pm, that would be one meal and one dessert and I wouldn't be able to pack in any more without hurting myself, which is NOT the point here, from what I've readI go to bed pretty early so if I start at noon, I'll get about seven hours in ..does anyone else do this or know of a reason I should not?I'm dyin' for some Halloween candy right now, but I know that's cuz I'm tired, and low energy (I'm an elementary school teacher and this is ONE TIRING HOLIDAY) and I just want to self soothe with carbs right now, so I'm not going to do that. I'm going to sail through tomorrow after going to sleep tonight and then it'll be almost carb night. CANT WAITThanks in advance for the help if you can
I personally don't see an issue with this method. Keeping it 6-8 hours is good, as well as keeping with the basics, you'll be quite alright. I do find your idea of spreading it out a smart idea.
thanksOne more question:I have read that using a workout right before cn begins is good and then one the morning after will feel amazing, I am sure! They're a bit hard to get through in the ulc week, but not terribly so. would I be better off doing weight lifting before the cn and cardio after? Or vice versa? Or both both times? Or makes no diff?or try all and see for me what's best? thanks
thanksOne more question:I have read that using a workout right before cn begins is good and then one the morning after will feel amazing, I am sure! They're a bit hard to get through in the ulc week, but not terribly so. would I be better off doing weight lifting before the cn and cardio after? Or vice versa? Or both both times? Or makes no diff?or try all and see for me what's best? thanks
You don't have to train before your CN, but if you want to, stick with weight training. Then the days following your CN is when you'd want to do cardio, but something in the form of HIIT, not steady state stuff.Good luck! You look like you've grasped the plan quite well!
I'd lift weights before your CN and then do some cardio the next day if you feel like it. HIIT cardio is best to deplete some of the stored glycogen from CN.
It is beneficial for you to workout. Now to structure it around a CN, it is a method Kiefer uses on his clients and suggested it to folks using CNS. On the day of the CN, go workout a body part split you want to bring up, say you Glutes and Legs or Back, then after you can begin a CN if you choose to. The next morning is a good time (especially for women) to do some HIIT. You can also lift heavy that day too. You'll take advantage of the carbs you ate. As the week progresses, it'll be ideal to dial down the workout some. However, women do tend to hold on to glycogen stores a bit more, so you'll have to work a tad harder than men. Once you feel drained and like you hit a wall, stop the HIIT and definitely dial back training.
Big Tex, you are so helpful!When you say, "when you hit a wall with the lifting and HIIT, scale back" do you mean WITHIN the actual workout? Or within the ULC week?This protocol of CNS has made a HUGE difference for me, so far and i'm one week in. I'm having a carb night tonight (7 days) because it fits my schedule and because I was very low carb prior to starting this, like under 50 g per day, more like 30 most days. I have a very good response to lowcarb eating. Skin, hair, nails, mood, appetite, body comp, you name it. I have celiac disease and wonder if those of us who do probably all do better low carb, in general.But that's another issue for the good chemist to explore, not me 🙂So, I have noticed that lowcarb benefits in body comp like I see kinda "max out" in about seven days and then my belly retains some weight and my motivation lags, so this CNS is perfect for me! not sure if my body is just hanging on to bloat, etc from the low carb too long or if I start to sneak them in. Either way, this break from the ulc is going to do me wonders, I have a feeling..Plus I'm excited! Sushi, frozen yogurt, VEGGIES (love and crave) and rice, potatoes, dessert. I have had 100% adherence to this diet at least this first week. I look WAY better. So, just praising the program and thanking you again, f for your help and clarification on that workout info above.
Both. That workout that day and the following training days.
^^^Along with "hitting the wall," another good sign is a sudden onset headache, DURING the workout. If that happens, good time to stop and dial back the rest of the week. It's an indicator you're at a good level of depletion.
The carb night is over and it was INTERESTING. First off, the things I thought I wanted and missed, I did not enjoy (chips, carrots and hummus, sushi) like I thought I would. Secondly, I did not pig out like I thought I would. I did eat a tremendous amount of calories and sugar but never felt too full and too gross. I'm amazed. Truth be told? I missed "my" foods that I love. I absolutely love my ulc days but was trying real hard to get diversity in there, since it was my free-for-all (ha) Today I am bloated for sure and soft looking and feeling. DId 15 mins HIIT training while listening to Keifer's "wedding' podcast. Changed the intervals to 2 mins while listening/doing and it was enjoyable. I LOVE cardio but am staying away for now. I have cardio'd myself to fluffiness. No, thanksI am glad to be at my "safe" ulc days again. I can't wait for another week to make changes and progress, and to tweak my schedule for workouts and my CN next week. I felt better after the HIIT and did a bikram yoga class to release all that water and felt good.
I played around with a “rotating carb nite”. Meaning, I had 4 days of exercise a week, Monday, Tuesday, Thursday, Friday. So Friday I'd have a carbnite, the next week, Thursday, the next week Tuesday, the next week Monday.. then back to Friday again. I find the closer you make your carb nites, the more likely you'll gain muscle – as what happened with me, however, I gained a bit of fat in the process. This processing kind of resembles almost a CBL protocol.What you can do, as an experiment, to lose body fat is go with longer carb nite, so you'd have Friday carbnite, skip a week, do one on monday, next one on tuesday, next one on thursday, next one on friday.I'd only do a carb nite on a workout day. I noticed simply that I used to have my carb nite only on fridays, which were arms and shoulders day, and out of all the muscles groups, they were making the fastest gains.http://athlete.io/forum/index.php?topic=7411.0
Very interesting information, thanks for sharing, Cloudybrain. I love hearing others' experiences and I can decide whether or not to try it myself! The beauty of this program is it works JUST as it's written for fat loss: 6.5 days ulc and 6-8rhs CN after that. I love that we can add details to gain more muscle, get lean faster, etc but for someone like me who tends to complicate issues, the bottom line is do the program as written, and that's that if push comes to shove.I am overjoyed with the results my two weeks in to CN solution. today is my CN #2 and I will probably not do a weights workout before, because the timing on that is difficult for me. But at this time, I'm not looking for muscle gain, but sheer fat loss, so that's ok by me. I will advance to CBL after I get around 15-17% BF but I'm at 19.2 now, so I will keep on keepin' on.I have noticed that the second week was WAY easier, damned near effortless, compared to the first . The first week I would wake up every a.m and go, "three more days to CN. Two more days to CN" and I'm just fine now, not hungry, not craving. I could care less when CN comes, but now that it's here (later today), I'm pretty happy that it is. My hunger dialed WAY down and that's from the fat burning, I'm sure, but also could it be the removal of things I was ADDICTED to, like Soy, artificial sugars, cardio?Probably just a combo of putting this whole program to work AS ITS WRITTEN has produced those results and the body look I'm trying to get (leaner, for now)This week I'll add HIIT the two days directly after CN and see if that throws me back to fat burning even sooner. I was amazed how soon after CN I was not hungry and felt the head buzz, strong urine odor and breah of ketosis. I thought it would take longer. This program is really working for me, but I follow it to the letter. Zero cheats ever and word-for-word as written. Go figure 🙂
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