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Can you help me identify good high glucose, low fat and gluten free choices to start my carb nite? I have celiac disease. I like frozen yogurt for this but there is HFCS I think. need other optionsAlso, can and do you switch up your lengths of ULC before a CN, based on your social calendar? I want to wait for my next one through to Monday (9 days, not 7). Any problem with that?
white rice:).. also 9 days should be fine.. only time it would really be a problem is if you were really active and worked out often
+1 ^ I LOVE love love me some Jasmine Rice on my carb nites…And yes, we move around our carb nites to adjust for social events. Like... thanksgiving! 🙂 Very excited about that one.
My kind of foods are cotton candy, rice krispy treats, potatoes, sushi, corn, sugar in my coffee, oranges (or orange juice), I also have a wegmans here that offers gluten free stuff, I'd get like peanut butter cookies on occasion and anything else I can find from there. Oh and smoothies made with real fruit (citris fruits) and whey protein.. and my favorite… dates with the seeds in them 😀 — non gluten stuff.My last thanksgiving I really didn't need to have a carb nite in there since there is plenty of protein and veggies to eat. I didn't have any cravings for any of the sugary/starchy stuff. I just felt it was a good opportunity to have a good ULC day rather than a carb day. I left my carb day for anything after halloween :-p
CloudyBrain (love that btw, I can relate)I am having an internal debate about just this that you describe for Thanksgiving. Because I can't eat gluten, the typical foods I like to CN with are not the pumpkin pie, pecan pie, stuffing and rolls at a typical TG night feast. I would loooovvveee to have those, but cannot so I, too, am thinking of not making that a CN for the same reasons you describe (LOVE turkey and vegggies, but that's what I eat most days or some variation thereof on ulc days, so why bother?)here's my deal: I'm going to Vegas this weekend with my hubby. CN is usually on Saturdays noon to about six pm. But I am thinking of waiting til I get home, for the following reasonsI get WAY exhausted after that first round of CN. OMG I am NO fun and feel like a damned truck hit me. Then all CN I'm the same, but more so after that first lunch. ANd I can't move it to later or I get too full and can't fit enough carbs in. I don't wanna be wiped out for our trip.I can eat ulc EASILY and happily at restaurants and out. I love ulc foods and it's kind of a fun challenge to do so (I know, I'm weird) but it's also easy for me to extend the ulc phase and push off the ulc phase when I'm eating every meal out cuz there is diversity and I enjoy that. What gets really old is eating every meal at home which I do in a regular ulc week ...that's when I can't WAIT to get to cn cuz I'm so bored with chicken,turkey, eggs, fish and beef. I love them but I look forward to something new and so I'm thinking doing ulc Sat and Sun and then taking my CN Monday might be a great moveFinally, I tend to work out TOO much. I'm a former cardio junkie (thank you CNS for helping me out of this) but I also do Strong Curves a few times a week, walk the dog several miles, 2 HIIT sessions. Anyway, if I continue ulc through that weekend I would have a couple extra ulc days without any workout at all. That seems like a nice shake-up/ change for me that would be good information to watch and note. Even though the workouts have been scaled WAY WAY down, I still feel like what I do is too much, to some degree. A typical week looks like this:Sat - CN (just a walk or bikram yoga before the CN starts) *SUN - HIIT and Strong curves workoutMON - HIIT 15 mins a.m. and bikram yoga pmTUES walk and strong cuves weighted workoutWED off or walk and bikram yogaThurs walk and strong curves , Bikram pmFRI treadmill incline walk 30 mins (I know, not recommended but I enjoy it so it's still in the rotation)* I want to to move this to a weights w.o. right before the CN but this does not work with my schedule right nowYour thoughts and input are invaluable to me. thank you
Well, I changed my protocol recently. You really really really don't have to do a CN once a week. Kiefer suggested it, but for my body type it doesn't work that way. When I have a carb nite once a week, I find I was gaining fat with muscle on the side. What I tend to do is having ULC days, check the scale, and once I hit a plateau, have a carb nite for 1-2 days. So far I had my 12th UCL day in a row and already lost 6 pounds.. that second week really helped me dip below the line I'm normally at before I had a CN once a week.Anyways, from your post, it's not really apparent for what you want to accomplish. If you want to lose body fat, having carb nites is the way to go, if you want to build muscle.. you can go to CBL (however, there is discussion that carb nite can get you to like 12-14% body fat.. and CBL can take you further done to single digits). But the diet must be tweaked depending on body composition.I can relate the the feeling after CN, with the bloatedness. The reason why I'm skipping Thanksgiving, aside from what I mentioned before, is that carbs are cheap and you can easily get those pies any time you want outside of thanksgiving (or you can save those foods until a CN).. carby foods are just soo much cheaper. Meat and veggies can be a bit pricey.But yeh.. just stick with the ULC when you get to Vegas. I did a huge mistake of having a CN on a date or when going to a party. First is the extreme sweat, the look I get from people eating all that type of food, the bloated feeling, etc. However, Vegas does have quite a bit of delicious food you might not get back in your home town, so you will get tons of temptation. But what you can do.. is what I did. Jot down the food item on a notepad, when you get home, get the recipe and just recreate it in the kitchen. It's healthier in my opinion, because you really have no control for how restaurants cook your food, might be using too much vegetable oil.. or can throw in some flour.. in the kitchen, you have more control. I made this amazing homemade mayo using grassfed butter.. MmmmmmmFinally, you really got to ease down the cardio on CN. Kiefer talks about body efficiency when you do cardio. Meaning, the more you do cardio, the less fat you'll be burning in the long term, kind of like an efficient car trying to use up as less fuel as possible during the long ride home. Is there a reason why you don't weight train? The HIIT sessions and Strong curves workout you do is fine though. The bikram yoga.. just be careful. When you are on a low carb diet, your body loses the ability to retain water.. and you might get massive headaches (which are warnings signs your body is giving you that you might get to hypoglycemia). Make sure you bring a jug of water, add some salt, maybe some citric acid (comes in a salt form) or dump a lime wedge in there.
Well, I changed my protocol recently. You really really really don't have to do a CN once a week. Kiefer suggested it, but for my body type it doesn't work that way. When I have a carb nite once a week, I find I was gaining fat with muscle on the side. What I tend to do is having ULC days, check the scale, and once I hit a plateau, have a carb nite for 1-2 days. So far I had my 12th UCL day in a row and already lost 6 pounds.. that second week really helped me dip below the line I'm normally at before I had a CN once a week.Anyways, from your post, it's not really apparent for what you want to accomplish. If you want to lose body fat, having carb nites is the way to go, if you want to build muscle.. you can go to CBL (however, there is discussion that carb nite can get you to like 12-14% body fat.. and CBL can take you further done to single digits). But the diet must be tweaked depending on body composition.I can relate the the feeling after CN, with the bloatedness. The reason why I'm skipping Thanksgiving, aside from what I mentioned before, is that carbs are cheap and you can easily get those pies any time you want outside of thanksgiving (or you can save those foods until a CN).. carby foods are just soo much cheaper. Meat and veggies can be a bit pricey.But yeh.. just stick with the ULC when you get to Vegas. I did a huge mistake of having a CN on a date or when going to a party. First is the extreme sweat, the look I get from people eating all that type of food, the bloated feeling, etc. However, Vegas does have quite a bit of delicious food you might not get back in your home town, so you will get tons of temptation. But what you can do.. is what I did. Jot down the food item on a notepad, when you get home, get the recipe and just recreate it in the kitchen. It's healthier in my opinion, because you really have no control for how restaurants cook your food, might be using too much vegetable oil.. or can throw in some flour.. in the kitchen, you have more control. I made this amazing homemade mayo using grassfed butter.. MmmmmmmFinally, you really got to ease down the cardio on CN. Kiefer talks about body efficiency when you do cardio. Meaning, the more you do cardio, the less fat you'll be burning in the long term, kind of like an efficient car trying to use up as less fuel as possible during the long ride home. Is there a reason why you don't weight train? The HIIT sessions and Strong curves workout you do is fine though. The bikram yoga.. just be careful. When you are on a low carb diet, your body loses the ability to retain water.. and you might get massive headaches (which are warnings signs your body is giving you that you might get to hypoglycemia). Make sure you bring a jug of water, add some salt, maybe some citric acid (comes in a salt form) or dump a lime wedge in there.
I'm pretty sure carbnite is bettter for getting down to the single digits than CBL. CBL will require tweaking to do so. It sounds like maybe you were overdoing your carbnites or eating to much during the week which would hinder your results. Carbnite isn't a binge night, eat until your comfortable or you can count macros so you can make adjustments. As for cardio, I feel like it would be better to do LISS during the week, unless after a carbnite HIIT could be used to deplete glycogen stores. HIIT uses carbs for energy rather than fat. Thats only if you really want to do cario. IMO lifting and proper nutrition will get you further.
Yes to all of it. Cardio's gotta be reduced. It's WAY reduced for me so far, but it needs to go lower, still. I love the yoga and walks and I never get headaches on this diet, even when I'm killin' it in a 105 degree room or sprinting my ass off. It's amazing how I feel!I've only had two carb nites. Went freakin bananas on the first one.Second one better and i'm hoping to get it under total control by the fourth one. That's a month and that's a good goal, I thinkI don't have ANY cravings on this diet. The food that I love is salads, veg, MEAT and cheese. I love olives, butter, macadamia nuts, and all the stuff that this diet is made of. I'm not worried about cravings in Vegas cuz those displays of huge seafood, meats, etc are going to call to me!I am still playing it by ear, but so far this week has been great. I ate way too much protein today, but super hungry.I need to tend even more to less cardio. I think one HIIT after CN and then just the walks, yoga and weights. I'm very pleased with the results so far. They're slow, but they're happening.I actually DO plateau after about a week, and that's when (maybe psychological?) I start to dream of sugar and cream in the form of ice cream 🙂Overall, it'working and I'll stick to the plan, but one HIIT not two and more strength training. it's growing on me , but I would WAY rather do cardio. That doesn't mean I will, I just would rather
I'm pretty sure carbnite is bettter for getting down to the single digits than CBL. CBL will require tweaking to do so. It sounds like maybe you were overdoing your carbnites or eating to much during the week which would hinder your results.
That's not exactly true. It depends on the body composition and portion control of the carb loads and how spaced out they are as you progressively go lower. It's been proven by people on here, including Kiefer mentioning that CBL can help get into lower single digits; much better than CN.I've been doing the CNS for a long time, my CN nights varied.. I tried eating a lot of carbs till my stomach ached.. I also tried eating a controlled portion, regardless I still gained weight or maintained it .. then gained. I'm eating right portions during the ULC days as well. My body just doesn't adjust well as others. So in my case, carb nite once a week is just too close. I gained muscle way too fast, which is the opposite of what I thought would happen to me. So far I'm continuously losing body fat as I'm skipping my carb nites, I'm keeping my fat intake really high and my protein moderate (or varying). My strength in the gym did not waver. When I plateau, I will then do a carb nite. So I'm all gooood.
I am still playing it by ear, but so far this week has been great. I ate way too much protein today, but super hungry.I need to tend even more to less cardio. I think one HIIT after CN and then just the walks, yoga and weights. I'm very pleased with the results so far. They're slow, but they're happening.I actually DO plateau after about a week, and that's when (maybe psychological?) I start to dream of sugar and cream in the form of ice cream 🙂Overall, it'working and I'll stick to the plan, but one HIIT not two and more strength training. it's growing on me , but I would WAY rather do cardio. That doesn't mean I will, I just would rather
Make sure you eat fats with that protein. Protein can cause insulin spikes by itself, it's best to eat fat to help reduce those spikes and to slow digestion, keep you fuller, and slow down rate protein synthesis to make it last longer.The plateau you are feeling for the week and the dream of sugar is actually signs that the diet is working better for you than it is for me (which is why I've tweeked it for my own sake). My activities are low throughout the day because I'm a programmer, but I always incorporate an hour of lifting.I'm still not sure what your goals are, are you trying to lose weight or build muscle? It is possible that CBL could be your more suitable protocol.Have you also tried the shockwave protocol from kiefer? It basically incorporate HIIT into your weight training workout.http://shockwaveprotocol.com/The pdf never really mentioned what an ELECT rep is. It's basically starting off with 30% of your max rep. The first set you do 3 reps of 30% load, you explode when you lift (concentric) and then during the eccentic portion you lower the weights slowly like roughly 2-3 seconds. Rerack, increase the load to 40% or 45%, do another 3 reps the same as your first set. Rerack, then go to 50%, at this point, you don't have to speed or slow down the rate of the lift, just lift as you normally would. Rerack, and go to 65%, then 80%.So 5 sets, 3 reps, very little rest, the only rest you should have is when you're reracking.
Not to be picky but that's actually a PSR set you're describing 😉 ELECT is the type of movement you perform.
Oh.. haha. When I was reading about ELECT, there is always mention about PSR, so it kinda became a blur for me. Thanks for the extra bit of info.
Whoa you guys lost me there for a second, but my goals are to lose bodyfat. I will gain strength and muscle easily, I always do, but I am not trying to get too much cuz I tend to and that's not gonna be so cute on top of this 20% BF look I got goin' right now. The diet IS, actually, working for me. I've only lost 2 scale pounds in 3 weeks but the recomp is clear and my clothes fit better. I am so ready for a CN after a week without but as I get lower in percentages I might move to 2 cn's a week. I have great difficulty getting it all in after my first splurge. I start at noon for that reason, and because I'm an early-to-bed-early-to-rise type. I would WAY rather do 2 3hr carb nights but never heard of anyone doing that. i'll try it eventuallythoughts?
You could always do back to back sessions of carb nite, just make sure your insulin level spikes for both of those days. Most of us gets symptoms for the amount of carbs we eat, like our body starts to feel warm or sweating might occur. But you claim you don't feel those from your other posts on here. So if I were you, just make sure your mornings are fatty and your nights are carby before you go to bed.If this doesn't work for you, then you can always revert. No one is saying "don't do this or don't do that" when it comes to tweaking a diet that works for you. Tweaking is always recommended. What we do say whenever you tweak is.. "be cautious" or "be wary" of certain factors.In fact, Keifer mentioned of how he tweaked some dude's diet, he does not recommend doing it for anyone else because of the goals involved, he started out at 202 lbs, did carb backloading.. with no limitations on carbs, went up to 286 - gained muscle and fat.. switched to carb nite, and went done to 245lbs. 40lbs of muscle in a year. So yeah, depending on your lifestyle, goals, body composition, tweaking and experimentations are necessities.
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