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I was under the impression you wanted 3 spikes, scattered across a 6 hour window. I've been watching the people who have reported success on the Fb page, and they tend to follow this strategy with Leucine supplementation at each spike. Those with the most long term success and consistent results also exercise at least a moderate amount. This is just observational of course, but the pattern is definitely viewable on the posts. Also, people all report not having success on the fb page when they aren't getting enough protein and too much fat. Too much fat is still a bad thing, even being fat adapted. Sent from my iPhone using Tapatalk
I was under the impression you wanted 3 spikes, scattered across a 6 hour window.
Obviously this works, but AFAIK it's not required. I've done carb nite both ways and haven't noticed any difference in results.
I was under the impression you wanted 3 spikes, scattered across a 6 hour window.
Obviously this works, but AFAIK it's not required. I've done carb nite both ways and haven't noticed any difference in results.
I have too....with 3 spikes I can keep it more controlled and not over eat (or I CAN overeat if I choose to keep stuffing it in)....and "grazing" DEFINITELY makes me sick because I can never get UNfull again...I never get really HUNGRY between those feedings like on regular ULC days, but I do feel UNfull and I feel my blood sugar back to normal and like I can hold more food.
Also, find foods that will give you the spike, control the amounts, and feel satiated. A lot of reasons why folks tend to overdue it or eat a lot is because they can't get full till it's too late, and they stuff themselves.
That's why potatoes are a beautiful thing. You can eat a lot and not over do the carbs. Me and Trevor were discussing a situation similar to this, this weekend. But if you have a good amount of fat to lose you not only need to get body fat in check but health in general. Eating pizzas, ice cream and other "junk" foods should be limited until you're at least lower body fat and healthier. People that are leaner can do fine with trashier CN's but sometimes you have to sacrifice some things till you fix the damage.
^^^ agree, those and white rice.Getting back to the OP's problem. I'm thinking it would be a tremendous help incorporating some sort of resistance training even if it's just some basic bodyweight movements at home.
Obviously this works, but AFAIK it's not required. I've done carb nite both ways and haven't noticed any difference in results.
I have too....with 3 spikes I can keep it more controlled and not over eat (or I CAN overeat if I choose to keep stuffing it in)....and "grazing" DEFINITELY makes me sick because I can never get UNfull again...I never get really HUNGRY between those feedings like on regular ULC days, but I do feel UNfull and I feel my blood sugar back to normal and like I can hold more food.
As Kiefer has said, "Everybody and every body is different" (we all have to determine what works best for us individually).
GREAT stuff folks! I definitely have a better idea for my future carb nites. I am going to hit the weight machines more in addition to the cardio. The only fuzzy area now is the macros. Someone check me on this please: I have a lean body mass of 123 lbs. I should use that for my macros. My daily max fat intake would be around 61 @.5 My max protein would be around 123 grams @ 1. I have had a fear of going too high on the protein causing my carbs to go above 30 grams a day. Do i need to worry about that with a .5/1 ratio? Also, should I stop my tablespoon of MCT oil and heavy cream in the morning in my coffee to help reduce my daily fat grams? Thanks again!
I have a lean body mass of 123 lbs. I should use that for my macros.
No. You should use your body weight to figure those macros. You just typed out less food than the little girls around here eat. 😀
I have a lean body mass of 123 lbs. I should use that for my macros.
No. You should use your body weight to figure those macros. You just typed out less food than the little girls around here eat. 😀
Agreed. Start with your body weight and work down from there as you need to.If you start at the bottom you leave yourself no where to go.
I am going to hit the weight machines more in addition to the cardio.
Awesome. This will help in keeping the metabolism cranked up. Agree with all of above on don't start out too low on macros. You'll hit the wall and stall progress real fast.
I am at 201 with 38.4% fat. 123.8lbs lean/77.3lbs fat BMI=31.5Carb Nites start around 4-5 PM. At work I start with a protein shake with 2 tbs glucose, have snacks every 30 minutes consisting of chips, cookies, candy bar, real meal at 6-7 is either pasta,pizza with bread, rice dish, followed by dessert, pie, ice cream, apple turnovers. I then switch back to snacks, gram crackers w/butter, Ritz crackers, donuts. I end up only drinking later in the night because I am so full and don't want to be too uncomfortable before bed, real sugar Pepsi, protein drink with more glucose. It all ends around 11PM/ 12AM. My first CN was Thanksgiving dinner. Was too full before bed, got leg cramps and was hot during the night. I started taking potassium tabs before bed for cramps, but I don't seem as hot anymore as I did that first time.
You're having WAY too much food for someone who doesn't train much and at that BF%. Also you're eating a lot of processed junk. Just because you're eating carbs, doesn't always mean it is the right ones. Pasta tend to not do well for an ideal carb choice due to what it is made with. I would suggest going with more rice and potatoes type choices for 1-2 carb dinners. Then maybe a dessert or two.While I get having a CN is fun and craving a lot of foods, it is not a type of gorge myself diet or evening. That will only hurt any progress you wish to achieve. With your ULC fats already high, your CN fats are really high as well. Adjust your ULC macros and your CN, you'll start seeing results.
I wish I had known this back when I was doing Carb Nite. I decided to try an track one of my Carb Nites back on Thanksgiving Day and ate like 8500 calories in 7hours (2-3 boxes of cereal, whataburger,donuts,thanksgiving dinner type foods, gallon of milk, etc). No wounder I hit a plateau at 14% bodyfat -.- I took the whole gorge yourself thing literally back then. Now I'm trying CBL and calorie counting to get to that 10%
One thing to keep in mind…. even though CN allows you to indulge, it is still a diet to lose bodyfat. I think people get confused(as I have in past) that you are loading glycogen and the point is for the insulin spikes. I also think people tend to think during ULC it doesn't matter how much they eat because its low carb. That isn't true either. I think depending on the person's activity level you can get away with a little more calories than you would doing a "balanced diet" but you still need to eat less to lose weight. I either over or under eat when I am doing a "balanced diet" so the ULC portion allows me to eat enough to feel full and drop body fat rather quickly. I don't think it would hurt if you spaced your CN's out longer between 10-14 days IMO. It has worked well for me and bf has been dropping at a regular rate compared to going every 7 days.
One thing to keep in mind.... even though CN allows you to indulge, it is still a diet to lose bodyfat. I think people get confused(as I have in past) that you are loading glycogen and the point is for the insulin spikes. I also think people tend to think during ULC it doesn't matter how much they eat because its low carb. That isn't true either. I think depending on the person's activity level you can get away with a little more calories than you would doing a "balanced diet" but you still need to eat less to lose weight. I either over or under eat when I am doing a "balanced diet" so the ULC portion allows me to eat enough to feel full and drop body fat rather quickly. I don't think it would hurt if you spaced your CN's out longer between 10-14 days IMO. It has worked well for me and bf has been dropping at a regular rate compared to going every 7 days.
well said.
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