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I'm on Day 7 of the prep phase and I have the world's worst headache that refuses to go away. I also just feel like laying down and doing nothing. Is this normal towards the tail end of the prep phase? Ugh, because of the Super Bowl I have to stretch another 7 days.
It's just your body adapting. It may last a few days.Try eating some fat early in the morning when you wake up.Coconut oil would be ideal but quality butter would suffice.That's what I did when I got it about 5 days into my prep.
Ok. Well I guess that means it's working. Is this going to happen every time I near my carb nite?
Ok. Well I guess that means it's working. Is this going to happen every time I near my carb nite?
No. You tend to only get it from the initial switch over.
I just have one more question. I want to get lean. I mean I'm 320 pounds. I'm also 6'4" and have some decent muscle. I'm doing 5/3/1 with heavy weights each week and doing a Crossfit Football WoD after I lift. Should I be doing CBL to support this type of work? Or will CN give me enough to get through these workouts?
Youre gonna have to dial back training while doing CNS, Id say 4 days a week is optimal.. CBL isnt gonna give you the weight loss your seeking.
Few rules of thumb for carb nite:Start off with high glycemic foods with less fat content. You need those energy spikes throughout the day. Don't neglect protein and carbs. Later in the night re-incorporate fats back into your diet. Never eat low-glycemic foods, they will not work well for this diet at all. You must eat sugary foods and stay away from anything containing fructose.On your carb nite, after your work out, within half an hour drink a protein shake and scarf down 4 times the amount of carbs. A 4:1 ratio is optimum, I read in a study that your muscle glycogen gets retained better that way; if it's too much, attempt for it. I usually have some donuts and cookies waiting in the car after I come back from the gym; and a baked potato waiting at home.Drink adequate amounts of water. Don't neglect it, it's important to drink plenty of water while on this diet.On low carb days:For all your meals, for every gram of protein you consume, you must try to eat half a gram of fat. By the end of the day, the total amount of protein will equal the target weight you want to be (this is analogous to the maintaining of muscle where people suggests to eat one gram of protein for every pound of muscle you have).Eat very green vegetables (spinach, broccoli, etc) to help your body pass the food. Fiber is considered a carbohydrate, but they don't count since your body's hormones don't react to it, nor does it increase blood sugar. It does, however, provide short-fatty-acid chains after the bacteria ferments it, which get's used as energy immediately by your body and doesn't get stored as fat.In my first month, I didn't see any results, but I didn't realize things were happening. I lost my addiction to sugar and I had more energy than before. I was also able to think more clearly, due to the coconut oil being converted directly to ketones by the liver - which is readily accepted by the brain. Don't be too upset if you don't see results quickly, I started seeing progressive changes after 2 months on this thing with lots of tweaking on my part. Soon, you'll be part of this forum giving the same kind of advice to other new comers as well.
The headaches will and should go away once your body starts metabolizing fat properly as its main source of energy. If you find they don't then it may be that you aren't getting enough fat. I had a screaming headache yesterday and it went away almost instantly as soon as I had some butter.RE: Coffee - find substitutes if you can. I use Chamomile tea with melted butter and MCT oil in the morning to skip breakfast - the hunger pangs disappear but the fat doesn't stop your metabolism whereas protein and carbs will.It looks as though you may be in the UK - if so we are fairly lucky as almost all of our beef here is grass-fed, just stick away from the value/everyday stuff. To be honest Tesco and Sainsbury tend to rotate offers on Organic beef so you can normally find really good stuff cheap enough. Alternatively there are good websites like Donald Russell that have offers for reasonable priced stuff.I hear what you are saying on the rigidity of beef but remember you can do a lot with little e.g.:1. Spicy meatballs (just beef, chili flakes and paprika) - just form balls, put in oven, then add to salad using the juices as salad dressing.2. Shredded beef - brilliant in a slow cooker - 2.5kg of Beef (3 days of meat for me) in one go.3. Burgers (obviously)And when it comes down to it, there is nothing better than a flame-grilled steak (BBQ that beef!).
One thing that cloudybrain mentioned that I think is probably important for you big dudes that want to drop significant stone (60-70-80 pounds… yes, I know I'm mixing my weight units). Try and guestimate your lean body mass and target that or just over that for your protein intake rather than using total body weight.Add fat at the stated proportion to START (0.5 g/1.0 g). If you start getting real fatigue during the week (after you are fat adapted), increase the fat proportion a little. You'll figure it out once you cycle through a few weeks.Yes, always subtract the fiber content from your veggies when calculating your daily carb load. Don't use fibrous veggies during your CN.
Well for my carb nite I have planned to eat some cookies, pizza, chips and maybe a hot pocket or two (42 g of carbs, lots of bread and sugar!). I'm not in the UK, I guess I need to fix something. I'm in Oklahoma. Thanks for the advice guys. I'm ready to drop this fat. I used to be 250, but I didn't have much muscle at the time. Now that I have more muscle I want to get back to 250 because I know I'll look much leaner and more impressive. Plus I need to take pressure of my knees due to previous knee injuries. I've had a problem with willpower in the past. But, so far I've remained strong. I've almost faltered when hungry, but stuck to it. And last night I discovered unbreaded hot wings with Frank's Red Hot (no carbs) and blue cheese (only 16 carbs in the whole bottle and I'm not eating a whole bottle obviously) is delicious and full of protein and fat! Another problem I have is that I want my carbnites to fall on the weekend when my friends are going out to eat and such so I can participate. The problem is I don't workout on the weekends. My gym is only open for a 10:00 a.m. class on Saturdays. I do have a kettlebell at home. Should I do some sort of high intensity KB workout before I start my carbnite?
Yes u can deff do some compound lifts with your kettleballs.. Other than that it isnt crucial that u lift on your CN, though it is beneficial.
The best exercise I know with a kettle ball are the turkish get ups, man that work out is intense! Shoulder, back, chest, legs, glutes, core.. BAM! I loathed them so much when I incorporated them in my workout routine, but the results are amazing once you get into them for a few months or so.Wings are an excellent option. Because I live near Buffalo, NY, I get wings for a really cheap price. There are nights when I can get 0.30 cents a wing, other venues are at 0.40 cents.. protein/fat heaven!Btw, you'll notice when you are hanging out with your friends, even if its not carb nite, that you'll have more willpower and less of a craving for sugar. I used to be highly addicted to sugar months ago.I also carry a ziplock bag, so if my company or friends have any cookies or whatever. I just take what I would have normally eaten, and save it for carb nite. I sometimes over compensate by taking more than I prolly should but they don't need to know that.. 🙂
See my weakness was never sweets. It was always fried food. I loved anything that was battered and could be dipped in some kind of sauce. If it had melted cheese it was even better. Mozzarella sticks, cheese fries, chicken strips, egg rolls, etc. I just love. That's what caused my current shape. So last night I went out to a bar with friends and they were all drinking and eating fried food. I'd just eaten chicken wings at home and I just sat there and drank my diet pepsi. It was good to not cave. Because on any other "diet" I was on before I'd have lost it and thought "This one meal won't hurt!"
Sigh, you'll get used to it. I had to miss a total of 10 pizza parties since I last started. I pretty much have no cravings for that stuff anymore. In fact, it's gotten to the point where when carb nite hits, I get too tired of eating the things I love. Crazy huh? But I also do absolutely loved all the food items you mentioned. I used to eat a tub of that stuff a day. Coincidentally, my last job they used to call me the human garbage disposal since I'd finish my plate and everyone elses (if they couldn't finish theirs); plus I used to get paid in candy along with my weekly checks of course 🙂
ODiesel,Just a couple of things that I've noticed as you have added more info:1. You seem to like the pre-packed stuff (dressings etc.). Be really careful with this stuff as most of the time the 'fats' in them are based wholly on vegetable oils like safflower or sunflower. These oils can be inflammatory and one of the reasons I don't think I did very well when I first started CNS was because I was buying ready made ranch dressing etc. If you can't avoid it then don't stress but if you can then take the time to either make your own dressings or skip them altogether. I think Walden Farms products are quite popular in the US and most are zero carb. 2. Be careful what you drink - you might think that diet pepsi is okay but most of the bars and restaurants don't use the same stuff as you get out of the bottle, it is a reconstituted syrup that they add water to. I'm not sure if it will hurt your progress or not but if you really want something fizzy try going for a Perrier water. I had to really cut back on my love for Coke Zero as the aspartame in it left me feeling hungry. http://naturalbias.com/are-you-being-fooled-by-zero-calorie-sodas/I know it is difficult but try to be strict with yourself in the first few weeks as this can make or break most people and you can see from the forums the amount of people who post messages asking for help as they are about to give up. I would recommend having a 'base' of foods that you know you can eat based around the detox diet:Eggs,Beef,BaconButterThere is nothing more frustrating than spending the first month wondering what you are doing wrong - trust me on that! It will also help you pass through the keto flu much faster.
Yeah I'm really trying to quit drinking soda as there are more reasons than just weight loss to not drink diet soda. I like green tea, so I can give that a shot. It's just so easy when you're thristy and want something with taste to run into the gas station and grab a soda instead of tea. I just need to train myself that drinks are fuel and nothing more and water is the best fuel.
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