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I weigh 150 lbs at about 25-28% BF (estimated). So I guess that's at least 108 LBM. So what range of carbs should I aim for during CN?
IMHO, you shouldn't aim for a number on your first couple CN's.My caveat is that LOGGING what you eat is different than COUNTING carbs. Eat as much as you want, go crazy, but just write down everything you do. Then the next morning, assess how you look/feel in order to know if you were in a good carb range, too much, or too little. Then you can use what you logged to create a range to aim for.
Hmm....I think this is a good approach. For tomorrow's CN I'll eat what I want but I'm going to make sure I don't feel super stuffed (which is what happened in the past on some of my CNs), I want to make sure my stomach is still comfortable. Also, what do you all think about liquid carbs during CN? Such as drinks with sugar in (real sugar, not HFCS)?
I weigh 150 lbs at about 25-28% BF (estimated). So I guess that's at least 108 LBM. So what range of carbs should I aim for during CN?
It's easy to just give a range, but there other things at play, like..- how hard you are going to deplete pre-CN- what type of training you do pre-CN- how insulin resistant/sensitive you are- How efficient will you be in depleting carbs post-CN- etc.I think you might benefit from this article:http://strongfigure.com/2013/02/confessions-of-a-carb-loader-im-back/
Thanks for the article suggestion! I read through the article and have a question. The article suggests to do a carb up the day after glycogen depletion (feeling sluggish day), but somehow I was under the impression that you want to have a few days after depletion to burn off more fat before loading up on carbs again. Am I mistaken?Thanks again!
Also the actual number of grams of carbs will be different depending on the sources of carbs. Sent from my iPad using Tapatalk Pro
Thanks for the article suggestion! I read through the article and have a question. The article suggests to do a carb up the day after glycogen depletion (feeling sluggish day), but somehow I was under the impression that you want to have a few days after depletion to burn off more fat before loading up on carbs again. Am I mistaken?Thanks again!
No. What she is talking about is having a workout just prior to CN to help create a sink for the incoming carbs. Then the day after CN she trains to start depleting carbs from her CN. Different women 'let go' of their carbs differently. I sure wish I dumped mine sooner than I do:)Sent from my iPad using Tapatalk Pro
I weigh 150 lbs at about 25-28% BF (estimated). So I guess that's at least 108 LBM. So what range of carbs should I aim for during CN?
IMHO, you shouldn't aim for a number on your first couple CN's.My caveat is that LOGGING what you eat is different than COUNTING carbs. Eat as much as you want, go crazy, but just write down everything you do. Then the next morning, assess how you look/feel in order to know if you were in a good carb range, too much, or too little. Then you can use what you logged to create a range to aim for.
Hmm....I think this is a good approach. For tomorrow's CN I'll eat what I want but I'm going to make sure I don't feel super stuffed (which is what happened in the past on some of my CNs), I want to make sure my stomach is still comfortable. Also, what do you all think about liquid carbs during CN? Such as drinks with sugar in (real sugar, not HFCS)?
Personally, I'd stick with foods unless down the road you find you are having a hard time getting in enough carbs.That being said.. if you WANT something that happens to be a carby liquid, go for it.. (milkshake, hot cocoa, etc)
Thanks guys!So tomorrow I am going to do CN#1. The following is planned so far:Starbucks PSL and low fat muffinKorean dinner (rice, rice cakes, noodles, etc)Maybe some random small snacksDessert food (cheesecake OR ice cream OR pastries)
Hey posting to follow 🙂Glad you're going to give it another round. I will go back and reread your first post but do you train?
Keep in mind that the #1 reason most women stall on weight/fat loss is because of UNDER eating.. You didn't say anything about your daily consumption, so I'm just making an assumption that this COULD be your problem.
And I don't think this comment should be too overlooked. I didn't lose weight until I doubled my carb night - not that I would recommend that to you but it was interesting to observe so keep the idea in your back pocket in case less isn't more.And I can't stress enough the difference going gluten free has made. First of all it does limit my carb choices (which is good for a foodie like me) but I feel worlds better the days after a CN - very little bloating and next to no cravings.
Hey posting to follow 🙂Glad you're going to give it another round. I will go back and reread your first post but do you train?
Thanks for following! I don't have a set training schedule. I sometimes take a long walk in the morning (about 5 miles). I'm planning to figure out a better exercise schedule once I get the hang of the diet portion.
Well if that's the case then I wouldn't add any carbs at this point. Keep logging because there are some amazing people here with great advice. ;D
Keep in mind that the #1 reason most women stall on weight/fat loss is because of UNDER eating.. You didn't say anything about your daily consumption, so I'm just making an assumption that this COULD be your problem.
And I don't think this comment should be too overlooked. I didn't lose weight until I doubled my carb night - not that I would recommend that to you but it was interesting to observe so keep the idea in your back pocket in case less isn't more.And I can't stress enough the difference going gluten free has made. First of all it does limit my carb choices (which is good for a foodie like me) but I feel worlds better the days after a CN - very little bloating and next to no cravings.
How do you know whether you're undereating or not apart from keeping up with marcos?
Keep in mind that the #1 reason most women stall on weight/fat loss is because of UNDER eating.. You didn't say anything about your daily consumption, so I'm just making an assumption that this COULD be your problem.
And I don't think this comment should be too overlooked. I didn't lose weight until I doubled my carb night - not that I would recommend that to you but it was interesting to observe so keep the idea in your back pocket in case less isn't more.And I can't stress enough the difference going gluten free has made. First of all it does limit my carb choices (which is good for a foodie like me) but I feel worlds better the days after a CN - very little bloating and next to no cravings.
How do you know whether you're undereating or not apart from keeping up with marcos?
Hard to say cuz it will vary with each person. Realistically though, the overwhelming majority of, particularly women, who are trying to "lose weight" will be undereating. Whether on purpose, or not.Basically, I'd say if you've cut consumption, and you find yourself stalled out, possibly holding excess fat around the midsection, or maybe in the thighs, you're potentially undereating.In which case, experimentation comes in. Bump up consumption for a couple weeks and see what happens.A good trainer/coach can also help identify this sort of thing.
Keep in mind that the #1 reason most women stall on weight/fat loss is because of UNDER eating.. You didn't say anything about your daily consumption, so I'm just making an assumption that this COULD be your problem.
And I don't think this comment should be too overlooked. I didn't lose weight until I doubled my carb night - not that I would recommend that to you but it was interesting to observe so keep the idea in your back pocket in case less isn't more.And I can't stress enough the difference going gluten free has made. First of all it does limit my carb choices (which is good for a foodie like me) but I feel worlds better the days after a CN - very little bloating and next to no cravings.
How do you know whether you're undereating or not apart from keeping up with marcos?
Hard to say cuz it will vary with each person. Realistically though, the overwhelming majority of, particularly women, who are trying to "lose weight" will be undereating. Whether on purpose, or not.Basically, I'd say if you've cut consumption, and you find yourself stalled out, possibly holding excess fat around the midsection, or maybe in the thighs, you're potentially undereating.In which case, experimentation comes in. Bump up consumption for a couple weeks and see what happens.A good trainer/coach can also help identify this sort of thing.
Oh sheesh. Undereating can add excess fat around midsection? :'( you gotta be kidding me! I think I'm too paranoid of having excess fat around my midsection that I'm undereating. I actually do think I'm undereating, because I only eat a handful of food.. or is that normal? Because "that's what she said"!It's always about experimenting aye, since everyone is a bit different. I've got not a clue about my body still, it's quite a freaky mission if you ask me. I'm too afraid of eating too much 🙁 I just eat until I think I'm not hungry anymore.. is that a bad way to measure? xD
Keep in mind that the #1 reason most women stall on weight/fat loss is because of UNDER eating.. You didn't say anything about your daily consumption, so I'm just making an assumption that this COULD be your problem.
And I don't think this comment should be too overlooked. I didn't lose weight until I doubled my carb night - not that I would recommend that to you but it was interesting to observe so keep the idea in your back pocket in case less isn't more.And I can't stress enough the difference going gluten free has made. First of all it does limit my carb choices (which is good for a foodie like me) but I feel worlds better the days after a CN - very little bloating and next to no cravings.
How do you know whether you're undereating or not apart from keeping up with marcos?
Hard to say cuz it will vary with each person. Realistically though, the overwhelming majority of, particularly women, who are trying to "lose weight" will be undereating. Whether on purpose, or not.Basically, I'd say if you've cut consumption, and you find yourself stalled out, possibly holding excess fat around the midsection, or maybe in the thighs, you're potentially undereating.In which case, experimentation comes in. Bump up consumption for a couple weeks and see what happens.A good trainer/coach can also help identify this sort of thing.
Oh sheesh. Undereating can add excess fat around midsection? :'( you gotta be kidding me! I think I'm too paranoid of having excess fat around my midsection that I'm undereating. I actually do think I'm undereating, because I only eat a handful of food.. or is that normal? Because "that's what she said"!It's always about experimenting aye, since everyone is a bit different. I've got not a clue about my body still, it's quite a freaky mission if you ask me. I'm too afraid of eating too much 🙁 I just eat until I think I'm not hungry anymore.. is that a bad way to measure? xD
It'd take some seriously messed up hormonal stuff to add midsection fat. But holding onto it despite dropping calories lower and lower and not seeing results is a different story.As for eating until not hungry, that can completely depend. You can train your body to be "not hungry" at very low calorie levels, despite the fact that you're way undereating. I hate speaking in terms of calories, cuz I kind of think calories are crap. They play a role, but nowhere near as much as people make it out to be. So I'll use the word energy instead. Humor me.So say your body needs X energy in order to operate at a maintenance level. Not gaining, not losing, just it's happy homeostasis. You restrict that down, say 20%. This works as a transient stressor for awhile, possibly seeing some WEIGHT (key is weight. not necessarily fat) loss. Then after awhile the body, wanting to create homeostasis again, downregulates your energy usage to match how much you're taking in. So now you may feel tired, brain-fog, or be asymptomatic while other things are happening, like your heart rate variability has become more monotonous in an effort to become as efficient as possible because it is lacking energy. So now the energy that your body is using is matched to what you're consuming, you're at homeostasis again, but a disadvantaged one. Your WEIGHT loss stops, so you go "oh crap, I must need to eat even less!" so you cut energy intake by another 10-20% percent. Your body then goes through another period of adapting, downregulating, and shutting off non-essential systems.. Systems that the body doesn't see as a base need to just survive. Things like (in women), their menstrual cycle. Why would the body want to be creating life in a time where it's having a hard time sustaining it's own? And the cycle goes on and on.Until the person finally gets fed up, and binges for a few weeks/months because they're no longer losing weight. Well now your body is operating at X minus 30-40%, and you're suddenly giving it X PLUS 20%+, so fat is stored in copious amounts. Not only because of the excess, but because your body is trying to plan ahead and store plenty of energy in case there is another "famine," like you just put yourself through. This is why you see people who lose weight the wrong way "rebound" and often get heavier than they were.So the moral of the story and the TL;DR is... Eat more. 🙂Sorry for the ridiculously long post, ha.
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