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I've done a handful at this point, always aiming for 800g of carbs (figured I'd start big and work my way down) – I'm curious to see what tweaks you'd make to this:I've never had the warm feeling that you all speak of - most of the times my eyes get hazy, particularly after my first rice meal, but after that it's just mostly bloating:Typically I starat at 4:004:00 - 100g worth of carbs from Jasmine Rice, 40g protein chicken breast6:00 - 160g carbs from homemade Angel Food Cake (grain/gluten free, made with dextrose), 15g dextrose, 1 c. skim milk7:30 - 200g sweet potatoes (didn't realize they had as much fiber as they do) 36g dextrose, 1 c. skim milk9:30 - 100g carbs from rice krispies, 18g dextrose, 2 c. skim milkThat was it - I typically am in bed by 9:00 (I workout in the mornings) so I was getting very tired and very full. I felt like I really hit a wall at the sweet potatoes. I felt the biggest impact from the rice, maybe because it was my first meal?What would you do different? Does anything jump out at you? I'm 6'4" - 237 lbs, roughly 18% bodyfat (BodPod).
Firstly, I wouldn't force feed myself. If you “hit the wall,” back it off until you get a craving/hunger again.Second, I would take a leucine shake with each meal just to really goose the insulin.Thirdly, and this is my personal opinion, I'd backload some fat in there so your last meal has some fat..
Thank you sir – what's the purpose of throwing in some fat? Just curious. Are some fats better than others? Like coconut oil at that time?
Thank you sir - what's the purpose of throwing in some fat? Just curious. Are some fats better than others? Like coconut oil at that time?
1.. fat is tasty2.. It can help prevent a rebound hypoglycemia in the middle of the night3.. fat is tasty, and tasty things like ice cream have fat. 🙂Edit: Oh yeah, pairing a bit of fat with the carbs can boost the insulin spike a bit. But #'s 1 and 3 above are the most important. 😉
I've done a handful at this point, always aiming for 800g of carbs (figured I'd start big and work my way down) - I'm curious to see what tweaks you'd make to this:I've never had the warm feeling that you all speak of - most of the times my eyes get hazy, particularly after my first rice meal, but after that it's just mostly bloating:Typically I starat at 4:004:00 - 100g worth of carbs from Jasmine Rice, 40g protein chicken breast6:00 - 160g carbs from homemade Angel Food Cake (grain/gluten free, made with dextrose), 15g dextrose, 1 c. skim milk7:30 - 200g sweet potatoes (didn't realize they had as much fiber as they do) 36g dextrose, 1 c. skim milk9:30 - 100g carbs from rice krispies, 18g dextrose, 2 c. skim milkThat was it - I typically am in bed by 9:00 (I workout in the mornings) so I was getting very tired and very full. I felt like I really hit a wall at the sweet potatoes. I felt the biggest impact from the rice, maybe because it was my first meal?What would you do different? Does anything jump out at you? I'm 6'4" - 237 lbs, roughly 18% bodyfat (BodPod).
Looks pretty good my friend. I give you credit for all of that dextrose. I can't stomach it much anymore.
Thanks guys – honestly, the bloating and gas the next day is the worst part of CN, and the full stomach the second half of the night.Yes, fat is extremely tasty and it's hard enough to find gluten-free, low-fat options...so gluten-free with some fat later in the evening will be my next attempt. How bad is fruit at the end of the night? I'm thinking banana-nut bread...I really enjoy the dextrose to a point, I like it on the cereal, I was a bit heavy handed with the sweet potatoes. I think next time I'll ditch the sweet potatoes and go with a rice pudding.Assuming I have 4 or 5 meals, what what point is it safe to start adding some fat?How many grams leucine in each shake? 10g?
Thanks guys - honestly, the bloating and gas the next day is the worst part of CN, and the full stomach the second half of the night.Yes, fat is extremely tasty and it's hard enough to find gluten-free, low-fat options...so gluten-free with some fat later in the evening will be my next attempt. How bad is fruit at the end of the night? I'm thinking banana-nut bread...I really enjoy the dextrose to a point, I like it on the cereal, I was a bit heavy handed with the sweet potatoes. I think next time I'll ditch the sweet potatoes and go with a rice pudding.Assuming I have 4 or 5 meals, what what point is it safe to start adding some fat?How many grams leucine in each shake? 10g?
I'd just do higher fat in the last meal.. but at the same time not really be scared of it the later you get into the evening. I know CBach does a low fat CN, so he might have some suggestions to keep it that way. The fat thing is just my preference.As for leucine, 3-5g is plenty
What about fruit during CN, particularly at the end? I was thinking spotted bananas used in banana bread or an ice cream sundae… 🙂Can you tell I'm planning the next one?
What about fruit during CN, particularly at the end? I was thinking spotted bananas used in banana bread or an ice cream sundae... 🙂Can you tell I'm planning the next one?
As long as you aren't trying to use fruit as a main carb source, eat whatever fruit you want.
+1 on the fruit. ^ Especially bananas… I have a few sitting on the counter getting brown for my carb nite tomorrow 😉
Assuming I have 4 or 5 meals, what what point is it safe to start adding some fat?
If I have 3 meals in my carb nite (Haha, never, who am I kidding?) I would add a little fat into number 2 (dinner) and then have ice cream with my last meal to help with the risk of rebound hypoglycemia. If I'm having 5-6 meals (yeah, now that's more like it!) I'll add some fat into my main meal but make sure to have a good amount in my last meal. Other than that I try to keep everything as low fat and high carb as possible. Seems to be what I have gleaned from reading the book and the forums. 🙂 and it's been working well for me!Edit: Ah, everyone else beat me to the punch...
Thanks guys and gals. I see some banana bread in my future, and possibly some ice cream. Still trying to keep it dairy free for the most part, maybe I'll make some homemade apple turnovers, or banana turnovers?
You could always go with some Rice Dream which has some fat and carbs but that way you could stay dairy free but still get that ice creamy goodness.
I personally don't, I enjoy my full on dairy ice cream without a worry. 🙂 But I know others on the forum make their own, I was talking about buying it from the store, there are quite a few options of dairy free ice cream out there. Especially if you go to Whole Foods or a Sprouts, or any healthy food store. (I used to be totally milk free from the ages of 13-18)
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