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I had ordered some whey protein isolate, by mail, and it arrived. Was meant to be 25g protein per scoop, with only 1g of carb per scoop.I was in a rush, and didn't notice that the company had sent me the WRONG whey. Anyhow. I received a standard blend (isolate + concentrate), and the carbs were 5g per scoop!Now, I don't rely TOO heavily on whey in my diet, but it definitely put my useable carbs at around 40-41g for the day. Not a MAJOR overage, but still a bit more than 30g a day (or less).Will this do any serious damage to the diet results? I am beating myself up over it... b/c I've been on this CNS diet for over a full month now, and I don't want to eff things up NOW. Wish I had noticed the company's error BEFORE I dumped back a scoop or two! UGH!Thanks.
I wouldnt sweat it. 30 is not a magic number. Many keto dieters can go as high as 50 or 60 carbs per day and be fine. Keep on truckin' 😀
Good point. Thank you both, I won't sweat it, but I won't do it repeatedly. I was afraid I had broken guidelines, and failed the diet (accidentally).That said, this diet is great, but it certainly isn't set-in-stone. Honestly, I had fat and protein at 50/50% (protein to fat) -- recommended by most, and my weight loss slowed considerably after a few weeks.I adjusted to more of a 70/30% (protein to fat), and suddenly, back on track. Even my water weight dropped faster after my previous carb nite. I based this version of my diet on one of the CNS book diet plans, with the same macro percentages.My fats are currently at ~130g per day, and my protein is at ~220g per day. That seems to work for me, for now. Calories aren't meant to be counted, but I found that going over maintenance got me nowhere... so now my calories are at about 12x my lean bodyweight, per day -- and things are smooth sailing again. I didn't build the diet to be that specific caloric amount, it just worked out that way once constructed.I am not hungry, and I am full of energy. I get 6-8 hours sleep, per night. This is about week 5 or 6 on CNS.Lifting is 3 days a week, old-school full-body style (ala, Reg Park or Bill Pearl). 6-8 rep range for 3-4 sets, with 1-2 warm-up sets at 10-12 reps.
Thanks for asking this question, and for the responses. I have had the same question for a little while as I have gone over 30 a few days but under 40g carbs.
Thanks for asking this question, and for the responses. I have had the same question for a little while as I have gone over 30 a few days but under 40g carbs.
No worries.No damage. It has been over a week now, and no damage. Weight keeps dropping... except sometimes, I find, I can retain 3 to 7 lbs of water! WTF! Seriously.I know it is just water, b/c I p!$$ like a race horse all night, and come morning, my scale weight is 3 to 7 lbs lighter! No kidding. It is worse on humid and hot days.This is not after a Carb Nite... this can be right in the middle of the week!
Fluctuations in salt intake?
I do not monitor my salt intake, much. I don't eat foods that are prepared by someone else, with salt, but I do put salt in some of my other meals. I prepare ALL foods that I consume, except on Carb Nite -- then, I tend to go with pastries and goodies purchased from Whole Foods Market... and add one, large restaurant meal to the mix.If you were to notice my gym shirts (the darker colors), after a hard session, they develop white stains in the high-concentration sweat areas. I bleed sodium, pretty much. For that reason, I try to take in a decent amount of it, to prevent any deficiencies. Aside from general health, sodium is very important to muscular contraction, and even a good pump.That intake probably contributes to my water retention. I also notice, when it is humid or overly hot, my body bloats up from water. It can go as high as 7 lbs of water! But, typically, 3-4 lbs.
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