Please rate/advice for my first CNS

[Travis Caruana]

Little background:I'm a 29 year old male, training 6x a week. Goal is to cut until Christmas then going to start CBL for gains next year. I'm a fairly lean 72kg (however no visible abdominals) so probably running around 11-12% bf.I follow nutritional ketosis and have been doing so for 6x weeks now. I tried to have a carbnite last Friday however became extremely sick from my PWO shake and then subsequent foods (I believe due to gluten). So tonight I have tried again and focused on non-gluten containing foods and at the end of the night I feel much better gastrointestinally.What I ate tonight:70g dex, 40g WPC in a PWO shakeBlack coffee w/ 2x tsp sugar1x cup rice pudding (jasmine rice, dextrose, vanilla essence, rice milk - Made a LOT more but it was sickly sweet)1x large white potato baked as "chips" (without oil) served with bbq sauce2x gluten-free "slices" (biscuit base 2/ sugar-type custard on top)1x bowl oatmeal w/ brown sugar, honey & cinnamon1x large white potato baked and mashed with butter.How did I go?

[TCB]

2 things..1- At 11-12% you'd likely be able to see some abs. I'm 14% and have very vague shadows of abs showing.2- The oatmeal didn't really do you any favors. If you're going to have a slow releasing carb like that, you're probably better to do it early in the carb window so it's not keeping elevated into the night while you're sleeping.Other than that, looks fine!A side note: If you're finding you have gastrointestinal issues with any carbs (not just gluten) you may have some gut dysbiosis going on and it'd be worth taking some time to focus on healing the gut.

[Travis Caruana]

Thanks for your reply. Adding the honey/sugar to the oatmeal would have made it fairly simple and the oats were “quick” oats (not steel cut etc)I've had no issues with the carbup last night and I do take a probiotic daily. Waking up this morning I feel like I look the same as I did yesterday prior to the carbnite. Not sure if this is a good/bad or just normal thing.If I actually flex my abdominals I can see them. I think its more "skin" than fat covering them tbh.

[CCT]

Some people feel some bloat after the CN, then tighten up the next day, but feeling the same isnt a bad thing.  I usually feel the exact same, and dont look way too different. As for the food choices, I would maybe use some GF cereals instead of the quick oats (unless you really love the taste).  A good amount of people eat Fruity Pebbles or Rice Chex on CN as they are Gluten free, super high GI, and very low fat

[Travis Caruana]

A good amount of people eat Fruity Pebbles or Rice Chex on CN as they are Gluten free, super high GI, and very low fat

Being in Australia means I do not have access to those specific cereals. Could I ask a hige favour and get your to post the macros /per 100g for those cereals (p/f/c + sugar) and what the main ingredient is? That way I could compare to the GF cereals I have available. Are these eaten with skim/0% fat milk? Or a milk sub like rice/oat/almond milk?I picked up a packet of GF pancake mix today and a bottle of maple syrup so I will give that a go next Friday 🙂

[GonnaBeGiant]

Just Google or look them up. They are usually rice based, and have less than 1.5gm of fat per serving.

[Brandon D Christ]

Thanks for your reply. Adding the honey/sugar to the oatmeal would have made it fairly simple and the oats were "quick" oats (not steel cut etc)I've had no issues with the carbup last night and I do take a probiotic daily. Waking up this morning I feel like I look the same as I did yesterday prior to the carbnite. Not sure if this is a good/bad or just normal thing.If I actually flex my abdominals I can see them. I think its more "skin" than fat covering them tbh.

If you want to eat oatmeal, eat instant oatmeal and have it in the beginning of the Carb Night.  If you REALLY like old fashioned oats (I don't know why sou would) keep it limited.  Oats are just not a very good carb source.  They elevate insulin levels for way too long.Adding the sugar may increase the average glycemic index of the meal, but it isn't going to cause the oatmeal to release into your system any faster.

[Author]

Posts