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My first CN looked something like this:4pm: Whey Isolate (25g) and Dextrose (50g) Shake6pm: Bowl of home-made mashed potato with milk8pm: Chicken Tikka Massala curry with Lemon rice and onion bhajis10pm: Bowl of Ben and Jerry's Fish Food Ice CreamThe next day I did 10 sets of HIIT on the rower, 30 seconds to exhaustion, 2 minutes 'rest' (still rowing) inbetween. That got things moving again.What does your typical CN look like?
Most of the threads located throughout the fourms SHOW exactly what most members eat and do for their CN…search the forums a bit and add to exsisting threads 😀
Most of the threads located throughout the fourms SHOW exactly what most members eat and do for their CN...search the forums a bit and add to exsisting threads 😀
Hi Tex, Appreciate you taking the time to reply. I've spent hours (probably days in total) reading the forums and searching for answers to questions. I actually have more questions now than I did when I started. Searching the forums, in my humble opinion, has simply made me more confused than I care to admit as this seems to be a continuously evolving program and what was relevant in 2011 may have been optimised and tweaked in 2012. I am constantly having to re-read and re-search answers for questions because of conflicting information. One of my big questions is still around sugar-intake on CN, hence the reason for this question. Some people seem to eat a lot of sugary junk, others say stick well away from gluten and dairy on CN. I will do some more searching, but it's not just a case of not being bothered amigo.Russ
Heya – I think your best bet searching wise is to look at people's logs. But that being said, this is a rather common question – might be fun as a poll 🙂I personally eat tons of foods from my bakery. I no longer get pre-packaged foods other than ice cream. I eat loads of it over a 4-hour period. Every single food item is full of fat...pizza, nachos, brownies, cake, pastries. For some reason this works for me. Could it be more efficient if I did less fat in the beginning and more at the end? Possibly, but I'm making progress right now so I'm not changing anything. As for sugars, dextrose is best and others will work. Because you're doing CNS and not CBL you have more liberty.If you have issues with gluten and dairy, don't have them.If you don't have issues with gluten and dairy then go for it.
Oh sugar intake gotcha! Well for CBL and CNS it's a bit different. Just because you're consuming carbs on a daily bases more than the other. Normally with CBL we watch out for Fructose/Table Sugar with CNS. Not so much. Because the simple fact is you're pretty much in a deficit during the week, then you lift before starting a CN and you enjoy 6 long hours of what ever you'd like. Can't really get stored in the body as far UNLESS you truly go overboard AND screw up you ULC meals during the week. Which can happen. Just have to pay attention. Now if you're truly concerned about sugar, try baking some of your carb dessert ideas with dextrose. I do it all the time!
Good idea with the dextrose, will have to give that a go and cook some home made brownies perhaps as will be away from home this weekend for my second CN.Thanks for the help!
A little tip for you, 1.25 per cup of dextrose matches the “sweetness” to regular sugar. I personally add the same amount of sugar called for certain recipes and add a few packets of stevia to sweeten it up more
A little tip for you, 1.25 per cup of dextrose matches the "sweetness" to regular sugar. I personally add the same amount of sugar called for certain recipes and add a few packets of stevia to sweeten it up more
Tex, I've got my CN tomorrow and want to make home-made ice cream for it. Any ideas if using dextrose instead of granulated sugar will affect the outcome (specifically I'm wondering if it will still freeze)?If no tips I will give it a go and let you know how it works out!Also, I'm aware that my CN's are starting to look more and more like sugar nights - should I be concerned about this? I get two large servings of starchy veg in during the evenings (potatoes or rice) but consuming 200+g sugar still seems excessive...mental issue to overcome perhaps.Russ
A little tip for you, 1.25 per cup of dextrose matches the "sweetness" to regular sugar. I personally add the same amount of sugar called for certain recipes and add a few packets of stevia to sweeten it up more
Tex, I've got my CN tomorrow and want to make home-made ice cream for it. Any ideas if using dextrose instead of granulated sugar will affect the outcome (specifically I'm wondering if it will still freeze)?If no tips I will give it a go and let you know how it works out!Also, I'm aware that my CN's are starting to look more and more like sugar nights - should I be concerned about this? I get two large servings of starchy veg in during the evenings (potatoes or rice) but consuming 200+g sugar still seems excessive...mental issue to overcome perhaps.Russ
Russ,I have personally never made ice cream (YET!) with dextrose. I know it is a different process than normal. A coupe members on the Facebook page have been attempting to make ice cream with dextrose, I have yet to hear or see how it turned out. You could however do the old school way with milk, rock salt, ziploc bags, sweetener and I believe some ice? I made this when I younger. I also believe if you have an ice cream maker you could experiment with it as well. I'd personally add whey to bring up the protein macros. If you have a blender, try adding (coconut/almond) to a batch of previously cubed (coconut/almond) milk sweetened with dextrose and whey. Probably will not come out exactly like ice cream, but you'll get a very close texture and might be better for you. If you can't tell I like to cook/bake. Its not a concern with sugar being a problem on a CN unless you take in that much for backloads then spillage is a definite problem. If you have that much on a CN and have the same amount the next day/night, then fat gain will likely occur. If you're seriously concerned with it, try saving a few dollars by making your own foods/desserts. It's cheaper on me because I can make a batch, eat half and freeze the other half till the following week. (or when ready for use)Sorry for the long post sir. -Tex
Russ,I have personally never made ice cream (YET!) with dextrose. I know it is a different process than normal. A coupe members on the Facebook page have been attempting to make ice cream with dextrose, I have yet to hear or see how it turned out. You could however do the old school way with milk, rock salt, ziploc bags, sweetener and I believe some ice? I made this when I younger. I also believe if you have an ice cream maker you could experiment with it as well. I'd personally add whey to bring up the protein macros. If you have a blender, try adding (coconut/almond) to a batch of previously cubed (coconut/almond) milk sweetened with dextrose and whey. Probably will not come out exactly like ice cream, but you'll get a very close texture and might be better for you. If you can't tell I like to cook/bake. Its not a concern with sugar being a problem on a CN unless you take in that much for backloads then spillage is a definite problem. If you have that much on a CN and have the same amount the next day/night, then fat gain will likely occur. If you're seriously concerned with it, try saving a few dollars by making your own foods/desserts. It's cheaper on me because I can make a batch, eat half and freeze the other half till the following week. (or when ready for use)Sorry for the long post sir. -Tex
Hi Tex,Good idea but yes I have both a blender and an ice cream machine - I also like to cook, though my pasta machine hasn't been used recently!I have a recipe in mind that I will give a run tomorrow night - I'll keep you posted and see where we get 😛p.s. I would never 'run over' with my Carb Nites - my main issue with carb nites right now is actually being able to eat enough! The next day I have the normal pangs and cravings but the mind is stronger than the body 🙂
OMG, if I didn't move house so often, or have a plan to go backpacking again in the near future, I would have an ice cream machine *drool*Ice cream is my favorite CN food, second to rice. And they go great together. YUM YUM YUM.I used to like cake, but for some reason it's really flavorless to me now. I feel like I can't taste sugar/bread/wheat very well any more. Maybe my salivary glands have stopped producing amylase. That's what it seems like . . .
My CNs are epic!- I kick off with angelfood cake and jelly candies (like gum drops or jelly fruits / bears).- I move into entire birthday cakes (yep, the whole fucking thing), cookies, brownies, pies / pastries and doughnuts. Often I dip some of these items into frosting or caramel sauce.- I'll add take-out or restaurant Italian, NY pizza, Thai or Indian foods....that about sums it up. I eat myself into a coma, with reckless abandon. The next day = headaches, carb hangover and vertigo.By the end of the following week, my fat loss is another 1-2 lbs. dropped. Of course, I train like a fucking maniac, and do two days of HIIT cardio directly after CN. I also carry a considerable amount of LBM from years of bodybuilding.Cory
My CNs are epic!- I kick off with angelfood cake and jelly candies (like gum drops or jelly fruits / bears).- I move into entire birthday cakes (yep, the whole fucking thing), cookies, brownies, pies / pastries and doughnuts. Often I dip some of these items into frosting or caramel sauce.- I'll add take-out or restaurant Italian, NY pizza, Thai or Indian foods....that about sums it up. I eat myself into a coma, with reckless abandon. The next day = headaches, carb hangover and vertigo.By the end of the following week, my fat loss is another 1-2 lbs. dropped. Of course, I train like a fucking maniac, and do two days of HIIT cardio directly after CN. I also carry a considerable amount of LBM from years of bodybuilding.Cory
How? Seriously Cory, how the hell do you actually fit that much food into your stomach? 😮I'm impressed, but I can't get anywhere near that. I'm lucky if I can punch in 450g carbs in my CN. Today my plan looks like this:1230-1330: Gym, Fasted Resistance Training1400 (start of CNS): PWO Shake with 60g dextrose, 25g WPI, 5g Creatine, 10g L-Glutamine 1600: 750g home-made mashed potato with doritos (mixed together, I'm a freak I know but I love the texture).1800: Mini chocolate chip muffins and two bananas plus some greek style yoghurt2000: Papa Johns Hot Pepper Passion Pizza or Curry with 100g rice, haven't decided yet2130: Home-made Ice-Cream with Chocolate Chip Cookies and Hot Chocolate sauceActually when I look at that it is a SH!T load of food. I might throw a large can of red bull in there somewhere but try to limit my liquids during CN.Anyway, I will let you know about the ice-cream, it was a big bowl of dairy goodness when I left this morning so hopefully it will all come together and I will be in a lovely food coma by 2300. Then back into the gym tomorrow at 0700 for HIIT!
I always have so many leftovers after CN… Luckily I have a teenage brother.
I always have so many leftovers after CN... Luckily I have a teenage brother.
Haha - my housemates aren't afraid of a free meal either so anything with either fat, protein or carbs lying around normally doesn't last long 🙂
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