One Month Carb Nite® Check In

Before I start with my post, I want to let all my thoughts to the ones who lost someone they know at the school shooting tragedy at Sandy Hook Elementary School in Connecticut yesterday.

click for image credit

It was such a sad day and I don’t understand what was in that person’s mind when he was shooting those innocent children! For goodness sake, has this world become this cruel and unsafe for our future generations now?

Sorry for the rant.

Anyway let’s get back to where we were.

So I’d like to report back how’s my Carb Nite going so far. It’s been about a month and I am happy to say that I lost 0.5 inches on my waist!!

Visually, it might not look that much different, but just think about it, in only about 30 days, I lost 0.5″ on my waist area makes me quite happy. I could finally fit into 2 of my tight pants comfortably while prior this, they started to feel quite tight around my waist and thighs.

On my last post, I mentioned whether I wanted to keep going on this Carb Nite protocol after 30 days. The answer? I am actually going to stick to it for another 60 days! Truth to be told, I don’t think I could go on with this without Deborah Kaplan’s help. She has helped me so much to understand the logic behind Carb Nite, educated me how to determine my food portions, also gave advice for my training.

I used to think that I needed to gorge tons of protein and fat so I won’t be starving in the next 2 hours. After I started learning how to measure my food portion and know how much protein that I should consume per my bodyweight, I realize I shouldn’t gorge on them like there’s no tomorrow. Just because I eat paleo-style doesn’t give me a license to indulge all the time! Calories still matter in some ways.

Plus once a week I could actually splurge on my favorite stuff!

Kettle corn! Ice cream! Too bad I was too stuffed otherwise I could have some potato chips as well! No worries, there’s still next week! Not to mention I could actually indulge all of these stuff!

I’d say my last night Carb Nite was the best! This morning, I woke up feeling light and not bloated as what I’ve been experiencing for the past 4 Carb Nites. Slowly I started to know what kind of food combo that might work the best for my Carb Nite. Definitely I will make that rice congee as my first Carb Nite meal. It totally stimulates my appetite!

Another thing that I did a bit differently yesterday prior my Carb Nite, I did 2 HIIT Cardio.

The first one was 2 minute rest /1 minute active for 4 Rounds of freestyle skipping/high knees skipping. I figured 2 minute rest was a bit too long and my heart rate quickly dropped plus I got bored! Additionally, I lost my skipping rhythm and ended up mostly got tangled with my rope when I tried to go all out.

So I decided to do another HIIT cardio. This time I set my interval timer to 1 minute rest/ 30 sec active for 8 rounds. I chose to do CrossFit style burpee (chest touches the ground then jump up and clapped your hands above you – I did some variations by doing jump tucks). This interval looks like worked well for me. 1 minute was adequate time for me to recover to go all out for the next 30 seconds.

Overall, I am liking this Carb Nite and I might want to stick with it for a little longer. Besides, it’s not set in stone. As time goes, I might modify this Carb Nite into a modified Carb Back-Loading. What is Carb Back-Loading? Well I think I’ll leave it as it is for now and I promise I will discuss about it when it’s about my time to switch to it. Or if you are interested to know more about it, click on the links that I posted here. Those links will take you to the site where you could buy the E-books.

Have a nice weekend!

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  • Ryno

    Does your HIIT training match what is laid out in the book? I’ve just started using Tabata’s method with 20 sec on, 10 off, 8 rounds. I’m definitely worn out at the end but I wonder if I should rest and do another session with different timing.

    • Jos

      Tabata isn’t great for this protocol because you just don’t have enough recovery in 10 sec to be able to give your next 100% (or MAX effort). I usually do 1 minute recovery and 30 sec MAX effort – I mean really really pushing it like I almost puke by the end of 30 sec. It’s very hard to get 100% effort.

      A true 30 sec MAX effort is very hard to achieve. Even I think I only get up to 80-85%. I do spin bike HIIT – 1 minute easy pedaling and 30 sec high resistance pedaling. The last 10 sec is always a hell for me. Repeat for 10 rounds for a total 15 mins.

      • Ryno

        I feel like 100% is in terms of heart rate and exertion level. I push as hard as I can during that 20 seconds. While it is slower on the last round, it is still as hard as I can go. Maybe I’m wrong about that. I heard that HIIT is best at a 1 to 2 ratio for rest to work. That releases the fatty acids into the blood stream. Then another session with longer rest and work, like you are doing, is good for burning off those fats. I ordered the book so I’ll have that in a few days. I’ve been doing this about 4 weeks and seen a little progress but I’ve still got a ways to go. You look like you are doing great. Congrats.

  • The Delicate Place

    very interesting stuff! i can definitely see a difference but like you said…the best evidence is that you can fit into your pants without them being too snug. i measure my progress by clothing too since the scale is unpredictable with lean mass gains/water weight or bloating around that special time (p.s. which i finally had a natural cycle after almost 1 full year after stopping birth control! so yay for being regulated again ha)