CN - Commitment Negativity

Motivation

CN actually stands for Carb Nite and I'm going to be on it.  The main reason I'm doing it is because I like posting pics of foods that I cook up and create, but want more than the reason of being an Asian about it.  There were also recent studies that food-pics were done which concluded fat people like to post pictures of their food to satisfy a mental need to look at more food, which is redonc, but who knows, non-Asians are different people and do their own thing I guess.  Or they are wanna-be Asians, which I can't blame them for.

Usually I don't believe in diet fads, except all the time.  I used to and still do tell all my clients  that 'diets' are dumb and stupid, mostly because I wanted to tell them nicely they're the ones that are actually ignorant and stupid, but hey, they paid me to tell them that.

In the original sense, diet is defined as "food and drink regularly provided or consumed; habitual nourishment," yet the last 100 years or so, it has taken the opposite meaning of a temporary change of eating methods, normally to lose weight.  It's dumb because once one is "off" the diet, they just go back to their normal habitual method of plowing through troughs of junk.  They go back to the body they were.

So why am I joining the masses of people I think are foolish and ignorant?  Because like I said, I don't believe in diet fads, except all the time.  Whenever a new diet comes out, I actually look at why that diet would work.  Most of the time, it's just a simple calculation of net calories.  It's a pretty hard concept to understand, but let me try to explain this:

IN - OUT = LEFTOVER

If leftovers are positive, you gain weight, if they are negative, you lose weight.  That being said, what kind of weight (fat or muscle) will be different dependent on the micro-nutrients of fats, carbs, and protein, along with what sort of activities you lead.  It can then break down into timing of insulin levels dependent on these activities and so on and on and on.

That being said, like as I mentioned above, it follows a hierachy of importance, the primary being the macros.

I'm losing interest in this subject.  Time for food pic.

So meals like these are very possible if macros are met:

DIETS ARE HARD AND UNSATISFYING

On to Carb Nite

Initially Carb Nite was written with the intent of people who are mildly active but with some modification over the years it's adaptable to people who also do some major training. The trick is figuring how to properly fuel yourself using the protocol's and knowledge at hand to your advantage.

Carb Nite is the theory of priming your body to use fat for energy instead of carbs and stop all the processes that make it easy to store carbs as fat. This is done by following an ultra-low-carb (ULC) diet for 10 days. Eating approximately 30 grams of carbs or fewer per day is supposed to induce ketosis.  Ketones (also called ketone bodies) are molecules generated during fat metabolism, whether from the fat in the guacamole you just ate or fat you were carrying around your middle. When our bodies are breaking down fat for energy, most of the it gets converted more or less directly to ATP.

Then after the initial 10 days and every 4 to 5 days after, you refeed on carbohydrates during a 6 hour window like crazy.  Appetite and metabolism are tightly regulated by ghrelin and leptin, hunger and fullness hormones. Overfeeding causes a delayed rise in leptin and a concomitant increase in metabolism and fat loss. Fortunately it’s a lagging hormone, so leptin will stay elevated for longer than your overfeed period, and stay elevated for around 4 days (varies according to individual). Hence while you’re fasting immediately after an overfeed, BMR and fat loss will be through the roof. Additionally, fasting allows fat mobilisation to continue without being mediated by leptin. By continuing to cycle overfeeds and underfeeds over the week as we’ve described, leptin will be elevated frequently enough to keep metabolism high.

So by combining the above two, one can achieve... or at least hope to achieve radical fat loss combined with maintaining muscle mass.  There is actually a bit more that goes into this program, but you can do your own research.  The above is just a quick summary.

Current Progress

You can follow my detailed stats on BodySpace and MyFitnessPal

I started on moderate carb-back-loading which was great for gaining muscle, but keeping fat, but I want to drop down to 10% bodyfat from 18%.  I am on day 8 of my glucose depletion and most of my lack-of-carb pissiness is gone.  However, I am usually grumpy so who knows.  I started this diet at around 198 lbs on June 10th, Monday, went up to 201 around Friday at some point, now down to 195 and still dropping.  I have some before pics, but they are in Detroit and I am unfortunately in warm and sunny Charleston...

From what I understand, there are three stages to the prep phase:

1. Days 1-4: depleting glycogen stores – expect to lose a few pounds here since the body stores 3g water per 1g carbohydrate. You can shorten this stage by doing high intensity exercise since this will burn through glycogen stores faster.
2. Days 3-6: Ketone production starts up. Ketones are a great source of fuel for the body and can be used for short-duration exercise & brain activity. You will feel the worst during this phase as your body will run out of carbs before your body has fully gotten around to ramping up ketone production.
3. Days 7-10: Fat burning mode. When you stop feeling tired, this is a sign you have reached the fat burning stage.

So maybe I'm in the fat burning mode... I think?

What I eat is exactly the picture I posted above.  Fats and Protein.

Currently my macro is around here:

Fat: 140g
Protein: 230g
Carbs: 25g

I usually don't eat breakfast... though breakfast is my favorite food.... ever.  Reasoning for this is because cortisal levels are actually highest in the morning... along with hunger... bah.  This also comes with muscle loss... but I have too much of it anyways.  Yeah, that's what's up.

Though my refeed day would be Wednesday of this week, it will have to be Saturday as I will be attending a wedding.

Honestly... this might blog might be just to post pics of food.... cause Asian.  Etc.

We shall see.

Oh and no cardio... cause I don't run away from anything.


Sources:

Taken from everywhere.  Check out www.dangerouslyhardcore.com or... google it for more info.