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been on CNS for about 2 months now and seeing very little to no progress. Adhering to all of Kiefer's suggestions and advice for CNS but yet im still at the same weight, no change in body fat. Carb nite, depending on the week and my work schedule is either once a week or every 5 days. just depends on what my week looks like. Please help me out.
If you want help you need to give more information.Rough outline of what you eat while ULC and an average carb nite, plus stats like weight, BF%, height, and then training.
weight 155height 5'1age: 22ULC days: normally breakfast of eggs, bacon and sausagelunch is usually a choice of meat and a saladsnacks throughout the day are some cheese, or pepperonidinner is mostly meat with an occasionally veggiecarb nite is not very clean at all, i go for a lot of sweets and greasy sticky carbs. for example: saturday night I started off with a few cookies before dinner, an hour later i had some cheesy crab dip and pita chips, then chicken, mashed potatoes and some veggies. dessert was key lime pie. got home and ate some more cookies, then had a few tacos from taco bell before bed.
I would suggest drying out your carb nite… it seemed to be thats a lot of fat right off the bat. Try keeping your fats to the last few meals of the night, maybe even just the very last one. At least cut back a lot on the cheeses and grease on your carb nite.
Most of my carb nites are a lot of sweets and also, forgot to post above but my bf % is around 20-25%
Yeh, your carbs don't seem to be clean enough. I find it better when I eat like pure carbs with a higher glycemic index, limiting my fat intake. Like I go for the real sugary foods, like I eat glazed donuts with extra frosting, drink gatorade, skittles, cotton candy, rice krispy treats, or super starchy foods potatoes, sticky rice (sushi), and sweet corn.. and eat in intervals. Because of the ULC days, you actually won't be eating too much on CN, but you can try! Back in the day, I could eat junk food left and right, but now it's to the point where 2 pop tarts would fill my stomach up.Other things like have a 12 hour fast between your last dinner and first meal next day is ideal. Don't eat within the first 2 hours of waking up. I'd also move the bacon and sausage to lunch instead of breakfast.. and move the salad to breakfast. Limit cheese intake or dairy intake.Also play around with limiting protein or increasing it.. or limiting fat.. or increasing it. Just play around from week to week and get a feel for what works.
When I did CNS, I had incredibly dirty CNs, however it did not impact as much as eating cheese did. Cheese can be a stalling food,and i'm sure many people on here can second me on this.Try cutting out cheese, and maybe add some more fats from Coconut oil or grass-fed butter.
A big thing for me was moving my first meal of the day to 11 or 12. Having Coffee with fat for breakfast and extending that fast helped a lot.
Thanks for all the tips guys, gonna implement them over the next few weeks and see what happens! Preciate all the help!
From another thread….The reason for CN is to get a maximal short duration, 6-8 hour, insulin response. That is best done with low fat high GI foods. Fats have a tendency to blunt an insulin response. So low fat is the way to go for most of your CN. The suggestion is to have some fats in your last meal/snack of the night (think premium ice cream) so overnight your body will not go into a hypoglycemic state and you will have enough energy from the slow metabolizing fats to keep your body humming along until the next day.
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