Well, a few things.1. To get to very low body fat levels you will have to track macros and you will have to restrict calories some what.2. On the note of macros, your protein looks really pretty high. 50g in just the PWO shake. You don't need that much, you probably should be eating less protein then you are if trying to get really lean.3. You will probably need to really watch the fat intake on your backloads to get super lean, and you may need to begin to have them every 5th day.

Sorry to come in on this so late but I was just reading through and had a couple of wonderings on the above.In terms of restricting calories, is this for both the ULC days and your Carb Nite ? Is it a case of cutting back onthe lesser of the fattier foods - such as maybe almonds as a snack or is there more to it ?Also, in terms of eating less protein, I try to keep my protein to fat at 1:1 so would it be best to just cut the protein down, say maybe by 20% and keep the fat content as before ?And finally, in terms of fat intake on a Carb Nite, would it be best to completely avoid the fat or could it just be left til the final part of the CN - maybe 30 mins before bed ?I'm interested in getting some peoples opinions regarding this, I'm at 12% body fat at the moment, I know it's going to be slow going to get down to the single digits and I've read lots of peoples tips on here which have helped but wondering if the above has been the difference for anyone ?

Well, a few things.1. To get to very low body fat levels you will have to track macros and you will have to restrict calories some what.2. On the note of macros, your protein looks really pretty high. 50g in just the PWO shake. You don't need that much, you probably should be eating less protein then you are if trying to get really lean.3. You will probably need to really watch the fat intake on your backloads to get super lean, and you may need to begin to have them every 5th day.

Sorry to come in on this so late but I was just reading through and had a couple of wonderings on the above.In terms of restricting calories, is this for both the ULC days and your Carb Nite ? Is it a case of cutting back onthe lesser of the fattier foods - such as maybe almonds as a snack or is there more to it ? Yes or No. If you look at calories on a daily basis then yes. If you look at things on a weekly basis some days could be higher than others but still average out to the same restriction. It is a case of eating less calories, could be less fat or protein it would be best to experiment to see which fits best. To follow along with your line of thinking though snacks like almonds, cheese, etc. are the easiest place to drop calories from.Also, in terms of eating less protein, I try to keep my protein to fat at 1:1 so would it be best to just cut the protein down, say maybe by 20% and keep the fat content as before ? Try one or the other and see where you get. I myself like higher protein but there are people who like more fat. 20% may be too high of a reduction depending on how much you are eating. Set the caloric deficit that you want to aim for then figure out what your macros need to be to hit that.And finally, in terms of fat intake on a Carb Nite, would it be best to completely avoid the fat or could it just be left til the final part of the CN - maybe 30 mins before bed ? You do not need to avoid fat completely. The main thing is that fat has over double the calories of protein and carbs so if you are eating carby foods filled with fat you will intake many more calories than if you were just eating carbs w/o the fat. Many people and I believe this includes Kiefer have discounted the fat timing issue. It doesn't matter when you have it during the CN just monitor the total amount.I'm interested in getting some peoples opinions regarding this, I'm at 12% body fat at the moment, I know it's going to be slow going to get down to the single digits and I've read lots of peoples tips on here which have helped but wondering if the above has been the difference for anyone ?

i have being using the carb nite for more than 3 months and i have lost through my whole body which is great and the muscle size had increase as well as my strength and performance in the gym, however the abdominal fat have not decrease so much and it have stopped coming off for some reason. i do have the two upper abs but im not shred around my stomach in order to show all the abs and more definition. i do one carb nite a week only and it falls on monday nigth. starting at 4pm all the way till 10pm. i will start with a small ice cream and then have a solid fast carb solid meal with protein ( ex: white rice, beans, steak  and chicken, and some potato salad), then will follow with pie or cookies along with a protein shake containing 5 gram leucine, 5 gram creatine, 5 grm glutamine, 15 gram whey hydrolyse and 20 gram whey isolated, that is for the carb nite day. the fat and protein days i workout first thing in the morning 4 am on a empty stomach with only a cup of coffee (nothing added to it), 5 grams arginine, and 200 mg of caffeine pill, nothing else pre workout. post workout ill have 25 grams whey hydrolyse, 30 grams whey isolated, 1 digestive enzyme, 400 mg caffeine pill, 20 grams of creatine, 5grams leucine, 5 grams glutamine, 10 grams bcaa, 5 grams arginine, more or less the hypertrophy potentiator blend from carb backloading (but no carbs added at all). in addition this blend is consume after the workout and the frist 3 days of the week before the cardio section which is 30 minute, 2 days hit as describe on carb backloading and one day just brief walking. after a couple of hrs then i drink another cup of coffee with 1 tbsp of coconut oil and 10 grams of whey isolated, 1 hr and half to 2 breakfast like around 12 to 1pm which will constitute of 4 scramble eggs with steak and 4 turkey bacon and half a cup of broccoli and 1 tbsp of coconut oil, (lately i have being using the almond meal pancake from the transformation recipe book for breakfast). later like at 4 pm will eat salmon or steak and salad or cauliflower mash, then another salad or cottage cheese with a protein shake and some almonds, before i go to sleep i will have half a cup of cottage cheese and zma with 5 grams of arginine. (this is for the protein and fat days)for the workout routine, im using the shock wave protocol, and i try to do the level x sometimes once a week for different body part, but i do complete the regulars, elect, the other level every workout. i have gotten stronger and im lifting way heavier than before, the size is good, but the fat of the stomach is not coming offplease help, i want to burn the fat in my stomach in order to get rip and get down to 8 to 6 body fat percent thanks

What is your height and weight?

Sorry mate, missed this earlier. Height : 6ft 1inWeight : 156 lbsI'm pretty long & lean as you can probably guess. Had some great results so far on CNS but still some stubborn belly fat keeping me around the 12% mark. I probably just need to keep the faith but I dunno, sometimes I feel like I've stalled a bit but not sure if I should stick or twist & change things up a bit.

i have being using the carb nite for more than 3 months and i have lost through my whole body which is great and the muscle size had increase as well as my strength and performance in the gym, however the abdominal fat have not decrease so much and it have stopped coming off for some reason. i do have the two upper abs but im not shred around my stomach in order to show all the abs and more definition. i do one carb nite a week only and it falls on monday nigth. starting at 4pm all the way till 10pm. i will start with a small ice cream and then have a solid fast carb solid meal with protein ( ex: white rice, beans, steak  and chicken, and some potato salad), then will follow with pie or cookies along with a protein shake containing 5 gram leucine, 5 gram creatine, 5 grm glutamine, 15 gram whey hydrolyse and 20 gram whey isolated, that is for the carb nite day. the fat and protein days i workout first thing in the morning 4 am on a empty stomach with only a cup of coffee (nothing added to it), 5 grams arginine, and 200 mg of caffeine pill, nothing else pre workout. post workout ill have 25 grams whey hydrolyse, 30 grams whey isolated, 1 digestive enzyme, 400 mg caffeine pill, 20 grams of creatine, 5grams leucine, 5 grams glutamine, 10 grams bcaa, 5 grams arginine, more or less the hypertrophy potentiator blend from carb backloading (but no carbs added at all). in addition this blend is consume after the workout and the frist 3 days of the week before the cardio section which is 30 minute, 2 days hit as describe on carb backloading and one day just brief walking. after a couple of hrs then i drink another cup of coffee with 1 tbsp of coconut oil and 10 grams of whey isolated, 1 hr and half to 2 breakfast like around 12 to 1pm which will constitute of 4 scramble eggs with steak and 4 turkey bacon and half a cup of broccoli and 1 tbsp of coconut oil, (lately i have being using the almond meal pancake from the transformation recipe book for breakfast). later like at 4 pm will eat salmon or steak and salad or cauliflower mash, then another salad or cottage cheese with a protein shake and some almonds, before i go to sleep i will have half a cup of cottage cheese and zma with 5 grams of arginine. (this is for the protein and fat days)for the workout routine, im using the shock wave protocol, and i try to do the level x sometimes once a week for different body part, but i do complete the regulars, elect, the other level every workout. i have gotten stronger and im lifting way heavier than before, the size is good, but the fat of the stomach is not coming offplease help, i want to burn the fat in my stomach in order to get rip and get down to 8 to 6 body fat percent thanks

What is your height and weight?

Sorry mate, missed this earlier. Height : 6ft 1inWeight : 156 lbsI'm pretty long & lean as you can probably guess. Had some great results so far on CNS but still some stubborn belly fat keeping me around the 12% mark. I probably just need to keep the faith but I dunno, sometimes I feel like I've stalled a bit but not sure if I should stick or twist & change things up a bit.

I was asking the OP not you, but I suspect that he has the same issue as you.  You just don't have the lean body mass to get super lean.  As I said on other threads, unless you are genetically very thin, you will have a hard time getting sub-10% if you aren't muscular.  Your body needs to maintain some body fat for proper hormonal function.  That's why it's so damn difficult to come off.  The solution for you is to put on muscle.  I would take a break from CNS and try to pack on some size for a year or so.  You don't have to "bulk" you just have to stop trying to lose weight.  More muscle will improve insulin sensitivity and metabolism.  Your body will be much more willing to get rid of that body fat.  Plus simply gaining muscle will reduce your body fat %.

Thanks for the tips, I had already agreed to cycle off CNS within the next 2-3 weeks as I've been on it for the best part of 6 months. I'm going to move back on to CBL but I think this time it'll be a more controlled CBL as the last time was my first run and I've learned some lessons from it. I will look to keep maybe 1 HIT session along with 3 heavy weight sessions and hopefuly add some size whilst maintaing the bodyfat %.