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About 2 years ago I was diagnosed as pre-diabetic. I've been doing Carb Nite for about 8 months. The recomp/reorientation phase worked in that I lost 5-6lbs. As soon as I do a carb nite. I stall at that weight. I've never had any kind of dramatic fat loss. I'm 45. I'm hovering around 20-21% body fat. I do 5/3/1 very consistently. I hate cardio and HIIT. I do avoid them. Is it a mandatory to do HIIT? A trainer friend mentioned that because I lift heavy on a consistent basis that maybe I'm not getting enough carbs. He thought that CBL could be a better avenue. Is it worth doing CBL, if for anything else, than to shock my system and get it burning fat again?For the past 14 days I've just done ULC in order to see if I can just lose my belly fay because that is where the majority of it is. The weird thing is that, even ULC, hasn't caused any weight loss. In fact my weight seems to fluctuate up and down about a pound or 2.I do fasted workouts in the morning, 3 days a week. My PWO diet consists of 1 scoop Isopure Vanilla Whey/Coffee/2 tbsp. of KerryGold/1/4 cup of HWC/2tbsp. of either coconut oil or MCT oil. (I like the taste of the coconut oil better.) the rest of the day is ULC. I may get 20g of carbs in a day. Sometimes it's less. During the day I may have 1-2 extra cups of coffee with half&half.On non-workout days, my diet consists of the same morning coffee except no whey. The rest of the day is ULC. I may get 20g of carbs in a day. Sometimes it's less. During the day I may have 1-2 extra cups of coffee with half&half.I've tried to keep protein around 50-80g per day. My fat, mostly from the coffee drink, is around 150-160g per day. I heard Kiefer say that a "sure fire" tactic to lose weight on Carb Nite was to cut protein down to 20-40g and increase fat. I feel like I've done that.I guess I have 2 questions.1) What am I doing wrong?2) With lifting heavy should I consider CBL even at my body fat percentage?I'm committed to getting this thing right! I'd love any kind of help and/or advice anyone can provide in order to break through this plateau!AdGuyAge: 45Height: 6'0"Weight: 223lbs.Deadlift: 360lbs.Bench: 270lbs.Squat: 315lbs.
HIIT is not mandatory but can help, especially after a CN. Why does the PWO Shake have so much fat to it? Drop it, except for maybe the MCT Oil. Are weight on the scale shouldn't matter, you should take other forms of measurements like tape and pictures. Even clothes can help. I would bump your protein intake to around your LBM, which might be .8g/BW and keep fats relatively high still. With the body fat you have, you might get away with 2x backloads a week, but I would continue on with CNS at the moment.
Hello Tex,On twitter I sent Kiefer the following tweet after he sent out his video update in August.Tweet:per update, I'll cut protein to 50-60g. Limit cal. to 1800-2k How much fat do you recommend? 150-200g? I'm 6'0" 216lbs. (Yeah, I weighed a few pounds less back in August.)Anyway. Kiefer replied, "Yes". That is why I pushed my fat intake up to that amount.That said, even when it wasn't that high I still had the same basic issue.
How many carbs are you slamming on your CN? I remember Rocky Patel mentioned this in a podcast. With his patients that were gaining/dropping the same 5-6 lbs each week, the problem was they were just eating too many carbs on CN.
I haven't measured exactly the amount of carbs on a carb nite.That said, I know it is a lot. I've always kept it to an 8 hour window but I've been known to eat them until I'm so full that I don't feel well. How many should you have?
I haven't measured exactly the amount of carbs on a carb nite.That said, I know it is a lot. I've always kept it to an 8 hour window but I've been known to eat them until I'm so full that I don't feel well. How many should you have?
It's subjective from person to person. Some guys can get away with 1000g+ and lose weight, others can handle half that...or less. It's hard to say. Given your size and your lifts, I'd hazard a guess that 5-600 carbs would be sufficient. I'd load up on more protein on the CN too, over 100g at least. It'll help with your appetite.
Could the fat sources be part of it? Mostly dairy based versus fattier meats?Also for your CN, low fat at the start? Getting those multiple spikes?
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