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Hey guys, i started CNS about 3 weeks ago. I finished my first carb nite on friday. I need to know what the more experienced people here think of my eating plan. I'm 5'6 male and weigh around 170. bodyfat is close to 20%. I'd like to get my bodyfat down and then add muscle, maybe add another carb nite after i lose weight or switch to CBL. I currently do Wendler's 5/3/1 program with HIIT for conditioningwake - coffee/ 1 tbsp MCT / 1 tbsp Heavy cream10:00am - 3 whole eggs / 3 sausage links / broccoli1:00 - 1/3lb 85/15 burger patty / more broccolipreWO (4:30pm) - 1/2 scoop WPIPWO - 1scoop WPI / 5g creatineDinner - 4oz Chicken Breast / more broccoli (broccoli is really the only vegetable that i like :-[)before bed - 1/2 cup cottage cheesemacros come out to around 160pro / 75fat / ~15 carbsMy last carb nite...wake - coffee/ 1 tbsp MCT / 1 tbsp Heavy cream10:00am - 3 whole eggs / broccoli1:00 - 4oz pork loin/ more broccolipreWO (4:30pm) - 1/2 scoop WPI / fruit roll-up / 2 slices white breadPWO - 1scoop WPI / 40g dextrose / 5g creatineDinner - 4oz Chicken Breast / more broccoli / 1 cup white rice / 1 cup white pasta / raisins / fruity pebblesbefore bed - 1/2 cup cottage cheese / 2 poptarts
Swap your macros around. Have the fats dominant with moderate protein. Concentrate on your ULC meals before completely worrying about the CN itself. Use HIIT 1-2 days post CN, and train at least 3-4x during the week.
Hi Big Tex –I've read other posts on this forum that suggest a 1g protein / desired BW : .5 - .8g fat ratio is a good place to start. You suggesting that AJLiftingHeavy go with around 160g fat / 75g protein.I was hoping you could explain what the pluses/minuses would be of doing 1g fat : .5g protein vs. 1g protein : .5g fat.Thanks!
Because a Ketogenic diet protocol such as CNS doesn't call for proteins to be the main fuel source, but rather having fats and your body fat do that. Kiefer has a video our about fats to protein and not gambling with your health along side a couple articles about Eating Fat to Burn Fat. Even a couple new podcasts state as such. Too much protein will ultimately act like carbs without plenty of fat.
Big Tex, I understand what you're saying. This may be the reason why my weight loss is slowing (although i've only been doing this a few weeks). I modified my diet for the upcoming week. My new macros are 144 pro / 80 fat. Will this work? this makes fat the dominant calorie source. Or should I reduce protein and increase fat even more?
Big Tex, I understand what you're saying. This may be the reason why my weight loss is slowing (although i've only been doing this a few weeks). I modified my diet for the upcoming week. My new macros are 144 pro / 80 fat. Will this work? this makes fat the dominant calorie source. Or should I reduce protein and increase fat even more?
I'm sorry, but I don't believe you fully understand what I mean. The FAT needs to be around 170g of your current BW, if not +/-. The protein should roughly be between 135g-170g. I do NOT understand why you're suggesting a very low caloric intake. You will hurt yourself in the end. You lift you will want more food, you have a job, you can guarentee you'll want more with that as well.
@Big Tex: Thank you for the clarification. That makes sense. @AJLiftingHeavy: This link is popular on the forums right now, check it out...http://keto-calculator.ankerl.com/That site also recommended higher fat and lower protein than what I have been targeting, which runs along with what Big Tex has been saying. Much appreciation to Big Tex's dedication to constantly straighten out us noobs 🙂
Yes, thanks Big Tex for the clarification. I know you probably get tired of answering the same questions.On another note, I found an article from Kiefer from Power Magazine. Long story short of the article, he says to take your body weight in protein. for fats, subtract your PWO shake and thats your fats. for me would be 170 protein / 145 fat. Would this be ok? Sorry, i'm still in meathead mode with the protein.I took the calculator and it says max 114g protein; 170g fat that Big Tex is suggesting which is considered a moderate deficit. As Big Tex stated, my protein is too high and fats too low.A question... Am i supposed to consume fats preworkout, postworkout? On lifting days and cardio days? Are any fats particularly "better" at these times of the day??
AJ, we're here to assist those who ask for it, while it does get repeatative, we never turn folks away.I've seen that article and have it stashed away some where too. I don't think you read the article right, he states that your bodyweight in protein should be 1g/BW, for you 170g, subtract your PWO Shake say 30g, then you should get the rest in WHOLE FOODS, while keeping fat the same amount to provide a decent 1:1 Ratio. Keeping fats up there for energy, satiety, and health benefits. I'm partial to protein/meats as well, however adding fats to that is not a bad thing. Fats our friend. You're on CNS at the moment, I would really like you to either shorten the time spent training or decrease the days a bit. You're going to want to eat food through the day if able. MCT Oil is great and I highly suggest reading the "Nut Article" on the AIO site about usage.
Im currently doing Wendler's 5-3-1 on M/W/F. I'm also doing treadmill sprints and core work Tu/Th/Sat. Can you give me some advice on what i should change? different program maybe? I took your suggestion and am upping my MCT Oil intake now takings a tbsp preworkout and before bed. also changed out some of my lean meats for fattier types
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