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Hello everyone, So... I've been on CNS for pretty much exactly a month now and I'm somewhat frustrated, because nothing seems to change. Am I doing something wrong? Hope you guys can help me work this out... First some information on myself: I'm a 22yr old female, 1,56m (5'1'') started with 58-59 kg (128-130 lbs) - > down to 57 kg (125lbs) after reorientation, ever since then it's been steady between 125 and 129 lbsMy scale says my bf % is about 28-29%, but who knows how accurate that is. No change here either in any case. I do resistance training 2/3 times a week, and I try to incorporate 1/2 HIIT sessions, too. I usually cycle to and from university, which is about 45 min each day. Yeah, I've read about how bad steady state cardio is for metabolism, but I do it, because I enjoy it. It's much more fun than being stuck in busses with tons of sweaty people 😉 I've tracked my macros with MyFitnessPal for the last few days, so here goes.. on an average day: Fats: 90g Carbs (without fiber): 16gProtein: 104.5g Calories: 1284 kcal What I usually eat: Morning: Coffee with 1tbsp heavy cream or 1tbsp coconut oil, sometimes 10g Whey isolate Late Breakfast/Lunch: Either eggs with bacon, cucumber/tomato/mushrooms or cottage cheese, nuts, some veggie or salad with chicken/mozzarella/feta, avocado Snack: peanut butter without sugar or ULC chia seed brownies or raw coconut, Whey protein shake with coconut oil after workout Evening: Steak with sautéed asparagus or salmon with soybean sprouts and shiitake or The thing is... I actually don't like eating so much meat. I mean, I love meat, but thinking about how much resources its production uses, I sort of feel a little bad about it. I was thinking, I only need to shed like 10lbs, so maybe 6 months on CNS and then go back to eating meat only twice a week or so, like I used to, that would be fine. But as I don't see any changes as of now, I'm on the verge of giving up. I'd really appreaciate any input from you guys 😉 Cheers!
With your level of activity, I think you may need more calories.Go take a look at Spatz's Member log and see her pictures after being on CN for a year....and her weight stayed virtually the same. 🙂If you want to reduce your meat, then you'll need to find a way to up your fat more....more bacon, more heavy whipping cream, more coconut oil. Also shakes are best used after workouts only...not in place of a meal. They spike your insulin which you don't want except on CN. Have you DONE Carb Nites?
I'm agreed that you're probably not eating enough.Also, if you don't want to eat as much protein, try flipping your macros. 90ish protein, 105ish fat. That right there would get you another 100ish calories. But conservatively, you'd probably be best off at 1600-1800. Try increasing 100-200 cal a day per week. (You're at 1285, so next week do 1385-1485, week after a little more, etc.)
First of all, thank a lot. Yes, of course I did Carb Nites - once a week, usually on saturday or sunday. I tried to keep the fat low on the first carb meal (white rice, white bread with some low-fat ham) and having 3-4 carb meals throughout the night, starting from 5-6pm. Example Carb Nite: Bread roll with ham, coconut curry rice, blueberries, banana, italian biscuits, dark chocolate. I will try to eat more fat without adding too much protein... maybe more avocado (I love that) or more oil in my salad dressing 😉 The insulin question: As far as I understood, insulin spikes without carbs present only kind of interfere with fat-burning. So a post-workout shake with whey and/or casein in the evening wouldn't be so bad, since most fat-burning happens in the morning anyway, right?
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