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So I was on CN for 6 months. I guess the way I was training and not eating enough made me stall for about 2 1/2 months. Then I rebounded close to my starting weight (started 193, now 188). So I am thinking CBL might be better for me because the intensity of my training is pretty high. I just need help starting. I wanna lose weight. My goal is 168-170. I'll be happy slimming down a few. Being on the bigger side my whole life, I don't wanna see the 200s anymore. I am a women, so I freak out about my weight lol.Here are my current statsFemale2518826% bfLift 3x a week, full body lifts (deadlift, power cleans, snatch, squats, bench, etc...)HIIT 1-2x a weekI am also a PE teacher/ track and field coachSo this is what I got from CBL- Keep my carbs very very low during the day just like CN.- Lift around 6- Have whey iso PWO This is where i need help understanding- Backload for 3 hrs?? about 100g carbs total?- On my off days, 30g carbs like CN. When I do HIIT, should the carbs be 30g still?What should my macro's be during back loads? I am a little confused by this alsoThank you
Before going to CBL, and if you're wanting to drop more body fat, maybe continuing CNS would be best, since you're only training 3x a week, with some HIIT. If you're stalling, what do your macros look like?
Carbs 10Fat 165-170Protein 125-130I'm still trying to figure out the right ratio for me. I had a CN last night. I didn't lose from the last one. I hope I can lose this one
Generally the recommendation for women on CBL is to do a HIIT session after each weight training session.Backload days will have a bit less fat. During the backload itself, it's not necessary to keep the meals low fat, but the focus should be on carbs and not fat. I'd aim for around 180 g of carbs in the backload. You'd have to tinker it from there.The ULC days will stay the same as when you were on CN.
Carbs 10Fat 165-170Protein 125-130I'm still trying to figure out the right ratio for me. I had a CN last night. I didn't lose from the last one. I hope I can lose this one
I would decrease fats, and up proteins a bit. The goal of CNS is to control insulin, not be in ketosis. So having super high fats won't be necessary, in my opinion you should get at least .8g-1g/BW for protein, and .65g-1g/BW for fats. Using 180lbs as your target bodyweight, and work your way down from there.
I agree with tex in that the fats seem rather high. CNS is still probably the way to go but just switching up the macros. I would probably base it closer to 170 since your 188 now.
I recommend that you listen to two of Kiefer's podcasts, one with Andrea Jengle and the other with Eva T. My wife has started to see some great results with their suggestions. She is losing fat in places she's been unable to lose it before. She eats extremely clean, always has and it wasn't until she dialed the stress and work out intensity back that she started seeing fat loss. Woman are funny beasts and less is more for many woman. A couple years back my wife and I did “Insanity”. We followed the work out to the letter, she gained body fat and I lost it. I scratched my head, how could she gain body fat working out intensely for an hour a day. CortisolI now give her a hard time about her cortisol levels, it is a running joke in our house. She does clean CNS.
I will give those numbers a try for CN. I just been gaining like nobody's business. I usually gain 2-3 lbs the day after CN. Then lately, two days after CN I'm up another 2 and I don't lose it. So I'm up to 192 right now.
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