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I am fairly new to the CNS and CBL concept, and own CBL. Have listened to quite a few podcasts as well. I'm a homeschool mom of 4 looking to drop some body fat while keeping my strength at the gym. I've been working out at a gym called Hard Exercise Works which is a CF hybrid. The atmosphere, competitive nature, and exercise is amazing and frankly, the best part of my day at the moment. I found CNS around Thanksgiving time frame and have dropped about 6 lbs since then. I'm happy with the plan itself and find it easy to implement, however, I am finding my workouts suffer sometimes. I work out about 3-5 days/wk and ride 10-15 mi 3-5 days/wk for pleasure but at a good clip, Maybe 12-15 mph. I am going to be 40yo, have hypothyroid, am 5'8" and 150-150 lbs. Maybe 25-ish % bf. Not new to low carb/keto, I've been eating that way for around 5 yrs. Last wk I emailed body io when a friend reccomended I switch up my regimen and they strongly recommend I switch from CBL to CBL. When I questioned about CF and dropping body fat they said it was possible with CBL but I should come to the forum. What a great place chock full of great info! All that to say I'm very much hoping to continue my current activity level and drop some bf. I would greatly appreciate some guidance as I go about this. The info seems to conflict, as I look around most places disregard CF as acceptable with CBL. The WODs vary from metcons to heavy lifting, though on high cardio days I modify and squat with a heavy kettle bell or swing the kettle bells etc. My weights aren't that heavy as I just started in Aug. I swing the 43lb kettle bell, back squat 140, deadlift 160lbs, front squat 110. I also just got to the 30" box for box jumps which I was quite proud of. Anyway, I appreciate your guidance, thanks!
Welcome! I would say CBL using the SA protocol would be a good fit in your lifestyle.
The nature of CF and the glycogen expendature, I'm sure your carbs will be validated for CBL over CNS, but I also know that CBL is much more complicated for women. I would be interested to hear what Spatz reocmmends off her experience, and what Peny has seen from the FB page. While CF is well and good for the cardiovascular benefits of dynamic lifting, I don't know if the actual load of the weight is enough to really reap the benefits of CBL. I guess I'm more posting to follow what info I can gather personally from this, since I use dynamic lifts as my Cardio Days on CBL, and my heavy lifts for my backloading.
Thank you for your help/thoughts. I have discussed this on FB as well at the Super Human In Training page. It seems that my goals would still be better met by decreasing my training slightly and continuing with CNS. While I really dislike the thought of decreasing, I really don't like the thought of staying at this bf%. I tried CBL a few days this wk, clean, and moderate. The only change I noticed was an increase in cardio performance. Even then, one of the days I still felt like I hit a wall. Maybe I didn't back load enough, or maybe it just not the right timing at this point. I still welcome any thoughts you might have. Thanks again!
Another alternative would be to lift heavy twice a week(squat day and deadlift day maybe?), and do CF three times a week. Use the heavy lift days for backload days, and work the rest of the days ULC. I'm honestly just ball parking though, I don't know enough about the modifications of CBL for women to really feel like this would be valid advice, more of a guess. It seems like, from my limited observation, that the modified CBL/CNS hybrid would make decent sense. I only back load 4 days a week, on my heavy lift days, and still dynamic lift for cardio on off days, and this has been working out alright, but this is as a man, and i don't necessarily think it will work the same for women, based off the podcasts and the reiteration a that women backloading is more fine tuned. Sent from my iPhone using Tapatalk
If you are doing CF I would suggest doing CBL.You can totally do it without decreasing training, and you could possibly increase training.You will want to track your calories for 1-2 weeks to figure out roughly what you are eating right now, then you want to try and get your protein around 1g per lbs, carbs at least 1g per lbs, maybe higher, and then fat will be used to fill in calories but will end up being on the lower end.On you really heavy volume days you may be going even higher on carbs than 1g per lbs, but to start it would depend on where your calories currently are.
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