- This topic has 3 voices and 8 replies.
-
Posts
-
Hi All,I have been on CNS since July 4th, 2014. I have lost zero weight. Inches have changed which is a good thing because they have gone down, but body fat % has stayed in the 23% range - higher end lately. I would like to lose 10 lbs. and 3% body fat. I did the first 4 months on my own and then hired a Body.io Coach. With little to no results even with coaching. Rather than go through all the iterations of my diet and training changes I would like to start with where I am now and ask for input, advice and healthy critiques. 43 Female, 5'6" 146.5 lbs. GOAL: Lose fat maintain muscle.1450-1550 Calories - I think I need more, but not sure.I keep my carbs on ULC days way below 30 grams.I do my CN on Sundays. I try to stick to 250 grams carbs.Protein 135-145 gramsFat 90-100 gramsI cannot do dairy for the time being. Naturopath doctor has me off of it for at least a month to see if some conditions clear up.1 - Start everyday with coffee with 1T butter + 1T MCT oil2 - Lunch is usually 2-3 eggs, 1 cup of egg whites, cold cuts or sausage cooked in bacon grease.3 - Dinner some kind of meat depending on fat grams left and a veggie like: broccoli, cauliflower, brussels sprouts, green beans, zucchini.I try not to snack, but if I do I go for cold cuts or pork rinds.Training:I am doing a modified Stronglifts 5x5 program. Meaning, that I am only lifting 2x/week. SUN & THU. But, following the exercises and I have added some of the accessory lifts.I am going to non-contact boxing class on MON & WED. These are 1 hour classes broken down in three parts: 1) 15 minutes of body weight warms ups and stretching. 2) 30 minutes of heavy bag boxing, 8 rounds - 3 minutes long, with 1 minute active rests between rounds. 3) 10 minutes of core work with medicine ball and stretching. PWO Shakes with Whey Protein Isolate, 1 hour after training sessions.I am not seeing the results that I would like and I admit that I am lacking in fully understanding what I am doing wrong. I do not want to stop my training. I love lifting and I love boxing. I would like to see if there are suggestions out there on how to work this to my benefit. TIA. Hope I didn't leave anything out.
Well at least you know what isn't working.I'm no expert but sounds like you need more than one CN a week with all of the activity you are doing.My wife being a bit older than you has tried CN, did ok but not happy with results. She found better results adding more carbs but staying away from processed type stuff.
I'd agree with Rob and say you're probably better off with carbs on a more regular basis given that you're active.
Thank you both very much. I have a couple questions from your comments.
Well at least you know what isn't working.I'm no expert but sounds like you need more than one CN a week with all of the activity you are doing.My wife being a bit older than you has tried CN, did ok but not happy with results. She found better results adding more carbs but staying away from processed type stuff.
Rob how did your wife add more carbs? Just a guideline, I understand we are all different. 🙂
I'd agree with Rob and say you're probably better off with carbs on a more regular basis given that you're active.
acarnovale what would be a good way to introduce more carbs? Would I just add some cleaner/unprocessed one night in the week? 🙂
Rob how did your wife add more carbs? Just a guideline, I understand we are all different. 🙂
I assume with CN you are just one night a week with carbs?Are you able to get through all of your training sessions? Any motivation issues prior to training? What I mean by this is: are you not ready to kill it like you normally do?My guess would be if you are not ready to kill it in the gym you might need some carbs the night before. Just enough to top off glycogen stores. Or, if you are not recovering after each training session you may have to add an additional carb night in.This is going to take some careful tracking and eliminating what doesn't work.My wife has carbs everyday (evenings) because she is active everyday. The quantity is not typically what a CN would be. But that is what works for her.
Rob, yes my CN with the 250 grams is one night a week which falls on Sunday after I do one lifting session.I am usually able to get through my training sessions. But, this last Thursday I felt really weak on my bench press and could not do 5 sets of 5 reps. Ended up with 5 sets 3/4/3/3/3 reps at 105lbs. I have plenty of motivation to do my sessions, whether it is weights or boxing. I am still killing it at boxing.I have never been able to tell if my glycogen is depleted until this last week. I never get sore from training and never have so that is not new.I am considering adding a small amount of carbs on Wednesday night - 50-75 grams - to see how this goes based on your comments. Would I stay in my calorie range? Or just let those carbs go above calories? Also, I still feel like my calories may be too low. Any thoughts on that?
I agree with them. At the very least add some calories (protein and maybe carbs) on your training days. If you've stayed the same this long and have been on lower calories than higher calories might just be the ticket. You've gotta try something different to get a different result so keep logging frequently so you can see what does and doesn't work. Many people on the forum have been here a long time and really have great advice.
I'd agree with Rob and say you're probably better off with carbs on a more regular basis given that you're active.
acarnovale what would be a good way to introduce more carbs? Would I just add some cleaner/unprocessed one night in the week? 🙂
If you have a sugar issue (i.e. you can't control yourself) then yes you can go with the cleaner stuff (I like rice and potatoes). I would start with your bodyweight in grams on the nights you train (or the night before) and adjust from there based on how your body reacts.
I'd agree with Rob and say you're probably better off with carbs on a more regular basis given that you're active.
acarnovale what would be a good way to introduce more carbs? Would I just add some cleaner/unprocessed one night in the week? 🙂
If you have a sugar issue (i.e. you can't control yourself) then yes you can go with the cleaner stuff (I like rice and potatoes). I would start with your bodyweight in grams on the nights you train (or the night before) and adjust from there based on how your body reacts.
This touches on a little talked about and even lesser diagnosed correctly subject of hormonal imbalances in women. While a 30 something y.o. can get away with eating trash carbs on a CN a 40 or 50 y.o. eating the same can have negative hormonal effects that kill any fat metabolism efforts.
You must be logged in to reply to this topic.