somethings wrong  :'( I gained 1kg and 1cm in waist.  :'(

I'd suggest dropping the BCAAs and get more protein pre-wo and less pwo.

Hi guys, so this is my experience with CBL so far.I was doing CBL for about 2 weeks and I've learned new stuffs, I read whole Kiefer's book and re-organise my diet, because my results wasn't good.After that, i made prep-phase (here i lost about 1kg) and start again. It is about 4 weeks with re-organised diet and my new knowledges. But there is some problem. Nothings changed. My weight is same. 70kg (+-1kg) and waist 80cm (+-1cm)... But also I feel like little of fats turns into muscle or so, when i look to the mirror.But I cant loose more. Its like my minimum weight, or I dont know how to say that. If i will not eat whole week, my weight is same, if you understand me. I feel like all I can do, is convert fats to muscles. Not loose more weight.age: 20height: like i wrote above, 176cmweight: like i wrote above, +-70kgduration of exercise: 2years and 3/4goal: loose some fat, convert some fat to musclesbodyfat: rly dont know, maybe 20%What should I do? I rly need some advice.

I'm sorry that I don't have time to read the whole thread but I wanted to answer a few things:Tuna in oil: ditch it. Like ibobland said, it's not as good as animal fats and it's much worse. Olive oil, it turns it, is the easiest far for fat cells to store but the hardest for them to release. You're filling yourself with junk oil that has a propensity to be stored.Strip out everything insulinotropic pre-training. Start there. That includes protein powders, leucine and other BCAA's. Save all of that for post training.At 20% body fat, you need to optimize insulin release and reduce the intake of fats that are useless for anything other than getting stored. Olive oils and plant oils are better suited to Carb Nite.

Appreciate the answer. So I should avoid tuna oil at all and eat just fat from sources like eggs yolks,bacon,cheese,salami,butter and so on. I also make eggs with coconut oil (sometimes). Its not bad, is it?

I'm sure there is a study for olive oil and fat storage, but I was unable to locate it after a brief Pubmed search. Does anyone have that research Kiefer is referencing?