CNS is Kiefer's older program. Frustratingly, he says it needs updating based on new research, but he hasn't said what those changes are. Presumably, he's working on an update.The stated goal of CNS is fat loss. K says that should be the program if your BF is > 15%.The stated goal of CBL is muscle gain with little to no fat gain, or possibly even significant fat loss.From what I'm seeing, here, lots of folks on CNS are losing significant fat without losing muscle mass and some are even growing muscles on that program.My viewpoint is that CNS is a more challenging diet to follow but will produce quicker fat loss results than CBL.CBL is easier and more fun and will grow muscle mass faster but with slower fat loss than CNS.

The diets are very similar. The main difference being is that you only have one “back load” a week on CNS. The other days are like the “off days” in CBL.The other difference is that CNS doesn't discuss holding off on breaking your fast until 14 to 16 hours after your last meal, but I suspect that's one of the updates he'll add to CNS 2.0 when it comes out.I firmly believe in the value of this IF style, even on CNS.

So I bought and read CBL, then I get on this forum an hear about CNS...I see training logs/diet plans. I have since bought CNS (haven't had time to read it yet). But as I look/read I'm not seeing a big difference. I do know that on CNS exercise/training doesn't play as big of part. Maybe if someone could dummy it down for me...my goal is lose body fat without losing muscle, and if I can gain muscle or strength which is what I thought CBL could do then that would be great. Any input is appreciated.

Heya,So I've done CBL for 30 days. I'm female, 5'11" 162ish pounds. I've seen significant changes in my arm muscle definition. I think I expect to see it everywhere so I sometimes get frustrated that the scale hadn't changed but it's only been 30 days LOL. I chose CBL because I train with weights 6 days a week, hate cardio (so far haven't done any) and love to eat. I also hate eating in the mornings so CBL is pretty perfect. I'm also looking for something I can do long-term and CNS is not something I can do long-term. I have gained new PR's in at least 80% of my exercises - pretty amazing. I didn't do the prep-phase (hey Kiefer said females don't HAVE to do it so I took that and ran) which may be why the fat loss hadn't happened as much as I like but I'm actually doing it over the next 7 days while visiting a friend out of town. Should be interesting. Anyhow I train in the mornings and back load at night. If you have any questions about what I do I started a log recently. Good luck!!!

Yea I was on CBL, and maintained the weight but was losing body fat gradually. Lifts were going through the roof, so I decided to get off and go to CN to lower my body weight I was 215lbs at 6’0- starting CN after 3 months my lifts were higher then before and weight was down to 190lbs. CBL is a lot funner, but CN works and the basic week goes like this.M- Low carb heavy liftingT- Low carb RESTW- Low carb heavy liftingT- Low carb heavy liftingF- Low carb RESTS- (Starting 2-3 P.M.) heavy lifting Workout 1-2 P.M. Eat all you can.S- Low carb HIIT deplete glycogen