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Hello, I'm 40 year old female. Stats are 5'4″, 170 lbs. started lifting weights a year ago via NROLW. Did a round of Power Training, did some powerlifting traing as well. I'm currently doing 5/3/1. About to finish first cycle….squat tomorrow, then it's deload week. I stupidly kept calories quite low for first 3 1/2 months of year. 1300, sometimes lower. Protein was high at least. I lost 8 lbs in January and February, but the scale halted. Mid April I started eating 2000-2500, 55% protein, 30% carb, the rest fat. I've gained 1 1/2 - 2 lbs. I'm sure some is water, some muscle. The goal was to focus on strength, build muscle. Im going to give CNS a try, starting tomorrow. I had started swapping carbs for fat the past week or so. I tend to lift in morning, but sometimes go in afternoon. 4 times per week is 5/3/1, plus Tae Kwon Do 2 nights (with a fair amount of jiu Jitsu thrown in), plus I walk my dogs 4-5 times per week, for 30-45 minutes. Anyway, my breakfast the past week has been scoop of whey, tbs of coconut oil and tbs of chia seeds. Sometimes I make eggs as well. Is the shake combo fine? Carbs are I think 4 g. That's my first question. I have to read the book more for further. I want to start tomorrow because that puts a family reunion on Sunday of next weekend, first carb nite. Thanks!
Welcome to DH! Hope you have everything you need here to answer any questions you might have! Good luck to you on getting your goals!
So, I should still stick with about 2000-2500 cals a day? Just keep carbs below 30? I have a few questions...it takes me a while to process new things:): 1. Is the whey/coconut oil/chia seed alright?2. Carb counting....so if it is something that has 10 g carbs, 5 grams fiber, it counts as 5 grams carbs then? 3. Carb nite is what many others refer to as refeed? 4. How will I know how much exercise to cut? I do 5/3/1 4 days a week. I'm nearing end of first cycle. So I am still not at my 1RMs. Plus I underestimated them to begin with. 5. I guess I have to give up Karbolyn in PWO shake. So I sub that with leucine? Those are my questions for now. Thanks!!
I bought the ebook, not as easy to navigate as a real book. Sigh. Anyway, I swear I saw something about creating insulin spike after wworkout using leucine. I can not find this now! And I thought I saw something about creatine, but I could be getting confused with reading some info online about CBL. Do I need to get leucine??? For PWO??
2. yes3. Yes and no. It's a six hour carb binge, but it's not necessarily higher in calories than your other days. When I was doing CNS, my ULC days were usually as high or higher.4. 5/3/1 is fine on CNS, you shouldn't need to cut any of it. If you do any conditioning though, I would limit it to the first couple of days after the CN (hill sprints or prowler pushes etc.)5. Yes you need to give up the carbs PWO, but don't sub it gram for gram with leucine. 5g is enough 😛
You don't NEED leucine, but it's a useful tool. I would get that and hydrolysed whey for your PWO shake.
1. I'd skip it. Dairy proteins create a large insulin spike even without carbs. If you wanna thing easy the CBL am shake is 10g whey, 1 tbsp coconut oil in a cup of coffee. Past 10g of whey you wont be able to blunt the insulin spike very well.2. Correct, you only count net carbs, fiber doesn't count.I have noticed when I cut flax and chia seeds out I got better results, you might have to test that.3. Correct, it's a no holds bar re-feed. 4-6 hours of carbs.4. You will have to listen to your body. Don't add extra cardio. 3-4 days seem to work for most people, but if you stall try cutting it down some.5. Correct, sub with 5g leucine. You can use carbs in the PWO shake to start you carb night, it's very effective to do so.Also, don't worry about calories, keep your protein and fat to a 1:1 ratio by grams. It will be around 60-70% fat to 30-35% protein and then a little carbs filling the rest out by calorie.And the book doesn't have anything about PWO, it's one thing Keifer wants to address when he release the new versions.Creatine is good, it can inhibit Myostatin which controls how muscular/lean you can get.
So, I should still stick with about 2000-2500 cals a day? Just keep carbs below 30? Don't worry too much about counting calories, just match fat to protein in grams and eat to hunger. And yes keep carbs fairly low, below 30 usable gramsI have a few questions...it takes me a while to process new things:): 1. Is the whey/coconut oil/chia seed alright? When would you take this?2. Carb counting....so if it is something that has 10 g carbs, 5 grams fiber, it counts as 5 grams carbs then? Correct3. Carb nite is what many others refer to as refeed? Correct again4. How will I know how much exercise to cut? I do 5/3/1 4 days a week. I'm nearing end of first cycle. So I am still not at my 1RMs. Plus I underestimated them to begin with. Do the main lifts and if energy is good after that, do some accessory5. I guess I have to give up Karbolyn in PWO shake. So I sub that with leucine? Not too sure what that is, Leucine is better with a PWO shake to help spike insulin sans carbs for hypertrophy Those are my questions for now. Thanks!!
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Big TEx, the whey/chia/oil is a quick morning thing. It adds up to a lot of calories and protein and fat…except I use a scoop and a half of Dymatize Elite Gourmet….so about 35 g protein. SOmeone else suggested just 10 grams. The way of eating I had been doing uses a bit of whey, cause my protein was around 225-250 grams a day. I was working with a pro strong man on buildig muscle/strength, vs tru fat loss. Except via building muscle. Here is what I have had today:coffee with the 1 tbsp cocont oil and 1 tbsp heavy cream (not bad)right now I am having the whey/chia/and heavy cream comboI am at 10 g carbs (mostly from my 1.5 scoops of protein powder). The chia seed carb content is knowcked out by its fiber. 4 g carb, 4 g fiber. Can you get the luecine on it's own? I have cretatine ethyl ester capsules. Should I be taking that daily? When? How much? I believe 3 is a serving. Thanks!!!!!
Karbolyn:http://www.karbo-lyn.com/I was taking 25 grams pwo. With whey. Then I would need a nap! I would get soooooo drowsy. It's just a fast acting carb source.
Big TEx, the whey/chia/oil is a quick morning thing. It adds up to a lot of calories and protein and fat...except I use a scoop and a half of Dymatize Elite Gourmet....so about 35 g protein. SOmeone else suggested just 10 grams. The way of eating I had been doing uses a bit of whey, cause my protein was around 225-250 grams a day. I was working with a pro strong man on buildig muscle/strength, vs tru fat loss. Except via building muscle. Here is what I have had today:coffee with the 1 tbsp cocont oil and 1 tbsp heavy cream (not bad)right now I am having the whey/chia/and heavy cream comboI am at 10 g carbs (mostly from my 1.5 scoops of protein powder). The chia seed carb content is knowcked out by its fiber. 4 g carb, 4 g fiber. Can you get the luecine on it's own? I have cretatine ethyl ester capsules. Should I be taking that daily? When? How much? I believe 3 is a serving. Thanks!!!!!
There really is no benefit to eating that much protein.For most people all you need is 1g per lb of bodyweight. Some people can do 1.3gMost woman seem to do well with 0.8-1g per lb.
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