- This topic has 5 replies, 4 voices, and was last updated 9 years, 7 months ago by
.
-
Posts
-
Hello everyone! Today is my first day on CNS and I have been reading a lot of the old forum posts as well as the book to get my ready. A little about me…I am 30yr old female, 94kg, 5’5 and pretty much been overweight my entire life. I lost about 25lbs last year before my wedding but slowly but surely gained it back…sigh…what worked for me back then was a kick start of Dukan and then lots of juicing/fasting between normal eating. Not the best…
I’m excited to see how CNS goes for me but I have few questions….
how does one calculate their macros???
Working out: I generally work out about 3-4x per week, generally doing HIIT sessions, endurance/resistance training (mostly Orange Theory if anyone is familiar with that). Can I continue doing this or do I need to change something?? I’d really love to keep going but dont want to screw anything up…Well…day 1 was today and so far, so good 🙂
So Orange Theory is circuit training? That might not be the best type of training for you ma’am. Might look into training programs do not consist of HIIT 3-4x a week. Something like strength programs or even ones like Shockwave that is a low volume hypertrophy program. Regarding your macros, you could use about 86kg as the baseline for determining your macros. Using .8-1g/BW (being 86kg/150g-190g for protein) and use around .65g-8g/BW (125g-150g) for fats. If you do plan on switching around your training programs, 3x a week will be good, just because of relieving some stressors of how many HIIT days you actually had. Replace any days you’re not lifting with walking, you could get on a bike to do stationary bike sprints/HIIT the day after a CN.
Thanks both!!
Big Tex- I know the rule is generally not to do as much cardio but is I’m not quite sure I understand why 🙁
I can def cut it down to 2-3 days week instead of 3-4 and in between just do a lot of walking and some strength training days. Is the idea that the day after CN I should try to work out as well?
Thanks for the help with the macros! Do you recommend any app to track these? I tried with my fitness pal but it doesnt have the ability to input grams, just % and it’s driving me a little nuts! How important is it to track how many grams of fat and protein I’m eating? meaning, If I am under the recommended numbers, will this be a problem?
Sorry for all the noob questions!
I know the rule is generally not to do as much cardio but is I’m not quite sure I understand why 🙁
This also has to do with the type of cardio you do, and I think even then there are a lot of variables. Generally, the “cardio” that’s not recommended is long duration cardio at medium intensity (so like running/maybe even jogging). I think this type of cardio causes some undesirable effects like burning muscle to fuel the exercise and inhibit muscle protein synthesis (at least I thought I read that somewhere). Short HIIT session is good for glycogen depletion (and fat burning as well as muscle building depending on timing and context) and that’s why it’s recommended to do a few days of HIIT after Carb Nite. But excessive amount is also bad because HIIT is fueled with glycogen, and once that glycogen store is gone it will start to break down muscle tissues. HIIT is also more taxing on the body, and too much stress is bad too. Very low intensity cardio (like walking) is great because it doesn’t cause much stress on the body, and even though minimal, it’ll still increase caloric expenditure as well as using fat as fuel.
Is the idea that the day after CN I should try to work out as well?
The day (or two) after Carb Nite is a great time to get your most intense workout sessions in, because you can 1) use all those carbs you ate to your advantage, and 2) you’ll be able to deplete your glycogen stores faster.
I tried with my fitness pal but it doesnt have the ability to input grams, just % and it’s driving me a little nuts!
You can actually customize the setting to grams. You can find out how here: https://www.facebook.com/notes/carbs-at-nite/myfitnesspal-how-to-set-your-macros-by-grams-and-not-percentages/1612811288938295
http://karoshiethos.com/2013/08/13/javascript-bookmarklet-for-enhanced-macro-goals-in-myfitnesspal/I hope these will help! A lot of the members on here know a lot more than I do, and they’re very supportive 🙂 Good luck!
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
You must be logged in to reply to this topic.