What's ideal for exercise each week with CN? My goal is to lose fat, but I'd also like to preserve, or even gain muscle mass as an added bonus if that's possible?What's the protocol post workout on a non carb night?

Stick to lifting 3-4 days, no more than that (for recovery sake).  Keep lifting sessions 30-45 minutes, as possible.  Keep number of sets at or under 25, total.  Typically lift in rep ranges you would if you were mass building:  8-12, but no lower than 5-6 (unless power & pure strength is your thing).Do 1 or 2 cardio days directly after your Carb Nite.  30 minutes of HIIT -- i.e., 30 second sprints followed by 4:30 walks... repeat that 5 minute cycle 6 times (30 minutes).  Do this fasted, upon waking.  If your Carb Nite is a Saturday, for best results, keep to cardio on Sunday morning and Monday morning.  That said, I get by with one 30-minute HIIT session a week (Sunday morning).Here is my log, where I break down everything I do & eat (might give you ideas):http://dangerouslyhardcore.com/forum/index.php?topic=3144.0Cory

+1I want to add something to the training thing. Recovery is relative to the individual. What some people don't understand that if you are sore that is a good thing. Some people tend to thing that if they are sore they need to wait until they are not sore to again working out.  they thing they are not recovering . This could be no further from the truth. Of course listen to your body but realize over training has a lot of misleading symptoms from what I've experienced over the years. Your body is very adaptable to all sorts of training protocols, this is why I like to change styles about every 8-10 weeks. Just as tricking your body by not eating carbs, I think you should trick it to training styles as well. anything from moderate volume to high volume to high intensity, low volume or just balls the walls high Intensity, high volume. It is all about how you feel. Listen to your body it will let you know.

I agree, soreness is no indication that you should take time off -- you can safely train through soreness.  Soreness is also no indication of growth.  What isn't recommended is training the same bodypart for more than one day in a row... that hinders recovery.  Bodyparts vary by size for how much recovery they tend to need.  Arms, for instance, can be trained every other day -- if you so choose, but something like legs could require 3+ days between sessions.  That said, the more rest, the better.  Once a week, with a solid training session, should be enough for most lifters.This is, of course, unless your on gear.Over-training will leave you with symptoms of lethargy, demotivation, restless sleep or straight insomnia, as well as flu-like symptoms in advanced cases.  If you believe you are over-training, consider your nutrient intake, how much sleep you get, how often you train (and recovery time given)... in the early stages, small adjustments to your routine can nullify the problem.  If it has gotten advanced, you may need a week or two off training.Cory

What's ideal for exercise each week with CN? My goal is to lose fat, but I'd also like to preserve, or even gain muscle mass as an added bonus if that's possible?What's the protocol post workout on a non carb night?

Kiefer has said that exercise was not needed for CNS. But for optimal results, listen to your body and let it dictate your activity. For me, i lift 3 times a week in the evening, go for a walk 5-6 x week in the morning, and maybe HIIT once a week within 1-2 days after CN.Post workout, I do PWO shake without carbs (ie Blend H with Leucine) and ULC meal 30-60 min later. I also time one of my lifting days to be on CN (like a CBL). That may maximize the muscle effect you are looking for.