Hey guys, Just introducing myself to attract ANY and ALL help and advice.  I've tried calorie counting until I was ready to hurt somebody.  Lost 10 lbs, gained it back quick.  Started running program for 5k to prepare myself for turning 40 last Oct.  Just now picked it back up working back up to running 3 miles.  NEVER done weights or situps or pushups. Trying to loose 20 lbs (180 - 160) but honestly don't care about the scale if I can drop fat.  Heard about CNS from a co-worker.  In 9 days I lost 7lbs right off the bat.  Then I went on vacation and gained it back (as expected) up to 180.  Started 4 days ago and I'm back down to 172 (amazed and a little nervous).Lots of questions (running out of the picture?  do i need to do weights?  should I do whey protein (I can't eat eggs)?  how much protein is enoughhow do i know?.  Honestly trying to find it in the book but I'm a detail freak.  Don't want to spin my wheels especially since i can't trust the scale alone anymore.I know this was long, if you read it... thanks!  If I need to drop these questions into a separate forum somewhere I will... first time I've "forumed" too. 🙂Thanks again!

Welcome! Let's see if we can't help you here. 1) Steady State Cardio is bad for CNS/CBL/ and for the body. What you can do is HIIT. High Intensity Interval Training. A good split that Kiefer has is 30 second sprint followed by a 4:30 minute rest period. Best to do it on a stationary bike or can do sprints. 2) While on CNS you don't have to do weights but they help. Shockwave 1.4 is perfect for CNS if you want or set up a 3x day split. Push/Pull/Legs3) You can eat eggs, just add a tablespoon of left over bacon fat or butter or coconut oil. I wouldn't eat more than 6 at one sitting. Spikes insulin which stops fat burning. 4) A good ratio is 1:1 in grams for protein and fat. .8-1.3g per body weight in protein and match it with fat. 5) The book was written a while back so there is some outdated stuff and more information now that is not in the CNS book. Good idea to try and get the CBL book to try and get more information.

Thanks man.  That was quick.  Replies below1) Steady State Cardio is bad for CNS/CBL/ and for the body. What you can do is HIIT. High Intensity Interval Training. A good split that Kiefer has is 30 second sprint followed by a 4:30 minute rest period. Best to do it on a stationary bike or can do sprints. Can I run after carb night? I'm not a real runner (11min mile for 30 min on Iphone app).  Else I'll do the sprints you suggest.2) While on CNS you don't have to do weights but they help. Shockwave 1.4 is perfect for CNS if you want or set up a 3x day split. Push/Pull/Legs  Got it3) You can eat eggs, just add a tablespoon of left over bacon fat or butter or coconut oil. I wouldn't eat more than 6 at one sitting. Spikes insulin which stops fat burning. Oh no I mean I CANNOT eat an egg.  Great source of protein but I will vomit with gusto.  Should I do whey protein shakes to make up for lack of protein in the AM?4) A good ratio is 1:1 in grams for protein and fat. .8-1.3g per body weight in protein and match it with fat. I'll research this.  Not sure what "per body weight" means (.8*180=144 grams)?5) The book was written a while back so there is some outdated stuff and more information now that is not in the CNS book. Good idea to try and get the CBL book to try and get more information. Ok.  I'm not a weight lifter just trying to get lean and maybe a little definition if the stars align.  Am i still in the right place?

Your in the right place for CNS. Also, if you HAD to run I would do it after carb nite. But personally, I would stick to HIIT as its the most optimal form of cardio on this diet. No whey, especially since you don't weight train. I would stick to some kind of animal protein. Chicken, beef, pork, fish. Just make sure your PRO:FAT is a 1:1 ratio. And as for the grams, you got it right. 180*.8 will give you the minimum amount of food you should eat.

Thanks man.  That was quick.  Replies below1) Steady State Cardio is bad for CNS/CBL/ and for the body. What you can do is HIIT. High Intensity Interval Training. A good split that Kiefer has is 30 second sprint followed by a 4:30 minute rest period. Best to do it on a stationary bike or can do sprints. Can I run after carb night? I'm not a real runner (11min mile for 30 min on Iphone app).  Else I'll do the sprints you suggest.2) While on CNS you don't have to do weights but they help. Shockwave 1.4 is perfect for CNS if you want or set up a 3x day split. Push/Pull/Legs  Got it3) You can eat eggs, just add a tablespoon of left over bacon fat or butter or coconut oil. I wouldn't eat more than 6 at one sitting. Spikes insulin which stops fat burning. Oh no I mean I CANNOT eat an egg.  Great source of protein but I will vomit with gusto.  Should I do whey protein shakes to make up for lack of protein in the AM?4) A good ratio is 1:1 in grams for protein and fat. .8-1.3g per body weight in protein and match it with fat. I'll research this.  Not sure what "per body weight" means (.8*180=144 grams)?5) The book was written a while back so there is some outdated stuff and more information now that is not in the CNS book. Good idea to try and get the CBL book to try and get more information. Ok.  I'm not a weight lifter just trying to get lean and maybe a little definition if the stars align.  Am i still in the right place?

1) Well you can but I think doing HIIT would probably bring your time up if you ever wanted to try running after a CN.3) No whey in the AM, it'll raise insulin and stop fat burning especially if goal is fat loss. PWO whey is fine, but try and stick to whole foods4) Correct, the .8 is the mimium. I always try and get above 140g daily. Sometimes it doesn't happen but I do try.5) You're in the right place, yes, you don't have to be an extreme lifter but to get that lean look you would better yourself by lifting.

Not a problem and if those headaches keep up eat more bacon!

Gotcha.  I'm not married to running just married to a runner.  She's not happy I'm putting it on hold but she's glad I've lost 7 pounds in a week.  Tried the prescribed HIIT session from Big Tex (dear Lord, much more work than jogging ever thought about being).  2 days later my butt and thighs are still sore (not complaining, very happy). I won't do that anymore unless it's after my carb night. I've got the Shockwave info and looks like I'm supposed to be doing the “Ripped” protocol with weights.  It all looks like calculus to me right now but I'll get it.  Seems like I've stalled on the dramatic weight loss, been the same several days but my first carb nite is tomorrow so we'll see.  Been trying to find fat in animal fats from cooking, which feels like eating grease.  Probably tweak that with fish oil, etc.  Plan on going back to the book now that I know what info to look for.  Won't go into the stomach problems... not fun.  I just hope I'm not in a public restroom when "the reckoning" goes down if you know what I mean.Thanks again for all the help and advice.