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Okay, I use to be an obese dude. I peaked in college at 300 lbs at 6’1″. I started lifting heavy for the first time since high school and did a low carb diet which inadvertently was similar to carb nite because I had a “cheat day” every two weeks; though this was long before I ever heard of carb nite. Straight keto and lifting got me down to 235 where I plateaued. I decided to start doing straight “lazy keto” (no calorie counting) with no cheat days and the lowest I ever got was 225 lbs until I plateaued again. At this point, I decided to double my efforts and control calories and do keto. The lowest I got was 215 lbs before I had a hormonal and mental crash; I even got blood tests that confirmed my testosterone had dropped to ~300 ng/dL and my T3 levels were real low too. I was moody, had no libido, and was straight miserable, so I started eating carbs which put on some weight (got back up to 230 in a hurry), but I felt better. I’ve always had a dream of having and maintaining a six pack, so I started researching/googling how to fix my hormones while still losing weight and that’s how I stumbled upon Carb Nite and CBL. I decided to start Carb Nite because I was real familiar with ultra low carb cooking/eating, and liked the idea of a weekly indulgence. My plan was to switch to CBL once I got cut on Carb Nite. I did Carb Nite for a few months with a lot of high carb and high fat foods which got me to plateau around 220 lbs again. I’m trying to break my plateau now, so I’m trying no/low fat carb nites to make forward progress.
My question for y’all is, should I give consideration to carb back-loading rather than lean Carb Nites? I’ve put on some muscle in my weight loss journey; my bench is 315 lbs, deadlift 475 lbs, squat 355 lbs, ohp 165 lbs. I lift 4-6 times a week on a push/pull/legs split and HIIT a few times a week as well (usually the first few days after Carb Nite). Here’s a picture of me currently at what I’m guessing is between 20-25% bf:
tl;dr: Plateaued with dirty carb nites; should I do clean carb nites or switch to CBL?
That is way too much training for Carb Nite, assuming you’re going heavy with high intensity (very nice numbers by the way). If you want to keep that training amount, definitely go with CBL, which is a fat loss (Strength Accumulation) or mass (Density Bulk) program written for athletes and serious trainees. Carb Nite was basically written for the sedentary population. You need the carbs to fuel your training, and as long as calories are controlled and in a deficit, you should see great progress with CBL.
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
^^^agree. You are ready for CBL. SA has worked well for me starting out at about 20% BF and now maintaining 10 to 12% BF @ 223lbs.
The eyes can't see what the mind doesn't understand.
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