Can you post your stats and diet?

I started CNS at the beginning of November. I followed the 10 day reorientation but didn't drop any weight, which seems to contradict what a LOT of people found during reorientation. Certainly there wasn't anything about my reorientation that I would recall as note worthy but looking back I wasn't eating as cleanly as I could have (mainly because I was taking in too much salad dressings with vegetable oil).After my first Carb Nite I felt okay - after a couple of days the extra CN weight cleared off but I still couldn't say I felt any leaner. I searched the forums and took on some of the suggestions e.g. cut dairy, drop salad dressings, move generally to a 'meatier' diet of beef, bacon and eggs.I REALLY want CNS to work for me and I started 2 sessions of resistance training a week with 1 or 2 HIIT training sessions directly after my carb nite. This all seems to be within reasonable ranges for CNS and isn't a huge variation from the level of gym work I was doing pre-CNS.Today I feel completely awful - I had my carb nite last night and feel (for lack of a better word) fat. I try not to weigh myself daily to avoid any major freakouts but when I did last weigh myself I was 3lbs heavier than when I started the diet. Not entirely sure if this is muscle gain but was surprised and it has been on my mind ever since as the weight hasn't come back off.Beore I started CNS I was a typical low-fat dieter for a long time and would exercise 60-90 minutes most days, either cycling or weights. In comparison I now feel lethargic, slow and heavy. I can deal with the lethargy and side issues but feel bad I don't seem to be making any progress.To be honest, my biggest fear is more that CNS may actually make me put on more weight, maybe because I haven't done something right and I am getting fatter or because I will put on muscle without losing the fat. I guess this comes down to a couple of questions:1. How do I know if I am in keto?2. I appreciate I haven't been doing this long so is my start to CNS typical/okay?Thanks, appreciate your thoughts. Happy to post up a diet/regime if it will help.

Ibob is right, though I don't remember the exact podcast it was mentioned in.You say you feel slow and lethargic and that make me wonder if you ever got properly fat adapted.I believe Dmunnee had to do a longer prep, something like 14 days in order to really get fat adapted.

Can you post your stats and diet?

I surely can!Stats:Male, 306'0235lbs35% BFAlso worth noting that I dropped 3 stone in the gym following the BodyForLife program a couple of years ago, stabilised but stopped working out consistently when I changed jobs and relocated. I got back into the gym and started cycling extensively last year (120-150 miles per week) but my weight plateaued and I have now been 230lbs +/- 5lbs for the past year. My concern is that I didn't properly adapt so it is almost reassuring to hear the feedback. Historically I'll admit I have struggled with my weight for the past ten years but have always had a comparatively healthy diet consisting mainly of lean meats, fish, vegetables and fruit. I didn't get big from eating sweets, chocolate, M acDonalds etc. In some ways that has made it even harder but since when has life been designed to be fair hey?Diet wise here's a couple of typical days:Day 1:06:30 Caffeine tablets (I don't drink coffee)07:00 Gym (Resistance Training 2/3 days per week or HIIT after CN)11:00 Peperami Firestick 14:00 Chicken, Bacon and Spinach Salad (sometimes with anchovies) with Coconut Oil and green olives19:00 1 pound of beef (mince or steak) with spinach and eggs fried in butterDay 2:06:30 Caffeine tablets (I don't drink coffee)07:00 Gym (Resistance Training 2/3 days per week or HIIT after CN)11:00 Peperami Firestick 14:00 Chorizo, Bacon and Spinach Salad with Coconut Oil19:00 1 pound of chicken or turkey 'breaded' with unflavoured pork rind.On a daily basis I consume 140-150g protein and fat (230lbs - 35% fat = 140lbs LBM). I consistently drink 2-3L of water per day. I find myself being very emotional on CNS - quite rollercoaster at times varying from energised and raring to go to lethargic and quite solemn. I am very mindful of when I start feeling like that and do my best not to allow myself to dwell on low points and realise that when I am being almost self-indulgent that I am probably low on caffeine! 🙂 As I said in my original post, I REALLY want to do well on CNS and have actually been enjoying this way of eating. I don't miss carbs on a daily basis but need just a little bit of a boost and seeing some results would certainly help incentivise I think. Thanks again for your advice and guidance.

Yeah +1 to what was said previously. Low fat diets can and will have different effects to someone once they start this type of diet. You're body is adapting to the changes, or trying to. I can relate because I can from a all protein no fat diet a long time ago and had unwanted fat gain. It will get better in time and by sticking to the basics of CNS. I would recommend running the detox diet for about a month. At least those specific foods. Then re introduce cheese, nuts, dairy, etc. one at a time though. Don't add any unnecessary fats to foods except for the eggs/egg whites. I know it sucks that this is happening but trust me when I say that being consistent and sticking to the program will give you better results in the end.

Tex I've searched around but can't find a link for the Detox Diet unfortunately (I found one but the link is broken). Do you have a URL? Searched in the CNS book but I'm assuming this came out later?Thank you, I know it irks you when people don't search.

That's because there isn't an articl on it or anything.  The detox diet is nothing but grass fed beef (wild venison can substitute), DHA enhanced eggs, bacon, and ULC veggies.  You also want 10-15 g of (EPA+DHA) per day.  Coconut oil and grass fed butter can be eaten as well.  You will have a Carb Nite once per week.

Russi, just do Carb Nite. Eat REAL high quality food. Don't count calories. Don't eat ANY carbs on ULC days and you will not physically be able to store fat on your carb refeed. It's that simple.

Yep that is pretty much it.

Thank you everyone for your help 🙂Sent from my GT-I9300 using Tapatalk 2