For pure fat loss, CNS.  I'm also 23, and am working my way down from 16-17% BF.  Even on CNS, I've experienced quite a bit of muscle gain.  CBL is generally most effective when you're already sub-15%.

How did you know yougain muscle on a diet that is not as designed possible to gain muscle? Strength maybe, but not muscle

It is totally possible to gain muscle on CNS, even Kiefer has said this.It is much less likely to happen though.

Yes muscle is "possible" although no likely...i think some confuse "strength" with muscle and assume since they are getting stronger they are gaining muscle which isn't necessarily the case.

Agreed. I have put on muscle with CNS, but just barely. I have however added a large amount of strength.

Yes muscle is "possible" although no likely...i think some confuse "strength" with muscle and assume since they are getting stronger they are gaining muscle which isn't necessarily the case.

Agreed. I have put on muscle with CNS, but just barely. I have however added a large amount of strength.

Were you obese before?Fat people can put on muscle.

Yes muscle is "possible" although no likely...i think some confuse "strength" with muscle and assume since they are getting stronger they are gaining muscle which isn't necessarily the case.

Agreed. I have put on muscle with CNS, but just barely. I have however added a large amount of strength.

Were you obese before?Fat people can put on muscle.

Yes, not when I started carb nite though. It's a very small amount in my shoulders, and I think a portion of it was getting my shoulder rehabbed and being able to work it with more intensity then before. I'm just saying it is possible. Also, adding hydrolysates has helped.

So you are the rule.... therefore there are NO exceptions.

Yes muscle is "possible" although no likely...i think some confuse "strength" with muscle and assume since they are getting stronger they are gaining muscle which isn't necessarily the case.

Agreed. I have put on muscle with CNS, but just barely. I have however added a large amount of strength.

Were you obese before?Fat people can put on muscle.

Yes, not when I started carb nite though. It's a very small amount in my shoulders, and I think a portion of it was getting my shoulder rehabbed and being able to work it with more intensity then before. I'm just saying it is possible. Also, adding hydrolysates has helped.

So you are the rule.... therefore there are NO exceptions.

Not at all, this is by far an exception to the rule.Honestly, I think that most people who say the experience muscle growth on CNS are simply losing fat and able to see more definition in the muscle therefore appear bigger.I was simply stating it is possible for some people to gain muscle on CNS, especially when the conditions are right.

Yes muscle is "possible" although no likely...i think some confuse "strength" with muscle and assume since they are getting stronger they are gaining muscle which isn't necessarily the case.

Agreed. I have put on muscle with CNS, but just barely. I have however added a large amount of strength.

Were you obese before?Fat people can put on muscle.

Yes, not when I started carb nite though. It's a very small amount in my shoulders, and I think a portion of it was getting my shoulder rehabbed and being able to work it with more intensity then before. I'm just saying it is possible. Also, adding hydrolysates has helped.

So you are the rule.... therefore there are NO exceptions.

Not at all, this is by far an exception to the rule.Honestly, I think that most people who say the experience muscle growth on CNS are simply losing fat and able to see more definition in the muscle therefore appear bigger.I was simply stating it is possible for some people to gain muscle on CNS, especially when the conditions are right.

I agree totally with that, but you are Kiefers one rule of gaining muscle on CNS. If these conditions are correct. Just because you can see the muscle appearing doesn't mean its growing.

When you compare gains of CNS to CBL though it's night and day. I put on 40lbs with CBL DB and only around 10-15 was fat. This was also during the later portion of the first half of my first year of training, so I am a new.I'm excited to slowly transition back into CBL and make use of intra-workout to handle carbs better while I finish leaning down.