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Hey everyone,I just spend the last 2 days going through Kiefers books (both CN and CBL) and reading posts on this forum. Since there is so much information I am still a bit confused. Maybe someone can help me out here 🙂I am trying to figure out wether I should do CBL or CN and how to do them specifically then.I am female, 26 years old, 5ft7 tall and weigh around 141 lbs. I didn't measure this, but I'd guess I am around 20% bf. I do still have some fat to loose on my belly and my tighs. I lift heavy 4 times a week (squats, bench press, deadlift...) and do some crossfit/hiit workout 2-3 times a week. Do you think I should rather do CBL or CN? From the information I read so far, I'd say I should probably do CN until I am satisfied with my bf level and than switch to CBL? If I do CN should I still drink the Post-Workout-Shake which Kiefer describes in his CBL book and just leave the carbs out? I am a bit concerned about CN because I also wanna gat stronger on all my lifts. Also, is it better to skip breakfast on CN as well? This would end up in being a hybrid of both programs. I will do the 10 day prep phase and hope that I've figured out how to continue by the end of it.I'll appreciate every help!
These protocols are goal-oriented… and It sounds like you want to strip some bodyfat at the current time correct? IF that's the case then CNS is where you should start.CBL is more effective at a lower percentage of bf - so i would do CNS first and then transition to CBL SA and see how you handle carbs multiple occasions during the week. As for the PWO shake, yes there is a recommendation of adding a small amount of dextrose, but you can definitely stick with Protein powder and Leucine and such to further increase the anabolic response stimulated by resistance training. As far as strength goes, it's best to have the carb nite BEFORE your gym session that you will be emphasizing performance in. REMEMBER, CNS will limit your ability to recover so pay attention to how you feel. It's easy to gain strength on CNS, and it's also easy to Over-do-it!Cheers 8)
I agree with BigR. Sounds like your initial goal is to drop some bf rather than get bigger. CNS would be the way to go IMO too. You should be able to maintain and possibly increase your strength with CNS.I'm doing CNS and I do use the post-workout shake from CBL without the carbs on ULC days. You can include them if you like and train immediately before your actual CarbNite. I also skip breakfast as described in CBL.Make sure you keep up with your protein and fat intake on all days. Also, pay attention to how you feel, as BigR suggested, as you will be trying to deplete your glycogen each week prior to the next CarbNite. Specifically pay attention to how you feel during your HIIT/glycolytic sessions... women tend to hang on to their glycogen more tenaciously than men for some reason (according to Kiefer) so you can probably get away with or even need more HIIT during the week.
Thanks for all the good advice. I will stick to CNS for a while and then incorporate more carb nights per week.I'm used to the ULC part since I lived ketogenic for a couple of month before the christmas holidays started ::)I am eating protein and fat to satiety and mostly watch my carb intake. I do HIIT at least 2 times a week. Just did some 1 min on/2 min off sprints on a bike, as Kiefer suggested for us women. Was pretty exhausting but I felt good afterwards.I also wanna get stronger, not only maintain my bodyweight, so I'll see how it goes with one carb night and might change things from there.
Great questions, this applies to me as well and I am so glad you asked it. Thanks for clarifying that the workout comes AFTER the carb night.. I just did my workout pre carb night thinking it would translocate and then the carbs would fuel the activated muscle.. Also, SRula.. you and I are almost exactly the same height and weight.. 🙂 I switched from CBL to CNS, after reading all these boards as well, also am doing the pre and post workout shakes.
Great questions, this applies to me as well and I am so glad you asked it. Thanks for clarifying that the workout comes AFTER the carb night.. I just did my workout pre carb night thinking it would translocate and then the carbs would fuel the activated muscle.. Also, SRula.. you and I are almost exactly the same height and weight.. 🙂 I switched from CBL to CNS, after reading all these boards as well, also am doing the pre and post workout shakes.
Actually depending on how you feel energy-wise it's not unheard of to work out both on the day of your carb nite and the day after. You want to make sure your glycogen stores are as empty as possible before your carb nite spikes your insulin and fills them back up. Then as soon as you can the next day it's good to start emptying glycogen again with another workout.Many active CNS people on the DH forums do at least 3 workouts a week, with two of them on either side of the carb nite. But every week is different, and a bunch of people have great success on CNS without working out at all, so don't stress if workouts either don't happen or they happen several days before the carb nite. Good luck!
@Reis I did a HIITs and a full body workout thirty minutes before carb night.. That was okay then??? Also, each week I lift four days, two ab days, and four HIIT days.Sent from my DROID4 using Tapatalk 2
@Reis I did a HIITs and a full body workout thirty minutes before carb night.. That was okay then??? Also, each week I lift four days, two ab days, and four HIIT days.Sent from my DROID4 using Tapatalk 2
Workouts are never NOT okay, as long as you're not over-training (or better yet under-recovering). If by "okay" you mean it maximized CNS's effectiveness (or didn't compromise it)...everyone is different, but if you're doing that amount of volume I wouldn't worry about how tight your workout schedule is around the carb nite. Just keep doing what you're doing and adjust only if you don't see progress after a fair amount of time.
Here's a Kiefer tubecast on training on actual CarbNitehttp://www.dangerouslyhardcore.com/3013/training-on-carb-nite-should-you-workoutI know he has said that CNS was originally devised without training in mind (i.e. for people that aren't necessarily training). So it's not as important as on CBL to be training (the training is integral to making the molecular changes of CBL work).CNS hormonal mechanism is not dependent on training. However, as he points out, you can use training prior to the actual CarbNite to get a boost. He will recommend training your weakest body part on CarbNite in order to minimize the normal breakdown from training and to do some nutrient partitioning in favor of the body part. This is what I do, although since my body is my weakest part, I just do my next major workout from Shockwave on CarbNite. Then I do HIIT the next day, next SW the next, then more HIIT.Does anyone else feel odd stepping on the scale the morning after CarbNite and think "YEAH! I loaded 4 pounds!" Seeing that I was down 1.6# the morning before CarbNite compared to the morning before the prior CarbNite makes is worthwhile.
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