Weeeeeell, I'm just gonna put this out here. The amount of weight you are supposed to lose per week on CNS is 1-2lbs. You've dropped 6 pounds in a month, so I would say you are doing alright! That being said, I understand that it can feel shitty to not have the same levels of progress as before. I would say it is probably because your body fat is lower and it isn't playing quite as fast and loose with its stores. That being said, this diet isn't quite as speedy as others. The tradeoff is it is actually healthy, and you don't feel like crap all day lol! If you are still losing weight, don't worry, just keep in mind that in a few months 230lbs becomes 200 pounds and the extra weight goes to all of your friends' jaws when they hit the floor. All that being said, I know it is going to feel like pounding a brick wall with your head at times, i've been there. Just force yourself to see the plan through, and you eventually WILL be happy with the results!As far as ketone strips are those like keto sticks? If so, then they aren't necessarily that helpful, because the body does not have to be in ketosis (expelling ketones from the body) to be in ketogenesis (making ketones to be utilized) so you very well may be exactly where you need to be. My only advice here would be to just take an honest look at your macro intake and make sure carbs are staying low. The closer to zero, the better it will work! Also, what do you do in the gym for that long every day? lol! Hope I could at least help a little,-Kyle

Honestly most of my carbs are coming from my protein shakes 3g per serving, and 4 servings per day.and I have a workout partner we do 6 workouts per dayday 1chest and tri (3 chest workouts like incline decline and flat bench, 3 tri workouts such as overhead tri skull crushers and tri pull down)day 2back and bi same setup 3 of each muscle groupday 3 legs shoulders and forearms 12,10,8,6 sets increase by 5-10lbs at each time we drop in repsLather rinse and repeat Oh and most of our workouts are using dumbbells with the exception of decline and our top reps with flat bench because we ran out of weight (our gym only had dumbbells that go to 80lbs)

Honestly most of my carbs are coming from my protein shakes 3g per serving, and 4 servings per day.and I have a workout partner we do 6 workouts per dayday 1chest and tri (3 chest workouts like incline decline and flat bench, 3 tri workouts such as overhead tri skull crushers and tri pull down)day 2back and bi same setup 3 of each muscle groupday 3 legs shoulders and forearms 12,10,8,6 sets increase by 5-10lbs at each time we drop in repsLather rinse and repeat Oh and most of our workouts are using dumbbells with the exception of decline and our top reps with flat bench because we ran out of weight (our gym only had dumbbells that go to 80lbs)

Stop having shakes so often.Use one shake a day PWO, the rest of the time focus on whole foods.Work out less, 3-4 lifting sessions focusing on heavy lifting would be much better, add 1-2 days of condtioning work closer to the start of the week "post CN".

So if i want to stay in the gym as much as i am currently should i mover over to CBL - SA?

I would if that's what you want, however your results will still be a lot better simply sticking with CNS and changing your program up though and working out smarter, not harder.I would still switch programs though if you do go to CBL.At least make it push/pull/legs.

Keto sticks suck, they are useless so don't bother there.You say you are between 30-35g of carbs, where are you getting your carbs from?Do you have any idea on your other macros?What in the hell are you in the gym for 2+hours a day 5 days a week? What are you doing in the time?

What he said, don't worry about being in ketosis and keto sticks arent the best way of judging that anyway. Focus on staying as close to 0g of carbs as you can rather than 30g and you are sure to be set up for success.... As far as the over all volume of your workouts, get in get out of the gym!!! with good intensity I have a sneaky suspicion that your rest times are to long, which is why those hour long session are turning into two hour long sessions. By just cutting down your rest time between sets is a huge boost in over all intensity and will be a shock to your body, try that and see if that helps... good luck keep us posted

230LBs AT 5’11”I take it you lift heavy? I personally like CN, especially considering you lift heavy, you will probably be shredded around 195lbs-205lbs.I would stick with CN for the time being, switch you’re eating habits to more solid food, and get your fat intake and protein intake dialed in. If after two weeks you don’t see significant weight loss and muscle gain. I WOULD RUN CBL SA 1 WEEK, AND CN 10 DAYS….. CONTINUE WITH THAT FOR A CUTTING AND STRENGTH ACCUMULATION, TRUST ME I AM 6’0” AND STARTED AT 230LBS AND HAVE BEEN LIFTING TEN YEARS. I had to design this split in order to maintain 195lbs without gaining weight, My body likes to top out at 230lbs and look soft, so in order to get to 195lbs and still make decent gains I chose to utilize both plans.

Sorry not really a carb nite unless you need to cut weight fast run 10days then carb nite run 10 days then carb nite. I however run ULC (Ultra Low Carb) for ten days the back load on workout days for 1 week. Cycle, continue. I do this to maintain muscle fullness, and still slimming down.