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My name is David and I've been lifting for 10 years but look like Ive maybe been lifting for 2. One of my problems is im usually trying to diet away my fat stores so never build my LBM up that much. Another problem is that I have quite a few injuries in the last 5 years that have kept me from maintaining any real consistency for more than 4-5 months at a time. I am 40 years old 5'11″ and 207lbs. I would estimate I am around 22% bf. Ive always put on fat easily and have never had visible abdominals. Rewind 10 years ago and I was around 250lbs and a smoker.I used to train whole body but find I respond to splits much better. In the past few years I have tried to focus on power lifting movements but after my last injury Ive been trying to be more careful. Just last year I pulled my back 3 or 4 times and also tore a quad. So for the past 3 months I have been lifting maybe 2 days a week, usually 1, and getting in about 3 days of HIIT. I also started running a few days a week as well, just to do something. It at least made me feel better although I knew I was doing my LBM a disservice. It was only 3.5 miles at a time anyway.So I found Naomi's blog through Stumble Upon I believe and was eventually led here. I immediately bought the book and devoured it over the course of a night and set my sites on starting the diet 4 days later. I have followed LC diets in the past but never quite so low or as regimented as the CNS but I was up for the task and looking forward to maybe dropping a few pounds while still being able to cook a big Saturday dinner for my family AND partaking. So far so good and I am on day 14 and ready to start my second CN in just a few minutes.So far on the CNS I am down 4 pounds and can visibly see changes. My primary goal is fat loss and secondary goal is maintaining my LBM.I read one of Naomi's posts regarding Turbulence Training so I read up about it and have started using it. Im hoping between the diet, the BW training 3 days a week, 1 day of HIIT a week (ok maybe 2), and lunchtime walking (5 days x 35mins) I will start to see some positive changes. Due to family obligations I really have 30-60 minutes tops every morning to get my exercise in and its usually closer to 30. I have a 6yo, 4yo, and a 20mo along with my wife at home. Evening exercise is pretty much out of the question since Im not done with household tasks until 9 or so. I have a power rack and other gear in my basement that I use although if my company keeps me (job is up in the air right now) I may adjust my schedule to come in a little earlier and hit a gym at lunch time. A typical day in food on CNS:5:30am - coffee with 2 tbsp HCream8:00 - cofee with 2 tbsp HCream9:30 - 3 hard boiled farm eggs, 2 chicken sausage or 5 pieces canadian bacon, 1 Tbsp fish oil, BCAAs, curcumin, multi, extra C, 4000iu D-3, 12:30 - 5 or 6 oz of chicken/turkey/beef, 2 oz of some type of cheese or maybe a serving of pistachios, and 1/2-1C of broccoli or 2 cups raw spinach. Sometime I sub in olive oil or 1/2 avocado for the fats.4:00 - serving of nuts (raw almonds or pistachios) or 1.5 oz of cheese, 1 Tbsp fish oil6:30 - 6-7 oz of chicken/beef/turkey/salmon with spinach salad with .5 oz goat cheese and 1 Tbsp bacon pieces with an oil dressing of some sort. Usually EVOO and rice vinegar but I have a couple all natural carb free dressings as well.8:30 - DH Protein H with 2 Tbsp HCream9:30 - ZMAThis is fairly typical but I definitely do not eat the same thing every day. I shoot for macros while trying to keep my food interesting. Id rather not get bored if I dont have to. I usually average around 2300 cals but do get as high as 2600 but never lower than 2000. Not rules just how it has been. I have been reading that people are trying to keep ratios closer to 50/50 on fat and protein. Is that something I should shoot for? My protein is usually around 180g a day but still only like 35-40% of my total. Am I eating too much fat?Here is a sample of a days macros. Protein can go a bit higher on some days. I would say this is the lowest I go on protein.Calories 2,332 Fat 168.8 Saturated 61.9 Polyunsaturated 7.4 Monounsaturated 33.9 Carbohydrate 39.0 Dietary Fiber 13.0 Protein 165.0 Fat (64%) Carbs (6%)Protein (29%)
Damn…sorry for the book. Also, thanks to all the people that have answered my questions thus far without my formal introduction.
Hi David! Thanks so much for the lengthy intro, that was interesting to read. Didn't know my site was on StumbleUpon!Ouch on the quad. I just had dinner with a (former?) strongman competitor who SERIOUSLY tore out his quad, and the doctors are telling him that his femoral artery is basically one big blood clot. Ughhgh... not pretty. But he's squatting again anyway. Haha!Turbulence Training is definitely a great place to start. If you are newish to exercise be prepared to get knocked on your ass the first few times, if you're doing it with the right intensity. It's fun though. Keep logs and you'll be impressed with your own progress. (I just use a Google Docs spreadsheet.)You're doing an awesome job balancing the family and personal goals. You really only NEED 30 minutes to get good resistance work in, if you train hard, so your morning training time will work fine.Bonus info not in the Carb Nite book: you'll get more out of your morning workout by prefacing it with a good cup of coffee (and no food beforehand).Thanks again -- make sure you check out the official Carb Nite forum (you can only see it when you are logged in), maybe post a log if you feel like it. 🙂Cheers,Naomi
Thanks for the feedback Naomi. The quad was not as painful as the torn hip flexor the year before but it was much uglier.I am definitely not new to exercise but havent been hitting it too hard over the last couple of months. That being said the Turbulence Training, as written with minimal rest, has been one hell of a BW workout for 30ish minutes. I was doing 5/3/1 with 3-4 diff exercises of assistance work following it. But like I said I havent been able to be consistent due to injury. So the TTraining has been kicking my ass. I think its just what I need at this point to try and maintain LBM while hopefully dropping some adipose tissue. I will follow it for 4 weeks at 3xweek and add in a day or two of HIIT and daily walking and guage from there.I have generally been only having a cup of coffee with HC before training since I started CNS. It seems to be working just fine. It seems everyone is adding coconut oil to their coffee as well. Is this just for the extra fat or is there a benefit to the MCTs first thing in the morning?Also is the official Carb Nite forum the "CNS Discussion" forum or the Q&A forum?
Thanks for the feedback Naomi. The quad was not as painful as the torn hip flexor the year before but it was much uglier.I am definitely not new to exercise but havent been hitting it too hard over the last couple of months. That being said the Turbulence Training, as written with minimal rest, has been one hell of a BW workout for 30ish minutes. I was doing 5/3/1 with 3-4 diff exercises of assistance work following it. But like I said I havent been able to be consistent due to injury. So the TTraining has been kicking my ass. I think its just what I need at this point to try and maintain LBM while hopefully dropping some adipose tissue. I will follow it for 4 weeks at 3xweek and add in a day or two of HIIT and daily walking and guage from there.I have generally been only having a cup of coffee with HC before training since I started CNS. It seems to be working just fine. It seems everyone is adding coconut oil to their coffee as well. Is this just for the extra fat or is there a benefit to the MCTs first thing in the morning?Also is the official Carb Nite forum the "CNS Discussion" forum or the Q&A forum?
Everything within the Carb Nite "section" of forums is considered the Official Carb Nite forum. The Q&A is the part that definitely gets read and answered by Kiefer and me (but it should be restricted just to questions, not general discussion, which has its own section -- "CNS Discussion"). We can't guarantee we have time to read the whole forum (who could?) but we try!
Oh, and as for the coconut oil question: yes, the MCTs are good for you in the morning… there's a lot to this concept, actually. It comes out of the Carb Back-Loading book (the other Kiefer diet which was recently published), but if you don't want to buy the book just to hear about coconut oil, you can probably pick up more info around the forums.
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