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The pre-amble to the question: I followed CBL for almost 2 years with good mass and strength increases but didn't loose much bodyfat (I'm about 160-165 LBS. @ 5'9" and somewhere around 13-15% BF). a little over 2 months ago I switched to CNS and have seen very little bodyfat reduction but have noticed minor improvements. I generally train 4-5 days per week primarily with a bodybuilding split and rep range with some strength and power training mixed in. I consume around 400-600g of carbs on my carbnite and feel it provides me with plenty of energy throughout the week until my next carbnite. I never really feel that "drained" state that Kiefer and other people talk about, but then again I never really felt it during any prep-phases I have run either. As for my low-carb meals I eat primarily grass feed meats and green veggies and keep my usable carb count very close to around 10g a day.The Question(s):Switching over to CNS was easy because I just ran another prep phase then went into CNS from CBL. However, what would be the best way to switch back to CBL to gain a little more muscle mass but still loose bodyfat? Backload 3 nights a week instead of 4-5 with smaller backloads around 150g of carbs? Also does eliminating dairy (except for heavy whipping cream with coffee) really help people loose more bodyfat if they haven't seen great BF reduction? All in all, I have been strictly following these protocols for almost 3 years and have seen great strength and mass gains with VERY little BF reduction. I really want to nail down what works best for me (I know its very individual, but what works for someone might help me too). Sorry for the long post...Any pointers?
Having the 3 more controlled back loads would probably be more ideal than 4-5 small. Later on down the road I'm sure you can increase the days. Have you tried not using cow dairy? I mean in the last three years I'm sure it has come to mind and should have been removed a while back to experiment with. Also training should help and if I recall correctly you do. I would clean up the back loads. Meaning none of the processed junk (at first) from stores or fast food joints. Take some time to make a nice dinner and even make some easy desserts if you wanted. Not saying you can't have anything from the store but sometimes starting off with the basics and home recipes can help. Also have you purchased the Nicotine Report that couple help?
Having the 3 more controlled back loads would probably be more ideal than 4-5 small. Later on down the road I'm sure you can increase the days. Have you tried not using cow dairy? I mean in the last three years I'm sure it has come to mind and should have been removed a while back to experiment with. Also training should help and if I recall correctly you do. I would clean up the back loads. Meaning none of the processed junk (at first) from stores or fast food joints. Take some time to make a nice dinner and even make some easy desserts if you wanted. Not saying you can't have anything from the store but sometimes starting off with the basics and home recipes can help. Also have you purchased the Nicotine Report that couple help?
Thanks for the fast reply! I have purchased the nicotine report and I am slowly building up my tolerance to 4mg. although I have crohns disease (though ive been in remission for almost 3 years) so I am taking it slow. I have thought about, and SHOULD have removed cow dairy a long time ago, your right...haha I will try this now. Does that mean removing the Heavy whipping cream from my coffee too?Also, if I weigh 165 lbs (and yes I do train 4-5 days per week) when you said 3 more controlled backloads eating natural and homemade foods, what do you suggest a good starting point for carbs is..100g, 150g, more?Thanks again for all your help!
Having the 3 more controlled back loads would probably be more ideal than 4-5 small. Later on down the road I'm sure you can increase the days. Have you tried not using cow dairy? I mean in the last three years I'm sure it has come to mind and should have been removed a while back to experiment with. Also training should help and if I recall correctly you do. I would clean up the back loads. Meaning none of the processed junk (at first) from stores or fast food joints. Take some time to make a nice dinner and even make some easy desserts if you wanted. Not saying you can't have anything from the store but sometimes starting off with the basics and home recipes can help. Also have you purchased the Nicotine Report that couple help?
Thanks for the fast reply! I have purchased the nicotine report and I am slowly building up my tolerance to 4mg. although I have crohns disease (though ive been in remission for almost 3 years) so I am taking it slow. I have thought about, and SHOULD have removed cow dairy a long time ago, your right...haha I will try this now. Does that mean removing the Heavy whipping cream from my coffee too?Also, if I weigh 165 lbs (and yes I do train 4-5 days per week) when you said 3 more controlled backloads eating natural and homemade foods, what do you suggest a good starting point for carbs is..100g, 150g, more?Thanks again for all your help!
You and I have a lot in common.Yes that would mean to remove that type of cream, BUT there is something you can use and be even better. Coconut cream or the milk. In a can though. You could use the carton if you wanted. I would try between to use the charts from the book. Take the desired BW to Carbs then multiply it by 1.5 and divide by 3. Use that number to get a general idea what to intake. You could start low from those individual days if you wanted. Use the mirror. It helps and throw the scale out for only weekly visits. Mine is hidden away till January.
Having the 3 more controlled back loads would probably be more ideal than 4-5 small. Later on down the road I'm sure you can increase the days. Have you tried not using cow dairy? I mean in the last three years I'm sure it has come to mind and should have been removed a while back to experiment with. Also training should help and if I recall correctly you do. I would clean up the back loads. Meaning none of the processed junk (at first) from stores or fast food joints. Take some time to make a nice dinner and even make some easy desserts if you wanted. Not saying you can't have anything from the store but sometimes starting off with the basics and home recipes can help. Also have you purchased the Nicotine Report that couple help?
Thanks for the fast reply! I have purchased the nicotine report and I am slowly building up my tolerance to 4mg. although I have crohns disease (though ive been in remission for almost 3 years) so I am taking it slow. I have thought about, and SHOULD have removed cow dairy a long time ago, your right...haha I will try this now. Does that mean removing the Heavy whipping cream from my coffee too?Also, if I weigh 165 lbs (and yes I do train 4-5 days per week) when you said 3 more controlled backloads eating natural and homemade foods, what do you suggest a good starting point for carbs is..100g, 150g, more?Thanks again for all your help!
You and I have a lot in common.Yes that would mean to remove that type of cream, BUT there is something you can use and be even better. Coconut cream or the milk. In a can though. You could use the carton if you wanted. I would try between to use the charts from the book. Take the desired BW to Carbs then multiply it by 1.5 and divide by 3. Use that number to get a general idea what to intake. You could start low from those individual days if you wanted. Use the mirror. It helps and throw the scale out for only weekly visits. Mine is hidden away till January.
Great advice! I will buy some of the coconut cream and/or milk tonight. When you say use "BW to carbs then multiply by 1.5 and divide by 3" do you mean my desired BW in carbs (as in a lean 175 lbs) multiplied by 1.5 and divided by 3? Or are you referring to a chart in the book that has the maximum number of carbs to be consumed for a desired body weight, then I would take that number and "multiply by 1.5 then divide by 3"? Sorry to ask so many questions, I just want to make sure I do it correctly.
Yes the desired amount from the charts at which a depleted state and max amount your body should be able to store. Normally you would take that number and split up on the days you train or want to backload on.
Yes the desired amount from the charts at which a depleted state and max amount your body should be able to store. Normally you would take that number and split up on the days you train or want to backload on.
Ok so for example, if the chart says the maximum number of carbs for someone who wants to weigh 180 lbs is 100g of carbs for full glycogen stores, than I would take that 100g and divide it be the three backloads for 33g of carbs in each of the three backloads? OR would it be saying that I should consume the 100g of carbs for each of the three backloads?
100g? Are you reading a different chart than I did?Baseline carbs at 180 should be 600g at least.
haha sorry I thought I clarified that was an example. I used 100g of carbs to make things simple. So using the correct baseline of 600g of carbs for a 180lb desired weight, would I break up the 600g of carbs into (3) 200g backloads, or use 600g for each? I am assuming it is designed to tell you about how many carbs are needed for full/maximum glycogen stores, in which case I would think the 600g would need to be divided by how many backloads I would have per week?
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