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Ok so I've been on CNS for a little over a month. I've been doing 1:1 but I'm thinking I'm stalling some. Is 1:1 essential for the plan to be effective? And if not why are other recommendations / or ratios that are effective? I'm pretty lean. Sitting under 10% trying to get definition though ( genetics are a bitch ) . Anyway appreciate any input.
Search around, there have been other recommendations including from Kiefer. .5g/fat per BW along with 1g/protein per BW though I suggest keeping fats ultimately higher than that and possibly add a carb nite
Been doing some looking and find mixed answers. Thinking maybe going .75:1 and on the two CNS in scared to put up fat doing two in one week. Energy is usually fine so I feel like I don't need it. Maybe I'm thinking wrong?
Getting below 10% requires a lot of personal tweaking that only you or someone who is working with you can do. What I can tell you though is that you do need to restrict calories to get that lean.
Yea I'm deff at a deficite eating only fat and protein that's given. Two CN a week won't lead to fat gain though? Maybe just IF those days to keep my ULC calories low for the day before I start the CN?
Yea I'm deff at a deficite eating only fat and protein that's given. Two CN a week won't lead to fat gain though? Maybe just IF those days to keep my ULC calories low for the day before I start the CN?
I would look at your weekly caloric load or your caloric load over the Carb Nite cycle. Since Carb Nite is a cyclic diet, the caloric load over this period is likely much more important than the daily caloric load.There is probably a couple ways you can do this. You could probably have low fat Carb Nites (Carb cycling) or you could have fatty Carb Nites with low calorie ULC days (calorie cycling). I would imagine fasting could be used a lot. I remember Propane Fitness had a protocol for this, but it sounded pretty brutal.
That's almost exactly what I've been doing actually. I take my weekly intake, minus my weekly expenditure. Take the number of calories I'm short and divide by four. This gives me a rough estimate of carb intake. I always keep my CN's low fat. I start with high gi PWO and food. Then go to high gi but more whole foods like white rice chipotle or white bread subway. Then end off with high go sugary foods like low fat ice cream and cinnamon English muffins with jelly.
This brings me to another question though. Being that I am low calorie on my ULC days, should I be doing a fatty carb nite? I just find it hard not to be at a deficite on ULC because I'm not a fan of eating extra food just for calories. Protein only goes so far so I keep it to about 1.3-1.5 per pound and as said I have been matching that with fat in grams. Which I'm considering lowering slightly.
This brings me to another question though. Being that I am low calorie on my ULC days, should I be doing a fatty carb nite? I just find it hard not to be at a deficite on ULC because I'm not a fan of eating extra food just for calories. Protein only goes so far so I keep it to about 1.3-1.5 per pound and as said I have been matching that with fat in grams. Which I'm considering lowering slightly.
When I say low calorie I on off days, I mean low calorie. Like having .5 g/lb of fat and 1 g/lb protein on ULC days.
Well im already low on ULC days. My only “off day” is sunday. My usual intake is around 2000-2280. Im just not sure how to go about my CN especially if im doing two a week. And if i should cut back the 1:1 lower on non-lift days. I lift M_W_F and HIIT T_Th and Sat(after my friday CN)
I played around a lot with different tweaks of CN to lean out below 10% BF. I got far better results from doing a carb nite every 5 days then eventually every 4 days, than trying to make two carb nites a week work. I got much better results backloading my carb nites than doing them on an off day. If you try to to two carb nites a week, I feel like they have to be backloaded.
I played around a lot with different tweaks of CN to lean out below 10% BF. I got far better results from doing a carb nite every 5 days then eventually every 4 days, than trying to make two carb nites a week work. I got much better results backloading my carb nites than doing them on an off day. If you try to to two carb nites a week, I feel like they have to be backloaded.
You pretty much did what you were supposed to, have a Carb Nite every 4 days and having them after a workout is recommended.
Ok so ill start doing a CN every 4. Ive been sticking to 6 full days of ULC, then the 7th having my CN.
I played around a lot with different tweaks of CN to lean out below 10% BF. I got far better results from doing a carb nite every 5 days then eventually every 4 days, than trying to make two carb nites a week work. I got much better results backloading my carb nites than doing them on an off day. If you try to to two carb nites a week, I feel like they have to be backloaded.
You pretty much did what you were supposed to, have a Carb Nite every 4 days and having them after a workout is recommended.
Wondering if i could get your advise "ibobland8". Switching from every 7 days to 5, obviously my CN will be a little lighter. But since my last CN, of the 5 days, 2 of them were weekend days where I did very little activity. No gym time at all. Should I go a couple more days since ill be training through the week?
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