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Been on CNS for 18 months now, and looking to push progress a little further. I didn't have a lot to lose, but I would like to go from generally slim to as lean as I can, being practical of course. Age 34Height 5'9"Weight ( starting 83kg ) current hovering around 77kg -170lbs on carb nite.BF I really don't know though I'm mostly happy, just want to really get the small stomach and love handle area gone haha. Food Cals 1650Fat 200gProtein 135gCarb 10g ( as little as possible )Morning ( 6-7am )10g WPI with leucine and carnitine, and fish oil tabletsCoffee with 2tsp coconut oil, 1 tsp butter, 1tsp MCTLunch ( 12 )300g 3 star beef mince ( not the lean beef, the fattier stuff ) and broccoli cooked with a little coconut oilDinner ( 5-7pm )2 eggs, 2 rashers bacon in coconut oilBeans or broccoli Snack10g protein powder with 1tsp coconut oil ( I've lately been having low carb protein bars but I know it's probably not great )TrainingThis could get long winded but I'm recovering from a knee injury. I used to squat, leg press lunge, etc and enjoyed it, but now, I can't squat for the moment ( wires come out next year, and I should be able to squat again )I've been doing weights aimlessly to be honest, and I've decided to try a 3 day split for the next 4-6 weeks to see how I go. Mon,wed,fri.Goal is strength more the size, and I plan on slowly increasing the weights for the main lifts. I'm in no hurry though, I've come to really enjoy weight training. Mon- lower body with heavier leg press ( good rehab ) and other lighter stuff like step ups, glute bridges, kickbacks,planks and calc raises.Wed- bench press 5x5 ( elbow tendonitis finally gone now ! ), with some lighter flies, triceps and wall sitsFri- arms and shoulders with a little back.I also do hiit the day after carb nite, sometimes 2 consecutive days after carb nite. I have a PWO of 30g WPI, leucine, acetyl l carnitine after working out. I add creapure creatine for after bench. Very simple but I'm just trying to get more consistent with it and I'll do it for a month and see how It goes. Questions for you all1.) Am I eating too much fat?, I'm over 1g per lb of bodyweight.2.) Am I eating enough calories for the weights I'm doing ?3.) Any comments ?
Cheers tex, I'm guessing the strength accumulation ?. I have the cbl ebook so I might have to read it again. I'm kind of used to the weekly carb nite, and I find carb amounts for back loading a little confusing, but I'll give it another read. Don't I need to lift really heavy for cbl?. I do plan on adding weight on all the lifts as it is now, but I'm not a big bloke haha
Just another few questions. 1.) do you think I'm eating enough protein and calories ??Could I try sticking with Cns but upping calories to 1850 and protein up to over 1g per lb ?
The carb numbers are the max your body could possibly store. Not something to strive for every night. Using your BW as a guideline will help. You need to lift heavy enough for you and lift with a purpose. Not just lift a weight and expect to slam food when you get home. 1) Absolutely not. Swap macros around. Keep fats moderate with protein close to BW. .8g-1g/BW for protein, and .65g-1g/BW for fats at least.
Thanks tex. I might up my protein and calories and see how that goes after a few weeks. I've been eating this many calories for a while and haven't really leaned out further or gotten much stronger so hopefully it will improve.
Questions for you all1.) Am I eating too much fat?, I'm over 1g per lb of bodyweight.
Not necessarily
2.) Am I eating enough calories for the weights I'm doing ?
IMO, no. Not enough food.
3.) Any comments ?
I'd increase food by like 50cals/day/week until you're at a better number. Closer to 2000. ie: Week 1-1650/day, Week 2-1700/day, Week 3-1750/day, etc.Perhaps when you get to 1850, pause there for 2+ weeks and see how it's going. If able, increase again, pause there.
Since you chose to jump up a large chunk at once, be mindful of the fact you may see a small gain in fat and/or scale weight at first. Don't let it deter you though, and stick with it. It will curb itself.That's the reason I said small jumps, most people have trouble mentally accepting that initial increase in weight by jumping calories, gradually increasing should avoid that. Both work, as long as you can mentally handle it.
Thanks mate. I lift heavier than I did before, and also for my weight 1850 still isn't crazy high I don't think, so I'm not too worried. I'm also not too worried if I get a few kg's heavier, in fact I think a few extra kg's of muscle will help fat burning as well.
So far going ok. I've had a slight increase in the scales but I think I'm slightly leaner. Hard to say. I think I'll try this till the end of the month and see. In the meantime I might read up more about CBL SA. For my situation I think keeping it simple and just eating carbs after my 3 workouts would probably work, and then stay ULC the other days. If I haven't seen too much difference doing what I'm doing now I might switch.
A question again. I have done something to my elbow ( the fucking good one 🙁 ), that feels a lot like tendonitis. I'm praying it's not but I think it is. Anyway, I won't be lifting for a week or two, to see if it comes good. Do you think I should just keep macros and calories the same as they are now?, or drop them?. I'm thinking of just eating the same calories but not excercising and seeing what happens. For my current weight ( 78kg ) most calculators suggest 2100 cals for maintenance. I've only just bumped them up to 1850, from 1650. I had my first carb nite after a week of 1850 cals, and I only put on .6kg, and look better than I normally do after a carb nite.
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