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Hey allnew to the forums just recently bought CBL book and read threw the entire book. Decided to start with the prep phase right after christmas holidays went from about 219 @ roughly 22% bf down to 210 @ 21% (have access to reputable body comp scale) majority lost was water weight which is whats expected. Ideally my goal is to lower body fat as quick as possible but not lose muscle along the way shooting for around 10% bf i suppose is my goal.Question now comes that i've read more and more and listened to some of the biojacked radio posts i'm wondering if CBL is the way to go or go towards CNS? Looking for any and all suggestions for either CBL or CNS or point me in the direction of someone thats kind of in my same area. I enjoy training and under normal circumstances i can get to the gym nightly. I also generally attempt to get up (5am) and do a HITT session a few days during the week before work
For pure fat loss, CNS. I'm also 23, and am working my way down from 16-17% BF. Even on CNS, I've experienced quite a bit of muscle gain. CBL is generally most effective when you're already sub-15%.
What type of training are you doing along with CNS. I've been working out diligently for well over a year i started last January (2012) at 255 and 30% bf and worked down under 220 recently by just doing, what i've learned now is bad, steady state cardio plus weight training but no "specific" program. My fault for not looking into it sooner but trying to get my shit in line to produce better results quicker.
Hey allnew to the forums just recently bought CBL book and read threw the entire book. Decided to start with the prep phase right after christmas holidays went from about 219 @ roughly 22% bf down to 210 @ 21% (have access to reputable body comp scale) majority lost was water weight which is whats expected. Ideally my goal is to lower body fat as quick as possible but not lose muscle along the way shooting for around 10% bf i suppose is my goal.Question now comes that i've read more and more and listened to some of the biojacked radio posts i'm wondering if CBL is the way to go or go towards CNS? Looking for any and all suggestions for either CBL or CNS or point me in the direction of someone thats kind of in my same area. I enjoy training and under normal circumstances i can get to the gym nightly. I also generally attempt to get up (5am) and do a HITT session a few days during the week before work
The general consensus is to utilize the CNS protocol to lean up. I think CBL SA wont be very effective until you at least reach 15% bf or less... Then transition to CBL SA so as to increase muscle and burn the remaining fat simultaneously. The more lean body mass you have = the greater your metabolism and the more your muscle cells become insulin sensitive. Start with thatTraining: If you are training on CNS, avoid super high volume programs - your ability to recover will be a lot less than that of a diet rich in carbs. My advice is to pick a particular exercise to accel in and have your carb nite the night before, which will ensure you will some glycogen to do work while burning the fat throughout the week. Shockwave works wonders for mostavoid steady state cardio. opt out for H.I.I.T instead the day after carb nite or the second day after if you do the above.
appreciate the advice i wouldn't see an issue with doing 4-5 HITT sessions a week to assist with the fat loss do you
4-5 HIIT sessions a week is like 4-5 sessions too many. Lol j/k. But 1 is plenty with CNS 2 if you CBL. When I started I was in the shoes you're in now, right around 220 and 20+% BF. stick with CNS you'll be greatfull you did. I tried CBL without much success due to personal reasons not cause it doesn't work. With CNS I've been able to really get things dialed in on the diet front and when I switch back to cbl I will have a better understanding of what/when/how much to eat. Best of luck to you sir
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688
So since you started in the same ball park as i am. What do you suggest a “generic” gym schedule should be? Meaning HITT 1 day a week or i might do 2 just because. And then weight training, how long would you guess it would take to drop about 5%
appreciate the advice i wouldn't see an issue with doing 4-5 HITT sessions a week to assist with the fat loss do you? how do i go about getting ahold of someone that runs this forum to figure out why i can't get to the purchasing screen for CNS. I had no issues with CBL but its not working for some reason..any idea?
The point of the HIIT is to deplete glycogen stores... so i wouldn't do any HIIT after the 2nd day after your carb nite. Stick with Heavy lifting - low volume (moderate if you are experienced) so as to not zap the Nervous System. Check out the shockwave protocol, it's proven effective.http://www.shockwaveprotocol.com/
I keep getting that server error. to download the shockwave id really like to give it a try but from what i understand its down for a while until they release the new system. Can anyone send it to me?
Obviously every persons body responds different to each diet and such but what is a baseline on how long it should take to drop about 5% bf? 2 months..? longer? shorter?
So since you started in the same ball park as i am. What do you suggest a "generic" gym schedule should be? Meaning HITT 1 day a week or i might do 2 just because. And then weight training, how long would you guess it would take to drop about 5%
I train fasted in the morning doing 5/3/1 4 day split with no HIIT whatsoever ( I'd probably see better results with one hit session day or two after my CN) . I dropped 6% BF in about 4-5 months and I've been screwing up here and there. You'll see the results just stick to it and try not to derail that much. Life's a bitch and always gets in the way but that's what makes it fun
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688
Well i'm shooting to drop fairly quickly although i know that is a pretty “unrealistic”goal. but i should be able to stick to it very well my biggest challenge is the fact my girlfriend and her 3yo little girl live with me so having a real strict meal plan is always a struggle seeing them eat “shit” every night
For pure fat loss, CNS. I'm also 23, and am working my way down from 16-17% BF. Even on CNS, I've experienced quite a bit of muscle gain. CBL is generally most effective when you're already sub-15%.
How did you know yougain muscle on a diet that is not as designed possible to gain muscle? Strength maybe, but not muscle
Actually after little while eating strict becomes easy as hell. My wife eats whatever the fuck she wants in front of me and after first two months I've learned to just shut it out and make my meals when hungry. You gotta hold yourself accountable cause no one else will
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688
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