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So I'm on my second round of CN and am 3 months in with zero weight loss. The first time I did CN I ran the program for 4 months and was very pleased with my results. However, I was performing way too much cardio 4-5 days per week and destroyed my testosterone and metabolism. I spent 6 months on T therapy and carb backloading without cardio sessions to try and reach some sort of homeostasis. My weight jumped from 168 to 205. Spent that time putting on muscle, why not it burns the fat and I'm on T anyway right. This time around I'm not sure what the hold up is. My macros are the same every day because I eat the exact same meals/quantities each day. I am waning off of T therapy now and realize much of my problem is surely water weight, but there has to be something missing in my “equation.”Fat = 90g / Carbs = 13 g / Protein = 195 g Currently I weigh 205 lbs and would like to drop to 185. I'm lifting 5 days per week and adding in 2 HIIT sessions per week. My training sessions consist of 5/3/1 type volume with DL, BP, OHP, Squat being the staples. I'm using H blend for my post workout and meals throughout the day consist of bacon, eggs, and pecans with chicken and broccoli for dinner. I'm very active, as I coach soccer 2-5 days per week. Could I be eating too little? Total calories are at 1668/day with an estimated 1000/cal per day expenditure. My CN is as follows3-4 pm: D blend shake with 2 cookies and a banana7 pm : Dinner (basmati rice, 8oz chicken, 1 sweet pot.)9pm: cocoa pebbles in 2% 10pm: maybe ice cream if I have it, or a scoop of peanut butter and another protein shakeBe critical. I'm not offended easily especially if I'll learn from it. Need an educated outsider's perspective. If I had to guess, I'm "over training" and need to eat more to ensure recovery. Right now my BF is 17% up from 11% a year ago due to the weight gain while on T therapy. Looking to be patient and drop to 185 and hopefully 11-13% bf. Thank you in advance
since coming off T therapy have you had your estrogen levels checked?for food you could try lowering protein a bit and upping fat a bit and see how you respond to that
How long have you been running the .5g/BW fat intake? It might be a good idea to to start ramping it up to around .75g Reason for that is because I started off on the low side and now hold steady around .75g Keep your protein at that amount, but can go as low as .8g/BW. How's your energy levels two days after your CN? I'd imagine fairly poor from the lack of fat intake. Now your CN, the sweet potato, does your body seem to feel bloated or gassy? If so, you may not be able to tolerate or digest SP very well, I have a link that explains in the CNS threads I believe. Also may not be entirely the best potato to start off with. Try white or winter squashes. Even jasmine rice or sushi rice is better. The nutter butters should be limited, while they're okay in moderation its best to limit it. Just because of easy fat storage if consumed too much. I also believe you're not consuming all that much on the Nite as well.
+1 On the fat intake. Its not even .5:1.My suggestions are that your fat needs to go up, protein looks fine but it wont hurt, and may benefit you to drop it slightly.Also 5 lifts and 2 HIIT sessions on CNS is a lot. You putting a lot of added stress on your body. Wether you feel it or not its there, and could be affecting results. If your going to do HIIT keep it to POST-CN. Keep your 5 lift days and have at least 1 day out of the gym a week.
How long have you been running the .5g/BW fat intake? It might be a good idea to to start ramping it up to around .75g Reason for that is because I started off on the low side and now hold steady around .75g Keep your protein at that amount, but can go as low as .8g/BW. How's your energy levels two days after your CN? I'd imagine fairly poor from the lack of fat intake. Now your CN, the sweet potato, does your body seem to feel bloated or gassy? If so, you may not be able to tolerate or digest SP very well, I have a link that explains in the CNS threads I believe. Also may not be entirely the best potato to start off with. Try white or winter squashes. Even jasmine rice or sushi rice is better. The nutter butters should be limited, while they're okay in moderation its best to limit it. Just because of easy fat storage if consumed too much. I also believe you're not consuming all that much on the Nite as well.
Been at .5g/lb desired bw since first week of August. 2 days after CN I'm usually feeling good. CN on Friday, lift on Sat., HIIT on Sun. Lift on Mon. Legs on Tues (this is where I start sucking wind). Lift Wed, off Thur, lift Friday AM and repeat. As for my CN, do you think I should eat larger quantities of Jasmine/sushi rice and make the potato switch? Cut the pb and stick to ice cream or a low fat pastry? As for CN bloat, it doesn't matter what I eat, I feel very bloated. Even tried last week to consume my calories in shakes only for the first 4 hrs. Blended with water and egg whites, no milk, and still felt horribly bloated. Maybe its the high protein intake with carbs that's causing that? Thank you very much. Please continue to pick this apart.
Been at .5g/lb desired bw since first week of August. 2 days after CN I'm usually feeling good. CN on Friday, lift on Sat., HIIT on Sun. Lift on Mon. Legs on Tues (this is where I start sucking wind). Lift Wed, off Thur, lift Friday AM and repeat. As for my CN, do you think I should eat larger quantities of Jasmine/sushi rice and make the potato switch? Cut the pb and stick to ice cream or a low fat pastry? As for CN bloat, it doesn't matter what I eat, I feel very bloated. Even tried last week to consume my calories in shakes only for the first 4 hrs. Blended with water and egg whites, no milk, and still felt horribly bloated. Maybe its the high protein intake with carbs that's causing that? Thank you very much. Please continue to pick this apart.
You have not been at .5:1 Ratio. Based on your initial post I can say that you have most certainly been < Than that. Upping your fat intake is going to be crucial here.As far as the bloating, you shouldn't be taking in a tremendous amount of protein on CN. It will surely be in you dinner meal. But adding it in and taking it in isn't necessary or ideal throughout the CN itself. Taking in just rice and taters probably isnt going to get you far either. The taters more than the rice though. Go for some ice cream, pancakes, something thats really going to get you insulin spiking through the roof. To me it looks like your ULC days are the big problem here. I really dont think your getting enough fat in.
So you mention no weight loss. What is your body fat? Are you fitting into clothes better and mirror showing progress? Measurements besides the scale too? Also the amount of lifting during the ULC week might be a tad much if you're not fueling yourself properly. So it'll add unwanted stress which raises cortisol levels. I'd start off low fat with rice and/or potatoes then maybe tapper off the carbs with a little more fat intake with the carbs too. However, the ULC week is the more concern if you're not eating the right basics.
More fat on my ULC days = at least .5g or even .75gMore high GI foods and less protein/fat on my CNmore recovery time/less volume OR maybe add a banana to my PWO shake? I remember a podcast where Keifer mentions that protocol. anything else guys?
On ULC days no carbs PWO. Banana is ok for PWO on CN if your session is immeditley followed by your CN. I honestly think you need to go above .5:1. So think in terms of .75:1 or above will probably yield you better results. Because what you were thinking was at least .5:1 was not working.
On ULC days no carbs PWO. Banana is ok for PWO on CN if your session is immeditley followed by your CN. I honestly think you need to go above .5:1. So think in terms of .75:1 or above will probably yield you better results. Because what you were thinking was at least .5:1 was not working.
Wrong...PWO carbs on CNS is a Kiefer mod for CNS.
+1^^Yep he made a Tubecast video last year about it, HOWEVER it was for his clients and he structured their diet for them personally. He just mentioned it to the crowd to show that with modifications, certain scenarios can occur.
Right I remember that, but general guidelines for CNS suggest sans carbs PWO on ULC days. In terms of someone struggling to get results it would probably be best to do so.
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