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Hi folks,StatsFemale24 yrs old5'8Current weight 192.8 lbs (28% bf)Goal weight 175 lbs (around 21% bf)Weight lift 2x a weekKettlebell training 2x a weekLight cardio 3x a weekThis is my first time doing Carb Nite. I am currently on day 9. I'm nervous because I've seen no change. I weighed 193 when I started. I only lost .2 lbs. I think I'm doing everything right. But, nothing is showing. Any advice???
Calorie wise, I take in about 1800-1900Carbs are around 15-25Fat 120-130Protein 160-180Fiber 15-20Water 8 cupsI take Omega-3 and Multi Vit.Every morning I have 2 large eggs, tbsp butter, baby spinach, 4 slices of turkey bacon or sausage, cheddar cheeseSnack choices: Pistachios, Pepperoni w/ string cheese mozzarellaLunch choices: lettuce, tuna, almonds, ranch homemade burger 90/10 with turkey baconpork loinDinner:Salmon, butter, cheese & broccoliHomemade Turkey burger, cheese, lettuce, mustardPost Workout: Whey Protein Shake
Usually it's a nutrition issue. Can you specify what you're doing on a daily basis?
I would agree here as I would expect a decent water loss from the first 10 days. The only other thing is that it has only been 9 days. It takes time to see a visable change especially because you look at yourself in the mirror everyday. Give it a month then worry about not seeing any changes.
What kind of diet were you on before beginning CNS?If you were already low carb, it's not surprising you haven't seen much of anything happen in the prep phase.
Coconut oil, MCT oil, butterI would keep carbs to an absolute minimum.Are there carbs in your protein shake? Are you taking that around training?Why so many turkey products?
To phxplay88The shake has 20g of protein and 8 carbs with 3 grams of fiber. I take it about 20 mins after working out.And I like turkey lol
Coming from that sort of diet, it wouldn't be surprising if you were already keeping glycogen pretty low. A bulk of the changes seen in the intro/prep phase of CNS is water weight changing because your glycogen is dropping without replenishment. I'd say just stick with the program and over the next 2-4 weeks you'll likely start seeing results.
Ok. I will see how everything goes tomorrow. Thanks for the advice. Currently looking to get MCT oil and coconut oil
Coming from that sort of diet, it wouldn't be surprising if you were already keeping glycogen pretty low. A bulk of the changes seen in the intro/prep phase of CNS is water weight changing because your glycogen is dropping without replenishment. I'd say just stick with the program and over the next 2-4 weeks you'll likely start seeing results.
+1This is really the only explanation I can think of. Also take some additional measurements to weight, like waist measurements and photos as well.
Calorie wise, I take in about 1800-1900Carbs are around 15-25 = 80Fat 120-130 = 1125Protein 160-180 = 680Fiber 15-20Water 8 cupsI take Omega-3 and Multi Vit.Every morning I have 2 large eggs, tbsp butter, baby spinach, 4 slices of turkey bacon or sausage, cheddar cheeseSnack choices: Pistachios, Pepperoni w/ string cheese mozzarellaLunch choices: lettuce, tuna, almonds, ranch homemade burger 90/10 with turkey baconpork loinDinner:Salmon, butter, cheese & broccoliHomemade Turkey burger, cheese, lettuce, mustardPost Workout: Whey Protein Shake
i would worry about your pistachio and almond intake...(usually nuts are 50% fat 25% carbs 25% protein, especially if they are salted, the salt mixture usually contains Dextrose[sugar])make sure you don't have a "low-fat" ranchyour fat should be higher, and protein lower.Hope your kettle-bell training is heavy and not just "toning". The goal with low carb and carb nights has a good portion to deal with glycogen replenishment, and in order to replenish them, they must be used up. on a low end of the scale(low muscularity), humans have storage for about 200g of carbs and mix that with about 3 to 4 parts water, you get 800-1000 grams of glycogen(2lbs-2.2lbs) it is possible that you are depleted with 2lbs of loss.
Is there other good resources for fat besides what is in the meat?
Always cheeses, cream cheese, full fat ranch, full fat butter, avocado. and if you want more fat, get away from the turkey... get real bacon.
Is there other good resources for fat besides what is in the meat?
Always cheeses, cream cheese, full fat ranch, full fat butter, avocado. and if you want more fat, get away from the turkey... get real bacon.
Eh cheese tend to be over ate and full fat ranch...unless made at home, the store bought is full of crappy ingredients. Not saying these recommendations are bad, just butter, coconut oil, ghee, bacon, some cheeses (moderate), canned coconut milk are pretty good.
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