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Hi everyone,My wife and I have been doing CNS for about 3 weeks now. We have had some really good results early on, but the last carb nite we over did it and it took a week and some change to lose the weight that we gain from the carb nite. I went with Kiefer's advice and went harder than lighter on our carb nite, but clearly we have some adjusting to do. I know that we are all different and our bodies react differently to foods. Some people can go crazy on their carb nite and some can't. We seem to be the latter of the two. However, if possible I was wondering what other CNS vets that have had the same issues as we are are eating on their carb nites and sweet snack thereafter. He says lean protein and starchy carbs, but my wife and I like to go out for dinner and I was wondering what types of things were fair game. I know I'm over thinking it, but doing a carb nite and then spending 6 days to lose the 3 pounds you gain is frustrating to say the least. Just looking for some advice to put us in the right direction. For reference our last carb nite looked like this: We had sushi for our first meal around 5pm. Somewhere in the range of 3 rolls each. After that we had two cookies from Barnes and Noble. Around 8pm I had 3 pancakes and my wife (who loves bread) had 4 crescent rolls. She was too full to continue, so about 10:30 I had 2 donuts and went to be around 11:15. Thank you for any help and advice. We really appreciate it!Have a great night!
Hi everyone,My wife and I have been doing CNS for about 3 weeks now. We have had some really good results early on, but the last carb nite we over did it and it took a week and some change to lose the weight that we gain from the carb nite. I went with Kiefer's advice and went harder than lighter on our carb nite, but clearly we have some adjusting to do. I know that we are all different and our bodies react differently to foods. Some people can go crazy on their carb nite and some can't. We seem to be the latter of the two. However, if possible I was wondering what other CNS vets that have had the same issues as we are are eating on their carb nites and sweet snack thereafter. He says lean protein and starchy carbs, but my wife and I like to go out for dinner and I was wondering what types of things were fair game. I know I'm over thinking it, but doing a carb nite and then spending 6 days to lose the 3 pounds you gain is frustrating to say the least. Just looking for some advice to put us in the right direction. For reference our last carb nite looked like this: We had sushi for our first meal around 5pm. Somewhere in the range of 3 rolls each. After that we had two cookies from Barnes and Noble. Around 8pm I had 3 pancakes and my wife (who loves bread) had 4 crescent rolls. She was too full to continue, so about 10:30 I had 2 donuts and went to be around 11:15. Thank you for any help and advice. We really appreciate it!Have a great night!
I would say that is pretty reasonable. Sushi is my go to for CN. You can try limiting the sugar to see how that goes. I honestly wouldn't be too concerned at this point. Not everyone is gonna drop 5 lbs a week. 1-2lbs is solid progress.
Thank you for the response. The sugar may have been an issue. Since our last carb nite we haven't lost any weight and that was 11 days ago. We are going to have another one tonight, so we hope that sparks something. Thank you again.
Thank you for the response. The sugar may have been an issue. Since our last carb nite we haven't lost any weight and that was 11 days ago. We are going to have another one tonight, so we hope that sparks something. Thank you again.
What is your ULC eating like during the week? Do either of you have normal exercise routines (I know this is not required I am just trying to get an idea of what the rest of your week is like)?
Thank you for the response. The sugar may have been an issue. Since our last carb nite we haven't lost any weight and that was 11 days ago. We are going to have another one tonight, so we hope that sparks something. Thank you again.
What is your ULC eating like during the week? Do either of you have normal exercise routines (I know this is not required I am just trying to get an idea of what the rest of your week is like)?
For me high fat and moderate protein. My wife charts her stuff on my fitness pal and we do really well with fat and protein on non carb nite days. Our calories are around the range it should we have anywhere 15-25 carbs a day. Never over 30 for sure. We shoot for 65% fat and 30% protein. I do eat a bit more protein than her because of weight training, but things seem pretty good. Sometimes our fat may not be high enough. That's what makes this so frustrating we seem to be doing things right. I lift weights 4 days a week and do cardio 4-5 days a week, just depends. Weight training sessions are pretty heavy and somewhat intense for me. For example sets of 275 on incline bench press etc. My PW shake is a scoop of WI, 5g of creatine and leucine.We started off killing it. I've lost 16 pounds and she's lost 12 or so. After the carb nite before the last we both lost 2 lbs, but since Jan 20th we've lost nothing and my wife hasn't lost what she gained from her last carb nite. I don't expect crazy numbers each week and I know some weeks you don't lose weight, but zero weight loss in 11 days is a bit odd for me. Thanks for your help again.
I'm pretty sure I've read Mr. Kiefer say that women can vary plus-or-minus ten pounds on any given day. You'll probably get a more comprehensive answer from someone else, but it looks like you're trying to overanalyze the conditions of one week out of only a couple of weeks of doing this. Not to mention your huge weight loss at the start. I don't think you are working with enough data yet to really make any smart decisions in terms of large-scale changes. I think I'd be kind of scared if you were losing 12-16 pounds every 1-2 weeks. That would suggest that you would essentially be to your ideal body size in a couple of months. These things take years.
In one of Keifer's YouTube videos he mentions the ratio of fat to protein should be 1:1 based on calories while on CNS and 1:1 based on grams with CBL. I would give that a try for a couple of weeks to see what happens. In both scenarios he said to match protein grams to lbs of desired body weight at best. I had pretty good success with this until I switched to CBL due to the fact that I like to workout. I saw better results with carb backloading because of my workouts. I personally think CNS only works for me if I don't do much lifting. Max of 3 times a week strength training protocol like Shockwave and minimal cardio. 2-3 times of HIIT at most and many people say they do that within the first 2-3 days after a carb nite to speed up the depletion from the carbs.As far as heavy cardio, I read something somewhere about cortisol levels hindering progress. I can't remember if it was an athlete.io article or video on his YouTube channel.I'm definitely no expert as I've only been experimenting for 6 months on and off, but all I can say is try new things. If you stall for a couple of weeks knowing you have been spot on then maybe you can adjust. Also there are more articles out there from Keifer's website and YouTube channel that might have your answer. It's all about adjustment. Sent from my iPad using Tapatalk
Thank you for the response. The sugar may have been an issue. Since our last carb nite we haven't lost any weight and that was 11 days ago. We are going to have another one tonight, so we hope that sparks something. Thank you again.
What is your ULC eating like during the week? Do either of you have normal exercise routines (I know this is not required I am just trying to get an idea of what the rest of your week is like)?
For me high fat and moderate protein. My wife charts her stuff on my fitness pal and we do really well with fat and protein on non carb nite days. Our calories are around the range it should we have anywhere 15-25 carbs a day. Never over 30 for sure. We shoot for 65% fat and 30% protein. I do eat a bit more protein than her because of weight training, but things seem pretty good. Sometimes our fat may not be high enough. That's what makes this so frustrating we seem to be doing things right. I lift weights 4 days a week and do cardio 4-5 days a week, just depends. Weight training sessions are pretty heavy and somewhat intense for me. For example sets of 275 on incline bench press etc. My PW shake is a scoop of WI, 5g of creatine and leucine.We started off killing it. I've lost 16 pounds and she's lost 12 or so. After the carb nite before the last we both lost 2 lbs, but since Jan 20th we've lost nothing and my wife hasn't lost what she gained from her last carb nite. I don't expect crazy numbers each week and I know some weeks you don't lose weight, but zero weight loss in 11 days is a bit odd for me. Thanks for your help again.
Seems like you are eating fine during the ULC period. That is a lot of cardio for a male. Some on here may knock it but if you enjoy it I think it is ok (just don't go crushing a hour of heavy jogging/running). You will especially want to make sure you are eating enough with the amount of exercising you are doing. Under eating while doing CNS and exercising can definitely cause stalls.The initial large loss is mainly water from depleting carbs. Women tend to hold glycogen so you wife may want to add exercise the next day or two after a CN if she doesn't do any. Otherwise keep on keeping on and you will see progress.
Also you will always start off with the weight screaming down due to the water weight lost during carb depletion. That's expected. As far as fat loss it will be much slower. 1-2 pounds a week is ideal and measurements are much more accurate than weight since you will simultaneously be gaining lean muscle mass while losing fat. A woman can especially look much smaller and still weight 10 more pounds than before. Sent from my iPad using Tapatalk
My wife and I have been doing CNS for about 3 weeks now. We have had some really good results early on, but
I use three devices and also had a Dexa scan started when I began. Why? Because win or lose, pass or fail, this time, I am going to have accurate data.There is nothing worse than dieting and not knowing what's going on.Simple daily data becomes a powerful tool in a spreadsheet using Excel.Having ALL the data allows you see fat loss or potential lean mass gain, even when weight at scale in bouncing up and down all week.Sure, you can sense clothes fitting looser, but that is "subjective". Get hard data instead.You should as a minimum...Buy one or two different scales that do weight, body fat and water. Track every morning upon waking. Log all results.Use a second brand of scale as a 2nd and confirming tracker of change.Track weight, water and body fat percentage.I am doing this because I know well enough from past history the scale lies.I lost 50 pounds as a vegan fast...but what did I lose? Water, fat, muscle, how much of each? Never tracked it.Huge mistake.
I'm pretty sure I've read Mr. Kiefer say that women can vary plus-or-minus ten pounds on any given day. You'll probably get a more comprehensive answer from someone else, but it looks like you're trying to overanalyze the conditions of one week out of only a couple of weeks of doing this. Not to mention your huge weight loss at the start. I don't think you are working with enough data yet to really make any smart decisions in terms of large-scale changes. I think I'd be kind of scared if you were losing 12-16 pounds every 1-2 weeks. That would suggest that you would essentially be to your ideal body size in a couple of months. These things take years.
You are completely correct. I think I'm overanalyzing for sure and like others have said below the bulk of initial weight loss was water and carb depletion. I misspoke in my 1st post, we have been doing CNS a tad over a month now. Over the last few weeks we've lost a few pounds. The problem is I've read so many articles, listened to almost as many podcasts about this stuff that it's made me over think it.
In one of Keifer's YouTube videos he mentions the ratio of fat to protein should be 1:1 based on calories while on CNS and 1:1 based on grams with CBL. I would give that a try for a couple of weeks to see what happens. In both scenarios he said to match protein grams to lbs of desired body weight at best. I had pretty good success with this until I switched to CBL due to the fact that I like to workout. I saw better results with carb backloading because of my workouts. I personally think CNS only works for me if I don't do much lifting. Max of 3 times a week strength training protocol like Shockwave and minimal cardio. 2-3 times of HIIT at most and many people say they do that within the first 2-3 days after a carb nite to speed up the depletion from the carbs.As far as heavy cardio, I read something somewhere about cortisol levels hindering progress. I can't remember if it was an athlete.io article or video on his YouTube channel.I'm definitely no expert as I've only been experimenting for 6 months on and off, but all I can say is try new things. If you stall for a couple of weeks knowing you have been spot on then maybe you can adjust. Also there are more articles out there from Keifer's website and YouTube channel that might have your answer. It's all about adjustment. Sent from my iPad using Tapatalk
I've heard from him also that to much protein blocks your body from getting into a ketogenic state. I just keep protein higher b/c I'm trying to maintain and grow lean muscle mass. I thought about doing CBL, but I don't think my body fat % is low enough quit yet. I weight 286 right now and if I were to guess I'm around 22-25% body fat range. I didn't think my body fat was low enough yet to do CBL yet. My plan was to get into the teens and go from there. You are right though its all about adjusting and experimenting with what works. Just frustrating to get there sometimes.
I just keep protein higher b/c I'm trying to maintain and grow lean muscle mass. I
The increase in protein and calories needed to build muscle, is most likely, minimal compared to what we all believe.I believe it was Mike Mentzer who suggested a glass of milk a day was enough to add 15 pounds over a year.I wish I had some medical studies to cite, but I know it's going to be more true than false.
I just keep protein higher b/c I'm trying to maintain and grow lean muscle mass. I
The increase in protein and calories needed to build muscle, is most likely, minimal compared to what we all believe.I believe it was Mike Mentzer who suggested a glass of milk a day was enough to add 15 pounds over a year.I wish I had some medical studies to cite, but I know it's going to be more true than false.
This is true.You wont gain ANY extra muscle with 1g per lbs, 1.3g per lbs, 2g per lbs then you would with 0.8g (roughly) per lbs of LBM. Fat/ketones is more muscle sparring the protein is. In fact excess protein shifts to a glucose metabolism and your body will get it from muscle if not carbs. If you are trying to cut fat while maintain muscle focus on fat, if you are trying to gain muscle get most of your excess calories past 0.8g protein lbs/LBM and .5g fat per lbs TBW (assuming you are lean).
I just keep protein higher b/c I'm trying to maintain and grow lean muscle mass. I
The increase in protein and calories needed to build muscle, is most likely, minimal compared to what we all believe.I believe it was Mike Mentzer who suggested a glass of milk a day was enough to add 15 pounds over a year.I wish I had some medical studies to cite, but I know it's going to be more true than false.
This is true.You wont gain ANY extra muscle with 1g per lbs, 1.3g per lbs, 2g per lbs then you would with 0.8g (roughly) per lbs of LBM. Fat/ketones is more muscle sparring the protein is. In fact excess protein shifts to a glucose metabolism and your body will get it from muscle if not carbs. If you are trying to cut fat while maintain muscle focus on fat, if you are trying to gain muscle get most of your excess calories past 0.8g protein lbs/LBM and .5g fat per lbs TBW (assuming you are lean).
Interesting. I've heard Kiefer say in a podcast somewhere that people whose goal is not 100% fat loss, but muscle gain as well, should eat more protein than someone who is concerned with just pure fat loss alone. I'm pretty sure his suggestion was 1 gram of protein per lb of LBM as well. I'm not coming close to that, but I'm I still try to get as much as I can. I don't live and die by it.
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