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I have posted on here a few times…I am not see the results…Some say to throw the scale out, so I did. No see much change in my body and I am going on my 5th week?6'4'', 289lbs. I am eating 2600 Calories a day. 195 g of Pro (which I think is too low) and 175g of Fat.Are my Carb nites too out of control? last carb nite I had 7 rolls of sushi, 2 pints of ice cream and a Medium pizza.Even though I meet my sub 30 g of "Useable carbs," are my carbs for the day too high? I have found the Mission Tortilla that are Carb Balance. 32 g of total carbs with 26 grams of fiber = 6 useable carbs. I usually have 2-3 of these a day. Veggies make up the rest of my carbs.
Try cutting protein down a little and adding some fat. Kind of an inverse ratio. I'm experimenting with it right now and several people around the board are doing something similar on ULC.Maybe something like 150-175g pro, 215-220g+ fat.And personally I'd kick the tortillas. That's a whole lot of carbs to be trusting the manufacturer to label correctly as fiber and not be fudging it.
Try cutting protein down a little and adding some fat. Kind of an inverse ratio. I'm experimenting with it right now and several people around the board are doing something similar on ULC.Maybe something like 150-175g pro, 215-220g+ fat.And personally I'd kick the tortillas. That's a whole lot of carbs to be trusting the manufacturer to label correctly as fiber and not be fudging it.
Thanks for responding, but I have a question...Wont I love the muscle mass I have buy dropping Protein? I have a fair amount of Muscle (228 LBM). I think you are right on the Totrilla's, but they sure do keep me full and never wanting anything...
When I first started CNS, those Carb Balance tortillas were causing a problem for me. I would lose them. I shoot for zero carbs, the 30g being carbs from veggies or incidental.
I rarely get over 90g of Protein a day! (i weigh 250lbs). Iam on CNS for 4weeks now and have changed significantly! A lot of friends an colleagues said so and my clothes say so too. Id completly cut anything "artificial". No sweeteners etc. Most of the times i just eat bacon with Sauerkraut. Or Bacon with broccoli or spinach. Also Salmon fried in ghee. Also try avoiding milkproducts of any kind. Some stall on those....Maybe your carb nite is not enough carbs and too high fat. I mean ice cream and pizza....I too eat ice cream on my CN but maybe 200g or so and that only at the end.
6'4'', 289lbs. I am eating 2600 Calories a day. 195 g of Pro (which I think is too low) and 175g of Fat.
At the very least fat intake should be equal to protein intake, if not higher(the 1:1 ratio is measured calorically, not be weight. So your ratio is fine, I was originally thinking of the ratio in grams). Recently, Kiefer has mentioned that even at a certain threshold(regardless of the fat:protein ratio), protein intake may halt ketogenesis.Are you working out? What is your activity level like? You may be able to reduce your protein intake depending on that. Even if you are working out though, you can probably still drop it a bit. What's your body fat percentage like? This can help determine protein needs.Remember, being ketogenic will help protect muscle tissue from being used for energy in a carb depleted state. Thus, needing to scarf down a lot of protein is not necessary to preserve muscle, assuming you are ketogenic of course.I had to stop eating the low carb version of things and stick to mainly a meat and veggie diet. They add a lot of stuff to them that may make them low carb but still not ok to be eating a lot of it. Also the 30 carbs is a maximum so trying to stay as low as possible is key. I notice when my CN is dirtier that I do not see the progress the next week as much as when I clean them up. CN works well for me so I wish you the best of luck.
I am in the high 180's for bodyweight with legitimate 9-10% bodyfat (full 6 pack, vascular) and I take in 120g of protein per day. Your protein is too high and your fat is too low. On carb nites focus on how many total carbs you are taking in – it should get to the point where you cannot take in enough carbs to fill out within your 6 hour window. Fat just gets in the way and fills you up.
But the real bad thing with fat on CN is, that it slow digestion and hinders insulin to spike hard enough
But the real bad thing with fat on CN is, that it slow digestion and hinders insulin to spike hard enough
Incorrect. Fat with carbs can actually potentiate a higher insulin spike.
Thanks for responding, but I have a question...Wont I love the muscle mass I have buy dropping Protein? I have a fair amount of Muscle (228 LBM).
You could probably go as low at 50g/day and still maintain muscle mass.
+1 in favor of higher fat/lower protein. As soon as I did it, I started seeing better results (even though I'm on a bit of a CBL/CN hybrid). I don't know your bf% or anything, but on my low carb days, I eat fat grams at 1 per pound of lean body mass, and somewhere in the neighborhood of .7-.8 grams of protein per pound of lean mass and sometimes lower. I also cut out the BCAA I used to take before workouts and even the zero calorie energy drinks, and I've seen much more significant results. As the rest have said, I would personally cut out those chips or any other “low carb” processed foods. Keep it very simple. Meat, eggs, cheese, coconut/MCT oil, fibrous vegetables (or even just fiber) and coffee/caffeine, then enjoy your Carb Nite, but “don't be a fat kid” as Kiefer explains in CBL. Once again, I don't know your lean body mass, but I feel like that Carb Nite you described was a bit overkill personally. When I was doing strict carb nite, I was doing lean body mass x 2 for grams of carbs and it seemed to be a bit of sweet spot. That's just a personal opinion based on my own results, though. Good luck. Don't quit, just adapt!
6'4'', 289lbs. I am eating 2600 Calories a day. 195 g of Pro (which I think is too low) and 175g of Fat.Are my Carb nites too out of control? last carb nite I had 7 rolls of sushi, 2 pints of ice cream and a Medium pizza.
If you are never hungry, that may indicate a problem.To make sure things are in the ballpark, look at your total calories for the week: that is ULC days plus your Carb Nite feast. It should average out to about equal your baseline caloric needs, or a little under. If you're like me and like excessive Carb Nites, you may do better running a noticeable caloric deficit through the ULC week (you will notice hunger sometimes). Others who eat closer to their energy needs through the week will do better with a more moderate Carb Nite.Kiefer lays this out on BioJacked TV #31, 0:49:08-1:00:12http://www.youtube.com/watch?v=gJOywYMrvks
6'4'', 289lbs. I am eating 2600 Calories a day. 195 g of Pro (which I think is too low) and 175g of Fat.
At the very least fat intake should be equal to protein intake, if not higher. Recently, Kiefer has mentioned that even at a certain threshold(regardless of the fat:protein ratio), protein intake may halt ketogenesis.Are you working out? What is your activity level like? You may be able to reduce your protein intake depending on that. Even if you are working out though, you can probably still drop it a bit. What's your body fat percentage like? This can help determine protein needs.Remember, being ketogenic will help protect muscle tissue from being used for energy in a carb depleted state. Thus, needing to scarf down a lot of protein is not necessary to preserve muscle, assuming you are ketogenic of course.
This is not necessarily true. There are quite a few people that had more success with lower fat and higher protein. Big Tex is someone who comes to mind.Try the low protein high fat protocol, but also the lower fat protocol maybe something to try to. I know Kiefer has not been promoting the .5 g/lb of fat and the 1 g/lb of protein lately, but he has before and many people saw results instantly with that.Just something to keep in mind. In my personal opinion, ketogenesis isn't everything.
6'4'', 289lbs. I am eating 2600 Calories a day. 195 g of Pro (which I think is too low) and 175g of Fat.
At the very least fat intake should be equal to protein intake, if not higher. Recently, Kiefer has mentioned that even at a certain threshold(regardless of the fat:protein ratio), protein intake may halt ketogenesis.Are you working out? What is your activity level like? You may be able to reduce your protein intake depending on that. Even if you are working out though, you can probably still drop it a bit. What's your body fat percentage like? This can help determine protein needs.Remember, being ketogenic will help protect muscle tissue from being used for energy in a carb depleted state. Thus, needing to scarf down a lot of protein is not necessary to preserve muscle, assuming you are ketogenic of course.
This is not necessarily true. There are quite a few people that had more success with lower fat and higher protein. Big Tex is someone who comes to mind.Try the low protein high fat protocol, but also the lower fat protocol maybe something to try to. I know Kiefer has not been promoting the .5 g/lb of fat and the 1 g/lb of protein lately, but he has before and many people saw results instantly with that.Just something to keep in mind. In my personal opinion, ketogenesis isn't everything.
Agreed, keto isn't everything. If you want to lose weight, the main thing is being in an energy deficit.I just wanted to chime in because like Tex, I too prefer the higher protein, lower fat protocol. But my reason for this is because I have an insane appetite and the higher protein keeps me full. In saying that though, my progress has not been slowed my any means. The fat/protein ratio is probably highly individual but I wouldn't go under .5g of fat per gram of protein consumed during a ULC period.
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