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Hey guys,I've been doing CNS now for 4 weeks, but feel I've been stumbling along. I started at 145lbs and have lost 5lbs to date, I use body fat scales for my fat % which has come down from 35.7% to 33.5%. Not much change in my clothes fitting or visibly though.I am an amateur competitive powerlifter and currently doing Westside training 4 x week. My goal is to lose body fat, get down to 130lbs and then switch over to CBL for Lean muscle gain. My upper body is pretty lean, all fat is in the thighs and usual female areas! Last week I changed my fat:protein ratio to 1:1g/ lb desired body weight, but just listened to Keifers podcast episode 27 and he said it should be 0.5:1g. Can someone shed some light on this for me please?Also, I am wondering if I should be doing CBL instead as my training is pretty intense and I don't want to lose any of the strength that I've worked hard get so far.Any feedback would be great, thanks 😉
Hey guys,I've been doing CNS now for 4 weeks, but feel I've been stumbling along. I started at 145lbs and have lost 5lbs to date, I use body fat scales for my fat % which has come down from 35.7% to 33.5%. Not much change in my clothes fitting or visibly though.I am an amateur competitive powerlifter and currently doing Westside training 4 x week. My goal is to lose body fat, get down to 130lbs and then switch over to CBL for Lean muscle gain. My upper body is pretty lean, all fat is in the thighs and usual female areas! Last week I changed my fat:protein ratio to 1:1g/ lb desired body weight, but just listened to Keifers podcast episode 27 and he said it should be 0.5:1g. Can someone shed some light on this for me please?Also, I am wondering if I should be doing CBL instead as my training is pretty intense and I don't want to lose any of the strength that I've worked hard get so far.Any feedback would be great, thanks 😉
There is a discussion going on throughout the fourms and the Facebook DH Page that you can look on.
Thanks Big Tex. I've been reading heaps on here, sorry to ask a question that's already been asked. I just got a little confused after listening to the podcast today! your advice has been helpful on this forum. Will look at Keifers FB page tonight.
Thanks Big Tex. I've been reading heaps on here, sorry to ask a question that's already been asked. I just got a little confused after listening to the podcast today! your advice has been helpful on this forum. Will look at Keifers FB page tonight.
Trust me, I completely understand the frustration and confusing that happens here on the forums, podcasts, and FB Page. It happens. From what you do have to understand is that what we say you will have to take for a grain of salt. We do our very best to help each and every member and ourselves. But we don't know CBL and CNS like the creator DH Kiefer himself does. Also no need to apologize, we get it all the time from many members who pop in here to ask one question and then disappear for God knows how long.
I can't speak for others but since switching my ratios from 1g:1g to 1g protein:0.5g fat 2 days ago, my abs are noticeably more defined. And the most success I've had with past diets has also had about the same ratio. Trying to stick to the 1g:1g I was just a bit on the puffy side.
Hey guys,I've been doing CNS now for 4 weeks, but feel I've been stumbling along. I started at 145lbs and have lost 5lbs to date, I use body fat scales for my fat % which has come down from 35.7% to 33.5%. Not much change in my clothes fitting or visibly though.I am an amateur competitive powerlifter and currently doing Westside training 4 x week. My goal is to lose body fat, get down to 130lbs and then switch over to CBL for Lean muscle gain. My upper body is pretty lean, all fat is in the thighs and usual female areas! Last week I changed my fat:protein ratio to 1:1g/ lb desired body weight, but just listened to Keifers podcast episode 27 and he said it should be 0.5:1g. Can someone shed some light on this for me please?Also, I am wondering if I should be doing CBL instead as my training is pretty intense and I don't want to lose any of the strength that I've worked hard get so far.Any feedback would be great, thanks 😉
Hey Viper,I'm a relative newbie to the whole CNS program and I wasn't being very rigid in my approach the first 6-7 days. After that I came on here and saw the 0.5:1g ratio and switched and lost a couple of pounds more or less instantly (1-2 days). Most of that is likely to be water weight but the difference was quite noticeable in my overall frame and yesterday was the first day that I actually looked in the mirror and saw a difference.I'm a big guy but I've been working out in the gym about 3-4 times a week for the past two and a bit years, so I know my body pretty well. I would recommend giving .5:1 ratio a go but it is meant mainly for getting shredded before a competition (at least that's my understanding). Personally those ratios should suit me better as I have a similar BMI to yourself and 1:1 just doesn't cut out enough overall calories for me. Remember CNS is still a diet, so you need to keep giving your body that excuse to burn the excess. There are some guys on here, like Cory, who are 180lbs of lean mass. He may be able to give you better tips for lifting, as my priority is to lose fat - fortunately I don't have to work hard to maintain muscle and have always had a 'broad' frame.The takeaway advice would be to stick with the main principles and experiment to see what works for you. Everyone is different.
I've been doing CNS now for 4 weeks, but feel I've been stumbling along. I started at 145lbs and have lost 5lbs to date, I use body fat scales for my fat % which has come down from 35.7% to 33.5%. Not much change in my clothes fitting or visibly though.
that's not too bad in my opinion.
I am an amateur competitive powerlifter and currently doing Westside training 4 x week. My goal is to lose body fat, get down to 130lbs and then switch over to CBL for Lean muscle gain. My upper body is pretty lean, all fat is in the thighs and usual female areas!
I think as a woman, CNS would be the best start. Once you're comfortable with it and are closer to your desired weight it would be good to try switching. Kiefer has a good article on birth control on the homepage of this site. He adds that women should cycle between the two, something that's mentioned on podcast and floats around the forums. Just good to look into.
Last week I changed my fat:protein ratio to 1:1g/ lb desired body weight, but just listened to Keifers podcast episode 27 and he said it should be 0.5:1g. Can someone shed some light on this for me please?
I think the podcast is very clear - so listen to the part where he addresses the ratios again...then transcribe his answer lol. I had to do that so I'd be totally clear on what he actually said. There is a major thread about this - I just don't have time at the moment to search through my posts and add it here...but I think just listening to that part of the podcast will clear it up best.
Also, I am wondering if I should be doing CBL instead as my training is pretty intense and I don't want to lose any of the strength that I've worked hard get so far.
I've gained considerable strength on both diets. I wouldn't worry about losing any on CNS. Just work your heaviest days around your CN. IF you see a decrease in strength then you'll want to reassess your ULC days and your CN, maybe adding an extra CN during the week. In general, it's one crazy experiment once you delve into CBL. I've been doing CBL/CN for 6 months as of November 21st so it's been a roller coaster trying to figure everything out. It was the worst when I did CBL 6 nights a week - not good for me and probably not good for most women unless you keep the backloads small. I'm currently on a Sat/Sun CN's with 5/3/1 and it's the first time I've made serious progress. That's only been for 5-6 weeks so I'm hesitant to say it's "the answer" but it's the closest I've come so far! I'm also dropping my ratios to .7f/.9p since I'm on a rogue style. .5:1 is a little too hard...make one change at a time. It doesn't sound like CNS isn't working for you.
Yeah, I was leary of the 1:1 as well. I weigh in around 200lbs. So if Im taking in 200g each of carbs and fats, Im already at 2600kcals. Add in the 30g of carbs and Im at 2720. That is pretty much maintenance calories if Im not working out , and not much of a deficit otherwise.I've always liked the approach of backing into your weight loss. Assuming my maintenance is 2800 kcals and I want o lose roughly a pound a week, I need to eat on average 2300 a day.So now I can back into my fat since I know protein is at 1g/lb and carbs are at 30g totalPro - 200g = 800 kcalsCarbs - 30g - 120 kcalsSo now 2300 kcals - 920 kcals = 1380 kcals for fat1380/9 = 153g of fat.So a better ratio for me is about .75:1 fat to protein. But all in all I don't sweat it too much.UPDATE:Based on Podcast 27 Kiefer sounds like he is recommending .5g/lb of desired weight for fat. I think this is better than 1:1. But backing into a number that works for your goal I think is best.
Yeah, I was leary of the 1:1 as well. I weigh in around 200lbs. So if Im taking in 200g each of carbs and fats, Im already at 2600kcals. Add in the 30g of carbs and Im at 2720. That is pretty much maintenance calories if Im not working out , and not much of a deficit otherwise.I've always liked the approach of backing into your weight loss. Assuming my maintenance is 2800 kcals and I want o lose roughly a pound a week, I need to eat on average 2300 a day.So now I can back into my fat since I know protein is at 1g/lb and carbs are at 30g totalPro - 200g = 800 kcalsCarbs - 30g - 120 kcalsSo now 2300 kcals - 920 kcals = 1380 kcals for fat1380/9 = 153g of fat.So a better ratio for me is about .75:1 fat to protein. But all in all I don't sweat it too much.UPDATE:Based on Podcast 27 Kiefer sounds like he is recommending .5g/lb of desired weight for fat. I think this is better than 1:1. But backing into a number that works for your goal I think is best.
Your carbs should be well below 30g. Mine I keep below 10g/day most of the time. 30 is cutting it too close because you can't always account for all trace carbs in food,and supplements therefore taking you well over the 30g and you not knowing it.
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688
Wow, thanks guys for your input. I changed mine and my husbands (who's also doing CNS) diet to a 1:1 ratio just 5 days ago. I must admit, since increasing it, my energy levels have increased immensely, up until now I was finding the weights felt soooo heavy!! Not sure if its down to the extra fat or not?? What I get from the more I read, is that this is a diet that needs to fit the individual person, and what works well for one might not for another. I think I will leave the ratio as it is for now, for 2 weeks, then if I feel it's not working, I'll work on the .75:1g and see how that goes.Im definitely enjoying the process and looking forward to getting this 40yr old body in shape and shredded for summer!!!! (In New Zealand). Thanks for your help everyone 🙂
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