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**Moved to this forum from the CNS book forum**Hi all! Bear with me here, but I'll try to keep this as short as possible while still giving all the details.I've been doing CF (I know, I know, Keifer hates CF) for almost 4 years now. Had good success with paleo but wanted to lean out and cut some fat so last year I found CNS and jumped right in. Now, at the time I didn't really follow the low fat CN and I would indulge, my CN usually started out with a big bowl of Cap'n Crunch and some Sour Patch Kids, then would go out for a burger and fries or pizza and top it off with some ice cream. I did it for 8 weeks, and dropped 10# according to the scale, but my dexa scans showed differently:7/29/13: 163#, 36.2% BF (58.99# fat, 104# lean)9/26/13: 153#, 36.6% BF (56.22# fat, 97.47# lean)As you can see, my body fat went up a smidge and I lost more lean mass than fat.Now, I was also doing CF about 4 days a week at the time and the workouts were usually a strength set (5/3/1/deload over the course of a month) and a short metcon (either a Tabata or a 15 minute AMRAP generally). My workouts started to tank, my lifts all went down, I got super crabby and while I liked being able to buy a smaller size in clothing, well it was screwing with me mentally.So, I jumped ship and basically did the opposite and started eating carbs again, and over the past year I've tried kind of a backloading approach (I train in the morning and would eat some carbs, like a banana, with a protein shake post workout) and then try to load at night if I train the next day, etc.Well, not really following anything particular (because counting macros after a couple of weeks makes me crazy and borderline obsessive), over the past year I've managed to put on 20 pounds, but according to the dexa at my physical this year, only 5# was muscle, the rest was fat.I've gotten my strength back but I'm still sitting at 175# and 41# body fat (at 5'5"). I carry it well, but I don't want to carry that much! I was diagnosed with PCOS years ago but that is managed through diet and exercise, I'm not on any meds for it, and I've switched up my training a bit, still doing CF but focusing more on the lifts and I might do 1-2 metcons a week and I'm keeping things light there if it's a barbell move. My current schedule is:Tuesday: lift/WODWednesday: lift/maybe a quick sprint session, like under 10 minutesFriday: liftSaturday: 2 hour ruck class (but I've only got 1 more week left before my Goruck Light in October)I'll also just do some leisurely walks with my dogs, or might take a 2 mile ruck just so I can get some miles with the pack, but again, those are ending soon.So, I don't know if a straight up CN protocol would work given the exercise, but I don't know if I am ready for full on CBL given the high body fat percentage. I don't have dreams of getting down to single digits, but if I can get the scale closer to the 155 range and more around 28-30% body fat, I'd be happy with that!I have both CN and CBL books, but CBL doesn't address a ton with morning training (and that's the only time I can train) and CF is really not something I want to give up, it's one of my few social outlets and I just love it. Working more on lifts is more my speed these days and we've got some great programming.My eating as of late has been more toward a lower carb but not ULC like CN. On a training day, I might consume about 70g if I had to guess, and I've been trying to go lower and stay away from dense carb sources on my rest days. So, at the risk of making my 'short' story even longer, if anyone has any suggestions or tweaks or modifications, I'd love to hear them! (Just don't tell me to quit CF 😉
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