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Hi all, not a new comer, have dabbled in CNS twice before, with semi-success :-Will try to be as detailed and concise as possibleIm 22, female 5ft 6" and an aspiring strong woman competitor. After losing 60lbs (from 250), I found CNS last year and saw my lightest weight at 180lbs (lost about 7lbs), however since reorientation i never got below 183-184 again. I struggled to stick with CNS this time round as during reorientation period, I experienced pretty bad headaches that made me retreat to my bed midday (never had this before), weakness, loss of appetite and just generally felt like crap. Tracked my food and calories ranged from 1500-1900 due to fluctuation in appetite but fat was always significantly higher than protein (1900 cal day was 144g fat/130g pro). I have about 30lbs to lose, but i can't bear to lose any intensity in the gym, would CBL be a bad idea? Anyway a year later I'm much stronger, in better shape, but I'm 14 lbs heavier, sitting at around 196 these days. I lift 4 times a week, I do my main lifts (following my own program, 5/3/2 then one set at 60% 1rm for reps), then 2 assistance exercises 4 sets of 8. My maxes are 160kg/ 352lbs Deadlift135kg/ 297lbs Squat85kg/ 187lbs Bench55kg/ 121lbs OHPFor "cardio" I tend to do car pushes/sprints/farmers walks/kettlebell swings & snatches at least twice a week for about 20mins..I've always had my eye on 160lbs as a good weight for myself but I know weight is somewhat irrelevant, want to start competing soon but just don't want to compete in the open weight class. Really wanna lose that stomach fat and get under 75kg/165lbs ! Have attached some photos. Any advice/direction would be like gold right now!
Make sure you are eating enough fat. What does your diet look like?
Hii & Thanks, but i feel like I'm eating too much :/a normal ULC day would be;Black coffee upon waking2 pieces of bacon with 2/3 eggs and about 50g spinach around 11pm/12pmCoffee & tbsp mct oil + 5g butter pre workout post-workout shake- 2scoops protein powder, teaspoon of cocoa, 5g leucine and sometimes a tsp of peanut butter, 200ml coconut milk & 5g creatinePork chop or salmon steak & salad with mayonnaise 1 hour after shakeGround beef and veg about 2 hours before bedusually i have some nuts coking up to bed time, almonds or pistachios... (i tend to binge on nuts, pretty bad habit :/ )
Do you track macros at all, or is just by portion sizes?Also VERY impressive lifts, that is awesome.
Make sure you are eating enough fat. What does your diet look like?
Hii & Thanks, but i feel like I'm eating too much :/a normal ULC day would be;Black coffee upon waking2 pieces of bacon with 2/3 eggs and about 50g spinach around 11pm/12pmCoffee & tbsp mct oil + 5g butter pre workout post-workout shake- 2scoops protein powder, teaspoon of cocoa, 5g leucine and sometimes a tsp of peanut butter, 200ml coconut milk & 5g creatinePork chop or salmon steak & salad with mayonnaise 1 hour after shakeGround beef and veg about 2 hours before bedusually i have some nuts coking up to bed time, almonds or pistachios... (i tend to binge on nuts, pretty bad habit :/ )
Just make sure you are eating enough. Your food choices are good.
Do you track macros at all, or is just by portion sizes?Also VERY impressive lifts, that is awesome.
Thank you! 🙂 I track my macros, measure what i eat and get a minimum of 140g protein a day, but I haven't set a specific numbers, my fat tends to vary, although i eat pretty much the same things every day? There are so many mixed opinions of protein-fat ratios that i couldn't settle for a number so i generally stick to fatty cuts of meat & fish, then add 5-10g butter or coconut oil when ever I'm frying something. Should i have specific macros on this diet?
At a 140g of protein you're eating way to low. You need it closer to your BW at least. With fats that does vary, but anywhere from .5-65g/BW is good with Backloads, and if needed can be higher or lower.
At a 140g of protein you're eating way to low. You need it closer to your BW at least. With fats that does vary, but anywhere from .5-65g/BW is good with Backloads, and if needed can be higher or lower.
wow i gotta eat more?! I'm on day 4 of my reorientation and feeling much better this time round now headaches, amazing sleep so far, haven't weighed myself yet, thanks for ur input, will try 160g protein and see how that goes! Also, are fibre supplements necessary? Im on a tight budget and not going to the bathroom as often as i'd like, feeling a bit bloated (sorry to be so detailed lol) :/
At a 140g of protein you're eating way to low. You need it closer to your BW at least. With fats that does vary, but anywhere from .5-65g/BW is good with Backloads, and if needed can be higher or lower.
wow i gotta eat more?! I'm on day 4 of my reorientation and feeling much better this time round now headaches, amazing sleep so far, haven't weighed myself yet, thanks for ur input, will try 160g protein and see how that goes! Also, are fibre supplements necessary? Im on a tight budget and not going to the bathroom as often as i'd like, feeling a bit bloated (sorry to be so detailed lol) :/
No not really, try using some digestive enzymes if you have funds to spare. NOW Foods is a very good brand. If anything use some veggies and throw butter or CO on them. The fats will help "lube" the intenstines to help "flush" out the waste. Now Natural Calm (which contains magnesium citrate) is another useful tool, and is relatively inexpensive on Amazon.
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