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Ok, so here's the deal. I started CNS at the beginning of the year. My initial weight was 318. After the initial 10 day reintroduction phase, my weight dropped to 306. I recently stopped doing CNS after buying CBL. I purchased CBL looking for a solution to my chronic fatigue from CNS. I lift heavy 6 days a week, as well as 3 days of steady state cardio and 3 days of HIIT mixed in. I have managed to come all the way down to 287 since the first, but I had been at 287 for the past week or so and my workouts have been severely suffering. I gas very quick. Strength has diminished greatly since I started CNS. So I turned to CBL…My question is this: what the hell am I doing? I read the book. My goal weight is 250 pounds so I used the chart in the back of the book as a guideline for macro calculation. Also, I used the weight drop on my initial 10 day CNS orientation to calculate carb requirements. So here's where I'm at:Baseline Carbs: 1091gMacrosLo Prot: 106.8gHi Prot: 190.6gFat: 46.3gLo Carb Cal: 1010kcalProt Deficit Lo: 68.3gProt Deficit Hi: 121.9gSo what does it all mean? Here's a sample of daily intake:5:30am wake-upCoffee, Animal Pak, 2g tonalin CLA9:00am50g Trutein shake with almond milk11:00amChicken caesar salad (no croutons, extra chicken), iced tea, 2g tonalin CLA2:00pmBeef jerky stick and three string cheeses4:00pmCitadel Nutrition Tier 1+ PWO, 30 minute cardio (HIIT or steady state), 1.5 hours of heavy weight resistance training (powerlifting and strongman implements) and an Animal Pak6:00pm25g Trutein with almond milk and a carb (white bread, banana, candybar, etc)7:00pmSome sort of animal protein, green veggie, then carb crazy (pizza, ice cream, cookies, cheesecake, etc) until 9:00-9:30pm. Also take 100mg of Diphenhydramine HCl (sleeping aide) at this time.10:00pmMaybe a couple cookies or a small Reese's cup and bedtime.This feels waaaaaay unnatural but my energy is up today. Is this even remotely right according to CBL? Am I missing on some supps? Is CLA good on CBL?At the end of the day my goal is to get from my ~290lb 28%bf self to a 6'3" 250lb 12%bf monster. Thanks, y'all.
Ok, so here's the deal. I started CNS at the beginning of the year. My initial weight was 318. After the initial 10 day reintroduction phase, my weight dropped to 306. I recently stopped doing CNS after buying CBL. I purchased CBL looking for a solution to my chronic fatigue from CNS. I lift heavy 6 days a week, as well as 3 days of steady state cardio and 3 days of HIIT mixed in. I have managed to come all the way down to 287 since the first, but I had been at 287 for the past week or so and my workouts have been severely suffering. I gas very quick. Strength has diminished greatly since I started CNS. So I turned to CBL...My question is this: what the hell am I doing? I read the book. My goal weight is 250 pounds so I used the chart in the back of the book as a guideline for macro calculation. Also, I used the weight drop on my initial 10 day CNS orientation to calculate carb requirements. So here's where I'm at:Baseline Carbs: 1091gMacrosLo Prot: 106.8gHi Prot: 190.6gFat: 46.3gLo Carb Cal: 1010kcalProt Deficit Lo: 68.3gProt Deficit Hi: 121.9gSo what does it all mean? Here's a sample of daily intake:5:30am wake-upCoffee, Animal Pak, 2g tonalin CLA9:00am50g Trutein shake with almond milk11:00amChicken caesar salad (no croutons, extra chicken), iced tea, 2g tonalin CLA2:00pmBeef jerky stick and three string cheeses4:00pmCitadel Nutrition Tier 1+ PWO, 30 minute cardio (HIIT or steady state), 1.5 hours of heavy weight resistance training (powerlifting and strongman implements) and an Animal Pak6:00pm25g Trutein with almond milk and a carb (white bread, banana, candybar, etc)7:00pmSome sort of animal protein, green veggie, then carb crazy (pizza, ice cream, cookies, cheesecake, etc) until 9:00-9:30pm. Also take 100mg of Diphenhydramine HCl (sleeping aide) at this time.10:00pmMaybe a couple cookies or a small Reese's cup and bedtime.This feels waaaaaay unnatural but my energy is up today. Is this even remotely right according to CBL? Am I missing on some supps? Is CLA good on CBL?At the end of the day my goal is to get from my ~290lb 28%bf self to a 6'3" 250lb 12%bf monster. Thanks, y'all.
Looks like I get to go first so welcome and nice job on dropping the weight you have so far.Just a few things that jump right out at me:1) the 9:00 am shake. The 50 grams of protein at this time killing your fat metabolism right there with a pretty significant insulin spike.I'd opt for a couple of eggs with cheese with or without some bacon. If that's no possible just do a small shake with no more than 12 grams protein, Coconut milk and heavy whipping cream. Basically at this time of day you want fats and just enough protein for muscle sparing. No Carbs (under 30 grams total for at least the first half of the day) and keep protein under the threshold that will raise insulin.2) 100mg of Diphenhydramine HCl. I'd ditch this and opt for natural sleep aids like 400grams of magnesium citrate & melatonin. There's no upper limit on melatonin, start at 5mg and go from there until it works. I've taken as much as 20. Magnesium 400gr is about max dosage I think.
Looks like I get to go first so welcome and nice job on dropping the weight you have so far.Just a few things that jump right out at me:1) the 9:00 am shake. The 50 grams of protein at this time killing your fat metabolism right there with a pretty significant insulin spike.I'd opt for a couple of eggs with cheese with or without some bacon. If that's no possible just do a small shake with no more than 12 grams protein, Coconut milk and heavy whipping cream. Basically at this time of day you want fats and just enough protein for muscle sparing. No Carbs (under 30 grams total for at least the first half of the day) and keep protein under the threshold that will raise insulin.2) 100mg of Diphenhydramine HCl. I'd ditch this and opt for natural sleep aids like 400grams of magnesium citrate & melatonin. There's no upper limit on melatonin, start at 5mg and go from there until it works. I've taken as much as 20. Magnesium 400gr is about max dosage I think.
First and foremost, thank you for your reply. I had no idea that the protein would trigger an insulin response. I thought all I had to do was limit carb intake. The shake has less than 4g usable carbs. Whole food at this time is largely difficult as I am an instructor and am usually in front of a class at this time. So drinking a shake on the go is ideal. I can definitely thicken a smaller serving of protein with fats as well. Maybe this would be a great time to add a fish oil supp?Second, I take the Diphenhydramine HCl just to be able to fall asleep. I've tried every other "natural" solution under the sun and they don't work. My doc prescribed me Ambien but I refuse to fill it. He said if the Diphenhydramine works, continue to use it. You think it could hinder progress? I do sleep well and don't wake up groggy. Defending my sleep is one of the most important things to me and my training.Thanks again for your input, man. I am eager to soak up as much info as I can to get to where I want to be. I really do appreciate your input.
Good plan on adding fish oil in then. I try to get most of my protein in the 2nd half of the day. IMO ULC and low protein up until that mid-day meal really gets fat burning going.I would still take at least the magnesium along with the sleep aid.
Good plan on adding fish oil in then. I try to get most of my protein in the 2nd half of the day. IMO ULC and low protein up until that mid-day meal really gets fat burning going.I would still take at least the magnesium along with the sleep aid.
I'll try the the half scoop of protein (12g) with fish oil and almond milk. DO you suggest loading protein before workout? Like an hour or so? And I will definitely add the magnesium. Thanks again, Rob.
I'll try the the half scoop of protein (12g) with fish oil and almond milk. DO you suggest loading protein before workout? Like an hour or so? And I will definitely add the magnesium. Thanks again, Rob.
That is what I do but only 1/2 scoop an hour before with some fats like coconut oil or MCT oil.Post I wait an hour then PWO shake. I stick with SA recommendations on the PWO shake.
That is what I do but only 1/2 scoop an hour before with some fats like coconut oil or MCT oil.Post I wait an hour then PWO shake. I stick with SA recommendations on the PWO shake.
Got it. Thanks again.
Looks like I get to go first so welcome and nice job on dropping the weight you have so far.Just a few things that jump right out at me:1) the 9:00 am shake. The 50 grams of protein at this time killing your fat metabolism right there with a pretty significant insulin spike.I'd opt for a couple of eggs with cheese with or without some bacon. If that's no possible just do a small shake with no more than 12 grams protein, Coconut milk and heavy whipping cream. Basically at this time of day you want fats and just enough protein for muscle sparing. No Carbs (under 30 grams total for at least the first half of the day) and keep protein under the threshold that will raise insulin.2) 100mg of Diphenhydramine HCl. I'd ditch this and opt for natural sleep aids like 400grams of magnesium citrate & melatonin. There's no upper limit on melatonin, start at 5mg and go from there until it works. I've taken as much as 20. Magnesium 400gr is about max dosage I think.
First and foremost, thank you for your reply. I had no idea that the protein would trigger an insulin response. I thought all I had to do was limit carb intake. The shake has less than 4g usable carbs. Whole food at this time is largely difficult as I am an instructor and am usually in front of a class at this time. So drinking a shake on the go is ideal. I can definitely thicken a smaller serving of protein with fats as well. Maybe this would be a great time to add a fish oil supp?Second, I take the Diphenhydramine HCl just to be able to fall asleep. I've tried every other "natural" solution under the sun and they don't work. My doc prescribed me Ambien but I refuse to fill it. He said if the Diphenhydramine works, continue to use it. You think it could hinder progress? I do sleep well and don't wake up groggy. Defending my sleep is one of the most important things to me and my training.Thanks again for your input, man. I am eager to soak up as much info as I can to get to where I want to be. I really do appreciate your input.
Just a quick note, I use ZMA, 1000mg of CLA, and 2000mg of Fish Oil before bed. That knocks me out within 20-30 minutes. My friend who takes Ambien actually falls asleep just as fast taking this stack as opposed to his meds. Just a thought.
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