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Hello Everyone:About me:MaleAge: 355'10 - 212lbs, around 32% bodyfatMain Goal: Shed Body FatSecondary Goal: Keep or possibly increase muscle mass (will focus on increasing muscle mass after dropping the weight)Targeted body weight: 180lbsCurrent workout program: MI40 by Ben Pakulski (just finished it) which includes 2 or 3 days of HIIT using bike sprints or eliptical sprints for a at least 1 minute of total sprint time (that's all I can do at the moment before gassing out). I train 3 weekdays and both weekend days first thing in the morning.Alright, I have been listening to Kiefer's old and new podcasts on SoundCloud as well as reading his articles and reading a bunch of the posts on here. And yes, I have recently bought both of his books and have read them. I'm still confused about a couple of things. So I'll just throw out my questions:1. For someone like me, who is trying to hold onto as much muscle mass as possible and possibly trying to gain some muscle mass, what should my protein grams be per day, both for training and non training days?I keep hearing Kiefer say 1gram per 1 lb of bodyweight. From looking through the CBL book, I am in this range for my targeted bodyweight of 180lbs. On average, I currently take in approximately 200 grams/protein, 140 - 160 grams/fat, and less than 30 grams/carbs per day. I have seen many other calculations that say to take in 1 gram of protein per 1lb of lean body weight (LBW), though. I calculate my LBW to be ~150lbs. I do track my calories as best I can by weighing and measuring my food. On most days, I am between 2000 - 2,300 calories. Carb Nites are around 3000 calories.2. The last few days I've been trying to go at least 12 hours from my last meal (around 8:30pm usually) until breakfast the next day in order to quicken the amount of fat loss. However, I LOVE Diet Pepsi Max and have been drinking at least one in the morning and taking a half serving of a "Liqui Fusion" fat burner. Liqui Fusion has 1 gram of carbs per serving and I take half a serving (so 1/2 gram of carbs). Then I will drink 1 more regular Diet Pepsi before lunch and one or two caffeine free Diet Pepsi in the evenings. Do you think all of these Diet Pepsi's are spiking my insulin and shutting off fat burning? About a year ago, I did around ~14 hours of morning fasting for a few weeks, and I really think I was leaning out despite drinking several diet pepsi's in the morning and throughout the day as my clothes were getting looser. At that time, I was drinking 1 - 2 Pepsi Max's and one regular Diet Pepsi before noon, one Diet Pepsi in the afternoon, and then at least 2 Caffeine Free Diet Pepsi's in the evening through bed time. So in total, I was drinking at least 6 diet pepsi's at that time. I am trying to cut that in half just to be healthier as I think that at some level it has to negatively effect me.2a. Would 14 hours be a better amount of time to go before eating anything? I start getting hungry around 10 hours. By 12 hours or more, I'm ok but noticeably hungry. By 16 hours without food, I'm starving.2b. Could I take either Coconut Oil or Heavy Whipping Cream and still be in a fat burning mode? If I can take them, how long should I wait after waking before I take them or can I take them right away?3. Again, I train at 5:30 a.m. (at least 3 weekdays) and 7am on the weekends. I've been taking in 26 grams of EAS' Whey protein powder either half hour into my workout OR within 30 minutes of ending my workout. It doesn't say it's Isolate and I would guess it's Hydrolysate. It contains 2.9 grams of Leucine and 7 grams of carbs. My workouts are usually an 1hr and 20 minutes long. In regards to trying to do Intermittent Fasting/skip breakfast in the mornings in order to mobilize more body fat, is it ok to take in the protein at this time?Thanks in advance for your help!
Hello Everyone:About me:MaleAge: 355'10 - 212lbs, around 32% bodyfatMain Goal: Shed Body FatSecondary Goal: Keep or possibly increase muscle mass (will focus on increasing muscle mass after dropping the weight)Targeted body weight: 180lbsCurrent workout program: MI40 by Ben Pakulski (just finished it) which includes 2 or 3 days of HIIT using bike sprints or eliptical sprints for a at least 1 minute of total sprint time (that's all I can do at the moment before gassing out). I train 3 weekdays and both weekend days first thing in the morning.Alright, I have been listening to Kiefer's old and new podcasts on SoundCloud as well as reading his articles and reading a bunch of the posts on here. And yes, I have recently bought both of his books and have read them. I'm still confused about a couple of things. So I'll just throw out my questions:1. For someone like me, who is trying to hold onto as much muscle mass as possible and possibly trying to gain some muscle mass, what should my protein grams be per day, both for training and non training days?I keep hearing Kiefer say 1gram per 1 lb of bodyweight. From looking through the CBL book, I am in this range for my targeted bodyweight of 180lbs. On average, I currently take in approximately 200 grams/protein, 140 - 160 grams/fat, and less than 30 grams/carbs per day. I have seen many other calculations that say to take in 1 gram of protein per 1lb of lean body weight (LBW), though. I calculate my LBW to be ~150lbs. I do track my calories as best I can by weighing and measuring my food. On most days, I am between 2000 - 2,300 calories. Carb Nites are around 3000 calories.2. The last few days I've been trying to go at least 12 hours from my last meal (around 8:30pm usually) until breakfast the next day in order to quicken the amount of fat loss. However, I LOVE Diet Pepsi Max and have been drinking at least one in the morning and taking a half serving of a "Liqui Fusion" fat burner. Liqui Fusion has 1 gram of carbs per serving and I take half a serving (so 1/2 gram of carbs). Then I will drink 1 more regular Diet Pepsi before lunch and one or two caffeine free Diet Pepsi in the evenings. Do you think all of these Diet Pepsi's are spiking my insulin and shutting off fat burning? About a year ago, I did around ~14 hours of morning fasting for a few weeks, and I really think I was leaning out despite drinking several diet pepsi's in the morning and throughout the day as my clothes were getting looser. At that time, I was drinking 1 - 2 Pepsi Max's and one regular Diet Pepsi before noon, one Diet Pepsi in the afternoon, and then at least 2 Caffeine Free Diet Pepsi's in the evening through bed time. So in total, I was drinking at least 6 diet pepsi's at that time. I am trying to cut that in half just to be healthier as I think that at some level it has to negatively effect me.2a. Would 14 hours be a better amount of time to go before eating anything? I start getting hungry around 10 hours. By 12 hours or more, I'm ok but noticeably hungry. By 16 hours without food, I'm starving.2b. Could I take either Coconut Oil or Heavy Whipping Cream and still be in a fat burning mode? If I can take them, how long should I wait after waking before I take them or can I take them right away?3. Again, I train at 5:30 a.m. (at least 3 weekdays) and 7am on the weekends. I've been taking in 26 grams of EAS' Whey protein powder either half hour into my workout OR within 30 minutes of ending my workout. It doesn't say it's Isolate and I would guess it's Hydrolysate. It contains 2.9 grams of Leucine and 7 grams of carbs. My workouts are usually an 1hr and 20 minutes long. In regards to trying to do Intermittent Fasting/skip breakfast in the mornings in order to mobilize more body fat, is it ok to take in the protein at this time?Thanks in advance for your help!
1) So are you doing CNS or CBL? If you're doing M140, you should be doing CBL. It's a hypertrophy program. If you want to do CNS, which with the body fat you're currently at I do suggest, I would recommend a 3 (maybe 4) day split during the week. Possibly a HIIT session the day after a CN, possibly.To answer your question regarding protein intake. I would gradually work my way down to a reasonable BW. So you're at 212, start with 200g as the max like you're currently doing, keep fats within .65-1g/BW as well. As you start to drop weight, lower the amount to your target BW of 180lbs and a good body fat percentage. I wouldn't track calories, but be weary of them. Look at the macros.2) My opinon on the Pepsi Max first thing in the morning would be a no-go. It could very well halt any fat moblization you want to have. Folks with a larger body fat percentage do need to control what they are consuming. Sweetened drinks can cause a insulin spike, and the fact you enjoy those drinks quite thoroughly will in fact cause a spike. It has been mentioned in a podcast not too long ago. Also that fat burner, is it helping you or putting a hole in your pocket? Reason I ask because most are a waste of money. The fasting isn't bad up to 12 hours, 14 would be a max.2b) It's good to have HWC or CO with coffee upon waking, it'll help fat moblization. I'd suggest listening to the first research podcast about it.3) That sounds like a Concentrate type of Whey, not Hydroslyates or Isolate. Unless it specifcally mentions a reason for the carbs, that's quite a bit. However, it won't hurt as long as you count it towards your day. I would keep to taking whey at the end of the workout. You would be doing better with a lower volume type program, than one great with CBL.
Thanks for the reply @Big Tex…I'm trying CNS. I agree, it's probably better with CBL. The reason I chose to do it, though, was 1. to try something new because I had been doing 5/3/1 and was not gaining any strength. I was stalling. With MI40, I do seem to at least appear to be getting some hypertrophy. And 2. I figure I would just burn a ton of calories using it due to the volume and the fact that each set is *supposed* to go for 5 seconds total (4010 tempo) and there are only 40 seconds of rest between sets. Perhaps on 5/3/1, I wasn't pushing myself hard enough or my diet was not on point, or both; I haven't figured it out yet. I'm sure diet was part of it as I was drinking a good amount of beer on the weekends. On the protein, as I drop the weight closer to my target of 180, drop the protein to around that amount in grams? Currently the fat burners do give me an extra pick me up in the morning in order to go train at 5:30am. I don't sleep that great - I wake up several times a night to use the bathroom. Any suggestions on how much water I should be taking in and the last time I should drink? I assume if I stop drinking at some amount of time prior to going to bed, I wouldn't have to use the bathroom as much. I guess I'd just have to train myself to not drink as much. But sometimes it's helpful to sip on something versus eating something and is partly why I drink so much fluid. But I do very much crave the Pepsi Max's since they taste sweet to me. So my body is probably reacting to it.So, I'm not going going to hinder my fat mobilization if I drink 2 tbsp of HWC or 1 - 2 tbsp of CO shortly after I wake up, correct? And this would still be true even if trying for benefits of the IF of 12 - 14 hours? I knew I've recently heard Kiefer talking about this so thanks for referencing the podcast. I'll listen to it again. And basically, I should have a solid meal around the 12th hour of the fast?You're probably right on the whey, too. There may be some combo of Hydro and Concentrate now that you mention it, but I'll double check. Yes, I've tried some of the really low carb whey Iso's from True Nutrition and I really don't like the taste of any of the ones I've had: Vanilla, Chocolate, Peanut Butter, etc. I did buy some Pro Performance Whey Creamy Strawberry from GNC with 5 grams of carbs and I like the taste better.And the whey, after the workout, even though it's in the morning, is ok. Got it. I know in CBL, he still has the post workout shake in the meal plan, even for those who train in the morning, fasted, like me.Thanks again.
There is a large chance you will push yourself to far and slow or stall fat loss with a program like MI40 and CNS due to lack of glycogen and recovery.
You were probably stalling because you didn't place the heavier workouts closer following the CN. An article on the Athlete.io site and a link on the Carb Nite thread I believe. You should not be workout to burn calories, you should be training to get stronger and to grow. That's a bad mindset to have.Yes about the protein.Drink when you're thirsty. Listen to the protein king podcast as Kiefer mentions again about insulin spiking. Yes have a whole meal around the 12th hour.
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