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(Not sure if this should be in this forum or the training and nutrition forum)I am just starting up CNS. I have about ~50lbs to lose (hopefully all fat).6'3" / 252 / M / 33I am going to attempt to do crossfit 3 x week while on CN. I would like to do 4x but am afraid of stalling the CNS process. (I have been doing crossfit for the last year or so and I have decided i need to concentrate more on fat loss than getting my lifts up.)My question is:I workout at 7am. My plan was to wake up have a PreWork out mix. c4 Extreme <1g Carb (http://www.cellucor.com/products/9-c4-reloaded )Workout Then have a Protein Shake and a bulletproof coffee. (The bulletproof coffee would offset the Protein.)Then eat lunch around 12:30ish.Is this the best way to handle Peri-Workout Nutrion on Carb Nite when major fat loss is the goal?I searched but didnt come up w/ any specific answers.Thanks!
As far as crossfit, what style sessions will you be doing?If they are strength based with minimal metcon work you could do 4 sessions, if it's Crossfit HQ or nearly all metcon style work... I'll just leave that one a lone.Anyway, C4 is fine pre-workout, but coffee is cheaper. It wont hurt though.Post work out have whey, hydrolysed if possible, and 3-5g leucine with 5-10g creatine.Then 60-90 minute later you could have the BP coffee.
Thanks for the advice. The PWO Shake i take has Leucine in it. I take Combat Powder from Muscle Pharm (http://www.bodybuilding.com/store/musclepharm/combat.html)I will separate the PWO and the bullet proof coffee by an hour or so instead of at the same time.Thanks for your help!Also thanks for not harping on Xfit 😉
I did what you are doing. 4x a week CrossFit, although my version at my box was strength biased, so two main lifts each day followed by a +/- 10:00 metcon. I started around your stats, too, body wise but maybe a little heavier. It worked well to drop the first 15 lbs or so but then I stalled. I just ended up needing carbs more frequently to fuel the workouts. Now I've switched to more of a CBL approach training and eating carbs every other day and the fat loss has kicked back up.
I did what you are doing. 4x a week CrossFit, although my version at my box was strength biased, so two main lifts each day followed by a +/- 10:00 metcon. I started around your stats, too, body wise but maybe a little heavier. It worked well to drop the first 15 lbs or so but then I stalled. I just ended up needing carbs more frequently to fuel the workouts. Now I've switched to more of a CBL approach training and eating carbs every other day and the fat loss has kicked back up.
What was your BF% when you increased the frequency of carb nites/backloads? I'm down to 21%, which is still deep in CNS territory but I too feel CBL might be more conducive to 3-4 days a week of strength and metcon.Our gym tends to start classes with a lift (maxes, 3s or 5s typically), then a short explosive metcon. Longer chippers show up every few weeks but they are the minority for sure. Our metcons are typically of the 21-15-9 or 10-15 min AMRAP variety.
For added fat content, can you add some fat to PWO?How beneficial would it be?
MCT oil added to a shake without carbs will be greatly beneficial. There is a three part article about oils on the Athlete.io site.
For added fat content, can you add some fat to PWO?How beneficial would it be?
MCT oil added to a shake without carbs will be greatly beneficial. There is a three part article about oils on the Athlete.io site.
I thought it was better to wait. ie give the body an hour or so to absorb the protein and then have the bulletproof coffee / mct oil?ha now im all confused.
I recommend giving those articles a read through. I even have an updated FLEX article from Kiefer in regards to this. You want the shake regardless PWO, to give the required nutrients for repair and halt catabolism. You can have the coffee with fats an hour later if you're ULC that day.
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