Carb Nite Plan

[Gambit217]

Hey folks,I'm currently on week 9 of CNS and whilst I've seen a bit of visible fat loss, I'm wondering if I have maybe stalled or am doing something wrong, or if, contrary to other people's posts and to a degree, the CNS book, I am actually burning fat at the normal level. Therefore, I apologise in advance for such a long post but I want to give all my details and see if anybody who is interested in reading it (if not then no worries) can find any major or minor faults with what I'm doing. I am a little bit frustrated with my progress so if anyone has any feedback or help then it would be greatly appreciated. I have read CNS and CBL at least four times now and I try to check in on the forum as much as work and family commitments allow and have been impressed with the level of feedback people are getting so wanted to try.Thanks,AnthonyStatsAge : 32Height : 6ft 1Weight : 162 lbsBF % : 13-14%ULC Days6am Wake6.15am Coffee with 2 tsp double cream8.45am 3 bacon and 3 eggs (fried in coconut oil)11am Coffee with 2 tsp double cream and 1 tsp coconut oil1.45pm 200g 10% fat ground beef with salad or brocolli5.45pm Approx 15 almonds9pm 200g 10% fat ground beef chilli, 1/3 of a pepper and small amount of tinned tomato9.45pm BedCarb Nite (Usually Saturday)7am Wake7.30am Coffee with 2 tsp double cream10.30am 3 bacon and 3 eggs (fried in coconut oil)11am Coffee with 2 tsp double cream and 1 tsp coconut oil3.30pm 1 home made chicken fillet, 1 gluten free bun and large portion of home cooked fries with a shake of 20g protein, 10g leucene4.30pm 2-3 slices of cake, not gluten free, usually coffee cake with 2 or 3 biscuits6pm Home made all butter pastries..250g of all butter pastry with a shake of 20g protein, 10g leucene8pm Home made chicken fillet on a gluten free wrap with salad and low fat cheese10.30pm Roughly 300g of milk chocolate11pm BedTrainingSunday : Weights and a 5 mins bodyweight finisher. Weights on Sunday is normally 4 x squats, 4 x bench press, 4 x barbell row, 3 x push ups, 3 x trx rowsMonday : Weights and a 5 mins bodyweight finisher. Weights on Monday is normally 4 x seated barbell shoulder press, 4 x close grip bench, 3 x chest extension and 3 x tricep kickbacksWednesday : Weights. Weights on Wednesday is normally 4 x seated dumbell shoulder press, 4 x incline dumbell press, 4 x trx rows, 3 x military press, 3 single arm rowsPost Work out shake is 23g of Whey, 10g creatine and 10g leucene.In terms of the mirror check the following morning, so long as I keep the gluten to a minimum I am seeing the skin around the stomach tighten slightly. Pretty sure that's everything down there but if I've left out anything that needs mentioning then please let me know, and again, if there is anything drasticaly wrong with this please also shout out. I am just looking to get as best as carb nite as possible so I can finally see those abs again.

[Peter Hunt]

My personal opinion is you're not pairing the lunch and dinner meals with enough fat. 10% beef is very lean and while it'll give you lots of protein, it's likely to kick you out of ketogenesis unless you cook it in a generous amount of butter, have it with bacon, an avocado or what not.

[Gambit217]

My personal opinion is you're not pairing the lunch and dinner meals with enough fat. 10% beef is very lean and while it'll give you lots of protein, it's likely to kick you out of ketogenesis unless you cook it in a generous amount of butter, have it with bacon, an avocado or what not.

Thanks for the reply Tigerite.Good idea with the beef, I usually make it up into burgers and grill them. I had been using some cheese on them to up the fats but I'm not the biggest fan of dairy, nor is it a fan of me. I think I'll include some bacon and avocado so with lunches. I generally slow cook chilli in a pot with some coconut oil so that's probably ok ?Do you see any other problems in there mate ?

[TCB]

StatsAge : 32Height : 6ft 1Weight : 162 lbsBF % : 13-14%

This is what I fixated on.. Perhaps you'd be best served spending a couple blocks trying to add muscle, and then taking another run at CNS to whittle down. 162lbs @ 6'1 is pretty low, so perhaps your body is trying to hold some fat.I'm 6'0.5" @ 182, check my log's original post for my last progress picture which was the day I had a DXA scan at 14.1%BF

[Gambit217]

StatsAge : 32Height : 6ft 1Weight : 162 lbsBF % : 13-14%

This is what I fixated on.. Perhaps you'd be best served spending a couple blocks trying to add muscle, and then taking another run at CNS to whittle down. 162lbs @ 6'1 is pretty low, so perhaps your body is trying to hold some fat.I'm 6'0.5" @ 182, check my log's original post for my last progress picture which was the day I had a DXA scan at 14.1%BF

I hear you TCB, oh how I hear you ! 🙂I had originally started with CBL and spent 4 months trying to bulk up. I went a bit awry with the CBL and added some muscle but also some bodyfat which with my skinnier frame, kind of put me off the CBL. I blame it on not understanding CBL properly and that inner fat kid in me, I over did it a bit with trans fats (not realising they were in store made pastries) and also included far too much fat in my earlier backloads, combined with morning training, it just didn't go as well as I planned.So I decided to try CNS, I've gone ULC before on other plans and generally can live without the carbs daily and the CNS actually suits my lifestyle and I was pretty sure I could get the bodyfat back down to in and around 10% having read the CNS book and having made the mistakes on CBL. I am definitely considering going back onto CBL soon though, especially having switched back to evening training and with the experience with cleaner carb nites.I'll have a look at your logs now aswell TCB and thanks for the input !I'm wondering if you guys have any opinions on my training plan? I am generally WAAAY too knackered by Thursday to do anything other than the 20 min walk I get home from work !

[Brian M Eckstrom]

in terms of training I'd recommend shockwave. and that's not an empty recommendation either. I'm getting pretty lean while getting significantly stronger. also, that's more than enough leucine pwo.Sent from my C771 using Tapatalk 2

[Gambit217]

in terms of training I'd recommend shockwave. and that's not an empty recommendation either. I'm getting pretty lean while getting significantly stronger. also, that's more than enough leucine pwo.Sent from my C771 using Tapatalk 2

I had a look at the Shockwave protocol when starting CNS but probably should have mentioned that I have a home gym, I have a squat stand, around 150kg in weight for barbell and dumbell, chin ups and trx rows but I was worried I would'nt be able to do the protocol justice without access to certain cable machines and presses?Thanks for that re Leucene, it should be around 5g maybe?

[Richard Schmitt]

You can do SW at home if you have a BB and Rack. You'll have to supplement some movements but it is doable. Do you own a Apple Product to download Gains Fitness? 3-5g Leucine is enough.

[Brian M Eckstrom]

yeah 5. and I suppose you could mimic some machines to a certain extent but I'll let somebody else take that one. I have no experience with thatSent from my C771 using Tapatalk 2

[Gambit217]

You can do SW at home if you have a BB and Rack. You'll have to supplement some movements but it is doable. Do you own a Apple Product to download Gains Fitness? 3-5g Leucine is enough.

Yeah I've got an iPhone. I'll download the app this evening after my workout. Excellent Tex, thanks again for the heads up ! Will also srop the Leucine down to 3g or so from tonight onwards.

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