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Hey All,Just wanted to check in on my progress so far with CN. I started at the end of the 1st week in December so im just shy of 2 months. I definitely feel like ive leaned out a bit but cant tell if the process is moving efficiently enough or if i need to tweak anything. I started around 235 (6 foot 3)and usually i weigh in around 225 on the morning of my CN now. I know not to be obsessed with the scale, but does this sound right? Basically what ive been noticing is after my CN, ill gain the usual 3-5 lbs so ill get up to 230/231 and itll take the whole week to get back down but ill typically weigh in a lb. less than the previous week, or just the same weight. Is this common? I lift heavy 4/5 days a week and like to atleast get one HIIT session in.Im trying to time up my switch to CBL but not sure if im lean enough yet. I would assume im around 15/16%? I would like to do CBL for a month or 2 and try to put on some mass maybe with 2/3 backloads a week and then come back to CN leading into summer.Let me know you thoughts...
A typical day for me during the week…7:30am- Wake-up/take a multivitamin/chug some water10am- I make my Keurig coffee and include a litte over a tbsp of coconut oil and 2 Stevia tablets12/1pm- My typical first meal/lunch time... 1500mg fish oilSome staple meals are a rotisserie chicken with some of the skin included. Sometimes i eat the whole thing, other times most of it.Another is around 3/4lb-1lb burger, usually 80/20 or if i order out ill get it with no bun and maybe some cheese. A 3rd staple would just be a chicken souvlaki salad with chicken and feta and some greek dressing.2-3pm- Ill have a large black iced coffee (tim hortons or starbucks) with some heavy cream and a few stevia tablets.530pm - Get out of work and if im hungry before my workout ill eat a couple pieces on sopressata/pepperoni (1-2oz.)7-830 - Ill lift heavy. Immediately have a PWO shake after workout of a scoop and a half of true nutrition whey isolate, 5g of leucine and 5g of creatine monoAround 9pm - Ill have my dinner which is typically either taco salad/around a 1lb burger with 80/20 beef sometimes with some feta or cheddar or avocado/ chicken drumsticks with the skin/eggs and bacon ( this is usually a weekend brunch meal)11pm - BedIve done my macros on a typical day and its usually around 200-230g of protein and 110-140g of fat. See any holes or flaws?
Fats need to be higher, and closer to the amount of protein you're taking in.
so following .5/.6 of goal bodyweight isnt the right way to go about things? Id like to be around 210/215. I head read most people are successful around the .6g/fat per goal so that would put me at aroun 130g of fat which i usually get daily...
I'd up that to a solid .8-1g/BW and keep protein to desired bodyweight if not close to .8g/BW It's a good idea to keep fats dominant if not fairly close. Help with energy, satiating, and the good 'ol “eat fat to burn fat”.
I'd up that to a solid .8-1g/BW and keep protein to desired bodyweight if not close to .8g/BW It's a good idea to keep fats dominant if not fairly close. Help with energy, satiating, and the good 'ol "eat fat to burn fat".
Alright, so by doing that you think ill lean out faster? I may be overthinking it cause im getting pretty lean and its been just about 2 months but the weight thing confused me. Is it common to gain the 3-5 lbs after carb nite and work it off the following week and weigh in at about 1lb less than the previous week? I dont get down to my previous weeks weight until the morning of my next CN so it was weird...
I guess i was a bit confused macro wise. After reading a bit, im noticing people cutting protein down as well? My goal weight is around 215-225 with 10-12%BF (im 6'3/4″) and a good amount of muscle mass. As stated, id guess im hovering around 15% right now at 225 or so. My typical macros are 210-230g of protein /day including my PWO and my fats are around 110-140g range. Considering my goals and current bodytype etc. What would you suggest protein/fat wise per day? Cut down protein to what amount and increase fat to? As mentioned, i work out heavy 4/5 times a week and 1/2 HIIT cycles a week. Plan on doing CBL soon as well…
I guess i was a bit confused macro wise. After reading a bit, im noticing people cutting protein down as well? My goal weight is around 215-225 . Plan on doing CBL soon as well...
I agree, seems light on fats and heavy on protein. Kiefer on youtube (username DH KIEFER) says "easy on protein, better for long term health". Your probably over that 20-25% macro on protein.Not to mix protocols but...Ron Rosedale, Jeff Volek, Peter Attia and Stephen Phinney also advise "moderate protein". I am a 215 lb male, down from 230 lb, high body fat, never very hungry, not losing strength, averaging 85-130 grams a day of protein. I am using butter, coconut oil, fish oil and MCT oil to keep my fat intake higher overall.It can be hard to get the fat % up eating a lot of lean proteins, even at times eating fatty meats.If your having trouble getting back to pre Carb Nite weight a week later, it may a good time to adjust and test.That being said 1lb a week is ok, 2 is do able, over that, for some, could be too much too fast.
I guess i was a bit confused macro wise. After reading a bit, im noticing people cutting protein down as well? My goal weight is around 215-225 with 10-12%BF (im 6'3/4") and a good amount of muscle mass. As stated, id
Excessive work outs, especially for women, can actually stall fat loss by creating cortisol and lowering metabolism. This is commonly seen in the excessive cardio types. If your down in that 15-20% BF range as a woman, it might be time for CBL, not Carb Nite?
I guess i was a bit confused macro wise. After reading a bit, im noticing people cutting protein down as well? My goal weight is around 215-225 with 10-12%BF (im 6'3/4") and a good amount of muscle mass. As stated, id
Excessive work outs, especially for women, can actually stall fat loss by creating cortisol and lowering metabolism. This is commonly seen in the excessive cardio types. If your down in that 15-20% BF range as a woman, it might be time for CBL, not Carb Nite?
Just as FYI OP is male. Lol an almost 6'4 woman weighing 225 with 15% bf would be nuts
Haha, i'm indeed male. 24 years old ex division IA football player (2 years removed) i played at 250/260 in good shape, gained a ton of weight (weighed 294lbs) and fat the initial year after graduation and decided it was enough in Christmas of 2012, lost about 70 lbs just counting calories (no program) in about 6 months (jan '13-June '13) and cutting a ton (not the healthy way), took last summer a bit lighter and just lifted, and now started CNS at 235 this past December and back to lifting heavy 4/5 days a week.Like i mentioned, ive been leaning out pretty well, still have stubborn fat on lower stomach and obliques and a few other spots. This was a progress photo from 3 weeks ago (after photo - right) and the morning of my first CN back in December - left)...Im a little bit leaner now then the after photo shown, but not a ton...
What i mean about weight loss is, for example…My CN's are every Saturday. That Saturday morning ill take a progress pic and usually weigh in. So 2 weeks ago, on Saturday, i weighed in at 225lbs. This past Saturday, i weighed in at 224lbs. The odd thing is, i gain the initial weight directly after my CN on Sunday (expected) but i never get to my lowest weight until the next Saturday. So Sunday, ill weigh 231, Monday and Tuesday ill weigh 228, Wednesday 227, Thursday/Friday 226, then Saturday morning ill be down a lb. (typically) from my last CN (previous Saturday) 224lbs.
The odd thing is, i gain the initial weight directly after my CN on Sunday (expected) but i never get to my lowest weight until the next Saturday. So Sunday, ill weigh 231, Monday and Tuesday ill weigh 228, Wednesday 227, Thursday/Friday 226, then Saturday morning ill be down a lb. (typically) from my last CN (previous Saturday) 224lbs.
Same thing happens to me but I contribute it to a possible number of things: foods/amount included in CN, sleep amount/quality, stress, water, and if you change your PWO shake for CN, etc. Mine looks like a CN, gain, gain, flat, flat, flat, drop, CN. The ULC day meals and workouts probably contribute too.
What i mean about weight loss is, for example...My CN's are every Saturday. That Saturday morning ill take a progress pic and usually weigh in. So 2 weeks ago, on Saturday, i weighed in at 225lbs. This past Saturday, i weighed in at 224lbs. The odd thing is, i gain the initial weight directly after my CN on Sunday (expected) but i never get to my lowest weight until the next Saturday. So Sunday, ill weigh 231, Monday and Tuesday ill weigh 228, Wednesday 227, Thursday/Friday 226, then Saturday morning ill be down a lb. (typically) from my last CN (previous Saturday) 224lbs.
Same happens to me tooI'll be up 10-12lbs the day after my CN and 1-2lbs lower the day of my next CN. I've also found I gain about 1lb for every 100g of carbs and having smaller/tamer CNs doesn't make me drop more weight by the next CN. So if I gain 5lbs after a smaller/tamer CN I'll only drop 6-7lbs but if I gain 10-12lbs after a massive CN I drop 12-14lbs but it all works out be the same 1-2lb drop.
I am the exact same way. Watching the scale during the week is a dreadful dance of will I drop enough to get below last weeks CN.I am going to try and change macros around next week to:1g fat : .5g Protein (if possible with energy levels.) Ill increase to .8g if.I have to.I am gw 200 currently 240. Currently macros are 1g Protein : .8g Fats.Hopefully the problem is I'm not burning the fats well enough. Ill let you guys know if that changes the rate of loss at all. Sent from my SCH-I605 using Tapatalk
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