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So based on the podcasts, experiences and recommendations by others on CNS/CBL, and based on my own experience, I'm still unsure of what the best approach would be to achieve my goal, which is fat loss, but mass&strength gain. I'm on CNS, and it's probably too early to make any conclusions or assessments, I have noticed that my recovery rate is nowhere near when I was experimenting with CBL. I'd tweak my lower back on CBL, but I'd be perfectly fine in less than a week, and pulling DLs like nothing ever happened. My lower back has not really gotten better for almost a month now, and I'm wondering if training on ULC is hindering that…As for other lifts, I have not lost strength, nor have I experienced major sufferance in performance. Like I said, it's only been a couple weeks into CNS and it's a bit early to assess my fat loss rate, but so far I'm not sure if I see a difference. I eat a considerable amount on ULC days, and maybe that could be why I'm not seeing a significantly noticeable difference, but I feel like I need it to support my training (5 days a week at least).I hear that cutting back training on CNS tend to produce the best result; however, I know that I'm not going to be able to make any strength/mass gains with that, which is also what I want (I'm very selfish, wanting fat loss and mass gain). I'm not sure how the rate of fat loss on CNS and CBL SA compares. I may be wrong, but I feel like it would be slower on CBL.These are the three options I considered, and wanted to hear opinions from the experts:1) CBL SA (maybe cut down training to 4x/week and BL the day of sessions2) Continue with CNS but get more calories from ULC foods (so a better structured carb cycling I guess)3) 2 CN's per week, like on Wed&Sat or something...Current stats: 5'5, 148~150 lbs, guesstimate of 16~18% BFI understand it's different for everyone, and maybe I'm just rushing into things too much. I don't want to be jumping from one protocol to another without giving each one a long enough of a time to really see how my body reacts, so I'm just looking for opinions from those who know more than I do.
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
What about the Shockwave Protocol: Ripped? The diet portion for the Ripped Shockwave is Carb Nite.Just a thought.
These are the three options I considered, and wanted to hear opinions from the experts:1) CBL SA (maybe cut down training to 4x/week and BL the day of sessions2) Continue with CNS but get more calories from ULC foods (so a better structured carb cycling I guess)3) 2 CN's per week, like on Wed&Sat or something...I understand it's different for everyone, and maybe I'm just rushing into things too much. I don't want to be jumping from one protocol to another without giving each one a long enough of a time to really see how my body reacts, so I'm just looking for opinions from those who know more than I do.
I'm not an expert by any means but IMO I think you are going to have do your own legwork and find out for yourself which of the options is going to work best for you.It's going to require patience and careful tracking for you progress. I would thin as far as diet a reasonable amount of time is 2 weeks, training changes might be a bit longer.I do believe BPak hit it on the head and said big changes aren't needed. Just make some tweaks and you should see which way the results are going.Sorry I don't have any better advice than that.
These are the three options I considered, and wanted to hear opinions from the experts:1) CBL SA (maybe cut down training to 4x/week and BL the day of sessions2) Continue with CNS but get more calories from ULC foods (so a better structured carb cycling I guess)3) 2 CN's per week, like on Wed&Sat or something...I understand it's different for everyone, and maybe I'm just rushing into things too much. I don't want to be jumping from one protocol to another without giving each one a long enough of a time to really see how my body reacts, so I'm just looking for opinions from those who know more than I do.
I'm not an expert by any means but IMO I think you are going to have do your own legwork and find out for yourself which of the options is going to work best for you.It's going to require patience and careful tracking for you progress. I would thin as far as diet a reasonable amount of time is 2 weeks, training changes might be a bit longer.I do believe BPak hit it on the head and said big changes aren't needed. Just make some tweaks and you should see which way the results are going.Sorry I don't have any better advice than that.
You definitely have way more experience than I have, sir, no questions. So I appreciate your feedback very much!You're right, when it all comes down to it, I need to keep on trying to really figure out what works for me and what doesn't. Like you said, I need to be patient, and that's something I'm going to have to learn. I'm going to keep experimenting with small tweaks every now and then. Thank you again for your advice. You may not feel like it, but it means a LOT to me, and I am really thankful for kind people like you taking your time to write a response 🙂
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
What about the Shockwave Protocol: Ripped? The diet portion for the Ripped Shockwave is Carb Nite.Just a thought.
I thought about keep on doing CNS, and just using Shockwave... but then again, I'm not sure how optimal that would be for strength/mass gains. I'm sure it's very possible, but I would think that lifting with more intensity and doing a controlled CBL SA would produce a significantly better result in terms of making gains?I don't know, I could just be making dumb assumptions. But in any case, thank you for your feedback 😀 If the CBL approach isn't optimal with losing fat, that will probably be my next approach ;D
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
I personally have no idea how well it works. As mentioned, it was just a thought.Due to health issues, I only try to lift (H.I.T.) once a week, the day after my carb nite.Keep trying, you'll figure out what works. Luck.
I personally have no idea how well it works. As mentioned, it was just a thought.Due to health issues, I only try to lift (H.I.T.) once a week, the day after my carb nite.Keep trying, you'll figure out what works. Luck.
Thank you for the encouragement, sir 😀
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
I'm still unsure of what the best approach would be to achieve my goal, which is fat loss, but mass&strength gain.
Just to add a bit more: I would break up your goal into two parts and go for the fat loss first then mass gain.While it's true the shortest distance between a and b is a straight line, is it the best way?Losing fat is hardGaining mass is hardDoing both at the same time is way more difficult and time consuming then both separately.Since you are already at 16% to 18% you are pretty close to getting sub 15% it makes sense to me to continue to drop BF% to a point you are comfortable then add some mass taking advantage of the better food partitioning until you feel you need to cut again.JMO.
Since you are already at 16% to 18% you are pretty close to getting sub 15% it makes sense to me to continue to drop BF% to a point you are comfortable then add some mass taking advantage of the better food partitioning until you feel you need to cut again.
I would agree with this outside of a person who has very little muscle mass and is largely untrained, which he kind of seems to fall under.At that point it's just hard to get sub 15% because of simply lacking much muscle mass both for metabolic demands and simply to take up a higher % of his total body weight.
I just started (today actually) using ICF 5×5 in conjunction with CBL SA. So if I understand correctly, Mr. Rob, you're suggesting to cut BF first, then start adding mass, while, Mr. Trevor, you're saying I should continue on with CBL SA in an attempt for a recomp?Perhaps I should get over my body conscious self and post a picture for better judgment, because I definitely could be underestimating my BF%. I could be way over 18%.
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
I just started (today actually) using ICF 5x5 in conjunction with CBL SA. So if I understand correctly, Mr. Rob, you're suggesting to cut BF first, then start adding mass, while, Mr. Trevor, you're saying I should continue on with CBL SA in an attempt for a recomp?Perhaps I should get over my body conscious self and post a picture for better judgment, because I definitely could be underestimating my BF%. I could be way over 18%.
Posting a picture wouldn't hurt, but I would still CBL either way. Despite what has become the common thought, it's actually fairly easy to lose fat while using CBL providing you don't just turn it into an excuse to eat like a jack ass.
I just took these not even an hour ago. I felt rather watery when I woke up this morning (for some reason I had the hardest time sleeping last night). There are a bunch, and honest assessments would really make it easier (I won't be offended, and I'd rather know) 🙂
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
Despite what has become the common thought, it's actually fairly easy to lose fat while using CBL providing you don't just turn it into an excuse to eat like a jack ass.
I agree 100% with Trevor on this. You do have muscle mass and are close on getting some good partitioning so run with CBL SA just keep your ULC days in check and adjust backload days so you stay on track.
Despite what has become the common thought, it's actually fairly easy to lose fat while using CBL providing you don't just turn it into an excuse to eat like a jack ass.
I agree 100% with Trevor on this. You do have muscle mass and are close on getting some good partitioning so run with CBL SA just keep your ULC days in check and adjust backload days so you stay on track.
Thank you, sir, for your feedback and advice! 🙂 Do you recommend cycling the calorie intake on training days/non-training days? (My training days are at about maintenance, and if I do maintenance on ULC days I'd need to get like 150+ grams of fat)I'm also wondering if, my training starts around 10:00~10:30, that would fall under the category of AM protocol (I only take caffeine, GTE, and yohimbine pre-workout). Still not sure if I should backload the night before, because I find it hard to rationalize backloading on a day I didn't train. Has anyone backloaded the night of training day, despite the fasted morning session?
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
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