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So here we go, I was suggested I make a thread by a few of my fellow group-mates in the Dangerously Hardcore facebook group (go check it out if you're not apart of it).I've been running CNS for about 8 weeks now and unfortunately haven't really had a whole lot of fat loss.I've been doing 1g fat for every 1g of protein, 1 carb nite a week which is limited to about 300-450g carbs.Weight 198-200BF % - 10-12%Fat sources:Coconut OilAlmondsAnimal FatCarbs:Usually Cinnamon Rolls and kids cerealSupplements:Whey ProteinMultivitaminVitamin D - 6000 IU/dayEphedra/Caffeine - 25mg/200mg - 3x/dayCreatine Monohydrate - 10g/dayTraining:8-10 sessions per weekMonday AM Session: Walking on an incline - 45 minutesMonday PM Session: BenchTuesday AM Session: OffTuesday PM Session: Bench recovery, squat recovery, shoulder/abs accessoryWed AM Session: Walk 45 mins on an incline treadmillWed PM Session: DeadliftThurs AM Session: OffThurs PM Session: Biceps/Loaded Carries/Ab accessoryFri AM Session: Walk 45 mins on an incline treadmillFri PM Session: Dynamic Effort BenchSat AM Session: SquatSat PM Session: OffSun AM Session: OffSun PM Session: Ab accessory, walk, at times push a prowler or some other type of conditioning.Primary focus is continuing to keep my strength moving up while recomping at a lower weight to make making weight for meets easier.Like I said, I've been on CNS for about 8 weeks and had maybe a lb of fat loss total which I'm a bit surprised about.Any thoughts/insight would be appreciated!
Ah well I know the feeling of doing CNS for a while and it stalling. With a good 10-12% BF it might be ideal to start doing CBL SA? I know you want to lose fat (I'm the same way, wanting the athletic cut build), though from I'm told putting on more muscle will help lower BF percentage. Sent from my iPod touch using Tapatalk
It's not that progress has stalled it just really hasn't happened. I've been relatively the same bodyfat % for the past 8 weeks and with my workload I'm surprised not much has happened. CBL isn't exactly what I'm looking to do as that adds weight on which makes my cut down to the 181's even harder. I did a 21 lb cut last time the day before weigh ins and I'm trying to make that closer to 14-15 lbs for nationals.
As you may know your training needs to adjust to suit CNS? This could be causing the lack of progress?I would look at trying the SW protocol for example.If you want to keep your setup you may want adjust volume/ intensity a little,so dial it back to bare minimum for a while and slowly add more volume as you see yourself progressing.
Unfortunately that isn't an option currently.I have APC nationals in 10 days where I'll be looking to set some world records and qualify for worlds.Further it would seem counterintuitive to reduce training volume/intensity when the scale/bodyfat% isn't moving no? We'll see if the reduced volume next week affects anything - I take the week off before a meet completely to recoup.
Often reducing volume/intensity can cause you to lean out more because if you are using a diet that impairs recovery you have more issues with cortisol causing fat gain/loss stall.
Fair enough – I've been looking into nootropics (and maybe we can get Kiefer to weigh in on this) as a form of managing cortisol – in particular stress-induced cortisol for better recovery and better results while in a caloric deficit.
I am not really familiar with Carb Nite or how females diet, but I thought the Carb Nite was supposed to be a limitless 6 hour binge? Meaning you aren't doing it correctly and you won't get the max hormonal benefits if you limit your carbs on the Carb Nite?
Fair enough - I've been looking into nootropics (and maybe we can get Kiefer to weigh in on this) as a form of managing cortisol - in particular stress-induced cortisol for better recovery and better results while in a caloric deficit.
Mhmm interesting, I want to look into this. Sent from my iPod touch using Tapatalk
Also here's current photo for where I'm at (had to save it as a .gif to reduce file size)BigTex - check out http://www.mindnutrition.com for more info on nootropics.
Ok so after seeing this photo, doing CBL SA will probably benefit you more than CN. Just because of having more muscle mass. If anything do 2 back loads a week after a heavy session. And thanks for the link. Sent from my iPod touch using Tapatalk
Oh crap I thought you were a girl from the title of your post.
Lmao...I made a similar mistake a couple of days ago but I thought it was a male. Sent from my iPod touch using Tapatalk
Nope – I've got the the bits and pieces so not a female heh.BigTex - the issue with doing CBL is that I'm trying to recomp lower to make my weight drop slightly easier and get to the truly "shredded" levels of bodyfat before doing CBL SA. Maybe CBL SA is capable of that, maybe not. I thought I had read that for those seeking sub 8% levels CNS should be done whereas CBL SA is more for getting you down to the sub 12% range.
Nope - I've got the the bits and pieces so not a female heh.BigTex - the issue with doing CBL is that I'm trying to recomp lower to make my weight drop slightly easier and get to the truly "shredded" levels of bodyfat before doing CBL SA. Maybe CBL SA is capable of that, maybe not. I thought I had read that for those seeking sub 8% levels CNS should be done whereas CBL SA is more for getting you down to the sub 12% range.
I understand, then yeah you'll want to make it work for you then. Get a good enough amount of fat/protein during the week then on that 7th day unload on carbs. I've always been under the impression to get lower BF% one would have to consume an additional CN during the week...could be wrong.
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