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I feel like I am on information overload. Everyone has such different philosophies on what works for fat loss! I have friends who have dropped a lot of weight on low carb, low fat, high cardio. When I tell them what I am doing they look at me like I have grown another head!Does CNS actually work for women? We are so different than men, and it seems like mostly men on these boards. Success stories are mostly bigger guys.I started eating paleo over a year ago, quit chronic cardio and started lifting. In that time period I have gained 12 pounds, and my body fat % is up to 25%. When I was doing triathlons and marathons I was around 130-135 lbs, 18% bf. I am 5'6", female. I always felt kind of flabby and not very strong, so that is why I started this lifestyle.I decided to give CNS a try after hearing a podcast with Kiefer on fatburningman. That was two months ago. In that time I have lost 1 pound and body fat has stayed the same. During the first 10 days, I actually lost about 6 pounds, but it has all come back on.My macros are usually 75f/20p/5c. I am eating around 1800 cals a day and lifting heavy 3x week with 1-2 days of HIIT and walking 5x week.I need some help. Maybe I need a professional coach! If anyone can recommend a coach either in the Charlotte, NC area or online, that may be helpful.
there are variety of reasons why one way of eating or dieting may worek for someone and not the next person regardless of gender.. one thing i will say those who go the low carb, low fat, high cardio route most likely lost more lean tissue than fat. Check out her experiment doing the low carb, low fat, high cardio.http://www.herfitnesssolutions.com/2014/02/08/my-conventional-wisdom-diet-experiment-part-1/http://www.herfitnesssolutions.com/2014/02/13/my-conventional-wisdom-diet-experiment-part-2-2/http://www.herfitnesssolutions.com/2014/02/17/my-conventional-wisdom-diet-experiment-part-3/
My macros are usually 75f/20p/5c. I am eating around 1800 cals a day and lifting heavy 3x week with 1-2 days of HIIT and walking 5x week.
If those are truly your macros, you are nowhere near 1800 cals (more like 800), and you are VASTLY undereating.With your workload, I'd actually say even 1800 would be borderline too little.
My macros are usually 75f/20p/5c. I am eating around 1800 cals a day and lifting heavy 3x week with 1-2 days of HIIT and walking 5x week.
If those are truly your macros, you are nowhere near 1800 cals (more like 800), and you are VASTLY undereating.With your workload, I'd actually say even 1800 would be borderline too little.
This struck me the same. Hard to say whether 1800 is too little at this point because she isn't eating nearly that amount but you definitely aren't eating enough if you truely track macros and ended up with those numbers.CNS does work for women there are plenty on here who have made progress with it. The people on here who make the best progress work on improving their diet though. There isn't a simple way to say Eat X Exercise Y and you'll get to Z. Fat loss is a slow process so you need to establish a solid routine of eating ULC on CNS consuming enough fat and protein to sustain your energy/workouts. It is widely regarded that women have smaller carb needs then men so where most women go wrong during CNS is trying to suck down 700+grams of carbs and wonder why they are gaining weight each week. You should certainly try CNS and experiment with you diet.Anyone who eats low carb, low fat, high cardio is asking for trouble. You can go without one but not both as they are the bodies sources of energy. Eating that style for long enough will have you feeling like crap most of the time. You'll lose weight but the body will catabolize any and all tissues doing it. As soon as you stop you'll enjoy a nice fat gain as well. I would avoid this eating/exercise style for sure.
When you were running Tri's/Marathon's at 18% BF, you said you felt flabby. This points to “Skinny Fat”, which is easy for women to achieve looking to lose “weight'…combine calorie restriction…low fat and high cardio, the body will cannibalize muscle mass to fuel itself. However, now you are up 12lbs and Body Fat is up to 25%.1. What are you using for BF% measurements2. Have you taken any consistent tape measurements to determine where "weight" gain is.It sounds like your body is in a recomp. Your weight was being held down artificially by your previous diet/training, and as you have since started weight lifting, it is regaining it's "normal" amount of muscle/fat. When you say your macro's are 75/20/5, give an example of a typical daily diet.
I have an Omron body fat monitor. I don't know exactly how accurate it is, but I have been consistent using this as a measuring device.Typical day of food isB: bulletproof coffee only, or sometimes 2 eggs and 2-3 slices bacon if I know I won't be able to eat lunch until 1:00 or soL: salad with olive oil as dressing, and some type of protein such as leftover meat from dinner the night before, or canned salmon, anchovies or sardines.D: protein and veggiesThis usually works out to be around 1600-1800 calories.
I will say that from experience of using the Omron on 55 people for an 8 week period, it has limitations. If you are Obese, it can under read by 5%+, and if you have low body fat, it can over read by 5%+…for anyone in between, i've found it to be accurate within 2%.I loaded your food into Lose It! (app), and you're only at 980 calories. Breakfast - Coffee w/Coconut Oil, 2 Eggs, 3 slices of BaconLunch - Apple Walnut Harvest Salad w/ChickenDinner - Grilled Chicken Tenderloins with Green BeansFat 47G, Protein 93G, Carbs 50gThis is a pretty close approximation to what you have listed, and what I see is that you're not eating enough given your weight training workout, and you should flip the Fat/Protein numbers, so that you have higher amounts of Fat, and not Protein.What are you taking for your workout supplements...Pre/Intra/Post workout?If you're lifting heavy, with HIIT, walking, etc...that is a LOT of stress on the body, and with limited resources to work with, it is not responding the way you want it to.Have you been able to take any tape measurements to validate the Omron readings?
This is a pretty close approximation to what you have listed, and what I see is that you're not eating enough given your weight training workout, and you should flip the Fat/Protein numbers, so that you have higher amounts of Fat, and not Protein.
Not necessarily. This is a tweak that works for SOME people. The "standard" CNS protocol has higher protein than fat, in grams. The difference lies in that fat generally makes up more calories than the protein.And since she already clarified that she's at 75% fat, 20% protein, her fat, in grams, is already higher.All that being said, Sews, are you logging your daily food? If not, people--women especially, though I do it too--tend to undereat without realizing it. Try logging for a few days and seeing where you come out. Perhaps post some screen caps of those days or something.
I have an Omron body fat monitor. I don't know exactly how accurate it is, but I have been consistent using this as a measuring device.Typical day of food isB: bulletproof coffee only, or sometimes 2 eggs and 2-3 slices bacon if I know I won't be able to eat lunch until 1:00 or soL: salad with olive oil as dressing, and some type of protein such as leftover meat from dinner the night before, or canned salmon, anchovies or sardines.D: protein and veggiesThis usually works out to be around 1600-1800 calories.
I would skip on the Olive Oil. It really sounds like you are eating a high protein/low fat diet. If I were you I would log the food you eat verbatim and you will probably see that you aren't eating enough and that you are eating way too much protein. Kiefer said in a podcast that if you are having trouble losing weight to bring protein all the way down to low double digits and keep the fat up.
Kiefer said in a podcast that if you are having trouble losing weight to bring protein all the way down to low double digits and keep the fat up.
Could you direct me to this podcast? I feel like I am in the same place as sews: lost 4lbs when I started beginning of January, but have gained it all back, and am jumping back and forth between 23-25% on the Omron, and jumping between .5-1 inches with a tape measure. It just seems like if all my measurements are accurate, then I am not recomping and would like to hear more about how much protein to lower down to.But I have another question...I understand to eat fatty cuts of meat vs. using veg oils and nut fats to get the fat content up, but it would still equate to a good amount of protein. Is everyone really using butter and coco oil and bacon grease to add fat to everything? I mean if that's the right way to go clean then I'll do it...just feeling stuck.You're not alone sews!
Kiefer said in a podcast that if you are having trouble losing weight to bring protein all the way down to low double digits and keep the fat up.
Could you direct me to this podcast? I feel like I am in the same place as sews: lost 4lbs when I started beginning of January, but have gained it all back, and am jumping back and forth between 23-25% on the Omron, and jumping between .5-1 inches with a tape measure. It just seems like if all my measurements are accurate, then I am not recomping and would like to hear more about how much protein to lower down to.But I have another question...I understand to eat fatty cuts of meat vs. using veg oils and nut fats to get the fat content up, but it would still equate to a good amount of protein. Is everyone really using butter and coco oil and bacon grease to add fat to everything? I mean if that's the right way to go clean then I'll do it...just feeling stuck.You're not alone sews!
go to http://www.body.io it has all of Kiefer's most recent podcasts. They are useful in catching up on his most recent theories. Protein/fat amounts are individual some people do better with higher protein/moderate fat some people better with high fat/low protein. I use a high protein/moderate fat and find that I do very well with that. In the end it will really come down to how much you are eating over the course of the week (ULC and CN).Fatty cuts of meat are great if you want protein w/saturated animal fats. You generally want that to be your dominate source of fat. Butter, coconut oil, bacon fat are good sources to add fat w/o adding anything else so if you are trying to keep the protein down and the fats up then you will need to utilize those. A few weeks ago I added flaxseed and olive oil (small amounts <15% of fat intake) but have found nothing negative from doing so. I coat my chicken and vegetables in butter/coconut oil before I roast them to increase the fat content.
Kiefer said in a podcast that if you are having trouble losing weight to bring protein all the way down to low double digits and keep the fat up.
Could you direct me to this podcast? I feel like I am in the same place as sews: lost 4lbs when I started beginning of January, but have gained it all back, and am jumping back and forth between 23-25% on the Omron, and jumping between .5-1 inches with a tape measure. It just seems like if all my measurements are accurate, then I am not recomping and would like to hear more about how much protein to lower down to.But I have another question...I understand to eat fatty cuts of meat vs. using veg oils and nut fats to get the fat content up, but it would still equate to a good amount of protein. Is everyone really using butter and coco oil and bacon grease to add fat to everything? I mean if that's the right way to go clean then I'll do it...just feeling stuck.You're not alone sews!
go to http://www.body.io it has all of Kiefer's most recent podcasts. They are useful in catching up on his most recent theories. Protein/fat amounts are individual some people do better with higher protein/moderate fat some people better with high fat/low protein. I use a high protein/moderate fat and find that I do very well with that. In the end it will really come down to how much you are eating over the course of the week (ULC and CN).Fatty cuts of meat are great if you want protein w/saturated animal fats. You generally want that to be your dominate source of fat. Butter, coconut oil, bacon fat are good sources to add fat w/o adding anything else so if you are trying to keep the protein down and the fats up then you will need to utilize those. A few weeks ago I added flaxseed and olive oil (small amounts <15% of fat intake) but have found nothing negative from doing so. I coat my chicken and vegetables in butter/coconut oil before I roast them to increase the fat content.
From what I gather about the other oils besides MCT, Animals Fats , etc, is that they aid in fat mobilization whereas the others, EVOO etc do not help that process along. Kiefer said it in a podcast, but I can't remember which one.
From what I gather about the other oils besides MCT, Animals Fats , etc, is that they aid in fat mobilization whereas the others, EVOO etc do not help that process along. Kiefer said it in a podcast, but I can't remember which one.
Ah, this is what I needed to hear! That should really help me to consciously choose animal over veg fats. I've been selective with the podcasts but I should just play the rest just to have all the current info. I checked out the new body.io this morning, looks good so far.Sent from my HTC One using Tapatalk
Kiefer said in a podcast that if you are having trouble losing weight to bring protein all the way down to low double digits and keep the fat up.
Could you direct me to this podcast? I feel like I am in the same place as sews: lost 4lbs when I started beginning of January, but have gained it all back, and am jumping back and forth between 23-25% on the Omron, and jumping between .5-1 inches with a tape measure. It just seems like if all my measurements are accurate, then I am not recomping and would like to hear more about how much protein to lower down to.But I have another question...I understand to eat fatty cuts of meat vs. using veg oils and nut fats to get the fat content up, but it would still equate to a good amount of protein. Is everyone really using butter and coco oil and bacon grease to add fat to everything? I mean if that's the right way to go clean then I'll do it...just feeling stuck.You're not alone sews!
go to http://www.body.io it has all of Kiefer's most recent podcasts. They are useful in catching up on his most recent theories. Protein/fat amounts are individual some people do better with higher protein/moderate fat some people better with high fat/low protein. I use a high protein/moderate fat and find that I do very well with that. In the end it will really come down to how much you are eating over the course of the week (ULC and CN).Fatty cuts of meat are great if you want protein w/saturated animal fats. You generally want that to be your dominate source of fat. Butter, coconut oil, bacon fat are good sources to add fat w/o adding anything else so if you are trying to keep the protein down and the fats up then you will need to utilize those. A few weeks ago I added flaxseed and olive oil (small amounts <15% of fat intake) but have found nothing negative from doing so. I coat my chicken and vegetables in butter/coconut oil before I roast them to increase the fat content.
From what I gather about the other oils besides MCT, Animals Fats , etc, is that they aid in fat mobilization whereas the others, EVOO etc do not help that process along. Kiefer said it in a podcast, but I can't remember which one.
Yes, this is correct. I have added the olive/flaxseed to keep my omega's balanced.
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