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I used to have CN every 7 days. But recently I changed to every 5 days. When I did every 7 days, I ate more on ULC days. Now, I eat less during ULC days but am still satisfied after each meal. I find it better this way because I tend to have better control eating on my ULC days, have less cravings, and won't eat till I pass out on CN. However, I calculated my macros, and my protein intake is way under. It's roughly fat 65g, protein 40g, carb 10g. Do you guys think such frequent carbnites can put me out of fat-burning mode? Also, by looking at the whole week, I think my calorie intake equals out, but I'm still concerned if under-eating during ULC can ruin my metabolism. Here is what I eat on ULC days.11:00am - coffee with 10g coconut oil and 10g HWC13:30- 2 eggs, 2 sliced bacon microwaved till crispy, 1oz chevre20:00- 3-4oz salmon (or 1 salmon head), 1-2 cup of vegetables, 3 Bazil nutsAny feedbacks are appreciated. Cheers.
5 days is fine. Especially if you feel better and are seeing results. Lots of people on here do shorter than 7 days..Also, don't worry about calories so much. Just eat your good food and keep going. As long as there's progress, you've got something going right! 🙂
But i always thought its only for people who have low bodyfat that can have frequent CNs. I am skinny fat with 30% body fat. Doesnt matter as such?
How frequently and to what extent are you exercising? Usually the lower the BF% the more frequent (ie the 5 day min). But you may also benefit from more a more frequent CN depending on activity levels.Â
How frequently and to what extent are you exercising? Usually the lower the BF% the more frequent (ie the 5 day min). But you may also benefit from more a more frequent CN depending on activity levels.
I'm not a very active person but I work in a kitchen, which does require moving around. I'm new to weight lifting so I'm just lifting as heavy as I can, 4-5 days per week, and brisk walk on tread mill an hour once a week. But sometimes when I'm too busy at work, I would skip my workouts. I'm female, 5'3', 112lbs, 30%bfI stay away from cardio, and sometimes I would do HIIT day after CN (not always cause I hate HIIT).
We moved my cn back down to 5 days because I lift 5 days and do pole class the other 2 days and my body was screaming for more by the end of the week. My routine was hurting from the amount of depletion I was at and demand on my body. This is my first month doing every 5th day and my strength and endurance has gone up.
However, I calculated my macros, and my protein intake is way under. It's roughly fat 65g, protein 40g, carb 10g.
I missed this on my first read-through. Oops.That is WAY not enough. That's less than 800 calories a day. And while I'm DEFINITELY not a calories in calories out person; calories are energy. If we run our bodies on tiny amounts of energy, your body compensates by slowing things down so we don't expend as much. I'd like to see you get your fat up over 100g, and protein AT LEAST 65-70g on ULC days. At 112 lbs and 30% bodyfat, you've got pretty low muscle mass so the extra protein will be good for you. The key here though is not jumping it up all at once. Increase incrementally over a span of a couple of weeks.However; if you keep your calories as low as they are now, then I'd say that's a decent reason to do a CN every FOURTH night, if only to make up some of that energy deficit for the week more often. This isn't optimal, but it'd be better for general health than keeping yourself at <800 calories and a CN every 7th day.My .02!
Good point on upping the calories, but caloric intake has NOTHING to do with the frequency of CN's. With your little activity and high bf%, you need to up your ULC intake, and CN every 7 days.
Good point on upping the calories, but caloric intake has NOTHING to do with the frequency of CN's. With your little activity and high bf%, you need to up your ULC intake, and CN every 7 days.
Not in terms of the diet, no.My only point was 800 cal/day and a CN every 4th night (where they are generally higher cal) is going to be a lot healthier for a body/metabolism than 800cal/day and a CN every 7th night. Because over any given 7-10 day span, you'd have a higher energy intake in order to support the metabolism.Meant it only as an "if you insist on keeping ULC calories that low" sort of gig. DEFINITELY not what anyone should do, though.
Results would be NULL in that case though. The simple/only answer to continue doing ULC/CN rather than calorie cycling and essentially re feeding is to up the intake during the 6 full days of ULC and first half of the 7th. WP- If you "insist" on eating that low, your going to harm yourself. Eating that little everyday is not healthy. And you wont get good results by eating that little, and doing a CN sooner. If your having trouble eating then you need to some beef sticks (or something easy, ULC, and calorie dense), these generally have only 1 useable carb but they are very calorie dense.
Ooops, i just saw you guys say I eat under 800 calories, then realised I gave the wrong macros. My protein intake is 70g. I know it might be still pretty low. This is my second round of CNS as I fell off the wagon the first month. My first round macros were close to how you guys suggested, 85g fat, 100g protein, 10g carbs. However, I felt nauseous and bloated all the time. For this round, I am not purposely trying to eat little, but I eat till full and stayed away from beef because it made it felt sick. Instead, I eat salmon and also up my veg intake because I LOVE greens and I'd rather get all my carbs from them!!But I think you guys gave me excellent suggestions. I will try to increase my macros by eating more dense food, to the point where I will not feel nauseous. Could I have some suggestions on what I can add, besides beef sticks. Many thanks.
Results would be NULL in that case though.
Like I said.. wasn't speaking in terms of the diet.. So in this case, the results would be slightly helping out your metabolism is all.
Ooops, i just saw you guys say I eat under 800 calories, then realised I gave the wrong macros. My protein intake is 70g. I know it might be still pretty low. This is my second round of CNS as I fell off the wagon the first month. My first round macros were close to how you guys suggested, 85g fat, 100g protein, 10g carbs. However, I felt nauseous and bloated all the time. For this round, I am not purposely trying to eat little, but I eat till full and stayed away from beef because it made it felt sick. Instead, I eat salmon and also up my veg intake because I LOVE greens and I'd rather get all my carbs from them!!But I think you guys gave me excellent suggestions. I will try to increase my macros by eating more dense food, to the point where I will not feel nauseous. Could I have some suggestions on what I can add, besides beef sticks. Many thanks.
You probably felt that way because your body is only expecting X amount. So when you gave it more than X, it had trouble handling it. That's why I said slowly increasing your caloric intake over a span of weeks. Give your metabolism time to adjust and upregulate as you go along.As far as small things that pack a big punch.. beef sticks are good and beef jerky, but if you don't like beef.. Heavy cream has a fair punch of calories in it, though it's all fat. Hard boiled eggs could help, a couple a day would be a few hundred more calories. I'm not sure, really. I've never had to look for things like that, ha!
I love hard boiled eggs over anything!! But I used to eat four per day and then i felt sick. Now I eat 2 per day and I feel much better. May be I need to do some grocery shopping to see what's high in protein. I want to drink whey protein isolate but it spikes insulin. That's the best I can think of.
I love hard boiled eggs over anything!! But I used to eat four per day and then i felt sick. Now I eat 2 per day and I feel much better. May be I need to do some grocery shopping to see what's high in protein. I want to drink whey protein isolate but it spikes insulin. That's the best I can think of.
If you want to do some whey, add some fats with it.
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