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hey guys. I know I've asked this already, but it is really frustrating and I cannot believe it. I've been on serious cps now for 3 weeks. I was drinking for my first cn so I decided to do the 10 days once again.Since I have started the program, I gained 5kg and I also look worse than I did. I do eat a lot, but I not more than so to satisfy my hunger. Can anyone tell me what am I doing wrong? Should I just wait a couple more weeks? because it's really hard to stick to the diet and have some sort of faith in it if you consistently get counterproductive results. Please help me out! I've been super strict while on a diet, only eating meat, coconut oil, some almond butter a little bit of cheese, beef jerky, macadamia nuts and pumpkin seeds.My typical day looks like this:7.00: wake up, drink a cup of black coffee with some coconut oil and butter + 2mg nicotine gum10.30: school snack, usually consists of some macadamia nuts and pumpkin seeds with some coconut oil alongside. sometimes I switch the nuts with beef jerky or some prosciutto.15.00: lunch, always meat, pork ribs/chicken thighs/wings/turkey patties/hamburger patties/sausages/bacon, etc. I usually eat one toast cheese (soft cheese, has <1g of carbs/100g) with some coconut oil and calorie free walden farms ketchup. sometimes I eat some chicken pesto (low carb) or something like that18.00: black coffee with come coconut oil and butter + 2mg nicotine gum18.30-20.00 - I train, do the 5x5 strong lifts , cross fit or kettlebell workout20.30: dinner is the same as lunchI take 6 omega 3 tablets/day (3 in the morning and 3 in the evening), 2 Fe tablets (1 in the morning & one in the evening), 1 C vitamin in the morning.I also go to school with my bike everyday which is 45min of bike riding/dayThank you very much for your help!
Okay so you're focusing just on the scale? Are you noticing anything else that is a factor of weight gain? Like clothes not fitting anymore or progress photos?Three weeks is far too early as well, plus it seems you're worrying about it a little much. You're having too many plant fats during the day, I wouldn't see a reason for the snack during the day. Toast cheese? The dairy and the low carb stuff (like the Chicken Pesto) is most likely not helping with being "strict". Nix the CO and Butter at 1800, just coffee. And do you have the Nicotine Report? It explains when to take the gum and when not to.
Okay so you're focusing just on the scale? Are you noticing anything else that is a factor of weight gain? Like clothes not fitting anymore or progress photos?Three weeks is far too early as well, plus it seems you're worrying about it a little much. You're having too many plant fats during the day, I wouldn't see a reason for the snack during the day. Toast cheese? The dairy and the low carb stuff (like the Chicken Pesto) is most likely not helping with being "strict". Nix the CO and Butter at 1800, just coffee. And do you have the Nicotine Report? It explains when to take the gum and when not to.
No, I am not. Also my clothes feel thighter and I simply feel fatter. It might be because of the carbnite I had on Friday. Is it possible that I retain so much water? And how to get rid of it asap? Which plant fats do you have in mind? I thought that coconut oil is one of the best choices. For what should I substitute it?If I eat pesto and toast cheese, I am still way under 30g of carbs, more like 10-20. That is also only twice a week max.Yes, I have the nicotine report. It says that you should take it a couple of hours after the one in the morning. So I thought I'd take it before training, same as for cbl. When should I take it?Thank You for all the help, I really appreciate it!
Easiest solution, count your calories. If you're still gaining, drop them lower.
But I thought that that is the last thing you want to do? To avoid the starvation mode tour body could enter...
Easiest solution, count your calories. If you're still gaining, drop them lower.
But I thought that that is the last thing you want to do? To avoid the starvation mode tour body could enter...
It's obvious that if you are gaining weight that you are in a caloric surplus. Furthermore, if you have gained 5kg in only 3 weeks that is too much, too fast. You will need to reduce calories to stop the weight gain/initiate weight loss. 'Starvation mode' whatever that is, will not be a worry unless you are eating a ridiculously low caloric intake.
Easiest solution, count your calories. If you're still gaining, drop them lower.
But I thought that that is the last thing you want to do? To avoid the starvation mode tour body could enter...
It's obvious that if you are gaining weight that you are in a caloric surplus. Furthermore, if you have gained 5kg in only 3 weeks that is too much, too fast. You will need to reduce calories to stop the weight gain/initiate weight loss. 'Starvation mode' whatever that is, will not be a worry unless you are eating a ridiculously low caloric intake.
But I don't think I eat THAT much. I mean I'll consistently be hungry if I eat less. Anyways, I will probably give it a try. Thanks!
if you are constantly hungry and you are eating a good amount of fats your probably are not adapted enough to use your own fat reserves as a primary fuel source let alone the dietary fat you are eating.. it may take 10 days for some people for others it could take weeks.. you should have a sharp decrease in hunger throughout the day when you are more adapted… honestly i would suggest going 3-4 weeks eating ULC if you can and see if you hunger throughout the day decreases before doing another CN
I'd suggest a different approach. First of all dont use so much plant and nut oils (coco is the only exeption!). Try to get 1g fat per lbs of bodyweight in per day! Also see to it that the fat to protein ratio is at least 1:1. I personally use the “skaldeman” to look out for that. its Fat/(Protein+Carbs) and it needs to be 1.2 or higher for every meal not just in the dayly average! You can log calories to ensure that you are good with your macros. I always track em because i feel better. If you use my numbers you should automatically dialing in in the correct caloric regions for loosing fat.Dont eat pesto unless its homemade with some high quality oil. The pesto made for the supermarket always have the most crappy oils! Instead of using fishoil caps you might want to look for fishoil in a bottle or can. In germany i can get it at the pharmacy. Its MUCH cheaper and much better in quality. Also i sometimes use it to fatten up meals by drinking 20-60g of fishoil. Dairy products can be eliminated completly! Some people can take it some dont. I'd redo the reorientation phase without em and see where you go from there with this. I'd also cut all foods with artificial sweeteners in them. The taste alone can cause an insulin response. Just focus on animal fats and you do great. A good take away meal is homemade meatballs with bacon fried in ghee (also homemade). As for the workout i'd rather not do high volume stuff like crossfit which does not suit the diet anyways. Try shockwave or 5/3/1. I use 5/3/1 and had good results so far. I do CNS for almost 4 weeks now. If you want to optimize your training you could do HIIT session right the morning after you carb nite. followed by an intense heavy duty leg workout. But id suggest a few hours pause between HIIT and workout. Like discribed here http://athlete.io/4752/anabolic-cardio/Another tweak would be some intermittent fasting. Dont get your BP coffee right after waking up. Wait an hour to get the cortisol levels down. Then you drink your coffee. I personally drink the AM accelerator shake from CBL. 10g Whey ISOLATE(!) with two tablespoons (use one if you cant handle this much oil in the stomach) of pure MCT oil. But BP coffee should work just fine. Normally i drink two of those in the timespan 7:00 - 13:00. Depends on the time i have lunch. Sometimes at 12:00 and on some days at 15:00Also do you drink enough? I try to get 7liters per day. Its a lot but it helps. There are a lot of possible tweaks but to round it all up id say try to make 85% or so of you fat intake animal fats. 10% MCT fats and the rest can come from nuts and plants. This should also take care of your hunger.
Wow guys, first of, thank you for all the replies. I cant tell you how thankful i am. I thought if I minimize all the stuff that is not optimal but is considered low carb i should be fine. Because I really dont eat much of it. For example only 10macadamia nuts and some pumpkin seeds. Also very little cheese (2-3 squares max). But maybe I am wrong. I'll try to eliminate dairy completely. Otherwise I dont eat any plant fat at all. Only 20g pf almond butter, which is cca. 1Tbsp. should I eliminate all this stuff completely?I had my carbnite on Friday, so should I skip it this week and have it next week?
Ill also try to up my fat intake even more, even though i already stuff some coconut oil in there to male sure i eat enough of it. What would any good snack be?
Wow guys, first of, thank you for all the replies. I cant tell you how thankful i am. I thought if I minimize all the stuff that is not optimal but is considered low carb i should be fine. Because I really dont eat much of it. For example only 10macadamia nuts and some pumpkin seeds. Also very little cheese (2-3 squares max). But maybe I am wrong. I'll try to eliminate dairy completely. Otherwise I dont eat any plant fat at all. Only 20g pf almond butter, which is cca. 1Tbsp. should I eliminate all this stuff completely?I had my carbnite on Friday, so should I skip it this week and have it next week?
that little bit of almond butter and that few nuts should be perfectly fine.. also unless you have issues with dairy just a little bit if cheese is fine as well
Ill also try to up my fat intake even more, even though i already stuff some coconut oil in there to male sure i eat enough of it. What would any good snack be?
id suggest no snacks(also without snacking its good to eat bigger meals on your main meals..) and like said above try IF... 16/8 is a popular and good one.. 16 hours no eating then 8 hour eating window..
Indeed. No snacking. i usually only have to meals a day. the larger one in the late afternoon. just because i like it and it helps me sleep well. Considering the dairy products. You can eat cheese. i just owuld try to eliminate it for some time to see if this might be the cause. I sometimes eat 400g of ovencheese in one meal at work because its easy to make and i dont stall. but this cheese has 1200kcal and i could easyally eat 3 of them. So overeating on cheese is very easy. Only keeping it LC isnt always enough. There are other things that can cause an insulin response. Leucin for example can be very bad if not buffered by lots of fat. Try to bring the products with artificial sweeteners up to ZERO. Nurish your sweettooth on your carb nite. and btw. how does your typical CN look like?
I find ulc days easiest having 2 meals, late morning/early after noon and another at night 12-15 hrs from where I plan to eat the nxt day. By volume, my fist meal is usually bigger (mostly bc I eat at work and it saves me money) then my late meal is bigger in terms of calories as its pretty fatty.. almond flour pancakes w c oil, bacon, ulc cheese burgers, etc.
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