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Hi!Male, 29 years old, 182 cm, lifts weights following HST training program 3-4 times a week.I'm 4 weeks in to a cut. I lost 1,5 kg already and are doing alright in the gym. I've been cycling carbs on and off depending on workout/rest day, in a CBL SA fashion. Note that I haven't done the 10-day prep during this time. I'm soon going on a two week trip and won´t have access to a gym. So therefore I thougt it would be nice to do a modified CBL/CNS diet during those to weeks with maybe 1-3 carbnights total during the two weeks, and then continue doing CBL SA.I started my prep-phase last saturday, which makes this the 5th day. On Friday I ate a lot of carbs after an evening workout, so my muscles where nice and full on saturday morning.My starting weight on saturday was 82,7 kg, and now I'm up at 82,8 kg. I've been weighing myself daily. My weight hasn't budged at all, and for the last two days I've gone up 0,1 kg. I log all my food in Myfitnesspal so everything is spot on. I try to hit a 500 kcal deficit but the average deficit for these five days is about 200 kcal/day.I work in a restaurant, and have during these five day been working very irregular hours.Saturday 17-0230 (in bed 0330)Sunday 17- 0030 (in bed 0130. This evening I felt like horse shit, after my workout before work. No carbs meant zero energy the rest of the night)Monday 0730-1600 (up at 0630, this was a killer) in bed at 23.30Tuesday 0730-1600, in bed at 0130During these days I've been aiming at 200 g protein and 100 g fat, and under 30 g carbs.I´ve been under 30 g of carbs everyday except yesterday where I got up to 60 g.I spend my days on my feet, working my ass of in the restaurant, chewing on nicotine-gum and drinking coffee until about 15 o´clock where I break my fast.Food quality wise my diet has been really good, lots of protein and good fats.WHY AM I GAINING? Shouldn´t I be LOOSING? I feel fatter then before? Is it the bad sleep quality/pattern thats screwing me up? The nicotine?I know I´m supposed to feel lethargic and mind-cloudy, but that I should be loosing a lot of weight, water weight that is. But I'm not. I know 0,1 kg is nothing to worry about, except that I know I should be loosing water weight like a lot! I think I've done that cause feel flatter than 5 days ago, and generally weaker, but still I look fatter in the mirror and I feel fatter.I need advice from you experienced CBL/CNS´ers!
so you are roughly 180 lbs correct. Whats your BF% ? Either way, i kinda doubt its the sleep. Always getting enough sleep is ideal but unless your getting like NO sleep then i doubt thats the main factor here. Are you lifting heavy ever? I think you could definatley drop your protein and raise your fats.
Correct, 182 lbs.Yes I lift heavy in 5-10 RM range.Well, 1800 kcal is about my BMR. With normal activity, that yields about 500 kcal deficit.Since Kiefer recommended an intake ratio of 1:1 calorically of fat to protein, that yields 200 g of protein (800 kcal) and 100 g of fat (900 kcal) And since I really don't want to loose any muscle, I keep my protein high when I'm on a deficit. It also helps with staving off hunger and feeling full.
You're doing the prep phase after already cycling carbs so you're not holding water like the average person starting out.Someone correct me if I'm wrong but I'm sure 1g:1p for protein to body weight is the going number for good protein intake when lifting. Also when you're already lean starting out the worse thing you can do is watch weight. Rely more on measurements and how your clothes feel because you can very well be gaining some weight in muscle and these changes you mentioned are less than a kg. now if you gain 5kg during reorientation and the measurements don't show muscle then that's an issue that will require some tweaking.
yeah i understand that Keifer makes suggestions but ultimatley you have to play around with macros since he doesnt know all of us as individuals, there are many factors that go behind a diet and the simplest thing to start with is feel. By all means you can keep doing 200 protein but considering your LBM is about 150 then i really dont see any reason to go more than 150 especially if your trying to cut. I will always pick higher fats than protein any day of the week because i like the way i feel with fat being the very dominant macro. I am a very serious lifter and i weigh quite a bit more than you and i dont take in 200 protein a day and im still managing. For muscle recovery too you have to remember that while protein is great for a muscle to recover, dont forget all the hormonal goodness high fats are going to cause, including recovery via multiple hormonal responses.
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