- This topic has 8 voices and 16 replies.
-
Posts
-
Would anyone be willing to help me figure out my CORRECT macros for CNS. I need help with this before I throw in the towel.
OK, so if I weight 139lbs right now, I eat 139 grams of protein and 139 grams of fat? or do I eat what I WANT to weigh?
Target body weight, at least for fat seems to be a common theme.. So if you wanted to be 120 then get 120 grams of protein and 120 grams of fat.. Ive become a firm believer of keeping fats high for energy purposes, especially for training sake.. but if you start to stall theres 2 major ways to adjust, be a bit more conservative on your CN or slowly dial back the fat intake, going no lower than .5/1 g fat to protein, or based on the example i gave 120 g protein to 60 g fat.. Understand?
I personally try to go around 1 gram of fat per 2 grams of protein. But sometimes my fat intake fluctuates depending on what's available and how I feel. I don't follow that rule all the time, but I always strive to keep my proteins to match the weight of my muscle. So if someone weights 200 lbs and has 160 lbs of muscle, then the consumption should be around 160 gs of protein. If you want to gain more, then you eat more and train hard.There is a lot to configure when you're on this plan, you have to play around with the ratios. Some people lost weight by eating more, some people lost weight by including supplements, others lost weight by including more strength training.What worked for me was the introduction of HIIT, and basically the shockwave 1.4 protocol. Before that, I dedicated 3 one hour sessions a week for strength training with hardly any cardio, now I go to the gym every day, 4 one hour sessions dedicated to strength training 2 half hour sessions dedicated to HIIT, and 1 one hour session for low and steady paced walkingI also controlled my CN more and removed low glycemic carbs from the diet.I also drink plenty of water, which helps the process immensely.I personally saw no loss in body weight, but my pants are thinner, and I increased my strength all around as people have noticed my more muscular physique. I went from a size 42 to a size 38 maintaining the weight.Hang in there, you're not the only one out there who had problems in the past, just adjust and you'll do fine.
Keifer talks about the once a week CN as the very maximum one would want to go and introducing a second CN can speed fat loss up. Have you considered this?
IMHO – get your target bodyweight and do .75:1. The ratio thing used to be 1:1 and now the trend is start at .5:1 but I've had the most success at .75:1 which is right in the middle. You could start at the “ultimate fat loss” version and begin with .5 and then work up from there. I think cloudybrain's response just goes to show how different we all are. For me I don't control my CN at all, do zero cardio and train 6 days for 1-2hours each time per week. Oh and then I do two CN's so you really have to figure out what works best which is why keeping your ULC food ultra simple is probably the best starting point. Simple foods at set macros - maybe even eating the same things/ish for a few weeks to see how that worked. You have to give a consistent plan enough time to either work or not work. So many people try and change things every few days and then have no idea if something ever worked because they tried something else.
So in the ratio, the first number is FAT and the second is Protein??? So.... if my goal right now is 125lbs, I'm aiming for 93g fat and 125g protein. Thats .75:1?I will do this all next week if you think this is the way to go,
If you're going to do the .5g of fat to 1g protein of your target body weight, I'd recommend starting from a closer target and working down as the pounds fall off.So you're 139lbs, set your target to 129lbs and when you reach that, change your target to 120lbs.At least that's how I work it for myself (225lbs and my current target is 210lbs).
That could work but if she starts with .75 fats it's already a little higher calorically and 4lb isn't that much different. Basically if you're hungry you need to eat more but start with it for two weeks then reassess.
Yea phx and her notorious back2back CNs.. I tried doing this last week, while upping my training.. Gained 3 lbs:/
Haha phx is an exception to CN rules.I think when fat loss is the goal just ear when you are a hungry and adjust daily on how you feel, having everyday macros between 0.5-1g of fat and 1 g of protein for either bw or target it wont make a huge difference for you. Some days you will hungrier than others so adjust accordingly, Fairy and phx to an extent as well as many other have had success doing this
Haha phx is an exception to CN rules.I think when fat loss is the goal just ear when you are a hungry and adjust daily on how you feel, having everyday macros between 0.5-1g of fat and 1 g of protein for either bw or target it wont make a huge difference for you. Some days you will hungrier than others so adjust accordingly, Fairy and phx to an extent as well as many other have had success doing this
Really?!?!? That would be a little sad...I thought I figured out something really cool, especially when Kiefer said you can get great benefits back loading BEFORE your next training session. Since I do CN's before and after it was like the best of both worlds. Well guess I just figured out ME then lol. But it could still work for others, depends on how clean your ULC days are and I'm still eating the fattiest carbs. So many factors that who knows...and you mentioned its like the anabolic diet so there's probably even more factors I don't know. Anyhow not to ramble but I don't see myself as different from the average person...maybe it's the crazy lifting...hmm.
That could work but if she starts with .75 fats it's already a little higher calorically and 4lb isn't that much different. Basically if you're hungry you need to eat more but start with it for two weeks then reassess.
Yeah I agree, starting with .75 fats it would be fine and she could just start at her target. Especially when it's within 20lbs.
You must be logged in to reply to this topic.