Help with exercise program please!?!?!?

[heychikadee]

Thanks TCB and Ibob. I have CN on Mondays mainly because I find it too hard to control the quality of the carbs if I'm eating out which I almost always am from Fri to Sun. I don't want to have to decline dinner invitations by friends or with my partner because I'm essentially off the grid by 3:30pm on Fridays for example. Also I work from home on Mondays so it fits in really well. Would the split you've advised below be totally unworkable for a Monday CN? Also, you reckon two full days off? That seems a lot to me, remember I'm used to spending at least 2 hours a day at the gym so I'll feel really slack taking even a single day off!Thanks guys, hope I'm not being too much of a pain!  :-

[Brandon D Christ]

Thanks TCB and Ibob. I have CN on Mondays mainly because I find it too hard to control the quality of the carbs if I'm eating out which I almost always am from Fri to Sun. I don't want to have to decline dinner invitations by friends or with my partner because I'm essentially off the grid by 3:30pm on Fridays for example. Also I work from home on Mondays so it fits in really well. Would the split you've advised below be totally unworkable for a Monday CN? Also, you reckon two full days off? That seems a lot to me, remember I'm used to spending at least 2 hours a day at the gym so I'll feel really slack taking even a single day off!Thanks guys, hope I'm not being too much of a pain!  :-

I don't see how you can't have a CN at a resturant,  unless you only eat "Paleo" carbs.  To me, Carb Nites are the night to go out to eat, not when your ULC.

[TCB]

Thanks TCB and Ibob. I have CN on Mondays mainly because I find it too hard to control the quality of the carbs if I'm eating out which I almost always am from Fri to Sun. I don't want to have to decline dinner invitations by friends or with my partner because I'm essentially off the grid by 3:30pm on Fridays for example. Also I work from home on Mondays so it fits in really well. Would the split you've advised below be totally unworkable for a Monday CN? Also, you reckon two full days off? That seems a lot to me, remember I'm used to spending at least 2 hours a day at the gym so I'll feel really slack taking even a single day off!Thanks guys, hope I'm not being too much of a pain!  :-

I don't see how you can't have a CN at a resturant,  unless you only eat "Paleo" carbs.  To me, Carb Nites are the night to go out to eat, not when your ULC.

I agree.. I personally hate going out when I'm ULC. Makes things a pain in the ass, ha. But, everyone is different in that regard.The problem with doing the CN Monday and having your body pump classes  on Saturday and Monday is that by the time you get to your first class of your "CN week," you run the risk of being depleted/low on glycogen. When you're lacking in glycogen and you try to force yourself into that high intensity metabolic pathway, your body doesn't like that. It releases more cortisol then to help break down tissues, like muscle, to synthesize more glycogen so it can keep up with the high-intensity demands you're putting on it. Very basic overview, obviously, but this is a huge reason why you'll see low-carb crossfitters going down the path of adrenal fatigue.It's very suboptimal, but if it's the only way to get it to work for you, I'd add in one carb meal on Friday night.. Then you can at least ensure you've got some energy stores for Saturday morning BP and Monday morning BP, then you can do your normal CN on Monday night.  Although, I should point out that you'd be slightly better off doing a heavy weights workout on the day of your CN; just to take advantage of the "CBL-ish effect." Lastly... yes, two full days off. AT LEAST two full days off. To be completely honest, you could achieve great results with FIVE days off, lifting two days, and walking every day.

[heychikadee]

Thanks TCB and Ibob. I have CN on Mondays mainly because I find it too hard to control the quality of the carbs if I'm eating out which I almost always am from Fri to Sun. I don't want to have to decline dinner invitations by friends or with my partner because I'm essentially off the grid by 3:30pm on Fridays for example. Also I work from home on Mondays so it fits in really well. Would the split you've advised below be totally unworkable for a Monday CN? Also, you reckon two full days off? That seems a lot to me, remember I'm used to spending at least 2 hours a day at the gym so I'll feel really slack taking even a single day off!Thanks guys, hope I'm not being too much of a pain!  :-

I don't see how you can't have a CN at a resturant,  unless you only eat "Paleo" carbs.  To me, Carb Nites are the night to go out to eat, not when your ULC.

I agree.. I personally hate going out when I'm ULC. Makes things a pain in the ass, ha. But, everyone is different in that regard.The problem with doing the CN Monday and having your body pump classes  on Saturday and Monday is that by the time you get to your first class of your "CN week," you run the risk of being depleted/low on glycogen. When you're lacking in glycogen and you try to force yourself into that high intensity metabolic pathway, your body doesn't like that. It releases more cortisol then to help break down tissues, like muscle, to synthesize more glycogen so it can keep up with the high-intensity demands you're putting on it. Very basic overview, obviously, but this is a huge reason why you'll see low-carb crossfitters going down the path of adrenal fatigue.It's very suboptimal, but if it's the only way to get it to work for you, I'd add in one carb meal on Friday night.. Then you can at least ensure you've got some energy stores for Saturday morning BP and Monday morning BP, then you can do your normal CN on Monday night.  Although, I should point out that you'd be slightly better off doing a heavy weights workout on the day of your CN; just to take advantage of the "CBL-ish effect." Lastly... yes, two full days off. AT LEAST two full days off. To be completely honest, you could achieve great results with FIVE days off, lifting two days, and walking every day.

Thanks TCB. Monday CNs really do fit into my lifestyle the best and most easily so in terms of my workout programs close enough is probably good enough for me, as I said I have a really simple goal and in all honestly I'd even be happy if all I did was maintain from here on. I could also attend BP classes on Friday or Sunday mornings if that would flow better, rather than the Monday or Saturday? Re adding an extra carb meal I really don't think I'm ready for it, I have no idea what my bf% is but I do have a little extra gut and I'm concerned it will only get bigger if I feed it any more carbs outside of my CN. I'm in Kuala Lumpur for the next 10 days so I'll use the time away from my usual routine to try to get the 5/3/1 moves down pat and really focus on my form. It's not the greatest hotel gym but I'll do the best I can with what I've got and then hopefully hit the ground running when I get home. Thanks so much for all you help!  🙂Nicci

[Peter Hunt]

Body Pump, well I do 1-2 classes a week and would argue it's not HIIT but rather high-rep low-weight strength training taken to the extreme (800 reps per class). However I wouldn't attempt it while glycogen depleted. Personally I have my CN on Saturdays and do BP on Monday night, after an HIIT session of sorts on Sunday morning in the form of Body Attack. Occasionally I do a second BP on Thursdays but it makes me feel like dirt most of the time – a sure sign of being glycogen depleted. My wife, who's also on CN teaches both of the classes and the Attack so doesn't have the same luxury – she also teaches one on Saturday morning just prior to our Carb Nite, which I skip, doing a Shockwave workout instead.

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