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I have tried a number of protocols of CN, and I even had some coaching on the protocols.
I need some help.
I do 5/3/1 M/T Th/F, with one sprint workout per week. I try to walk 30 mins/day. I am 6’2 and 245lb with 23%bf.
Macro breakdown. ULC – 160g protein; 160g fat and 30g carbs
CN – 160g protein, 60g fat and 300 carbsI am NOT getting stronger, and I’m not losing fat.
I think: I need to go to more of a CBL, and I am thinking to do the following macros:
ULC – 245g protein, 160g fat and 30g carbs
Post lower body w/o – 245g protein, 101g fat and 320g carbs (this would be after the squat day and the dead lift day).Thoughts?
You should try CBL. 245 @ 23% you are carrying some decent muscle and 5/3/1 done 4 days a week plus sprints should have you dropping weight.
Possibilities: Calories too low for the activity level screwing up hormonal signaling.
or some bad food choices in there causing some inflammation that is keeping the weight on.
Are you getting enough Omega 3’s?
Most people just take pills. I switched to eating more fish and weight (BF) dropped immediately. I’d say most fish oil pills out there are crap and can actually hinder progress in both strength gains and fat loss.The eyes can't see what the mind doesn't understand.
too much protein, trust me. i am also 6’2 but 214lb and 7% bf and you can see my photo here, so trust me, you don’t need that much protein. count calories, just be in a small deficit, around 300cal, do CBL and you will feel fine. i was doing CNS and it is not for me, i’ve felt awful, lost my strenght, didn’t look so good (muscles were flat), CBL is definitely better for me and i am on the same number of calories as i was on CNS… and regarding cardio, i do hiit (sprints on a treadmill) 2 or 3 times a week before my weight training, you don’t need more then that.
sorry for my english if there are some mistakes in writing, i am not from usa, i live in serbia and serbian is my first language 🙂
Thanks! reljag, my parents immigrated to the US from Belgrade in the mid 1950’s. I have visited many times and speak Serbian.
Can you tell me your macros?
And how many backloads you did?
How many grams of carbs did you do on backloads?
How much protein?
What were your calories?
I have spent much time trying but no real progress. Workouts without energy.Sent from my iPhone using Tapatalk
I agree with Rob. There is something wrong metabolically with you. You are consuming less than 9 calories per pound on ULC days. Even if you factor in your Carb Nite it is still around 9 calories per pound. Standard recommendation for fat loss for people that are weight training is 10-12 calories per pound of bodyweight. And that is with a standard diet that doesn’t have the inefficiencies that ketogenic diets have. If you were metabolically healthy you should be losing fat.
How long have you’ve been trying to lose weight?
Ibobland08 – Agreed. It was just too low. I have been trying different formulations (and with coaching) – all around this same caloric zone. UGH.
I went from 300 to 220 pretty easily just being mostly limiting carbs. Then added muscle (and some fat) to 245. I have been essentially stuck since last November at 245. I have added some muscle and lost a bit of fat on CN since then, but almost nothing.
Based on some of the comments, I am going to try the following for the next two weeks:
ULC P-200 ;F-200 ;C-30 ~2700 cal or 11cal/lb
CBL (2x/wk after lower body): P-200 ;F-100 ;C-320 ~2900 cal or 12 cal/lbThoughts?
Sounds good, but don’t expect to lean out doing this. What you probably need to do is to slowly increase your calories without adding bodyfat so your metabolism starts functioning normally. Usually 15-17 calories per pound signifies healthy maintenance levels. Even higher is better. This is called reverse dieting. This is necessary for some people after they are on low calorie diets for a long time and they hit a plateau.
Once you reach the healthy maintenance levels you can go back to a fat loss diet. Be patient though, this can take quite some time. In the meantime, just focus on feeling better.
look, you can do what fits you the best. you don’t have a deadline so you can experimente as much as you like. everybody has their own opinion of course 🙂
so you’ve asked what are my macros… they are now protein 173g, fat 86g and carbs 200g (according to myfitnesspal), but i have backloads every evening now, even on non-training days, and also, i have higher carb days during the week (2 times per week usually) when i eat what ever i want. I am trying to stay around 7% BF during the summer. this is what fits my needs and i am doing very well eating like this. i am/was (didn’t decide yet) a competitive bodybuilder, and during my contest prep i switched back and forth from CBL to CNS, having from 5 backloads per week to just one. i was lowest in calories on CNS and they were around 1900cal. also, i was 4% BF, but i got injured one day before the contest so i didn’t go on stage. it was this april. i was in the best shape of my life, so then i know what i am talking about 🙂
puno pozdrava iz srbije! 🙂
mistake again, carbs are 236g, i was looking at the wrong number 😀 sorry again! when i count macros, i just count once and then eat like that ’till i have results, then i count again and eat a little bit different.
Thanks for sharing.
Are those your macros for maintenance/cut/or building muscle?
I am coming out from my contest prep still, so I want to see where will this mac ratio take me. I am still keeping my muscle mass, but weight is still going down slightly. So, I am gessing it is for maintanance, but I will be sure in the future. I think this is my best form of my life naturaly. Tribulus also helped me a lot, if nothing the less, psychologically after the prep and everything else.
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