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Hello All! I have been doing Carb Nite since June and have lost around 15-20lbs (not sure of the exact number due to the fact that I was not weighing myself much when I was at my heaviest). I have been doing the same program (with some variation) during this time as well and I'm starting to get burned out. My goal is to build muscle and lose fat (duh) and to look sexy as hell. Yes, I want the aesthetics. I've kind of been at a stand still with my weight loss and I feel that it is partly due to the fact that I have been doing the same program for the last 7 months. Any suggestions on where I can find a program?Here's what I have been doing:Day 1: LegsWarm up: 1 arm 1 leg straight leg dead lift OR RDL 3 x 12Abductor Machine 3 x20DB/BB Sumo deadlift 3 x8Leg Press ELECT/PSR 3-3-3-3x2Bulgarian Split Squats 3 x 12Banded Hamstring Curls (sit on bench) 3 x 12RDL 2 x 10Calf Raises 1 x 100 AMAPDay 2: Chest/BicepsWarm UP: Incline Push-Ups (pause-press) 3 x 10Incline DB Press ELECT/PSR 3-3-3-3x2DB Flies 2 x 15Lat Pulldown 2 x 8Cable Bicep Curls ELECT/PSR 3-3-3-3x2Close-Grip Pull downs ELECT/PSR 3-3-3-3x3Hammer Curls 2 x 10Tricep Pushdown 2 x 10Day 3: Core/Glutes/TrisWarm Up: Floor Bridges 3 x 20Ab Crunch Hold 45 seconds x 3BB Hip Thrust 3 x 12 SUPERSET WITH Single Leg Hip Thrust 3 x 12Cable Straight Leg Glut Kickbacks 3 x 12Cable Tricep Pushdown ELECT/PSR 3-3-3-3x2Assisted Dips 2 x 10Pike Ups on ball 2 x 12Wood Chops 3 x 12 each sidePlanks (front 1 min, side&back 30 seconds) x 2 roundsDay 4: Shoulders/BackWarm Up: Lat pulldown 3 x 10Close Grip Pull downs ELECT/PSR 3-3-3-3x31 arm DB Row ELECT/PSR 3-3-3-3x3Rack Pulls ELECT/PSR 3-3-3-3x3Scapula Pushups 3 x 10Bent over Side Laterals 3 x 20DB Bench 2 x 10Side Laterals 3 x 10Shoulder Press 3 x 10I try to get in 1-2 HIIT sessions in on my spin bike per week if I can, I really just base it off of my energy levels.My stats:Female6'2"178-182lbsThanks in advance for any suggestions!!!!!!
With building muscle, are you looking into more a hypertrophy type work (muscle growth) or strength type work more? I have ran and done MI40x and you enjoy that but must be done with CBL. Full body programs 3-4x a week on CNS is great and yields awesome results. What interest you most with training?I have to say it, 6'2"!?! Holy hell you're tall ;D that is awesome though!
Have you checked out the BODY.IO with Alex Navarro & Andrea Jengle?http://body.io/body-io-fm-40-andrea-jengle-alex-navarro/I found it very interesting that women have a higher tendency to overtrain and stall progress.
my gf has been killing it on stronglifts 5×5 and is sexier every day. its even got an app and its stupid simple. but you'll probably get to a point where you'll need to have some sort of carbs each night before lifting days.
Hello All! I have been doing Carb Nite since June and have lost around 15-20lbs (not sure of the exact number due to the fact that I was not weighing myself much when I was at my heaviest). I have been doing the same program (with some variation) during this time as well and I'm starting to get burned out. My goal is to build muscle and lose fat (duh) and to look sexy as hell. Yes, I want the aesthetics. I've kind of been at a stand still with my weight loss and I feel that it is partly due to the fact that I have been doing the same program for the last 7 months. Any suggestions on where I can find a program?Here's what I have been doing:Day 1: LegsWarm up: 1 arm 1 leg straight leg dead lift OR RDL 3 x 12Abductor Machine 3 x20DB/BB Sumo deadlift 3 x8Leg Press ELECT/PSR 3-3-3-3x2Bulgarian Split Squats 3 x 12Banded Hamstring Curls (sit on bench) 3 x 12RDL 2 x 10Calf Raises 1 x 100 AMAPDay 2: Chest/BicepsWarm UP: Incline Push-Ups (pause-press) 3 x 10Incline DB Press ELECT/PSR 3-3-3-3x2DB Flies 2 x 15Lat Pulldown 2 x 8Cable Bicep Curls ELECT/PSR 3-3-3-3x2Close-Grip Pull downs ELECT/PSR 3-3-3-3x3Hammer Curls 2 x 10Tricep Pushdown 2 x 10Day 3: Core/Glutes/TrisWarm Up: Floor Bridges 3 x 20Ab Crunch Hold 45 seconds x 3BB Hip Thrust 3 x 12 SUPERSET WITH Single Leg Hip Thrust 3 x 12Cable Straight Leg Glut Kickbacks 3 x 12Cable Tricep Pushdown ELECT/PSR 3-3-3-3x2Assisted Dips 2 x 10Pike Ups on ball 2 x 12Wood Chops 3 x 12 each sidePlanks (front 1 min, side&back 30 seconds) x 2 roundsDay 4: Shoulders/BackWarm Up: Lat pulldown 3 x 10Close Grip Pull downs ELECT/PSR 3-3-3-3x31 arm DB Row ELECT/PSR 3-3-3-3x3Rack Pulls ELECT/PSR 3-3-3-3x3Scapula Pushups 3 x 10Bent over Side Laterals 3 x 20DB Bench 2 x 10Side Laterals 3 x 10Shoulder Press 3 x 10I try to get in 1-2 HIIT sessions in on my spin bike per week if I can, I really just base it off of my energy levels.My stats:Female6'2"178-182lbsThanks in advance for any suggestions!!!!!!
Your training program looks ok, but if you want a training program more tailored to women, I'd recommend Bret Contrareas's book Strong Curves.
I have been considering switching over to CBL starting in January and I'll definitely look in to all of those. Right now I'd like to focus mainly on hypertrophy and then make the switch over to strength at a later time. Any suggestions for making a smooth transition from CN to CBL?
I have been considering switching over to CBL starting in January and I'll definitely look in to all of those. Right now I'd like to focus mainly on hypertrophy and then make the switch over to strength at a later time. Any suggestions for making a smooth transition from CN to CBL?
Just throwing it out there, most women generally do not do well with CBL in regards to fat loss. I would stick with CNS until you are pleased with your body composition.
If I remember correctly, he says only to do the CNS protocol for 6 months. Is that no longer true? I know there have been several updates to the protocol since the book was first written. I'm trying to get a picture of my progress up on here but I'm technologically challenged and it keeps telling me the file is to large. Will post when I figure it out 🙂
If I remember correctly, he says only to do the CNS protocol for 6 months. Is that no longer true? I know there have been several updates to the protocol since the book was first written. I'm trying to get a picture of my progress up on here but I'm technologically challenged and it keeps telling me the file is to large. Will post when I figure it out 🙂
No you can keep going longer than 6 months, new data has been researched and Kiefer has changed his views on the duration of being ULC/CNS.
Figured it out! Go me! Pic on the left is 12/2013 and pic on the right is 9/2014. Not sure of my exact weight on the left because I wasn't too keen on weighing myself when I looked like that. Pic on the right is after starting carb nite in 6/2014 and around 176lbs. Haven't taken a more recent picture because I don't see any difference really.
I decided to go with the Layne Norton PHAT training program.. One week down and I'm loving it!! Had to modify/add in a couple of things but I think it will give me what I want! ;Dhttp://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
That's a ton of volume. Oh to be young again… 😛
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