- This topic has 10 voices and 61 replies.
-
Posts
-
Here's a little background on me:Growing up I was an average sized asian girl. When I was 18, something got to me and I decided that I need to lose weight. I started counting calories diligently and in two months I went from 135 lbs to 105 lbs (I'm 5'6''). That lasted about a year and a half, then because of late night snacks and college cafeteria my weight shot up to 180 lbs. I was feeling terrible, fast heart beats, can't exercise, always feeling warm and sleepy. I tried numerous ways to lose weight but nothing was too effective. In about 4 years, I went down to 150 lbs, which is what I weigh right now (I'm currently 24 years old). My goal is to lose another 20 pounds because that's when I felt the best, not too skinny, not too flabby. I have tried CNS in the past twice, first time for about 4 weeks with about 2 pounds lost (which I quickly gained back after I stopped CNS), second time for about 3 weeks with no weight lost. Recently I'm trying keto and have been doing it for about two weeks, again, with no weight lost. I'm not sure what the problem is. I've been tracking my macros and calories and staying within range. So I'm considering giving CNS another try. Since I'm already in keto, I don't think I would need the reorientation phase and can start at the first CN. I just want to know if I'm in a good position to try CNS again. I'm living and working from home now so cooking and food preparation is much easier and I can definitely stick to the guidelines of the diet as long as I know there will be results. Could someone please help my analyze my situation?Thanks so much!
You probably are in a good position. Some reasons I can think of that you may not have lost weight on your first two CNS runs are eating foods that stall people (i.e. too many nuts/cheese), or because your fat/protein ratio is way off. Again, you should be fine to start another round, however stick with it past 4 weeks this time. Several people on this forum, and Kiefer himself, have found that some people only start dropping major weight after about a month on the protocol.Good Luck!
Keep in mind that the #1 reason most women stall on weight/fat loss is because of UNDER eating.. You didn't say anything about your daily consumption, so I'm just making an assumption that this COULD be your problem.
My ULC days used to be like this:Breakfast: coffee with HWC, sometimes add coconut oilLunch: eggs with bacon, some frozen veggie cookedSnack: nuts/cheese sometimes, coffee and teaDinner: meat (pork, beef, lamb, or fish) cooked with coconut oil/ghee or butter, some kind of veggiesSnack: coffee with HWC, tea, sometimes a bit of nuts/cheeseAlso, another problem I think I had was eating too much on CN. From what I've read, women can't deal with as big a carb spike as men. So I think I'll tone down my CN intake this time around. Keeping it super low fat and cleaner carbs. I think I'll also start tracking CN and keep carbs to less than 400g.Question: I've been in ketosis for about 2 weeks, can I start with a CN tomorrow or should I still do the reorientation phase?
Okay I am determined to give this another go! Tomorrow will be my first CN and it will be every Thursday from now on. For ULC days I plan to have between 1400 and 1600 total calories with less than 30 gram carbs, 90 g protein and 110 g of fat. I will have minimal nuts and dairy (except butter). For CN, I will aim for between 300 to 400 g of carbs, lots of water, low fat, moderate protein, minimal fruits (except banana).Please let me know if my plan sounds okay. Also I have a question about salt intake, should I try to keep it low on CN to minimize water retention or does it not matter?
Also, you said 'women can't deal with as big a carb spike as men' … Achieving a high insulin spike it's what we are after (men and women). What we ladies need to watch for (due to lesser muscle mass) is the balance between carbs ingested and LBM (lean body mass). On top of that one has to be mindful of how efficient their body is with 'emptying them carbz:)
Okay I am determined to give this another go! Tomorrow will be my first CN and it will be every Thursday from now on. For ULC days I plan to have between 1400 and 1600 total calories with less than 30 gram carbs, 90 g protein and 110 g of fat. I will have minimal nuts and dairy (except butter). For CN, I will aim for between 300 to 400 g of carbs, lots of water, low fat, moderate protein, minimal fruits (except banana).Please let me know if my plan sounds okay. Also I have a question about salt intake, should I try to keep it low on CN to minimize water retention or does it not matter?
Your CN carbs look a bit high to me. My LBM is 117 lbs and I found my top amount is 450g carbs. Do you know what your LBM is? My guestimation is about 100 lbs (plus/minus 5 lbs).
I weigh 150 lbs at about 25-28% BF (estimated). So I guess that's at least 108 LBM. So what range of carbs should I aim for during CN?
I weigh 150 lbs at about 25-28% BF (estimated). So I guess that's at least 108 LBM. So what range of carbs should I aim for during CN?
It's easy to just give a range, but there other things at play, like..- how hard you are going to deplete pre-CN- what type of training you do pre-CN- how insulin resistant/sensitive you are- How efficient will you be in depleting carbs post-CN- etc.I think you might benefit from this article:http://strongfigure.com/2013/02/confessions-of-a-carb-loader-im-back/
I weigh 150 lbs at about 25-28% BF (estimated). So I guess that's at least 108 LBM. So what range of carbs should I aim for during CN?
IMHO, you shouldn't aim for a number on your first couple CN's.My caveat is that LOGGING what you eat is different than COUNTING carbs. Eat as much as you want, go crazy, but just write down everything you do. Then the next morning, assess how you look/feel in order to know if you were in a good carb range, too much, or too little. Then you can use what you logged to create a range to aim for.
You must be logged in to reply to this topic.