- This topic has 7 voices and 14 replies.
-
Posts
-
I recently read the Carbnite Solution and watched some of Kiefer's videos on youtube. Is the CN effective for people at or below 15%BF and experienced lifters? There are points in the book, where it sounds like it is gauged towards non-lifters and women.
The book is written for sedentary people, but lifting just makes it work better.You might need to play with the frequency of re-feeds being near 15% and training hard, but carb nite as written will work.
The book is written for sedentary people, but lifting just makes it work better.You might need to play with the frequency of re-feeds being near 15% and training hard, but carb nite as written will work.
yep, in the book it says that low BF folks might have to have 2 CN's a week. You can probably do 2 CN's a week if you are lifting heavy because you are depleting your glycogen stores after the lifting. I would think that more than that and you are going into the CBL realm of things. What I do, is CNS and I lift 1-2 x's a week and then CN once a week. When I get down to a certain weight and BF% I am going to buy the CBL book and start that protocol.
If you do Carb Nite as written, you will likely need to drop your training volume. Make your most difficult workout the day after the CN.Also keep in mind that if you have been lifting a few years, you will probably not gain much muscle on Carb Nite. You can put on a little bit of strength though.
If you do Carb Nite as written, you will likely need to drop your training volume. Make your most difficult workout the day after the CN.Also keep in mind that if you have been lifting a few years, you will probably not gain much muscle on Carb Nite. You can put on a little bit of strength though.
My primary goal is to lose bodyfat. I would like to get down to atleast 12%bf and then begin to gain muscle. Have you experienced CN not working from having to much training volume?
If you do Carb Nite as written, you will likely need to drop your training volume. Make your most difficult workout the day after the CN.Also keep in mind that if you have been lifting a few years, you will probably not gain much muscle on Carb Nite. You can put on a little bit of strength though.
My primary goal is to lose bodyfat. I would like to get down to atleast 12%bf and then begin to gain muscle. Have you experienced CN not working from having to much training volume?
No you got it backwards. CN will work regardless. It's your training that will need to be adjusted because since you are not having carbs (as well as a general reduction in calories) you will gas out much quicker in workouts. Plus your performance in glycolytic dependent activities will take a pretty big hit.
No you got it backwards. CN will work regardless. It's your training that will need to be adjusted because since you are not having carbs (as well as a general reduction in calories) you will gas out much quicker in workouts. Plus your performance in glycolytic dependent activities will take a pretty big hit.I am confused why you would need to adjust volume. The first couple of weeks your energy levels will be down, but as your body adjusts to using fat as its primary source of energy you should be fine as long as you stay away from too much cardio or a lot of supersets. Lifting weights doesn't really burn that many carbs.
No you got it backwards. CN will work regardless. It's your training that will need to be adjusted because since you are not having carbs (as well as a general reduction in calories) you will gas out much quicker in workouts. Plus your performance in glycolytic dependent activities will take a pretty big hit.
I am confused why you would need to adjust volume. The first couple of weeks your energy levels will be down, but as your body adjusts to using fat as its primary source of energy you should be fine as long as you stay away from too much cardio or a lot of supersets. Lifting weights doesn't really burn that many carbs.This depends on your volume. If you are lifting with high volume it will be pretty glycolytic.
No you got it backwards. CN will work regardless. It's your training that will need to be adjusted because since you are not having carbs (as well as a general reduction in calories) you will gas out much quicker in workouts. Plus your performance in glycolytic dependent activities will take a pretty big hit.
I am confused why you would need to adjust volume. The first couple of weeks your energy levels will be down, but as your body adjusts to using fat as its primary source of energy you should be fine as long as you stay away from too much cardio or a lot of supersets. Lifting weights doesn't really burn that many carbs.Carbs are stored as glycogen.Glycogen is used for muscular contractions.Without glycogen, muscular contractions are harder, and not as powerful.So, lifting weights, in the proper way, burns a lot of carbs. This is the whole reason why CBL works.
I am confused why you would need to adjust volume. The first couple of weeks your energy levels will be down, but as your body adjusts to using fat as its primary source of energy you should be fine as long as you stay away from too much cardio or a lot of supersets. Lifting weights doesn't really burn that many carbs.
Trust me mate, you will definitely need to adjust the volume in your training, I'm on CNS week 9 and have had to change up my lifting program. You will have less fizz as the session goes on, as explained by the other guys better than and all to do with your diminishing glycogen levels.Having said that, I have seen a slight gain in strength with my bench and shoulder press.
No you got it backwards. CN will work regardless. It's your training that will need to be adjusted because since you are not having carbs (as well as a general reduction in calories) you will gas out much quicker in workouts. Plus your performance in glycolytic dependent activities will take a pretty big hit.
I am confused why you would need to adjust volume. The first couple of weeks your energy levels will be down, but as your body adjusts to using fat as its primary source of energy you should be fine as long as you stay away from too much cardio or a lot of supersets. Lifting weights doesn't really burn that many carbs.The muscles can use fat really well for low intensity muscular work. So you can still do a lot of walking, jogging, most labor, and everyday activities.When it comes to lifting weights, sets that last between 15 seconds and 1 minute (most bodybuilding work) are very glycogen dependent. You will not be able to handle much volume at the intensity you are used to with carbs. This type of work will especially need to be limited.Now very, very, heavy work (less than 5 reps, most strength work) uses APT. However, glycogen is used to re-synthesize APT in between sets. Additionally power production will be down. You can still do a fair amount of this type of work, but it has to be limited as well.You will become more fat adapted after a couple weeks of Carb Nite, but you will still never be able to handle the work you can with carbs. Since you either have to limit volume or intensity, limit volume. If you opt to limit intensity, you risk atrophy.
I agree with the adjustment of volume or the fact that having carbs in the diet would help volume training more so than low carbs, but thinking like that irked me in a major way. I'd rather not think about it in terms of, “okay, I'm in my 3rd week.. no carbs, 12% body fat.. time to lift less” .. I'd rather go in terms of.. “How do I feel today? can I do the same stuff as last week?”. For me, I have a very passive personality, however, if I'm tired after finishing particular exercise, or a set, or a rep, I always try to see if I could put more effort into adding another one to my workout. If you failed, move on, if you succeed move on.The following week, you just check to see if you could beat your records last week. If you failed, move on, if you succeed move on. It's really behavior that should be adjusted; however, this kind of mentality won't work for lazy people who usually cheat themselves out of a workout.Side note: fail means, you added atleast 30-40% of pressure trying to lift something, and it won't even budge or couldn't be completed as you're increasing that initial pressure.. 40.. 50.. 60%. Everything within your realm should be able to be moved with an initial 30-40%.This whole talk about adjustment, and don't try because of low carbs, or how much power you are missing due to low carbs, is all "meh" to me. I never thought like that once while being on this diet for the past year.
I agree with the adjustment of volume or the fact that having carbs in the diet would help volume training more so than low carbs, but thinking like that irked me in a major way. I'd rather not think about it in terms of, "okay, I'm in my 3rd week.. no carbs, 12% body fat.. time to lift less" .. I'd rather go in terms of.. "How do I feel today? can I do the same stuff as last week?". For me, I have a very passive personality, however, if I'm tired after finishing particular exercise, or a set, or a rep, I always try to see if I could put more effort into adding another one to my workout. If you failed, move on, if you succeed move on.The following week, you just check to see if you could beat your records last week. If you failed, move on, if you succeed move on. It's really behavior that should be adjusted; however, this kind of mentality won't work for lazy people who usually cheat themselves out of a workout.Side note: fail means, you added atleast 30-40% of pressure trying to lift something, and it won't even budge or couldn't be completed as you're increasing that initial pressure.. 40.. 50.. 60%. Everything within your realm should be able to be moved with an initial 30-40%.This whole talk about adjustment, and don't try because of low carbs, or how much power you are missing due to low carbs, is all "meh" to me. I never thought like that once while being on this diet for the past year.
No one is saying that. We are just saying that you likely won't perform as well without the carbs and that you shouldn't expect to be able to do as much.While some people feel fine without carbs, most people don't. I for one have pretty significant loss in strength and stamina when I am carb depleted. Also your training age and strength levels are going to have an effect too. If you are beginner, you will likely not notice too much of a difference without carbs.
No one is saying that. We are just saying that you likely won't perform as well without the carbs and that you shouldn't expect to be able to do as much.While some people feel fine without carbs, most people don't. I for one have pretty significant loss in strength and stamina when I am carb depleted. Also your training age and strength levels are going to have an effect too. If you are beginner, you will likely not notice too much of a difference without carbs.Will pushing yourself even if you get tired have negative effects on fat loss? I try and push myself as hard as I can everytime I go to the gym. Even if I don't perform as well, isn't it better to try than just give up and lower volume?
No one is saying that. We are just saying that you likely won't perform as well without the carbs and that you shouldn't expect to be able to do as much.While some people feel fine without carbs, most people don't. I for one have pretty significant loss in strength and stamina when I am carb depleted. Also your training age and strength levels are going to have an effect too. If you are beginner, you will likely not notice too much of a difference without carbs.
Will pushing yourself even if you get tired have negative effects on fat loss? I try and push myself as hard as I can everytime I go to the gym. Even if I don't perform as well, isn't it better to try than just give up and lower volume?Depends what you mean by "tired". I mean you want it to be a workout, but you shouldn't feel light headed and weak. If you push yourself to this level or past this level, you risk elevated cortisol, loss of strength. and other overtraining symptoms. This will certainly have an effect on fat loss. Similar to that of not getting enough sleep. Plus it will be a miserable experience.Follow these guidelines and you will be fine:1. Train for no more than 45 minutes.2. Rest at least a minute between sets.3. Don't take sets to failure on demanding exercises like squats, deadlifts, and Olympic lifts.1.
You must be logged in to reply to this topic.