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I just wanted to see how long people have waited before seeing results?I'm coming up on 4 weeks tomorrow with no loss of weight or inches, unmotivating but still fighting.
I would suggest you cut back on your training volume and frequency. You said you are doing 5x a week lifting and 5x HIIT. That is probably to much stress for you to recover from whilst on CNS.You must optimize training to work with the diet. Doing more on CNS does not mean more results, in fact it can be why your results aren't coming.Cut back to 3 days a week to start with and 1 HIIT after carb nite. Then build from there.
I just wanted to see how long people have waited before seeing results?I'm coming up on 4 weeks tomorrow with no loss of weight or inches, unmotivating but still fighting.
Wow. That sucks. I don't know that I could get myself to continue on a fat loss program that produced zero results for a full 4 weeks.But, before giving up, I think sckiely makes a very good point. From my reading of CNS, you're not supposed to push super hard at the gym. In fact, he practically recommends staying away for the first 6 months.Low carbs and high intensity do not seem to mix well and you could be stressing out your Central Nervous System (Hmm, interesting -- also CNS). That could certainly stunt your progress.What was your starting weight? And, how much training/dieting did you do prior to starting this? Are there other aspects of the plan you're ignoring? (sleep, types of carbs, sweeteners, etc)
I started off weighing between 214-216 and a 42inch waist, and am still there. I completed the 12 week MusclePharm Get Shredded diet and lost 14lbs and was low carb at the end but then I plateud. I stayed on the same plan for another 6 weeks and maintained the weight.Then I found CNS. I read the book and here I am.I do train 5x a week but I have yet to incorporate the cardio, it's just been the weights so far. I was asking about the kettlebells to try and see if that would get me results.As far as sweeteners go, I don't use any.This diet is just like a keto diet with modifications and one should be able to continue to lift without over taxing the nervous system.After reading DerrickH's post after six weeks, i believe that I'm consuming too many calories. I'm gonna make a change in the diet to see if I start getting results.
I am going into week 7 unchanged in weight and in how my clothes fit. I lost during induction phase and put it back after my 1st CN. I do feel good though and I feel it will click at some point. I think we are all different and need to find that one thing that gets it to all work. I was walking and doing HIIT and am giving it up for weight training 3x a week to see if that gets things happening.I think there are different factors that affect us. I lost 90 lbs in 7 months last year (put back 70) and I think that may have something to do with my inability to lose inches/weight right now. Keep at it, and give it some more time.
I started off weighing between 214-216 and a 42inch waist, and am still there. I completed the 12 week MusclePharm Get Shredded diet and lost 14lbs and was low carb at the end but then I plateud. I stayed on the same plan for another 6 weeks and maintained the weight.Then I found CNS. I read the book and here I am.
So, you've been on extremely low carbs for 12 weeks, then 6, and now with CNS, another 4. And, no change in weight or size for the past 10 weeks, right?Sounds to me like your body has adjusted to the low carbs. Your metabolism may be way off. My first reaction is that you need to take a break from low carbs and try to reset your body.You're talking about lowering your calories. Have you been eating much more than your maintenance calories? If not, lowering them more is likely to slow your fat burning ability even more.
Unless you posted somewhere else, I've yet to see your actual diet – carb nite included. We can help more if you provide some details.
CaseyD, I pasted below what my diet looks but I did make some modifications today to lower the calorie count and will wait to see what happens.This was copied from one of my other posts:I'm currently doing CNS and coming up on a month this Monday and have not lost any weight or inches, so I'm trying to figure out what I'm doing wrong?My start weight was and still is at 216lbs at 6 feet tall with a 42inch waist.My schedule:Wake up:11am and have 1 cup black coffee with 300mg caffeine tabletWorkout: 12pm-1:30pmPWO shake:2pm consisting of 12.5g of casein, 15g ON Hydrowhey with 5g leucine and 5g creatineBreakfast: 4pm 4 omega-3 eggs with 4 bacon, 1/3 cup of cheese, multi and 1tbsp of psylium huskLunch: 8pm Either 7oz rib eye steak or 2 hamburger patties with 2 bacon and 2 slices of cheese, 5oz brocolli, half of an avocadoDinner: 12am- same as lunchBedtime: 2am 25g of casein, 1 cup coconut milk, 2tbsp peanut butterAlso drink a gallon of water dailyCould it be that I'm eating too much?
My 2 cents and nothing more.1) you are working out too early in your day. HIIT at that time is fine, but not lifting weights.2) get rid of the PWO shake after your 1:30 workout. you are spiking your insulin too early in the day.3) stop eating breakfast and make the calories up later in the day.4) stop the casin at bed time.5) I did not see any fish oil. Add it if you are not doing it.11:00 wake up, HIIT fasted. No PWO shake.3-4--Lunch8ish--lift weights you can have a PWO shake with leucine to spike insulin and it will help get you into ketosis10-11--dinnerbedtime--if you want a snack, eat some bacon
My 2 cents and nothing more.1) you are working out too early in your day. HIIT at that time is fine, but not lifting weights.2) get rid of the PWO shake after your 1:30 workout. you are spiking your insulin too early in the day.3) stop eating breakfast and make the calories up later in the day.4) stop the casin at bed time.5) I did not see any fish oil. Add it if you are not doing it.11:00 wake up, HIIT fasted. No PWO shake.3-4--Lunch8ish--lift weights you can have a PWO shake with leucine to spike insulin and it will help get you into ketosis10-11--dinnerbedtime--if you want a snack, eat some bacon
1) This is not CBL, it doesn't matter what time you train. And even if it was CBL, it still wouldn't matter what time you trained, you make modifications2)Probably can try without but would it make huge difference? Probably not.3)"Breakfast" is ate 1-2 hours after my pwo shake, after fasting for 12 hours.4) Why? How is this hurting my efforts besides supplying a slow trickle of aminos while I sleep.5) It's on the way.As far as the schedule you posted, I work nights so not possible and I don't know anyone who likes to train at 2am, I don't.
My 2 cents and nothing more.1) you are working out too early in your day. HIIT at that time is fine, but not lifting weights.2) get rid of the PWO shake after your 1:30 workout. you are spiking your insulin too early in the day.3) stop eating breakfast and make the calories up later in the day.4) stop the casin at bed time.5) I did not see any fish oil. Add it if you are not doing it.11:00 wake up, HIIT fasted. No PWO shake.3-4--Lunch8ish--lift weights you can have a PWO shake with leucine to spike insulin and it will help get you into ketosis10-11--dinnerbedtime--if you want a snack, eat some bacon
1) This is not CBL, it doesn't matter what time you train. And even if it was CBL, it still wouldn't matter what time you trained, you make modifications2)Probably can try without but would it make huge difference? Probably not.3)"Breakfast" is ate 1-2 hours after my pwo shake, after fasting for 12 hours.4) Why? How is this hurting my efforts besides supplying a slow trickle of aminos while I sleep.5) It's on the way.As far as the schedule you posted, I work nights so not possible and I don't know anyone who likes to train at 2am, I don't.
It was just my two cents. Good luck.
I'd try dropping all dairy products (this includes casein) since Kiefer mentioned that's what he would first look at if not seeing progress.If possible add leucine to that PWO shake to make sure it's getting taken into the blood stream as quickly as possible. It basically works just the same as quick-acting carbs, but doesn't utilize insulin. This will make sure that you're not spiking amino acid levels in your blood with now way for them to be taken up into your muscle.s Remember that over-training will ALWAYS stop fat-loss. I'd try cutting back on weight lifting. Let the DIET take care of fat-loss. Kiefer specifically has a section of the book explaining why exercise isn't that important for progress. Proper weight-training may optimize fat loss, but it won't cause it. Beating your dick into the dirt will only hurt your progress (not saying you're doing this, but it's pretty hard to run a 5-day split on CNS).Also try dropping the pre-bed shake and just eat more at lunch or dinner. You really don't need constant aminos while you sleep (I promise your muscles will be safe ;)), actually having your blood sugar raised (which is what aminos will do) is stopping your body from releasing GH as well as allowing your body to use your fat for fuel. Also just from my experience I noticed once I dropped ALL carbs from my diet I started seeing progress. This means litterally just meat and butter (I personally love it). You could try that as well.
I'd try dropping all dairy products (this includes casein) since Kiefer mentioned that's what he would first look at if not seeing progress.If possible add leucine to that PWO shake to make sure it's getting taken into the blood stream as quickly as possible. It basically works just the same as quick-acting carbs, but doesn't utilize insulin. This will make sure that you're not spiking amino acid levels in your blood with now way for them to be taken up into your muscle.s Remember that over-training will ALWAYS stop fat-loss. I'd try cutting back on weight lifting. Let the DIET take care of fat-loss. Kiefer specifically has a section of the book explaining why exercise isn't that important for progress. Proper weight-training may optimize fat loss, but it won't cause it. Beating your dick into the dirt will only hurt your progress (not saying you're doing this, but it's pretty hard to run a 5-day split on CNS).Also try dropping the pre-bed shake and just eat more at lunch or dinner. You really don't need constant aminos while you sleep (I promise your muscles will be safe ;)), actually having your blood sugar raised (which is what aminos will do) is stopping your body from releasing GH as well as allowing your body to use your fat for fuel. Also just from my experience I noticed once I dropped ALL carbs from my diet I started seeing progress. This means litterally just meat and butter (I personally love it). You could try that as well.
Thanks for your input zewski.You make some valid points and I am going to make changes. I'm going to take it one step at a time to see what might be causing the stall and what enhances it. Time to experiment.Since Casein is a slow protein, I wonder why it spikes insulin?
Agree with Zewski.Cutting dairy is always a good first step. Also, trying to avoid protein shakes of any kind has done well for me. I don't even have a shake PWO, just 5g leucine with a meal. I think just those 2 issues could make a big difference.Also, I don't think your overall calories are the issue, hard to overeat on this diet. Maybe a bit more fat?Try this and let us know!
After reading DerrickH's post after six weeks, i believe that I'm consuming too many calories. I'm gonna make a change in the diet to see if I start getting results.
Hey DC, sorry for not getting back to you in my post but since I saw this thread I thoughtbid throw my 2 cents in as well. After reading everyone's responses I totally agree with most of what they said. First three weeks I was lifting 4 days a week and drinking protein shakes 2 times a day, I lost 7 lbs. Pretty awesome.Last three weeks I barely exercised and and didn't drink any protein shakes, I lost 14lbs. More awesome.So, at this point if I were you I would tweak one thing at a time. First, I'd drop any and all calories from beverages (I.e. protein shakes). see how that works after two weeks, then,Second, drop one workout from your weekly routine, see how that works, then drop another. If those don't work you might have to get real strict with diet, now what worked for me was just eating two meals a day and basically really high fat and decent protein. My macro breakdown on ulc days was 180f/25c/160p around 2400 calories a day. So maybe keep the diet simple, two meals, meats and fat only. What is your carb up nite like, maybe it's too much, maybe it's not enough. I gained 3-4lbs each carb night, it sucked but I kept eating crazy because for me that was working. So ask any other questions you might have but I'd start with the first tweak for two weeks and report back. Derrick
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