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Hi guys,as I already posted in the welcome section I started with CNS ~ 11 weeks ago. My starting stats were:Weight: 98 kg (216 lbs)BF: 23,1 % = 22,6 kg (50lbs) of fatLBM: 75,3 kg (166 lbs)Muscle protein: 11 kg (24lbs)Yesterday I did another test after 11 weeks of CNS. The stats are:Weight: 91 kg (200 lbs)BF: 21,4 % = 19.5 kg (43 lbs) of fatLBM: 71,5 kg (158 lbs)Muscle protein: 10,7 kg (23.5 lbs)Here are some photos from my progress. I will keep this up to date:
So in 11 weeks of CNS I lost 3.1 kg of pure fat. I am down 3 liter in Water but that's due to the low carb. The only thing that bugs me is that I lost 300g of muscle protein although I'm working out real hard (hard in my understanding ;D ) I'm lifting at least 4 times a week and have one HIIT session the day or second after Carb Nite.But I have kept macros very low so on an average ULC day I was eating 120-130g of protein and 70-100g fats. I was having 2 meals a day (lunch, dinner) together with my morning coffee with coconut oil.I will now try to up protein to at least 150g a day with a ratio of 60% fat / 40 % protein in calories a day and see if I can keep up the muscle protein or even build some new.Tips and suggestions are welcome.AlexYou need to eat more but great progress!!! Increase your protein to around 1g per desired body weight.
You could take workout sessions to 2-3 times a week. I have gained muscle doing this.
Yeah about the point of eating more… When would you add a third meal? Lunch is always at 12pm and dinner around 6pm and 8pm.I get up in the morning at 7am and have my coffee something around 8. Does the coconut oil break the fast? Should I add a meal for brunch or is it better to have it anywhere near bed time (11pm)?
If you're hungry add more to the meals you have
So stick to the 2 meals and just increase size? I want to keep insulin levels as low as possible throughout the day so I thought 2 meals would be best. I do not feel very hungry with the meals I have right now but I'm afraid of switching to starvation mode when fasting too long. That's why I thought of a third meal.
You only go into 'starvation mode' if you fast for more than 12-14 hrsYou just want insulin out of your system fast. More snacks = longer period of time with elevated insulin.
Now we're getting close.. ;DDoes Coffee + Coconut Oil break the fast? If it doesn't then I am fasting about 18 hours from ~6pm to 12pm. So I should throw in another meal (brunch or midnight snack? ) 8)
I'm not sure if protein, or fat, or what quantity of either breaks the fast. If anyone knows where Kiefer says anything definitive about this, please let me know. To be on the safe side (in terms of muscle preservation), have a couple of scrambled eggs 3 hrs after waking.
Keifer recommend you don't go longer than 12 hours without eating anything, and no more than 14 gours without a solid meal with fats and protein.I would say if you are training hard you need to get protein up to desired bw minimum but preferably 1g/lbMy recommendation is add one meal at the 14 hour mark have the coffee and CO when you get up and get your macros to 180-200 pro and 90-100 fats you workouts will be better and it will help build some lbm.Fairy and cory are good examples of how enough UlC food plus about 2-4 days weight training will lead to the best progress on CNS
Keifer recommend you don't go longer than 12 hours without eating anything, and no more than 14 gours without a solid meal with fats and protein.I would say if you are training hard you need to get protein up to desired bw minimum but preferably 1g/lbMy recommendation is add one meal at the 14 hour mark have the coffee and CO when you get up and get your macros to 180-200 pro and 90-100 fats you workouts will be better and it will help build some lbm.Fairy and cory are good examples of how enough UlC food plus about 2-4 days weight training will lead to the best progress on CNS
+1Have a coffee + MCT oil (or butter) @ 12 hour mark. Then, have the first full meal @ 13-14 hour mark (I do 13 hour mark).Cory
Keifer recommend you don't go longer than 12 hours without eating anything, and no more than 14 gours without a solid meal with fats and protein.I would say if you are training hard you need to get protein up to desired bw minimum but preferably 1g/lbMy recommendation is add one meal at the 14 hour mark have the coffee and CO when you get up and get your macros to 180-200 pro and 90-100 fats you workouts will be better and it will help build some lbm.Fairy and cory are good examples of how enough UlC food plus about 2-4 days weight training will lead to the best progress on CNS
+1Have a coffee + MCT oil (or butter) @ 12 hour mark. Then, have the first full meal @ 13-14 hour mark (I do 13 hour mark).Cory
Ok thx guys I'll try that and keep you on track 8)
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