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Hey all. I've been on CNS for one month. I feel good, am not having any trouble with the plan and have been (I think) sticking with the program. The problem is, I'm not losing fat. In fact, I feel a bit fatter.I am 51 years old, 177 pounds, 5'10 with about 13% body fat. My goals are to gain muscle and lose fat.... really just to look good naked 😉 I've struggled with weight issues my whole life - I can easily drop weight on traditional diets, but I tend to lose a lot of muscle, so I really wanted to find something that could alleviate that.I lift weights 4-5 days a week. I've cut all HIIT out of my plan and just do some brisk walking on my off days. I have have my carb nite once a week. I am eating a lot (2500-3000 calories) with over 50% from fats - my carbs are usually below 15g/day. I'm thinking my calories are too high, but I don't want to make too many changes until I have some feedback from people who have had success on the program. I have no problem counting macros, so if you all have a good ratio I should shoot for, that is not a problem. I am having my body composition measured this next Thursday - it is using a "bod pod" at a medical facility in Denver - which is supposed to be very accurate. My plan is to use the next month to see if I can make some adjustment and make the program work for me.... I really appreciate any guidance.
I wouldn't do anything just yet until after your Bod Pod (gosh, i wish we had one of these around here!!!). To be as tall as you are and your bodyfat at about 13%, you sound pretty lean already.You may be eating too many calories but I would go more off of your macros before trying to lower calories in and of themselves. Your carbs sound good. I keep hearing to up fat to lose fat so I shoot for around 65%ish for fat...more fat, less protein.Is there a reason you don't do HIIT? I know that PHX here hates it(as do I), but she lifts pretty hard and heavy; but you might want to experiment with adding it in for a month? I'm sure someone else will chime in soon to give some input.
Thanks for your quick response! I don't do any cardio that raises my HR above 65% of max (per the CNS book). I enjoy cardio and miss it – I'm following a weight program from Jim Stoppini that uses cycles of lower weight/high reps to high weight/low reps over a 12 week period (I'm on week 3). Prior, I typically worked out with a 8-12 rep range with a variety of exercise routines (I tend to adjust fairly fast, so I switch up my routine every 6-8 weeks).The bod pod is pretty cool! I went a month ago, but the machine broke (first time since they got it 5 years ago... just my luck!). It uses air pressure and is supposed to be more accurate than the hydrostatic (underwater) method. My body fat is all around my waist! The last time I had my BF checked, the trainer doing the pinches said "wow, these are the leanest calves I've ever seen" - I'd like to have some visible abs... my goal is under 9%.
Once you find your LBM with the Bod Pod, use that weight to determine your macros. Since you're trying to lose body fat, that weight will really help figure that up.
Thanks Big Tex! Once I figure out LBM, where would I find a good reference for macros that fit with the CNS? I didn't see it in the book, but I may have missed it!Thanks again!
I would go with 1g/LBM in protein and try to get at least .65g/LBM in fats. 25-30% protein and 60% fats.
Well, had my bod pod done today. Bad news is my bf is higher than I thought – good new is I have some accurate data to work with. 21% body fatLBM - 140 pounds RMR 1700 Age 51Currently lifting weights 4 days/week, HIIT 3-4 days per week. Thanks!
if you're going to do carb nite, you might have to lower your workout load a bit. that may actually help. I wonder if you might be over-training?
She could be…..right now I'm lifting 4x/week and HIIT 2x but on 2 of the days I lift….and I'm walking. I'm going to see how this works for me vs upping the HIITs. I may end up needing to move CN to every 10 days but right now I'm lowering the amount of carbs on CN first to see how i feel come day 7.
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