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Hello everyone! Glad that I bumped into this forum – there's not too much help/info for women and CNS out there! Brace yourselves, this is going to be a long one!!!!!!! ;DI'm pretty new to CNS. I've done the first 10 days under 30g fat, and today I've had my 3rd carb nite. I've researched as much and read as much as I could, and I thought I was doing everything okay but I'm not too sure anymore...Before CNS, I was eating at competition level (almost ZERO sodium, high protein, low carbs (still had clean carbs), very low fats). I started at 136lbs, and got down to 118lbs in about 4 months. I was leaning out and gaining muscle great, my abs were even starting to show! But then I discovered CNS, and I thought it was much more exciting, new, and it SOUNDED EFFECTIVE. I still have some more fat and a little but more to lean out so I decided to give CNS a shot to see if I could break my plateau and see if I could shed fat quicker. But -- I actually see that my stomach seems a bit flabbier(?)rand my ab definition is not there anymore, well not as much as before -- not sure if this is water retention... or... am I getting fat?! *Please see attached photos at bottom of page* I've gained 3-5 pounds (not sure if it's muscle mass or water retention) but I sure miss looking leaner like I did before. My shoulders and upper body is leaning out/packing on muscle great and my legs are packing on muscle (still has a lot of fat to lose), but my stomach seems to be less "tight" which is where I'd like to have fat loss the most. A little more specific details/stats about me:
Physical activity: Active. I do 20 minutes of HIIT 3-4days/week mornings fasted. I don't eat until 12pm/1pm. After work, I go to the gym and I lift heavy for 2-3 hours. I weight lift 4-5 days a week. I have leg days, shoulders, back/biceps, abs. I push pretty dang hard - I'm that girl grunting and turning red 'till the very last rep. Weight: I WAS at my lowest before CNS 118-120lbs. I had 1-2 recovery weeks and took a "break", then started CNS. Now I'm 123-125 and after carb nite I can gain up to 127-130lbs (I go back down to 123-125ish 2-3 days later). I'm sure it's mostly water weight.Height/Age: 5'3, 24 years oldGoal: Lean out! I don't have much left to lose but I'm not there yet! If I had a goal weight it would be 115lbs, but essentially I would be happy and beyond satisfied if I could just lose fat in my tummy area and get those abs to POP and just lean out and burn more fat which is the whole purpose of this diet. It's pretty much the LAST bit I have left to lose, and it's just this plateau I'm trying to surpass!
If anything, I've gained weight, which isn't a big deal (though losing weight is encouraging). But I don't feel like anything to "looser" and I don't feel "tighter". If anything sometimes I feel bloated/fatter. I still look okay, and I'm still proud of my progress since day 1, but I'm still not seeing too much progress from day 1 of CNS (Around 10 days before May 1). THE PLAN/FOOD/SUPPLEMENTS: Supplements/other: Glutamine, fiber shake (0 carbs), tea, coffee, thermogenic, CLA, l-carnitine, multivitamin, amino acids, magnesium, calcium, vitamin c, fish oil, BCAA, 0 carb whey isolate protein shake, caesinThis is what my day looks like on non carb nites: Approx. 1200-1400cals a day, About 120-140g protein, 70-90g fat, less than 30g carbs:
Pre HIIT: Thermogenic, CLA, L-carnitine, sometimes 1/2TBSP Coconut oilBreakfast at around noon/1pm: 1/2-1TBSP Coconut oil, 1 Turkey Patty, all vitamins, glutamine, 0 carb fiber shakeLunch around 4PM-5PM: 1/2-1TBSP Coconut oil, 4oz Tilapia, fish oil, fish oil, catalyst Preworkout around 6PM-7PM: 1/2 TBSP Coconut oil, CLA, L-carnitine, C4 pre-workout, XTEND BCAA Intra workout weightliftingPost workout around 9PM-10PM: 1TBSP MCT oil, 1/2-1 scoop 0 carb whey isolate protein Dinner around 10-11PM: 1/2-1TBSP Coconut oil, 4oz chicken breastBefore bed : 1/2-1 scoop Caesin, Glutamine I do carb nite every 4-5 days (is this too often?) Carb Nite: Starts around 6PM-7PM after gym and lasts until around 10PM-11PM. My nights range, but it typically looks something like this: 2000cals +, about 250g carbs, about 130-140g protein, about 20-30g from when carb nite begins, about 60-70 before from the morning/afternoon (Keifer says to have high fats during the day).
Breakfast, Lunch, Pre/Post work-out same as above
- Angel food cake (2-4oz)
- 1 banana
- 1 cup or less Fruity Pebbles
- Pasta, or Lean protein (chicken breast, bison, turkey patty) hamburger with minimal cheese, sweet potato fries
- 1 skinny cow
- Snack on a banana or some more Fruity Pebbles or more Angel Food Cake here and there
- 1/2-1 scoop of Casesin before bed
The weird thing is that the next morning after I only gain maybe 1 lb... BUT 2-3 days later all of a sudden my weight jumps up 2-3lbs, sometimes even 4-5lbs out of no where...????? I know that the scale shouldn't matter, but when comparing pictures from before CNS and now, I definitely don't look leaner. I look fine, but not leaner. (Please see pictures at bottom of page). So basically, am I doing anything wrong? If so, please help me fix anything!!! I've seen that it's trial and error, but I don't know what or how to adjust. I just want to lose the remaining fat and show off the hard work I've been putting in at the gym. I'll do anything, ANYTHING!!!! I really want this to work and I I really want to give it a shot before I give up on it. I have a lot of will power/commitment and I am willing to do what it takes for this to work. I just don't know if I'm doing it RIGHT :- If I can't figure this out, I may have to go back to eating plain, simple, clean, "healthy", low fats, low carbs, and low sodium... which kind of sucks but again, at this point, I'll do what I've got to do for this body. Thank you in advance for any input and help!!!Progress pictures for reference:
I'm not seeing how that amount of food adds up to your calorie intake you posted. I think you need more food!
Try increasing your fat intake to equal your daily protein intake. The extra cals may bump up your metabolism and increase ketosis.
I'm not seeing how that amount of food adds up to your calorie intake you posted. I think you need more food!
Approx. 1200-1400cals a day, About 120-140g protein, 70-90g fat, less than 30g carbs: Pre HIIT:
- Thermogenic, CLA, L-carnitine1/2TBSP Coconut oil
65-130cals, 7-17g fat
Breakfast at around noon/1pm:
- 1/2-1TBSP Coconut oil
65-130cals, 7-17g fat1 Turkey Patty 200cals, 6g fat, 35g proteinAll vitamins, glutamine, 0 carb fiber shake 120cals
Lunch around 4PM-5PM:
- 1/2-1TBSP Coconut oil
65-130cals, 7-17g fat4oz Tilapia 110cals, 2.5g fat, 20g proteinfish oil, fish oil, catalyst
Preworkout around 6PM-7PM:
- 1/2 TBSP Coconut oil
65cals, 7g fatCLA, L-carnitine, C4 pre-workoutXTEND BCAA Intra workout weightlifting
Post workout around 9PM-10PM:
- 1TBSP MCT oil
150cals, 21g fat1/2-1 scoop 0 carb whey isolate protein 50-100cal, 0 carbs, 12.5-25g protein
Dinner around 10-11PM:
- 1/2-1TBSP Coconut oil
65-130cals, 7-17g fat4oz chicken breast 124cals, 4g fat, 36g protein
Before bed:
- 1/2-1 scoop Caesin
120cals, 1g fat, 24g proteinGlutamine
I usually opt for the 1TBSP of coconut oil and the higher servings includng cals from some vitamins and supplements I average to about 1300cals ish a day >_<
Try increasing your fat intake to equal your daily protein intake. The extra cals may bump up your metabolism and increase ketosis.
I had a friend tell me to lower my fat intake but I hear from you and read from some to increase fat intake. And when you mean "equal" do you mean in grams? or calories? So if I intake 125g protein, then also intake 125g fat?
That's a LOT of physical activity, should you be on CBL maybe? I'm totally not an expert so would be interested in others' opinions on CNS vs CBL for you.
Yeah in grams. I 've kept mine the same as protein if not higher some days, then again i've only been on the diet three weeks now though i've had successeful stints with Keto diets before and always kept fats high. From what i know EVERY meal should have a high fat content. Your Casein shake before bed may spike insulin which may hamper progress. Also extra fats will slow down digestion of Proteins in your meals which helps with controlling hunger due to keeping you full for longer.
This is a high fat diet so your fat intake needs to be at least 50% of your caloric intake, but I think 60-70% is even better for most people.
Try increasing your fat intake to equal your daily protein intake. The extra cals may bump up your metabolism and increase ketosis.
I had a friend tell me to lower my fat intake but I hear from you and read from some to increase fat intake. And when you mean "equal" do you mean in grams? or calories? So if I intake 125g protein, then also intake 125g fat?
this diet works because of the fat. In my opinion it's just as important as staying below 30g of carbs
Hm okay, so far from the responses I need to possibly: 1. Stop taking Casein at night due to possible insulin spike, and 2. Increase my fat intake (even though it's already at 70-sometimes 90g)? Let's give it a shot and see how progress will be 2 weeks from now - I'll keep you all posted! Thanks everyone! Looking at my daily intake (about 120-140g of protein a day, and about 1200-1400calories a day), any suggestions on a specific number of Fat to intake (in grams or calories)?
Yeah in grams. I 've kept mine the same as protein if not higher some days, then again i've only been on the diet three weeks now though i've had successeful stints with Keto diets before and always kept fats high. From what i know EVERY meal should have a high fat content. Your Casein shake before bed may spike insulin which may hamper progress. Also extra fats will slow down digestion of Proteins in your meals which helps with controlling hunger due to keeping you full for longer.
Thanks for the input!! Super appreciate it. I have at least 1 tbsp of fat with each meal, but I guess I should go higher haha. And ahh I will def. try and stop it with the Casein. Casein only has 3g carbs though, which leaves me at way under 30g. Any explanation why I should cut out the casein still, just so I have a bit of an understanding? I'm still going to cut it out though! And so if I'm intaking 120g of protein, I intake 120g of fat? Oh boy! Okay, let's give it a shot and see what happens! Btw, do you (or anyone else) have your 2 cents on how often to have carb nite? Should I have it every 4-5 days? Or once a week?
Hey,I know exactly what you mean as I am experiencing the same "problem".Before starting CNS I was following a competition style diet ( Carb Cycling, CKD, no sodium, low fat etc )I looked rock hard ( see attached picture ).I have started CNS 16 days ago and while I looked shredded towards the last days of the prep phase, I definitely look much softer than usual since I did my first Carb Up. Weigh went up 2 days later, just like you and I had a hard time losing it.Going to do my second CN tonight and see how it goes, maybe CNS doesn't suit people who are allready pretty lean ?Might consider CBL if not happy with the results after a month.Just wanted to share my experience which is similar to yours.Good luck !Best,K
Hey,I know exactly what you mean as I am experiencing the same "problem".Before starting CNS I was following a competition style diet ( Carb Cycling, CKD, no sodium, low fat etc )I looked rock hard ( see attached picture ).I have started CNS 16 days ago and while I looked shredded towards the last days of the prep phase, I definitely look much softer than usual since I did my first Carb Up. Weigh went up 2 days later, just like you and I had a hard time losing it.Going to do my second CN tonight and see how it goes, maybe CNS doesn't suit people who are allready pretty lean ?Might consider CBL if not happy with the results after a month.Just wanted to share my experience which is similar to yours.Good luck !Best,K
CNS as written doesn't suit very lean people. You need 2-3 re-feeds a week at the least do deal with dropping leptin levels. Also, you don't look hard because you'll get flat super quickly, and if you aren't eating low fat stupid high protein you wont be getting glycogen from protein (which is good, since that is simply a stupid mans high carb diet)
Hey,Thanks for your answer man.How long would you suggest between the 2-3 refeeds ?For the refeeds does it sound ok to train around 11am, finish around 1H30 and start the refeed around 2 with the PWO shake "hypertrophic potentiator". And then start to smash the carbs 2 hours later for 4 hours ?Thank you,Best,K
Hey,Thanks for your answer man.How long would you suggest between the 2-3 refeeds ?For the refeeds does it sound ok to train around 11am, finish around 1H30 and start the refeed around 2 with the PWO shake "hypertrophic potentiator". And then start to smash the carbs 2 hours later for 4 hours ?Thank you,Best,K
If that's the best you can do. It would be better to move your training later, but if you can't then I'd say that should be fine. Make sure to use some caffeine before training/PWO shake, and I'd take some before hitt carbs.Just fit them in a week with at least 1 day ULC between I'd say.
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