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.5:1 is for pure fat loss. If you are going to do this, I wouldn't train or cut the volume way down.
+1
.5:1 is for pure fat loss. If you are going to do this, I wouldn't train or cut the volume way down.
Wow, fuck that shit! I can't go without training. I'd rather take it slower, eat closer to ~1:1, and still be able to train.To each their own.Cory
Huh. Before I started my journey of recomping, I would never have guessed that one of the worst things about losing fat is having to cut down exercise.Should I just not train at all?Fatloss is my priority.
Huh. Before I started my journey of recomping, I would never have guessed that one of the worst things about losing fat is having to cut down exercise.Should I just not train at all?Fatloss is my priority.
This is 100% your choice, but de-training will occur within ~4 weeks. Your muscle-memory can recover what you've lost, once you start training again, but it will still take a little time to get back to your current trained ability.Personally, I would never trade years of obtained skill, athleticism and development (strength or muscle) simply for faster fat loss... esp. when I can still lose fat AND train. Just my two cents.Cory
Ha! Don't know why I was even considering stopping exercising!! That's insane. I will reduce climbing to once a week, (wed or thu), and limit it to two hours. I will do 1 hr of gymnastics per week. And I will stand on a powerplate every day for lymphatic drainage and hormone optimization. Guess, I will have to pick up a non-exercise related hobby . . .
Ha! Don't know why I was even considering stopping exercising!! That's insane. I will reduce climbing to once a week, (wed or thu), and limit it to two hours. I will do 1 hr of gymnastics per week. And I will stand on a powerplate every day for lymphatic drainage and hormone optimization. Guess, I will have to pick up a non-exercise related hobby . . .
😉As for this, there are so many options to be had out there... things that will challenge your brain as exercise challenges your body. Anything to further your development as an interesting human being.For me that is fine arts and music. I also study exercise science and nutrition, as well as astronomy (and when I was a child, I was into anatomy, archaeology and biology). There is so much out there, and too little time to explore it all at perfect length. 🙂Cory
Okay, so fatloss is my primary goal, so if I need to cut out exercise I will. But do I really need to . . .?
You have to remember Carb Nite is not just for people who train. If you train you are probably going to need more. If you are consuming .5:1 I highly doubt you are even going to have any muscle growth, so what would be the point of anything but really light traininf for maintaining muscle mass?
Okay, so:1) I certainly want to retain muscle mass2) Climbing is more than just strength training. It's where I see most of my friends (been going to the same climbing centre for ten years). It's like an exercise of mental toughness too. 3) If I stopped climbing my hands would soften up and it would take weeks, if not months to get the clauses back again so I could even attempt the harder walls. And I know strength and skill would decline. Having said all of that. I know climbing is probably one of the most draining recreational sports you can do, and I'm in the habit of climbing til I can't climb any more. And when my friends ask me to climb, it's like, I can't say no. I've already agreed to 2-3 climbing sessions next week kinda by accident. But I will try to consolidate them into 1. I thought Kiefer had his female clients on CN + shockwave?
You can do it and see how you feel. If you were continue, I would do low volume and high intensity, with intensity refering to keeping the weights heavy. You need that stimulus to help preserve muscle mass. The low volume will keep you CNS from being fried too.
So, Zach, in this case the weight is me haha!For me to make it higher intensity, I climb a harder incline and climb it faster. That's cool with me because my project is overhangs at the moment. What I could do is:Warm upClimb hardest wallClimb hardish wallClimb hardish wallClimb hardish wallHave protein shake and chill.If I do this pre-CN, the carbs will help to make me even stronger.If I do this post-CN, I'll have more glycogen to climb harder.I'm thinking the former option will serve me better and make me stronger in the long run, so that is the option I will choose.From this point forth that programme shall be known as HARD LEAD CLIMBING. I have it recurring every Wednesday in my calendar 😀Then, on Thursdays, I will have glycogen that needs depleting -- but I don't want to deplete too much because that makes me go hypoglycemic which isn't fun. I think I will use this day to work on technique and some easier climbs, done in a HIIT fashion.
this is really interesting. I'm curious to see how you go. I am interested in fat loss and I'm interested in muscle loss IF it doesn't mean strength loss. Does that sound dumb? Can you lose muscle mass but retain strength or do you have to lose the mass first and build the strength up? I feel like my muscles mass is quite large so I don't mind using some of it up as fuel but I don't want that to effect the amount of pull ups and back handsprings I can do.When I first started keto I shed a bit of weight quickly but I have since put it back on. I have a few theories as to why but I do wonder if I lost at first as I attempted the diet and as a newb I definitely had protein higher then fat. But in my effort to do it right I kept replacing protein foods with fat. I wonder if the body liked the higher protein than fat but .5/1 seems really drastic - insulin spiking drastic. But I"m not a scientist or doctor - I have no way of knowing but trial and error so I'm just thinking out loud (typing...)
Crista, some of the guys who I climb with have extremely low body fat but still want to lose more weight while increasing strength, so I know a little about this 😉 I think the basic principle, if you want to maintain strength, but not have bulky muscles is to only do those exercises that you wish to be able to perform, and ignore all other exercises, except perhaps corrective exercises. Your body will naturally transform to become more efficient.Another thing to consider is to avoid the 8-12 reps range which is for hypertrophy (bulking muscles). Go below 5 reps when training for pure strength and power.
Okay, sorry I'm dragging this topic out a bit! I'm speaking outloud here, to myself. Do it all the time . . . even on public forums haha.I want to get this straight once and for all. I have been doing CNS/CBL SA for over three months now, and I should have enough experience to know how my body reacts to training.Yes, I dropped about a dress size over those three months, but I fucked up a lot. I consider that time necessary experimenting/practice period. In the coming three months, my aim is not to drop a dress size, or a few pounds of fat. My aim is to drop 15 lbs of fat and go from an estimated 24% body fat to 12% body fat. There is very little room for experimentation, or for compromise. I need to be objective, and I need to optimize everything as much as I can.My goal is to go from 24% body fat to 12% body fat in 15 weeks in a healthy manner. That's it. All other fitness/physique goals are secondary.I need to be objective and take a step back and look at this from an outside perspective.
Okay, so:1) I certainly want to retain muscle massFairy, you only need to train twice a week, probably for as little as 20 minutes at a time to retain your muscle mass; especially with the aid of a ULC PWO shake and mega doses of creatine. Retaining muscle mass is in alignment with the goal of losing body fat as fast as possible in a healthy manner because a) there is nothing healthy about losing muscle mass and b) less muscle mass = lower metabolism. Also, training for less than an hour, HIIT style the day after CN could accelerate fatloss by depleting glycogen. Climbing rather than sprinting for this training session would have the added bonus of stimulating muscle retention for the whole body.So yes, an hour or less of HIIT style bouldering done fasted on Thursdays could be useful here.Maxing out while climbing is not a good idea. Stimulate, don't annihilate. Climbing before consuming carbs on the Wednesday might also be a good idea because resistance training will help to ensure that it is the muscles, not the fatcells that absorb the carbs, so this can also be part of your plan. Again, keep it light. You need only to stimulate the muscles, and it's very easy to over train when climbing due to the adrenaline and the ego and the peer pressure. In fact, you are banned from leading. Too much adrenaline. Too much stress on the body. Keep stress to a minimum. Reduce cortisol. Sleep more. Use proper nutrition for recovery. You do not need to train more than twice a week.And, yes, I know what your plan was! You were somehow hoping to justify starting gymnastics again. Well, I have news for you: That is not in alignment with your primary goal. Get down to 12% body fat. Then you can start CBL SA and you can really see fast results with training. Stop pushing the break and the gas at the same time or you ain't gonna go nowhere.Drop the goal of climbing the massive overhang lead wall for now. It will be much easier to achieve when you are on CBL SA and 15 lbs lighter!2) Climbing is more than just strength training. It's where I see most of my friends (been going to the same climbing centre for ten years). It's like an exercise of mental toughness too. Tough. Your goal is to lose fat, as fast as possible in a healthy way. You are going to have to step out of your comfort zone. You can still see your friends, but you're going to have to invite them to do non-exercise related activities. Again, THIS is the exercise of mental toughness you are facing now. You must turn your full attention to it.3) If I stopped climbing my hands would soften up and it would take weeks, if not months to get the clauses back again so I could even attempt the harder walls. And I know strength and skill would decline. Moan, moan, moan. Once you're at 12% body fat, you will feel 10x stronger on the walls even with slightly less muscle mass! You will still boulder twice a week so your hands will stay tough.Having said all of that. I know climbing is probably one of the most draining recreational sports you can do, and I'm in the habit of climbing til I can't climb any more. Yes, it is. And this is not beneficial for achieving your goal. Save it for CBL SA.And when my friends ask me to climb, it's like, I can't say no. I've already agreed to 2-3 climbing sessions next week kinda by accident. But I will try to consolidate them into 1. You can say no, and you will. You will do what it takes.I thought Kiefer had his female clients on CN + shockwave?Shockwave is specifically designed to stimulate, not annihilate. Climbing /= Shockwave.
What I'm doing might be working slowly, but I'm keen to optimise. I believe that losing 1 lb per week consistently for 15 weeks is quite a lot for my frame size.
1 lb of fat loss for 15 weeks is a nice challenge for any size frame. You seem to be in tune with your body so if your strength starts to suffer, add back some of the fat. But the program was working (ok not as fast as you want) so cutting down to .5g seems far too drastic.I had a laugh at your love of butter. I'm currently sobbing at my forecasted cutback on bacon. :'(
Thank you Fairy 🙂 The good thing about bouldering is that I can do it even if my climbing partner cancels, so it's likely to be more consistent and I won't feel so bad about leaving early, because anyone I'm climbing with can continue to climb.That plan sounds perfect 🙂 I have put it in my calendar and will get a reminder on my phone saying Stimulate, Don't Annihilate before each climbing session.--So, as far as diet is concerned, I have decided to move in the direction of Kiefer's recommendations.For diet:* lowering fat* upping protein* upping creatineI will keep an eye on my macros, but not obsess over them. I'm already getting used to only having 10g of butter in my coffee.For exercise:* Medium intensity bouldering for an hour on the day of CN and the day after (my body is used to high intensity for 3-4 hrs 4x a week, so this in comparison will be pretty easy going)
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