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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. :'(
I know Jimmy, at first I wash shocked at the idea at so drastically reducing my butter consumption. But I trust Kiefer's knowledge and experience. Since I am cutting back on exercise I believe I will be able to make this work for me. I will also be upping protein to meet his recommendations.
Thank you Fairy!!!! That actually makes total sense. I'll be training 3 days a week in aerial work. It seems like CNS + that training + 2 days HIIT after CN is the ticket. I've just been afraid to workout less when I haven't lost any weight yet! fear – meh!
You're welcome Crista! I used to do static and flying trapeze . . . is that the sort of thing you're doing?You may not even need to do the HIIT if you can strategically place your aerial training before CN, and the day after CN (fasted). That's the conclusion I have come to with my climbing. I believe it will result in faster fatloss because it will enable me to meet Kiefer's macro recommendations.
I'll be doing flying trapeze, silks and lyra (I've done static trapeze before and loved it). I'm a dancer and aerialist by profession but I've just been dancing for the last year (and working out 5-6 days/week). I'll be starting back into aerial next week. I build muscle really quickly and worked really hard to be as light as possible – only achieving 118lbs as my lowest but I have actually gone back up to 121 since being on CNS. I'm thinking that's just a fluke/I did something wrong. I thought it was the BCAA's, it seemed to happen at the same time but I'm desperate to lose those pounds. I wouldn't mind staying at 118 but my ultimate goal is 110. I don't know what I can do to feel that instant weight loss most people seem to experience on CNS – but I wasn't overweight to begin with so I'm trying to be patient.
Hmm. Okay, I see why you want to lose weight (not just fat) now.I actually put on 9 lbs while on CNS/CBL SA and dropped, then maintained my circumference measurements. My climbing improved dramatically even with the increased weight.So, what I'm saying is that dropping weight isn't your only option. Increasing strength is also an option. Bluntly, I think you should: 1) Drop as much fat as possible using CNS. This may require keeping training low stress.2) Put on as much strength as possible using CBL SA3) Reduce fat again using CNS4) MaintainBut, that's not taking your aesthetics goals into account. . . Is that also a factor? Are you cool with being 12% and looking ripped?
That is a great plan! I'm not only cool with it, it's my goal. The thing is not only did I gain some weight, my waist got bigger and I know it's not muscle. I went from 24.5 to 25.5. NOT GOOD.The only question I'm having is how to drop fat with CNS. It's not happening. I'm in my fourth week. And since I dropped BCAA's and nuts I'm giving it this week to see if my weight changes. I'll check the scale tomorrow. But I'm not sure what to do differently at the moment.
Hmm. Okay, I see why you want to lose weight (not just fat) now.I actually put on 9 lbs while on CNS/CBL SA and dropped, then maintained my circumference measurements. My climbing improved dramatically even with the increased weight.So, what I'm saying is that dropping weight isn't your only option. Increasing strength is also an option. Bluntly, I think you should: 1) Drop as much fat as possible using CNS. This may require keeping training low stress.2) Put on as much strength as possible using CBL SA3) Reduce fat again using CNS4) MaintainBut, that's not taking your aesthetics goals into account. . . Is that also a factor? Are you cool with being 12% and looking ripped?
Were you on some crazy low fat, or low cal diet before CNS?
no, I just did strictly ketogenic, under 50g carbs a day. No other rules. I was eating between 15-2200 cals/day. I'd been doing that for 2 months and dropped to 118, I felt great. I had 3 days of eating carbs, gained a few pounds and started CNS thinking resetting leptin with carb nites once a week would do me good and help me get lower then 118. Before that, for the last year I've been vegetarian “clean” eating with one cheat day. I ate between 13-2200 cals of oatmeal, soymilk, salads, tofu, raw seeds, fruit, hummus, eggs, coffee and every sunday I spiked my cals, fat, carbs way high with whatever I wanted – jelly beans, pita&hummus, frozen yogurt.
Well, I'm not sure why it might be that you've added fat . . . Have you tried resistance training before consuming the carbs?
you mean like right before carb nite? yes. That's why this week and next are like to see if I just threw my body out of balance with the bcaa's and or nuts. I haven't consumed either since wed. My last carb nite was thursday (it's monday here in Australia). I'll weigh myself in the morning when I wake up tomorrow. I'm not sure why my body added fat instead of burning it (I feel like it's fat, there's a new layer over my abs. I'm usually quite lean there), it's really bothering me. Of course I don't want to continue with something if I'm going to just keep gaining fat, but I don't want to quit Carb Nite after only 3 weeks if I was just doing something wrong. This week and next week should turn it around if it was just a mistake I was making. If not – i was lighter and leaner on just a balanced diet and running + resistance training. Here's the kicker though, ever since going on a ketogenic diet of any kind I have more energy, my moods are more stable and I can remember dance combinations in class and at auditions easier and faster. So even if I'm not closer to my goal weight, my quality of life has improved strangely enough!
Yep! I like keto diets for the same reason! Plain old low cal diets were horrible.Try also knocking out dairy and grains. Your body might not like them.I apply Bulletproof principles to CNS: BulletproofExec.com
thanks fairy! I have been eating a lot of cheese. That could be it too.
Yep, Kiefer has said when a client isn't seeing changes, cheese is the first thing to go.
@ Fairy: Looks like you've got a plan, and you're mentally toughing yourself up to follow-through. Great attitude!It is good that you aren't dropping climbing entirely though, as de-training would occur in time. This happens to everyone. That said, you can get what you lose back, via muscle memory. It would just take a little time.@ Crista: A larger muscle = a stronger muscle, but a stronger muscle /= larger muscle (necessarily). People who drop muscular size do tend to drop some strength, while people who gain pure strength do not always put on profuse muscular size. You could try cutting cheese, and replace w/ whole eggs. Losing the nuts & BCAAs should've made some difference, though.Cory
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)
Sounds like a good plan fairy. I would like to see heavy lifting, because I'm stuck in my ways, But I'm very interested to see how this pans out for you. Good luck! 😀
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