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I've been doing CNS for 3-4 weeks. I'm happy with the body composition changes I'm getting, and enjoy the diet. The big issue for me is feeling tired in the middle of the day. I don't know what's causing it. I've tried having caffeine, not having caffeine, using ephedrine, not using ephedrine, doing HIIT post carb night, not doing HIIT post carb night, taking mega doses of potassium (for the past 48 hrs, hasn't made a noticeable difference). If you check out my log you can also see all of the various supplements I'm taking and my diet. It's right on form as far as I can tell, no plant oils, lots of grass fed animals etc.I get 7-8 hours of sleep every night, I'm napping for 2-5 hours a day in addition to that. It's ridiculous. I'm half way through my fifth day of ULC right now, and I've spontaneously started carb loading, because I felt like my only other choice is to have a nap and it's the middle of the day and I'm just fed up of having to nap like this!!Factors that might need addressing: I know CNS wasn't designed for people who exercise, and I do a lot of exercise.- I do about two hours of walking a day, every day (have to do it for my job)- I'm going to the gym three times a week (just started lifting heavy, but have been doing weight circuits previously) (reason I'm doing this is to put on muscle)- I'm climbing twice a week (my hobby, love it)My goal is to drop 10 lbs of fat and put on 10 lbs of muscle.I have lost an inch off my waist in the past three weeks, and I look tighter and more toned. I thoguht maybe the reason I'm tired is because maybe my body hasn't adapted to ketosis properly and I need to redo the prep-phase? But I'm losing fat, so it must be right?So, I'm thinking more regular carb loading might be in order. Though, I've actually been doing it every 5-6 days anyway. If I'm going to do this, my question is Should I adapt Carb Nite to work with my extra exercise, or CBL to work with my goal of fatloss and endurancy type exercise (when walking, climbing etc.)?Any thoughts on tweaks I could make, or approaches I could take? I like the results I'm seeing, but I can't live like this feeling tired every day.
I would opt for CBL SA since you train and walk a great amount. Start with that and work from there.
Could be sleep Apnea. You think you're getting enough sleep but it's low quality sleep so you get tired in the middle of the day.
Could be sleep Apnea. You think you're getting enough sleep but it's low quality sleep so you get tired in the middle of the day.
I do sleep deeply, never remember my dreams, practically never wake during the night, never hear things that have gone on in the night. How would I know if I have this?
@Nick I did some research, and it does look like a possibility. For now, I'm going to:* Switch to CBL* Cut caffeine & coffee* Cut anti-histamines* Order blackout blinds* Inform my doctor* Stop letting myself nap and keeping a ridged sleep schedule And keep keeping my log!Thanks
If someone else sleeps with you, ask them if you make snorting noises while you sleep. To get a real diagnosis I think you have to spend the night at the doctor's office so they can monitor you while you sleep. There are some OTC things you can get for mild cases. I don't know if they work or not. Doctor can prescribe drugs and surgery is also an option.
Oh and I don't recomend CBL. Kiefer said on one of the pod casts that if you have sleep issues you will get fat on CBL. On CNS though, you should see good results because of the elevated cortisol levels.
Oh and I don't recomend CBL. Kiefer said on one of the pod casts that if you have sleep issues you will get fat on CBL. On CNS though, you should see good results because of the elevated cortisol levels.
Oh, that's interesting ... So, you think I should continue CNS and just do other things to get better quality sleep – assuming the reason I feel sleepy is because I'm not getting enough REM?I don't have anyone to monitor my sleep currently, but I've never been told that I snore. I have been told that I grind my teeth and sleep talk, which probably isn't great.
Have you tried supplementing with ZMA before bed? A lot of people who weight train are deficient in both and it can really help improve your sleep.
The problem may not be sleep related. I know that I don't have any sleeping issues and I make sure that I get a solid 7+ hours of sleep pretty much every night. That being said, when I was going through my Prep for CBL, from about Day 5 on, all I wanted to do was fall over and pass out.Some peoples' bodies don't react with as much evergy when making the switch to burning fats as their primary source of fuel -- like mine, for example. You may be experiencing the same sort of issue that I was experiencing.I actually would suggest CBL for you instead of CNS, because (in combination with your workout routine) CBL would allow you more carb refeeds, which should keep your body a little happier and more energetic while still allowing you to both burn fat and build some muscle mass.Just my 2 cents. Hope it helps!
@Acarnovale Getting the ZMA, thanks. Any thoughts in dose?@MrJ I've considered this too. Maybe redoing the prep phase would help teach my body to low carb better?
@Acarnovale Getting the ZMA, thanks. Any thoughts in dose?@MrJ I've considered this too. Maybe redoing the prep phase would help teach my body to low carb better?
I don't think that there's any need to redo it (I think that would just force you into suffering through it again). If you went through the full prep and followed it properly (no cheating), then your body will have made the switch whether it felt good doing it or not. Like I said, I felt like crap with no energy at all for the entire 2nd half of my prep and my body seems to have taken to backloading exactly the way it was supposed to. I haven't had any ill effects from hitting the carbs is my post-workouts. So if you've made it through the prep properly, I'd say you're pretty much good to go 🙂
@Acarnovale Getting the ZMA, thanks. Any thoughts in dose?@MrJ I've considered this too. Maybe redoing the prep phase would help teach my body to low carb better?
I know mine has dosages for men and women and your bottle likely will as well. For mine it was 2 capsules for women. Make sure to either take it on any empty stomach about a half hour before bed or just after you've eaten some protein.
@Acarnovale Thanks, just looked it up and it said the same thing. Hope it makes a difference! I'm sure having a little more zinc in my diet won't hurt me in any case@MrJ Okay, I do worry that maybe I didn't do it properly because at that time I thought plant fats and eggs were okay, and was also maxing out on cheese 😉
@MrJ Okay, I do worry that maybe I didn't do it properly because at that time I thought plant fats and eggs were okay, and was also maxing out on cheese 😉
That stuff won't mess up your prep. The only thing that will hurt the prep is if you take in too many carbs because it will prevent your body from making the switch over to fats.Eggs and cheese may stall fat-loss progress once you're on CBL by spiking insulin levels, but they won't harm you at all in the switch from using carbs to using fats for energy. I still eat 4-5 eggs a day (cooked in bacon fat) and get my fair share of cheese :-P.
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