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I have not really had that much luck with CNS. I have lost maybe 3-4lbs in about a month and i am sitting at 19% bf (i am 5'8″ 185lbs). here is what i am eating.ULC days (today):6am: Lift (westside barbell style) 730am: 40g protien (H blend) with 3 g luecine8am:coffee with 2tbs butter and 1tbs coconut oil1115am: 5 baby back ribs (no carbs bc i made them), 5 strips of bacon and coffee with 1tbs butter and 1tbs coconut oil6pm: 80/20 burger pattie (maybe 2-3 strips of bacon)8pm: 6 strips bacon or tea with butter or HWCCarb Nite:go crazy but start with low fat meals about 430pm and eat until 1030pmtraining is 4 lifting days a week with one HIT session day after Carb Nite. Carb Nite is saturday so max lower monday, max upper wednesday and "clean up" friday and saturday.One week i lost about 3lbs but every other week i have stayed even or gained .5lbs. can anyone help out?
I have not really had that much luck with CNS. I have lost maybe 3-4lbs in about a month and i am sitting at 19% bf (i am 5'8" 185lbs). here is what i am eating.ULC days (today):6am: Lift (westside barbell style) 730am: 40g protien (H blend) with 3 g luecine8am:coffee with 2tbs butter and 1tbs coconut oil1115am: 5 baby back ribs (no carbs bc i made them), 5 strips of bacon and coffee with 1tbs butter and 1tbs coconut oil6pm: 80/20 burger pattie (maybe 2-3 strips of bacon)8pm: 6 strips bacon or tea with butter or HWCCarb Nite:go crazy but start with low fat meals about 430pm and eat until 1030pmtraining is 4 lifting days a week with one HIT session day after Carb Nite. Carb Nite is saturday so max lower monday, max upper wednesday and "clean up" friday and saturday.One week i lost about 3lbs but every other week i have stayed even or gained .5lbs. can anyone help out?
Firstly, are you eating 1:1 ratio fat:protein, or as closely as possible (erring on the side of fat)? Are you eating until you're full?Second, try having coffee before you lift. 16oz black, maybe w/ 1 tbsp Coconut oil.Third, you may want to try adding 1 more session of HIIT, the two days directly after CN (in your case, 30-minutes of HIIT, both Sunday and Monday).Do this for a week or two, and come back to us. Best of luck.Cory
I forgot to mention i was taking 400mg of caffiene in pills before my workout. I actual logged my food for about 2 weeks and was getting exactly 1:1 (about 175g pro and 175g of fat, correct?).I am going to try another HIIT session monday afternoon like you suggested. lastly, am i expecting too much? for my BF and size what should i expect the weight change per week to be? i was thinking a lb-2lbs per week.Thanks for the help!
I forgot to mention i was taking 400mg of caffiene in pills before my workout. I actual logged my food for about 2 weeks and was getting exactly 1:1 (about 175g pro and 175g of fat, correct?).I am going to try another HIIT session monday afternoon like you suggested. lastly, am i expecting too much? for my BF and size what should i expect the weight change per week to be? i was thinking a lb-2lbs per week.Thanks for the help!
You said you weight 185, is that lean or total? If you weight 185, @ 19% b/f, you have 149.85 lbs. of lean bodyweight. You'd do fine eating 150g of fat & protein per day, as the 1:1 is based on lean weight. Tweak from there.Typically, 1-2 lbs. a week is top. For now, lets just get you losing something... anything. Consistently. Once we do that, we will go from there, and tweak to increase momentum.Definitely go with that 2nd HIIT session, it might be just what you need. 0:30 sprints followed by 4:30 job / walk, repeat for 6 cycles (or 30 minutes).Cory
I was thinking i was eating a little too much. I am going to reduce it to 150 1:1 like you suggeseted. Last question i promise. that puts my calories pretty low, should i worry about that? thanks again.
I was thinking i was eating a little too much. I am going to reduce it to 150 1:1 like you suggeseted. Last question i promise. that puts my calories pretty low, should i worry about that? thanks again.
No problem, keep the questions coming. I don't mind, if it helps.Eat until you are full. Just keep useable carbs under 30g/day (I got best results @ sub-10g/day), and keep protein:fat @ ~1:1.Cory
great thanks. I will do it for the rest of the week (until saturday) and let you know the progress!
great thanks. I will do it for the rest of the week (until saturday) and let you know the progress!
Sounds like a plan. Best of luck.Cory
Cory, need some help again. I weighed in this morning after making the changes you recommended and i gained another pound this week. that means after a month of carb nite i have literally lost no weight. am i expecting too much too quick? should i start thinking about reducing my carb nites? or even possibly going to backloading for a while? sorry for the rant i am just a little frustrated this morning.
i put “Cory” at the front of that post but i will take advice from anyone. thanks
Eat until you are full. Just keep useable carbs under 30g/day (I got best results @ sub-10g/day)Did you not eat any veggies? If not, how did this affect regularity?, and keep protein:fat @ ~1:1.Cory
“regularity” is no good. I am think I am going to do cns for next week then look at cbl with super heavy weight ;D.
Eat until you are full. Just keep useable carbs under 30g/day (I got best results @ sub-10g/day)Did you not eat any veggies? If not, how did this affect regularity?, and keep protein:fat @ ~1:1.Cory
I eat 150 grams of spinach per day, around 2-3pm. I also take 1.25 tsp. of psyllium husk with dinner.Cory
Cory, need some help again. I weighed in this morning after making the changes you recommended and i gained another pound this week. that means after a month of carb nite i have literally lost no weight. am i expecting too much too quick? should i start thinking about reducing my carb nites? or even possibly going to backloading for a while? sorry for the rant i am just a little frustrated this morning.
Hmmm... well, you might need to get your thyroid checked by a physician. There could be a problem there.Did you come to CNS off of a bulking diet? Or from another cutting / low-carb diet?Cory
Paleo then cbl (bulking bc I knew no better) for 2 months. You think thyroid huh… I don't even know where to start with that
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