- This topic has 11 voices and 33 replies.
-
Posts
-
About 2 years ago I was diagnosed as pre-diabetic. I've been doing Carb Nite for about 8 months. The recomp/reorientation phase worked in that I lost 5-6lbs. As soon as I do a carb nite. I stall at that weight. I've never had any kind of dramatic fat loss. I'm 45. I'm hovering around 20-21% body fat. I do 5/3/1 very consistently. I hate cardio and HIIT. I do avoid them. Is it a mandatory to do HIIT? A trainer friend mentioned that because I lift heavy on a consistent basis that maybe I'm not getting enough carbs. He thought that CBL could be a better avenue. Is it worth doing CBL, if for anything else, than to shock my system and get it burning fat again?For the past 14 days I've just done ULC in order to see if I can just lose my belly fay because that is where the majority of it is. The weird thing is that, even ULC, hasn't caused any weight loss. In fact my weight seems to fluctuate up and down about a pound or 2.I do fasted workouts in the morning, 3 days a week. My PWO diet consists of 1 scoop Isopure Vanilla Whey/Coffee/2 tbsp. of KerryGold/1/4 cup of HWC/2tbsp. of either coconut oil or MCT oil. (I like the taste of the coconut oil better.) the rest of the day is ULC. I may get 20g of carbs in a day. Sometimes it's less. During the day I may have 1-2 extra cups of coffee with half&half.On non-workout days, my diet consists of the same morning coffee except no whey. The rest of the day is ULC. I may get 20g of carbs in a day. Sometimes it's less. During the day I may have 1-2 extra cups of coffee with half&half.I've tried to keep protein around 50-80g per day. My fat, mostly from the coffee drink, is around 150-160g per day. I heard Kiefer say that a "sure fire" tactic to lose weight on Carb Nite was to cut protein down to 20-40g and increase fat. I feel like I've done that.I guess I have 2 questions.1) What am I doing wrong?2) With lifting heavy should I consider CBL even at my body fat percentage?I'm committed to getting this thing right! I'd love any kind of help and/or advice anyone can provide in order to break through this plateau!AdGuyP.S. I placed this post in the CN section as well because I wasn't sure which section would be more appropriate.Age: 45Height: 6'0"Weight: 223lbs.Deadlift: 360lbs.Bench: 270lbs.Squat: 315lbs.
Man i do way better with protein as the high end and fat around .75 per lb of bw. So an avrg day consists of around 140-150 g/p and 100-115 g/f.. I weigh 185
As per most recommendations – if fat loss is your main goal, stick w CNS. Try playing w your macros and get nice healthy fats.
Well, my goal is to get ripped. I'd love to be in the 5-8% bf range.I can see a difference in the mirror.I do see a hint, small hint but a hint, of abs when I flex.I'm just having tons of trouble with the belly fat.
About 2 years ago I was diagnosed as pre-diabetic. I've been doing Carb Nite for about 8 months. The recomp/reorientation phase worked in that I lost 5-6lbs. As soon as I do a carb nite. I stall at that weight. I've never had any kind of dramatic fat loss. I'm 45. I'm hovering around 20-21% body fat. I do 5/3/1 very consistently. I hate cardio and HIIT. I do avoid them. Is it a mandatory to do HIIT? A trainer friend mentioned that because I lift heavy on a consistent basis that maybe I'm not getting enough carbs. He thought that CBL could be a better avenue. Is it worth doing CBL, if for anything else, than to shock my system and get it burning fat again?For the past 14 days I've just done ULC in order to see if I can just lose my belly fay because that is where the majority of it is. The weird thing is that, even ULC, hasn't caused any weight loss. In fact my weight seems to fluctuate up and down about a pound or 2.I do fasted workouts in the morning, 3 days a week. My PWO diet consists of 1 scoop Isopure Vanilla Whey/Coffee/2 tbsp. of KerryGold/1/4 cup of HWC/2tbsp. of either coconut oil or MCT oil. (I like the taste of the coconut oil better.) the rest of the day is ULC. I may get 20g of carbs in a day. Sometimes it's less. During the day I may have 1-2 extra cups of coffee with half&half.On non-workout days, my diet consists of the same morning coffee except no whey. The rest of the day is ULC. I may get 20g of carbs in a day. Sometimes it's less. During the day I may have 1-2 extra cups of coffee with half&half.I've tried to keep protein around 50-80g per day. My fat, mostly from the coffee drink, is around 150-160g per day. I heard Kiefer say that a "sure fire" tactic to lose weight on Carb Nite was to cut protein down to 20-40g and increase fat. I feel like I've done that.I guess I have 2 questions.1) What am I doing wrong?2) With lifting heavy should I consider CBL even at my body fat percentage?I'm committed to getting this thing right! I'd love any kind of help and/or advice anyone can provide in order to break through this plateau!AdGuyP.S. I placed this post in the CN section as well because I wasn't sure which section would be more appropriate.Age: 45Height: 6'0"Weight: 223lbs.Deadlift: 360lbs.Bench: 270lbs.Squat: 315lbs.
Honestly I wouldn't worry about cutting your protein down and raising fat up like that. I think that was more for highly sedentary/obese individuals that don't train. Your training, and at 223 i doubt your severely obese. I would go with protein @ 1g per pound of LBM and around .75g per gram of protein. Which if your 20% BF than that means about 175g Protein and about 130g fat. HIIT isn't necessary but i recommend it because you will deff see better results. "Hating" it makes it all the better. Exposing yourself to exercise and stresses that your not comfortable with makes your body react even better in my opinion. Stick with CBL occasionally and occasionally put some vegetable/nut fat (avocado, almonds etc.) in as your fats w/meals. Nothing wrong with kerrygold, coconut oil, and pure MCT though.
Thanks CBachelor17.To be clear, I've been doing CNS. Do you recco CBL or just stick with CNS and increase protein and keep fat around 130g?Thanks again.
I'm not Bach, but honestly think that CNS would be a better route for you till a lower body fat percentage. Just my opinion. Once lower, you will be a lot leaner to adjust to doing CBL, maybe try a 2 backloads a week. How many days are you training with weights altogether?
AdGuy, you've made no mention of how you are eating on your carb nites apart from saying that they dont seem to help you with weight loss. What foods in what amounts are you eating for both ULC and carb nites? Also, are you dealing with any major stressors in your life? Those things will totally put a hamper on fatloss/recomp attempts. BTW I think everyone here would love to be around 5-8% body fat. But most of us dont get there, and certainly not in one go from 20%. For someone around 20% (was that professionally tested or just a guess?) I think it would be a more realistic target to get to around 12% and hold that for awhile. From that point it may be feasable to get to within 5-8% without totally screwing up your metabolism. And yes I do think CBL is useful for weightloss if used correctly even for very overweight people.
Big Tex, I train M/W/F in the mornings.Gl;itch.e,I've only done CNS. I was wondering with my lifting if I should consider CBL.I mentioned the coffee drink in the mornings.Lunch is a protein and vegetable. (For example, today I had approximately 4-6 oz of salisbury steak and green beans)Dinner would be another protein and sometimes a vegetable. Last night I ate about 3-4 oz of rotisserie chicken with 1tbsp. of Trader Joe's BBQ sauce. I did eat 9 trader joe's potato chips to get 16g of carbs.I eat something along these lines almost every ULC day. Heck, I've been doing that for the past 14 days. Like I said in my post, my weight over these past 14 days has just fluctuated up or down 1 or 2 pounds.One more thing, on Carb Nites I usually don't measure carbs. I do eat a lot within my 8 hour window. I've been know to eat until I'm so full I don't feel well.
I wonder if you are eating enough? I am 139 pound female and I probably take in more than you do. Also... Why are you adding the chips?
Eating enough? what do you suggest?Yes, I did eat 9 potato chips. It was only 9. it was 16g of carbs. I ate them because I just wanted them.
I wonder if you are eating enough? I am 139 pound female and I probably take in more than you do. Also... Why are you adding the chips?
Yeah I got the impression earlier that he wasnt eating enough. If you've been eating like that for awhile you'd need to get the metabolism up and humming again. I would try 2x a week Carb Nites (after training sessions, but more controlled and less cramming food down). Increasing food in the ULC meals some.Other things you could try to get the metabolism up would be 1. Salt foods and drinks liberally. Its important not to drink any fluid without adding some salt to it. All this does is dilutes the solution in cells, inhibiting their functioning and causing them to use less energy. 1 & 1/2 tsp to 2 tsp a day would be a good place to be. 2. Reduce water consumption if drinking water on its own. Drinking too much water on its own crushes metabolism especially in people who are already experiencing disfunction. 3. Make sure to get enough calcium. This is likely to be lacking on a ULC diet unless you are eating cheese regularly. Cream doesnt get you any really. Most veges are pretty useless as well unless cooked to death and eaten in abundance. Similar to salt (sodium) calcium is key in the efficient functioning of the cells and helping to keep metabolism high. 1-2g per day is a good amount. 4. Monitor the temperature of the extremities. Fingers, Hands/Feet, Nose, Genitals. If cold this suggests lowered metabolic rate. The things listed as well as increased food has a profound effect on this.
As someone who considers themselves to know quite a lot as far as the ULC/Ketogenic side of things are concerned it seems you are consuming too much protein and definitely not enough fat for someone your size. You mentioned 1 scoop WPC plus 1/4c HWC post workout – there's 40g of protein right there and in one hit. This is more than enough in one serve to force gluconeogenesis and reduce blood ketones to a minimal amount. I weigh 155lb and eat more fat than you do and I am not losing (nor gaining) weight as it is not my current goal. Throw in an extra TBSP of coco oil 2-3x a day for a week to see if this can kickstart your metabolism but roughly for your activity level and weight i'd be looking at sub 20 carbs, 80-100 protein (spread evenly throughout meals) and then aiming for 230-260g fat (be aware of vegetable oils!). Try and balance your O3-O6 ratio (to the point where you “try” and avoid O6 fats and opt for O3 fats). Good luck!
Thanks CBachelor17.To be clear, I've been doing CNS. Do you recco CBL or just stick with CNS and increase protein and keep fat around 130g?Thanks again.
Correct I meant stick with CNS
Big Tex, I train M/W/F in the mornings.Gl;itch.e,I've only done CNS. I was wondering with my lifting if I should consider CBL.I mentioned the coffee drink in the mornings.Lunch is a protein and vegetable. (For example, today I had approximately 4-6 oz of salisbury steak and green beans)Dinner would be another protein and sometimes a vegetable. Last night I ate about 3-4 oz of rotisserie chicken with 1tbsp. of Trader Joe's BBQ sauce. I did eat 9 trader joe's potato chips to get 16g of carbs.I eat something along these lines almost every ULC day. Heck, I've been doing that for the past 14 days. Like I said in my post, my weight over these past 14 days has just fluctuated up or down 1 or 2 pounds.One more thing, on Carb Nites I usually don't measure carbs. I do eat a lot within my 8 hour window. I've been know to eat until I'm so full I don't feel well.
Cut your CN to 6 hours. Don't eat potato chips during ULC days. 16g of carbs or not. Fat-Protein-(Some) Green vegetables only will yield better results. If you want chips eat them on your CN. You may need to monitor your carb intake on your ULC a little closer. For instance i know a lot of rotisserie chickens are roasted with flavoring that contains carbs. BBQ sauce has sugars in it too. You shouldn't ingest more than 10g of carbs at one meal. And from the sounds of things you may be going over that. Try to keep it simple and indulge on your CN's. Mustard+Hotsauce+a little water and some pepper is maybe 1g of carbs and is a quick easy and tasty sauce to replace BBQ or any other sauce for instance.
You must be logged in to reply to this topic.