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ThanksSo, is the consensus to stick with CNS, get protein around 80-100g and fat to 130-150? I should hold off on CBL until I get to a lower body fat percentage?Cortic, you mentioned that I should increase fat even more. Up the fat to 230-260g. Is that amount of fat par for the course for my body size? Will that help spark things?Gl;itch.e,You mentioned 2 CN's. If I work out in the morning, how does that work? You mentioned extremities, I have noticed cold toes and feet.Should I up protein and fat 1st and see how that goes before trying 2 CN's?As far as CNS goes, should I keep the carbs high glycemic and clean and then maybe have donuts or cherry turnovers right before bed. I usually will just devour carbs until my 8 hour window is over.Thanks! I really appreciate the help everyone!
Gl;itch.e,You mentioned 2 CN's. If I work out in the morning, how does that work? You mentioned extremities, I have noticed cold toes and feet.Should I up protein and fat 1st and see how that goes before trying 2 CN's?
Yes I would definitely up your calories from fat and protein first, but I think ultimately you'd do nicely on 2x a week carb refeeds at this point. Try upping the calories first, monitoring your weight/fat loss/mirror test and get back to us. Generally with more carb feedings you actually dont increase total carbs much (if at all) you just increase the frequency with which they are eaten. so if you were having 600g once a week you might have 300-400g twice a week or something like that. Id suggest roughly bodyweight in grams for fat and protein though. I wouldn't ever dip protein below 150 for someone your size. So maybe try 150g protein and 220g fat for awhile.
Id suggest roughly bodyweight in grams for fat and protein though. I wouldn't ever dip protein below 150 for someone your size. So maybe try 150g protein and 220g fat for awhile.
Would upping calories gain fat in the short term seeing as he's been eating low calories for a while now? Sent from my Nexus 4 using Tapatalk
Some trace carbs might be hurting you. Also, watch the dairy intake (excpt for butter), as it can be a major stall for many people. Go for a few days w/o cream/half-half then see how the weight loss differs. If weight loss accelerates, stick with no dairy
Here is my 1 week update. Thoughts?I've adjusted the diet to this:19% protein / 120g (480 calories)3% carb / (80 calories)78% fat / 220g (1996 calories)2556 calories totalI've stayed pretty true to those macros. I work out 3 days a week doing 5/3/1. I hate cardio but I've even done some HIIT after the CNS. So far, the scale hasn't changed. I know I should measure and I will. However, one theory is that I wasn't eating enough and now I am, plus I'm mixing in a carb nite every 4 days. Isn't the purpose to get the fat burning? If it is, then the scale should move down even if it's just a little in a week, no? It hasn't. I can tell by looking in the mirror that my stomach looks the exact same. I know it's only been a week since I adjusted the macros, I'm just frustrated because I feel like I'm doing what I am suppose to do and my body should respond to it. It just isn't yet.Is there a way to post my myfitnesspal food log? If so, I'll post all of my food for week one. I'm sticking with these macros for 2 weeks come hell or high water. I'm in week 2 now. After that, I'll reevaluate.I saw a video where Kiefer said that he had some clients, who were having trouble, backload protein. Basically eat most of the protein in the evening. He even had one person do a shot of 3tbsp. of MCT oil and vinegar in order to spark ketosis. I did that Sunday morning.I am committed to figuring this out. I truly do like this program. It's easy for me to stay on track. On the forums everyone talks about how easily and quickly the fat comes off. I feel like there is some little tweak that needs to be done and then the fat will start to come off. I just don't know what to tweak.I came across this:http://www.carbsmart.com/fatfast.htmlI thought of trying it to see if it would at least get me to start losing some bleeping weight!I sincerely appreciate the time and advice!Thanks,AdGuy
Here is my 1 week update. Thoughts?I've adjusted the diet to this:19% protein / 120g (480 calories)3% carb / (80 calories)78% fat / 220g (1996 calories)2556 calories totalI've stayed pretty true to those macros. I work out 3 days a week doing 5/3/1. I hate cardio but I've even done some HIIT after the CNS. So far, the scale hasn't changed. I know I should measure and I will. However, one theory is that I wasn't eating enough and now I am, plus I'm mixing in a carb nite every 4 days. Isn't the purpose to get the fat burning? If it is, then the scale should move down even if it's just a little in a week, no? It hasn't. I can tell by looking in the mirror that my stomach looks the exact same. I know it's only been a week since I adjusted the macros, I'm just frustrated because I feel like I'm doing what I am suppose to do and my body should respond to it. It just isn't yet.Is there a way to post my myfitnesspal food log? If so, I'll post all of my food for week one. I'm sticking with these macros for 2 weeks come hell or high water. I'm in week 2 now. After that, I'll reevaluate.I saw a video where Kiefer said that he had some clients, who were having trouble, backload protein. Basically eat most of the protein in the evening. He even had one person do a shot of 3tbsp. of MCT oil and vinegar in order to spark ketosis. I did that Sunday morning.I am committed to figuring this out. I truly do like this program. It's easy for me to stay on track. On the forums everyone talks about how easily and quickly the fat comes off. I feel like there is some little tweak that needs to be done and then the fat will start to come off. I just don't know what to tweak.I came across this:http://www.carbsmart.com/fatfast.htmlI thought of trying it to see if it would at least get me to start losing some bleeping weight!I sincerely appreciate the time and advice!Thanks,AdGuy
The fact that you have increased food intake and carb feedings and NOT gained weight is a good sign that you were crushing your metabolism by under eating. Give this new setup a good couple of weeks before changing anything. Even a slight gain wouldnt be a bad thing long term if it resets your metabolism and allows fat loss later. How much NEPA (non-exercise physical activity) are you currently getting? apart from your 5/3/1 are you pretty sedentary or working a physical job, standing, walking a lot etc?
That's an interesting observation about the weight staying the same. In sticking with these macros, what does success look like? Will I start to lose fat finally? Or is this a way of priming the pump to go back to a one night a week carb nite?I'll stick with it.Gl;itch.e, do you think 2 more weeks will suffice?I mentioned that Kiefer said a protein backload might be helpful to those having trouble with fat loss.What if I kept the same macros but pushed most of my protein until the evening?Outside of 5/3/1, I'm pretty sedentary.I work behind a computer all day.
That's an interesting observation about the weight staying the same. In sticking with these macros, what does success look like? Will I start to lose fat finally? Or is this a way of priming the pump to go back to a one night a week carb nite?I'll stick with it.Gl;itch.e, do you think 2 more weeks will suffice?I mentioned that Kiefer said a protein backload might be helpful to those having trouble with fat loss.What if I kept the same macros but pushed most of my protein until the evening?Outside of 5/3/1, I'm pretty sedentary.I work behind a computer all day.
It's possible that you will recomp a little before you actually start losing any weight. Your progress in the lifts will bare that hypothesis out. You could try 'backloading' your protein but honestly I cant see that doing much. You aren't eating a lot of protein either really. And I cant imagine how youd end up eating if you did so. Itd basically be coffee's with added fat until you start eating real food to get your protein. Do you incorporate any fasting currently?
I'll do a coffee with 2tbsp of Kerrygold, 1/4 cup hwc, 2 tbsp of MCT oil (or coconut oil). That's usually all I have until I eat lunch around 1pm. I train fasted and then my PWO shake is the same except I add in 1 scoop of Isopure low carb whey.So, in a sense, I sort of fast until lunch.
I'll do a coffee with 2tbsp of Kerrygold, 1/4 cup hwc, 2 tbsp of MCT oil (or coconut oil). That's usually all I have until I eat lunch around 1pm. I train fasted and then my PWO shake is the same except I add in 1 scoop of Isopure low carb whey.So, in a sense, I sort of fast until lunch.
I wouldnt consider that any real kind of fasting to be honest. Theres merit in refraining from carbs and protein while still ingesting fats (autophagy and "cellular cleansing") but as far as fatloss goes from fasting I think this is counter productive. Im not about to suggest you start fasting to lose weight but it may be an option for further along on your fatloss journey when you are ready for it. Keep doing what you are doing for a while longer and check back in.
experiment. try 2-3 carb nights a week. Thats what i did. moving on to 4-5 carb nights a week (i do resistance training 5-6 days a week)
I'm newly registered and haven't quite figured out how to create my own post.. 😛 I'm planning to start preparing for my first CBL cycle the day after Superbowl Sunday. For the first 10 days prior to your first CBL, should your workout schedule change at all to compensate for the lack of carbs during that timeframe? If so, how much should it differ and what should you aim for?I currently strength train 4-6 days a week depending on my work schedule and normally train mornings. If anyone has some insite, I'd love to hear from experience!Cheers
I'm newly registered and haven't quite figured out how to create my own post.. 😛 I'm planning to start preparing for my first CBL cycle the day after Superbowl Sunday. For the first 10 days prior to your first CBL, should your workout schedule change at all to compensate for the lack of carbs during that timeframe? If so, how much should it differ and what should you aim for?I currently strength train 4-6 days a week depending on my work schedule and normally train mornings. If anyone has some insite, I'd love to hear from experience!Cheers
The 10 day orientation is basically there to wipe out glycogen stores and get your body used to using fat for fuel. So you really want to train how you will be normally training.
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