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Today is Day 1 of CNS. Even after searching and reading these forums, I'm still unsure about the whey. I have the isolate (it's all I've ever used anyway.) I read that this should be used PWO in the evening. I workout in the morning, heavy (for me) weight training. So, is it better to have the whey PWO in the morning, or use it in the evening? I also read on these forums that if someone is perhaps leaner, then their Carb Nites could happen say every 4 or 5 days rather than the suggested 7 days. What is considered "lean" for a female? Since I am lifting a good bit of volume (following the Built for Show program), should I expect to see some strength and/or energy lost due to the removal of carbs?I'd like to move onto CBL after CNS; what's a good measure to know when I'm "ready"?Sorry if these questions have already been answered -- I might have overlooked them in my searching. Thanks. 🙂
Today is Day 1 of CNS. Even after searching and reading these forums, I'm still unsure about the whey. I have the isolate (it's all I've ever used anyway.) I read that this should be used PWO in the evening. I workout in the morning, heavy (for me) weight training. So, is it better to have the whey PWO in the morning, or use it in the evening? I also read on these forums that if someone is perhaps leaner, then their Carb Nites could happen say every 4 or 5 days rather than the suggested 7 days. What is considered "lean" for a female? Since I am lifting a good bit of volume (following the Built for Show program), should I expect to see some strength and/or energy lost due to the removal of carbs?I'd like to move onto CBL after CNS; what's a good measure to know when I'm "ready"?Sorry if these questions have already been answered -- I might have overlooked them in my searching. Thanks. 🙂
No, your questions are fine here. 🙂Use the whey isolate post-workout, whenever your workout is. Morning is fine.I would hold off on doing CN every 4 days unless your bodyfat is already quite low. Basically, when you are pretty cut, but REALLY want to dial it in for a special event (i.e., wedding, beach visit, physique contest, etc.).You should NOT see any loss in strength if your fat and protein are in check. Energy loss may happen at first, until your body adjusts to using fat for enegy. Use coconut oil, as MCTs provide a nice boost.Go by the mirror. Only you can decide what "ready" is for you. Women tend to reveal abs around 12% bodyfat, and compete around 9%.Cory
Thank you for the reply. I've never been so scared of whey before reading these forums. ::)I'm not looking for 12% BF (I don't think that's genetically possible for me, ha!) and having 6 babies has pretty much taken care of the notion of competing. Mostly, I'm just trying to look better naked. 😉 I love to lift and I'm definitely looking forward to returning to those carbs to help with that performance, but want to work on getting some stubborn fat off first. If I do it right, CNS should help with that, and hopefully I can get to CBL asap. Thanks again, Cory!
Just make sure you're skipping breakfast and eating no carbs six days a week. Get about 200g of rice + deserts once a week. Those are the main bits 🙂
Mostly, I'm just trying to look better naked. 😉 Thanks again, Cory!
Aren't we all.You're welcome.Cory
12-9% for a woman? is 9% healthy?
He said compete around 9%. Those competing are usually at their most unhealthy when on stage due to how lean/dehydrated they are. The picture of health, not actually healthy.
that makes sense. I was just thinking about my wife. she is about 18-19% and doing CNS. I could not imagine her 10% lower, she is already what I would consider “lean.”
One more question about the whey (then I'll try to keep it simple rather than trying to tweak the details right away):It's recommended that the fast be broken with a fat source, but mine would be broken with a PWO shake (after fasted morning training). This is ok? Is there an amount of time I should wait before fat is ingested after the PWO shake?
I know i am considered a “Newbie” but i am going by what i think i got out of the CBL and CNS documentation. For CNS (a little easier that CBL) take you creatine and luecine with protien 30 mins after your workout no matter what. It is ok to break that fasting rule if you are working out in th morning. for me and my wife, we take MCT oil (coconut oil if you have no MCT) with creatine and caffiene about 0530, workout at 0600 and take our PWO (creatine, luecine and pro) at 0730. then i drink my coffee with coconut oil and butter about 0800. seems to work well for me and my wife.
12-9% for a woman? is 9% healthy?
9% is fine for a quick event, like a contest... not healthy to maintain for a woman.Cory
One more question about the whey (then I'll try to keep it simple rather than trying to tweak the details right away):It's recommended that the fast be broken with a fat source, but mine would be broken with a PWO shake (after fasted morning training). This is ok? Is there an amount of time I should wait before fat is ingested after the PWO shake?
Try to get as much of the 12 hour fast in as possible, perhaps ending your meals the day before a little earlier.Pre-workout, have your coffee w/ 1 tbsp of coconut oil. Post-workout, have at the very least:1 scoop whey isolate5g creatine5g leucineCory
My fast is always 12-14hours as my last meal is around 6:30-7p each night. I've never been able to eat or drink anything pre-workout when my workout is so early, so I'm hoping it won't be detrimental to skip the morning coffee pre-workout. :-
My fast is always 12-14hours as my last meal is around 6:30-7p each night. I've never been able to eat or drink anything pre-workout when my workout is so early, so I'm hoping it won't be detrimental to skip the morning coffee pre-workout. :-
The coffee and oil pre-workout will give you energy and strength, as well as help you burn more fat. Try to get it in. My best advice.Cory
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