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Having read thru both CNS and CBL i have a few questions. I understand with CBL its best to train at night because of the general hormonal rythms of the body. But doing CNS the goal is to lose body fat. What are the suggestions for training time while doing CNS? Still keep it at night if you can or is there any real negative effect by training early AM?
Ehh, either or works well with CNS. It's really not near as important.You get some fat burning benefit from fasted training so AM might work really well.
Ok, so whats the best training method while on CNS because i used to train 5-6 days a week while eating what i'll call a “dog shit”diet. I know the recovery time on CNS is going to be longer because of the lack of carbs but what is an “optimal” training schedule?
It depends on many factors. I find I can train 5-6 days a week intensely and be fine, granted I use some intra/post workout shakes that have helped my recovery quite a bit.For most people 3-4 days a week of heavy lifting works amazingly well.You could do a 4 day body part split, a 3 day push/pull/legs, or a 4 day upper/lower split.I wouldn't do any cardio at first, wait until you need to add it, and when you do stick to HIIT, bike sprints, KB work, sled work kind of stuff for around 20 minutes tops within the first couple of days past carb nite.
While i do understand that during CBL and CNS its ideal to skip breakfast to allow your body to naturally keep burning fat. If i choose to workout in the morning should i skip the post workout shake? I normally use Complete Nutrition ISO-Z5…has 4g carb 1g df 30g protein per serving…i just mix with water…there isn't a ton of damage to be done if i drink that in the morning post workout is there?
If you train in the mornings a PWO Shake is fine
Is there any feedback out there on training time while doing CNS. Keifer says that training at night during CBL is the absolute best but CNS was originally designed for people that didn't workout or workout very little. I'm at 20% bf and want to shed this garbage as soon as possible i dont mind putting in the work at all just want to know or figure out what is best. There is also notes about while training fasted can have additional fat burning benefits. So with that being said, because during CNS your not backloading multiple times a week is there much difference in training in the morning or night? And when training the day after your carb nite should that be in the evening?
Morning times double the growth hormones in the body, as well as increased fat burning if you do it completely fasted.Evening is still the preferred time due to hypertrophy as well as insulin being low. When you have a CN though and training, base the lagging body part you want to improve, train as you were on CBL in the evenings then have the CN. Personally I would just get to the gym when you can and make it work. The diet will take care of the body fat issue and the gym should be something entirely different thinking. Either you want to get stronger, faster, bigger, etc.
thanks for the info big tex…seems like i might be over thinking things…I spent all of last year going from 255-210 and did it with really little to no diet guidance and now that i'm reading all this about CBL and CNS it seems i could have made a much larger stride had i had the diet dialed in during the year.
Morning times double the growth hormones in the body, as well as increased fat burning if you do it completely fasted.Evening is still the preferred time due to hypertrophy as well as insulin being low. When you have a CN though and training, base the lagging body part you want to improve, train as you were on CBL in the evenings then have the CN. Personally I would just get to the gym when you can and make it work. The diet will take care of the body fat issue and the gym should be something entirely different thinking. Either you want to get stronger, faster, bigger, etc.
What does "completely fasted" mean? Is it without any food or without carbs? If I have some chicken breast before my training would that still be fasted as with the Pre-workout shake (coffee+ whey isolate+coconut oil)?
Completely fasted is nothing with nutrient value. No protein, fat, or carbs.
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