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Hey everyone,I'm approaching my 5th week with CNS and have yet to see the scale budge.I'm coming from a year plus of low carb paleo with daily I.F'ing and heavy lifts 3 times per week. At my leanest, I was around 185lbs, 5'10".Cut to present day, I started CNS eating nothing but meat, veggies and fat with calories around 1800 a day, 16 hour fasts and heavy lifts 3x a week. I didn't see any fat loss so I did some reading and thought maybe I cut my calories and fat too low. So I upped my calories to 2200-2400 a day and still the scale hasn't budged.I'm now considering dropping the calories a bit and cleaning up the carb nites by eating less. I think average around 400-500g of carbs when I do.If y'all could point me in the right direction i'd be eternally grateful...I'm getting tired of changing up strategies week by week. I just want these damn abs to pop and love handles to melt!Thanks everyone
What is your daily ULC day like? Meals? Any training? Weight now long with body fat? How are clothes fitting? Mirror testing?
What is your daily ULC day like? Meals? Any training? Weight now long with body fat? How are clothes fitting? Mirror testing?
I'm currently hovering around 195-200lbs at an estimated 15% bf(?) @ 5'10"A typical ULC day typically consists of eggs, beef roast, 50g of Whey, lettuce w goat cheese and ranch dressing, butter, whipping cream:2200 kcals134g Fat150-200lbs Proteinand under 30g of CarbsI lift 3 times a week using mostly compound lifts.If anything, i've noticed clothes feeling tighter. And I don't notice much change in the weekly mirror progress shots.
Whey should only be used in the PWO Shake. The ranch is not ideal and not something you should be using in the ULC meals. How are you with dairy? HWC could be a troubling issue if you're consuming more than is necessary. Same thing with goat cheese, if you're consuming a lot in one sitting or the whole day, the carbs can add up and cause problems. I would try to get fats around .75g of your body weight. Keep protein no less than .8g to a max of 1g per body weight. Some folks need or do better with more fats, some the opposite.
Changing strategies week to week might not be enough time to see if something works for you, give it a little bit longer for trial and error, then tweak if needed. There really are a lot of variables, and we're all different. Lots of good ideas/tweaks on the boards, but not all are for everyone.
Whey should only be used in the PWO Shake. The ranch is not ideal and not something you should be using in the ULC meals. How are you with dairy? HWC could be a troubling issue if you're consuming more than is necessary. Same thing with goat cheese, if you're consuming a lot in one sitting or the whole day, the carbs can add up and cause problems. I would try to get fats around .75g of your body weight. Keep protein no less than .8g to a max of 1g per body weight. Some folks need or do better with more fats, some the opposite.
So whey strictly PWO is safe to have? I've considered scrapping it completely due to possible insulin response.I've also strayed away from the paleo approach and have been added dairy and store bought salad dressings and such. Can dairy really blunt fat loss even if the carb count is low?
Dairy can cause an insulin response, so amount could be important.Most salad dressings are either oil based or filled with chemical crap, and serving size # of carbs might be important if not measuring.
Dairy can cause an insulin response, so amount could be important.Most salad dressings are either oil based or filled with chemical crap, and serving size # of carbs might be important if not measuring.
+1Most folks tend to over eat food items like dairy, nuts, etc.
Dairy can cause an insulin response, so amount could be important.Most salad dressings are either oil based or filled with chemical crap, and serving size # of carbs might be important if not measuring.
+1Most folks tend to over eat food items like dairy, nuts, etc.
Dairy can cause an insulin response, so amount could be important.
Thanks for the input fellas, i'll try cutting out dairy. Heavy whipping cream and butter aren't an exception to the rule, by chance??? 😉I was also wondering about the carb nites themselves, if i'm overeating or eating too much processed food. I average about 300-400g of carbs which come from, sushi, turnovers/pastries, cereal...and occasionally some pizza and ice cream
Yeah store bought processed junk isn't all that great. Bakery and homemade meals will prove to be better choices for a CN in my opinion.
Yeah store bought processed junk isn't all that great. Bakery and homemade meals will prove to be better choices for a CN in my opinion.
Would you recommend a complete cut of dairy? It'll be a sad day to see butter go, but i'll do it. In regards to whey: Keeping it PWO is good, but would cutting it out completely be even better? I've read about it potentially causing insulin rise
Thanks for the input fellas, i'll try cutting out dairy. Heavy whipping cream and butter aren't an exception to the rule, by chance??? 😉I was also wondering about the carb nites themselves, if i'm overeating or eating too much processed food. I average about 300-400g of carbs which come from, sushi, turnovers/pastries, cereal...and occasionally some pizza and ice cream
You don't need to cut out dairy, just don't go crazy like having cheese on everything plus as a snack, it shouldn't be a main fat source. Don't drink heavy whipping cream by the cup. 😀 A little in coffee is fine. Butter is fine too (Kerrygold yum), cook with it or coconut oil. Just keep in mind your overall fat/protein ratio (and tweak that as needed, see Big Tex's note above, but give the trial longer than a week cycle).For your actual carb nite, a common tweak is to eat 'cleaner' foods, gluten free works well for me and others, white rice, sweet potatoes, less packaged stuff like a sleeve of oreos. Start your CN low fat (don't start with your ice cream, I wouldn't start with the pizza either), spread food out into mini meals not a constant feed. Once you're full, you're full; don't go overboard - you don't need a half gallon of ice cream. My recent tweak has been lower fat the day after CN (seeing if that does anything to help).
I haven't been eating much cheese, save for some crumbled on a salad. I've also been cooking with coconut oil/butter while also adding the butter to dishes when I can….may be too much, but i've been tracking my food and my calories are within my budget. Like I said before, I was eating in a large calorie deficit for the past 6 months or so prior to starting CNS, maybe the sudden bump in calories is what's doing me in as well.I'm just hoping I don't have some sort of metabolic damage :-
Yeah store bought processed junk isn't all that great. Bakery and homemade meals will prove to be better choices for a CN in my opinion.
Would you recommend a complete cut of dairy? It'll be a sad day to see butter go, but i'll do it. In regards to whey: Keeping it PWO is good, but would cutting it out completely be even better? I've read about it potentially causing insulin rise
Hard cheeses are best and I would literally measure out .5oz and 1 oz so that way you'll know. When I have hard goat cheese I don't eat more than 1.5oz a day and as low as .5oz. Butter is fine unless you have a bad dairy intolerance.No you want the whey with leucine and creatine PWO. It keeps your body from being any more catabolic from the workout and helps build. You could stretch not having the shake for a max of 15 minutes so that you'll take some advantage of burning body fat.
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