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Ive heard Kiefer say that people 15% BF and lower will loose weight better on CBL SA. I was thinking about it cause I have visable (but not chisled lol) abs now, and it seems Im loosing weight pretty well on CNS, but if at all would like to hasten the process untill I could reach around 10% BF. I also understand that if it aint broke, dont fix it, but I would like to know what approach would be optimal.
If you can get some sort of BF measurement to confirm the <15% and are not afraid of the possibility of stalling BF loss or adding a tad of BF temporarily while you dial in your ratios and size of BLs on CBL-SA, then go for it.Otherwise, another option is to add a second CN per week - will have to tweak size of CNs here as well, but may be 'safer' - several folks are using this approach with great success.
If you can get some sort of BF measurement to confirm the <15% and are not afraid of the possibility of stalling BF loss or adding a tad of BF temporarily while you dial in your ratios and size of BLs on CBL-SA, then go for it.Otherwise, another option is to add a second CN per week - will have to tweak size of CNs here as well, but may be 'safer' - several folks are using this approach with great success.
Hmm well according to my crappy little calipers it says Im 14% BF. I am also up around 9lbs from my CN on saturday (186-195) , and Im a bit scared to tinker with anything. How would the second CN be set up ? A single serving of carbs ? A shortter window ? No "junk" ?
I will back up a bit and say that if you are seeing success without having some sort of 'deadline' i.e., a show or even a big social event, etc., then just enjoy the ride until you stall. No need to rush it if you're rolling smoothly, albeit not at lightspeed. Once you stall, then think about moving on to the other program or tweaking CNS.If you do tweak it, your CNs will need to be well-controlled (not to say you aren't already) as you have less room for error. Not sure how you are calculating your targeted CHO intake currently, but the CBL book is a good place for a starting point. You can bring them closer together, say every 5 days and see how it goes. Then from there, maybe every 4 days, or even do 2 per week, arranged according to training. If you go this last route, you might take that CHO target number from the book, use a multiplier (check this thread: http://dangerouslyhardcore.com/forum/index.php?topic=4746.15) and then divde by two and hone in from there. At this point, you are at an 'optimized' CNS, and as long as you are still cooking you should be in good shape until you are ready to focus on gaining vs. pure cutting. Check the logs of Mike's Modified CNS and Cory's CNS log and Big Tex for some more ideas.
so according to the Delta weight chart Im going to use my target BW (170lbs) and my baseline carbs (595) and split it in half between 2 days wich would give me around 297.5 carbs per backload. Is this correct ?
Not sure if that is the number based on your weight loss from the re-orientation period (MUCH more accurate) or the one based purely on bodyweight (less accurate per Kiefer in book and tends to overstate, IMO). Either way, in principle, I am in agreement that that's a good 'safe' place to start for the straight two CNs per week route. If you are merely increasing CN frequency from every 7 to every 5 days (and maybe eventually to 4) then keep the total you have been using for each night and reevaluate after a couple of CNs.The only thing I would add to think about is how do you feel about those numbers in terms of what you already know about your body and how it responds? If you have been sticking hard and fast to that book total number during your backloads, then run with that new calc as-is. If you have been exceeding the book total (by a known amount) and still decreasing BF, run with that higher total split in two (for the two/week) and see where it gets you. If you have been 'frewheeling' during your CNs (which is fine, too as you've been seeing success), maybe up it by a multiplier (per given examples in the thread I linked to previously) and then split it. It's going to be an 'experiment' any way you stack it, so it will take some of this technical knowledge mixed with personal insight and a splash of intuition topped off with close observation for course-correction if you choose to try a new tack.Ah, the adventure awaits! (Maybe "If ain't broke, don't fix it" is sounding pretty good after all? 😉 )
Not sure if that is the number based on your weight loss from the re-orientation period (MUCH more accurate) or the one based purely on bodyweight (less accurate per Kiefer in book and tends to overstate, IMO). Either way, in principle, I am in agreement that that's a good 'safe' place to start for the straight two CNs per week route. If you are merely increasing CN frequency from every 7 to every 5 days (and maybe eventually to 4) then keep the total you have been using for each night and reevaluate after a couple of CNs.The only thing I would add to think about is how do you feel about those numbers in terms of what you already know about your body and how it responds? If you have been sticking hard and fast to that book total number during your backloads, then run with that new calc as-is. If you have been exceeding the book total (by a known amount) and still decreasing BF, run with that higher total split in two (for the two/week) and see where it gets you. If you have been 'frewheeling' during your CNs (which is fine, too as you've been seeing success), maybe up it by a multiplier (per given examples in the thread I linked to previously) and then split it. It's going to be an 'experiment' any way you stack it, so it will take some of this technical knowledge mixed with personal insight and a splash of intuition topped off with close observation for course-correction if you choose to try a new tack.Ah, the adventure awaits! (Maybe "If ain't broke, don't fix it" is sounding pretty good after all? 😉 )
Yeah since I still have some major weight to drop Im not really afforded any time to experiment lolz But after I do what I have to do Im going to see whats up. If I knew means dropping weight faster, then I'd do it. I still hold alot of weight from CN to CN (saturday to saturday)
Planning on switching over to CBL/SA. Would I have to do another prep phase ? Mind you I had a pre fight carb up last night, and just been eating total junk from then onto today.
Just go 7 days and instead of CN do a backload ie 2-4 hours. I think a mod-cns is a good place to start though, wednesday eat 2g/lb bw in carbs so for 340g and then on your carb nite do your usual 6 hour feed stopping around 600 max. That should see you into single digit bodyfat and then from there more frequent carbs will be neccessary
Do you think I can slide back into CN after junking out for 2 1/2 days ? The last week, and change up untill my fight I basically was extreme low calorie + no carb.
Just go 7 days and instead of CN do a backload ie 2-4 hours. I think a mod-cns is a good place to start though, wednesday eat 2g/lb bw in carbs so for 340g and then on your carb nite do your usual 6 hour feed stopping around 600 max. That should see you into single digit bodyfat and then from there more frequent carbs will be neccessary
If doing mod-CNS, which days should I work out? I'm around 12% BF on CNS right now...
Do you think I can slide back into CN after junking out for 2 1/2 days ? The last week, and change up untill my fight I basically was extreme low calorie + no carb.
If you did your prep phase prior to embarking on this originally I think you should be okay. I am 99% positive I heard/read Kiefer say somewhere (I think in a podcast although not sure which one to point you to) that it takes 4 consecutive high-carb days to throw you back to square one.
Do you think I can slide back into CN after junking out for 2 1/2 days ? The last week, and change up untill my fight I basically was extreme low calorie + no carb.
If you did your prep phase prior to embarking on this originally I think you should be okay. I am 99% positive I heard/read Kiefer say somewhere (I think in a podcast although not sure which one to point you to) that it takes 4 consecutive high-carb days to throw you back to square one.
^^^yup but once your body is adapted to burning fat it can go back into that mode very easily so 7 days is almost always enough.-Mike
Just go 7 days and instead of CN do a backload ie 2-4 hours. I think a mod-cns is a good place to start though, wednesday eat 2g/lb bw in carbs so for 340g and then on your carb nite do your usual 6 hour feed stopping around 600 max. That should see you into single digit bodyfat and then from there more frequent carbs will be neccessary
If doing mod-CNS, which days should I work out? I'm around 12% BF on CNS right now...
What do you mean?-Mike
Just go 7 days and instead of CN do a backload ie 2-4 hours. I think a mod-cns is a good place to start though, wednesday eat 2g/lb bw in carbs so for 340g and then on your carb nite do your usual 6 hour feed stopping around 600 max. That should see you into single digit bodyfat and then from there more frequent carbs will be neccessary
If doing mod-CNS, which days should I work out? I'm around 12% BF on CNS right now...
What do you mean?-Mike
Well, that CN on wednesday is something like a backload, should I work out on that day (before the CN/back load) or the day after? ...assuming I have rest days now and then, when I don't work out at all
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