Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Well I'm down to about 13% now and stuck. The last two weeks I have gone no where and my body weight has actually increased a pound or two. I am eating exactly 500 under my requirements based off my activity level (2700). Not sure what to do, maybe the fat loss and weight loss over time has skewed my caloric needs but I doubt it. They say your metabolism adapts extremely quickly, could it be that I have been in diet mode so long my body is adapting?
One of my buddies claims that peridically a person should have a carb-loading weekend to kick up the metabolism...(sounds like a great excuse for weekend binging to me)...but I wonder if there isn't some truth to it?? Ever heard of it?
I've never heard of that before. My carbs have been between 100-150 for about...lets see, 11 weeks. My BIA scale keeps reading the same bodyfat level I was over a month ago but the tape measure results at www.mybodycomp.com keep lowering and lowering particularly in the waist and abdominal region though it's getting a bit slow. I went ahead and dropped my calories from 2700 to 2400 to see if I can shake things up.
I haven't wavered yet I am still staying strong on the diet phase though I feel like I have been dieting for a millenium. Muscle mass is staying though, haven't hardly lost any which is a plus. Still busting out the Ripped, Rugged & Dense program with 3 HIIT sessions per week. Strength is highest ever, sprinting speed is highest ever. I listed an altered version of RR & D a while back, yeah becareful if you ever F with a premade routine I was overtraining like a madman. I wen't back to the orginal plan, although I alternate Deadlifts with Good Mornings once a week, thats the only change.
Other than that...diet is still on key. Sometimes I question whether my lack of vegetables in diet affects my fat loss although. I wonder if forced more vegetables in way of stir fry and v8 juice and then started taking fish oil capsules if it would show an improvement? Those are the only fault's in my diet, lack of vegetables and omega 3's.
I hit a stoppage myself at 12%. I have been here for about three weeks eating at right around 400-500 cal short of maintenance. I had my carbs at about 180 protein around 200 and fats around 70. In the last week I have my calories back up to 2500-2600 to try and get my metabolism fired up again. I think it cooled off after 7 weeks of the lower intake. I started really craving carbs too (I'm not sure if that means anything though).
My plan is to add a few more pounds of muscle and see if that helps get the body fat down lower the next time I reduce my calories
That sounds like a sound experiment. Let me know how that goes. It's late and I'm 200 cal's off my experimental 2400 limit and im fighting hunger right now, trying to block it out. Hunger pains in the past have usually told me, "you're not eating enough to keep your metabolism moving", but I'm at a loss here so I'll go through with this for now. It's kind of cool really, cutting fat. It's like a mystery almost when you get stumped, I love figuring things out, learning in the process.
Dropping to 2400 shook things up, my body fat is on it's way back down. Hunger pains directed me to raise to 2500, hunger pains went away and things are still going good. Just a little update.
I wish I was as disciplined as you Rev with my diet. I absolutley HATE counting calories and Protien/carb/fat breakdowns. I have no real idea what I take in daily. I just try my best to eat clean and get as much protien as I can. I guess I just aint as serious about the nutrition as I need to be...but I really hate journaling.
I was hoping someone would chime in here on that freaky theory I threw out there...I dunno if there's anything to it. Maybe just a bunch of BS...anybody heard of it? "Carb Loading" to kick start the metabolism?
Originally posted by Jimbo: I was hoping someone would chime in here on that freaky theory I threw out there...I dunno if there's anything to it. Maybe just a bunch of BS...anybody heard of it? "Carb Loading" to kick start the metabolism?
Sorry I didn't even see that post. I try not to leave people hangin on replies. Starting to notice not very many people are posting and replying these days on the forums it seems like. Anyways, I've never heard of carb loading to boost metabolism. The only thing I know about increasing rate of metabolism is increasing amount of muscle mass, eating periodically about 6 meals a day, and something a little unrelated eating protein with carbs in the morning and then protein with fat at night. That's the best I can do for you there. I'll give you a tip dude because I do keep extreme track of my calories, macros, and fatty acids but I'll tell you this from experience. Eating JUST above hunger pains has always been the best place for me when dieting. If you had an efficient metabolism and you follow your body on hunger pains and supplement your body with whole clean foods. I think that might help you out.
Two thoughts come to mind.
One, I was stalled at one weight simply because I wasn't recalculating my calories after loosing weight. Each week you loose 1-2 pounds and each week you should recalculate your caloric requirements.
Two, Jimbo is correct. What could be causing your stall is leptin. A carb up a.k.a refeed is required to get leptin back in line. This maybe the first time you have heard about leptin, but its soon going to talked about alot in bodybuilding forums (shameless prediction). I have to give Lyle McDonald credit here since he first discovered leptins importance in 2000.
"Anyone who has dieted for an extended period of time has experienced "hitting the wall", the dreaded slowing and even complete stoppage of fat loss. Perhaps less noticeable, due to the often fanatical will-power of bodybuilders (or perhaps the fanatical use of EC, is the accompanying increase in true cravings for food. How about increased loss of muscle... And susceptibility to illness... And fatigue...
This is leptin."
I urge all of you on this forum to read the series of articles on leptin at http://magazine.mindandmuscle.net/
The articles can be found in the archives starting in issue #3 October 2001.
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