The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
That is great--love that little story, really puts things into perspective in a creative manner--liking that.
But what about the response to the above questions are you still working on my novel, anxiously waiting--
My weight is creeping up again--up about 1 1/2 pounds since the questions posted above, but was a bit sore after my workout this week, so maybe just swelling and water, Thanks Dessie
You said you are week 5-1/2 of REPAIR. How much total weight have you gained so far? Have you been doing Leigh's REPAIR, or YOUR REPAIR?
If you're doing Leigh's REPAIR, (the program as written), then you SHOULD gain SOME weight, but I forget what stage 5-1/2 weeks is, probably maintenance calories, no? I gained 3 lbs but dropped it as soon as I started deficit again.
Did you start a log anywhere to record your calories, macros, weight gain? Are you exercising as written in the program? Maybe that's why you gained: started training again.
I am starting my 6th week which is Phase 5--the Scariest of all--55% carbs--Oh my gosh!! I have not eaten that many carbs since????? Maybe I have and just don't know it??
Speaking of the macros 55%carbs, 25%protien and 20% fats? I do my eating on calorie king, and I tend to don't do anything processed so I can do the math a little easier, but when it comes to getting in 55%carbs--how can you do no process, that would be alot of beans, hmmm and has to be 50%starchy carbs, some potatoes, I will have to do some processed--I guess rice, oatmeal--Any other ideas??
Also when you add up the fats, I usually do separate in other words add the fats and just calculate a litte for my meats but I tend to eat 99% ff chicken and turkey--So would I just add a couple tablespoons of olive oil to salad or something? I have to have 315 cal from fats?
You ask am I at maintenance calories?? I have no idea?? I took the original calculations x 1.2-.25% and have been going from there but my original calculation x 1.2 came out to 1440 but I guess that is considered sedetary, and I am now doing the 3days of cardio and 2days of light weights--so I guess I am not at maintenance,yet?? I guess I will be closer this week since I am going now up to 1577? I never really did these calculations before--Just would measure and add calories, but never figured out my maintenance or added caloreis for neat/ or exercise--I guess that is why I am now in trouble!!
I am logging on my own, have not as of yet did a long online--I guess you would do that by just setting up a new thread, right??
thanks dessie
Hey Leigh?? Where are you? Still waiting for help with above and going to probably have some new ones this week with the new Phase!! Yikes--hold on for the ride right?? !!
Oh Etana, forgot about you asked me how much weight, first off I am following Leighs program and I am up about 7pounds, but more inches, don't know the exact amount, but having a problem picking out clothes in the morning--everything is extra extra tight, couple of my jeans can not even button--
Did you gain inches?? I am guessing if you did they did come off during deficient again?? The problem is I am already up in weight an inches, and have changed my macros today--not so much protien?? Who knows what is going to happen?
I did have a GTT test done to see if I am insulin resistant, do not have the results back yet, that maybe the culprit--Doc says sometimes and Leighs books confirm that sometimes when in stress mode, body will become insulin resistant, but also said that could be taken care of once body is out of stress mode--Def not diabetic, labs were perfect in that area? So we shall see
starting my 6th week which is Phase 5--the Scariest of all--55% carbs-- 1577 cal....
when it comes to getting in 55%carbs--how can you do no process, that would be alot of beans, hmmm and has to be 50%starchy carbs, some potatoes, I will have to do some processed--I guess rice, oatmeal--Any other ideas??
starchy carbs: corn on the cob, banana in protein shake, baked potato thrown on your grill mmmmm... non-starchy carbs: cherries watermelon peaches apricots nectarines... it's summer! asparagus and zuke/summer squash on the grill
Quote:
Originally Posted by desiree
Also when you add up the fats, I usually do separate in other words add the fats and just calculate a litte for my meats but I tend to eat 99% ff chicken and turkey--So would I just add a couple tablespoons of olive oil to salad or something? I have to have 315 cal from fats?
fats: butter on your corn, avocado, nuts, olive bruschetta, olives, cream cheese or cheese in your omelette, whole eggs instead of eggwhites, peanut butter, almond butter mmm.. halvah, hummus, spinach/sourcream dip, bacon, grilled whole chicken instead of breasts
Quote:
Originally Posted by desiree
I am logging on my own, have not as of yet did a long online--I guess you would do that by just setting up a new thread, right??
yes, some of us have done that, over in the training part, not here on Flatloss troubleshoot. This might be a good time because the next 3 weeks of REPAIR (6, 7, 8) are gonna be confronting. New territory you've not been in ... eating... overeating on purpose... learn what you can...
Quote:
Originally Posted by desiree
Hey Leigh?? Where are you? Still waiting for help with above and going to probably have some new ones this week with the new Phase!! Yikes--hold on for the ride right?? !!
Leigh is launching her new site www.LeighPeele.com tomorrow, so I'm sure she's swamped, but she'll be back...
About your weight gain (water gain)... you could wear sundresses for the next 4 weeks ...
Electrolytes-How do you know when they are balanced?
Technically it is always changing to balance.
If you find that you are constantly having issues with bloat, rings/marks from clothing, dry eyes, puffy skin, tender skin to touch, etc. Then you likely are dealing with an ongoing issue that needs to be taken care off on an aggressive level.
Moisture hair issue-That say malnutrition more than anything else. It can be a lot of things, but usually diet/vitamins will help with that the most if not tied to a real illness. That water thing sounded stupid though.
Muscle memory-It is a real thing, if you had it once it is usually easier to get it back. You still have to be low enough in fat to see it though. Not say you have to lose, just saying what it is.
Burn out-You burned yourself out and never feed for what you were doing. It isn't uncommon, but hopefully you learned your lesson now.
Thyroid always-No I don't think so. You can definitely induce thyroid issue. Just like type II diabetes.
Exercise only period loss-Is real, if prone to it do longer rest times and watch volume.
You have written a lot and I couldn't possible address all the things you wrote. Honestly a lot of it is in the books, some more obvious than others, but still it is in there.
Read the books really well.
Also and this is an additive. I think you aren't taking into account how much you are resting now and how that, mixed with a jumpy metabolism, means you aren't going to be burning that much. I would post up your movement, what you are eating/planning on eating in these last weeks, this way you can still get the refeed benefit but with lessening the gain.
I see inconstancy to the program and with that will come weird results. Most people who gain a lot (more than 7 pounds) while doing repair who aren't severely underweight, usually aren't getting the activity calculations right.
thanks for your resonse, I know you have alot on your plate right now and really busy--
You pretty much touched on everything, but needed some other examples for getting in my electrolytes, I am doing the a potassium tablet 1grm daily and hopefully getting in the other gram from food or from the morton salt, but having allergy to the ultima replenisher--have any other examples?
I was doing pretty much nothing, the first 3 weeks, until the 4th when I could add the stretching and foam roller, but that is how the book is written, trust me I have read and re-read--but no matter how much you read--when you are actually going thru the motions and everybody body responds differently you are going to have questions and doubts.
Inconsistancy--Where? Please tell me so I can adjust or fix? Oh my gosh, following the Book to a T--right now in phase 5-which puts my calories at 1577--upping macros to 55/25/20, still doing the workout plan that was assigned in phase 4--which is cardio 30min 3times a week, 2 days light weights- stretching and foam rolling on cardio days--then comes the assigned rest--although did go to the beach this weekend and ending up getting alot of walking in--Did get the Gowear band like you suggested, really cool little gadget
I do understand that my thyroid/metabolism is going to get into the way of any plan, but that is the whole purpose of this plan right--to some how or hopefully reverse some of these issues? And I know with eating more than before I am going to gain weight-that is only normal and I was prepared for that when i started the program, I don't really like seeing the bodyfat on me, but I understand, and I am ok with it?
I truly just want to get my health back in store--I am tired of being tired, and sick of being sick!!
If my body is already having a problem with fluid balance, taking in more carbs is going to be worse right? But to be honest--that is ok, the way I am adjusting is just telling myself that my body is having a problem breaking down and digesting carbs properly because they were avoiding for so long--taking enzymes, but I have a problem with water retention any way, maybe hormones, not sure--About a yr ago was actually taking small dose of lasix because my feet would get real swollen when I would eat carbs/ and or sugar, but not having the issue now--so that is a good thing, and my liver enzymes were really elevated, but they are normal now, so between my thyroid and my liver enzymes I was a floating boat once a week?? I know all of this is caused by malnutrition, I have so many issues caused from a short time of dieting--
thanks for your resonse, I know you have alot on your plate right now and really busy--
You pretty much touched on everything, but needed some other examples for getting in my electrolytes, I am doing the a potassium tablet 1grm daily and hopefully getting in the other gram from food or from the morton salt, but having allergy to the ultima replenisher--have any other examples?
I was doing pretty much nothing, the first 3 weeks, until the 4th when I could add the stretching and foam roller, but that is how the book is written, trust me I have read and re-read--but no matter how much you read--when you are actually going thru the motions and everybody body responds differently you are going to have questions and doubts.....
If my body is already having a problem with fluid balance, taking in more carbs is going to be worse right? But to be honest--that is ok, the way I am adjusting is just telling myself that my body is having a problem breaking down and digesting carbs properly because they were avoiding for so long--taking enzymes, but I have a problem with water retention any way, maybe hormones, not sure--About a yr ago was actually taking small dose of lasix because my feet would get real swollen when I would eat carbs/ and or sugar, but not having the issue now--so that is a good thing, and my liver enzymes were really elevated, but they are normal now, so between my thyroid and my liver enzymes I was a floating boat once a week?? I know all of this is caused by malnutrition, I have so many issues caused from a short time of dieting--
The reason it's good to have a personal log for the rest of the REPAIR, over in Training section, is that you can be more dependant on us, and have shorter, specific questions for leigh.
Also you can have a written record of the specific weekly requirements of the REPAIR program and how your compliance has been:
1. your cardio: was it moderate at the target rate written?
2. water?
3. sodium? did you track it?
4. sleep?
5. did you buy a foam roller and roll around?
6. are you doing the recovery exercises
7. have you played with your macros so they were pretty on target week by week?
Leigh can't be our personal coach here; we depend on one another, except for specific short questions to Leigh... on your log, you can play things out, maybe one issue/question per message, with others of us here, and when we, and the book, doesn't answer a question, I suggest you pose that 1 specific short question to Leigh.
Also, by having a log, after REPAIR ends, what are you planning? I assume a deficit to cut the pounds you gained in REPAIR. Whatever program you choose, you can continue your log, instead of having all your posts be under the thread "Leigh--Need to pick your Brain" which I would hold for really short specific questions Leigh can answer in her hour focusing on this forum...
for best results.
sounds like you're doing fine though...
remember as you take on exercise in the coming 3 weeks: it's moderate, not intense
Hey thanks a bunches, I just found that training log, my gosh, I have just been keeping up with the reading in the fatloss section, I needed to venture out a bit, thanks again, I will put my thought together and get my plan mapped out so able to read easy and will start new log, thanks for the help and advice
And sorry Leigh for all the questions, and explanations, did not realize I was in the wrong place, although I did really want the answers--And will probably have some more, I am sure--
Thanks Etana too for the example of how to do the log--I thought you just go from this section and start a new thread--Thanks again, dessie
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