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.
I just purchased the FLTS and MRM last week and am new to this forum. I'm thrilled to have finally found something (MRM) that seems to address the issues I've been dealing with for years.
Question #1 - In the MRM it mentions that the last stage of repair gets you ready for the Meta Burn Program OR another round of Repair. How will I know whether or not I need another round of repair???
Question #2 - If I do need another round of repair, should I begin it at the same calorie level that I started the first round with?
Some background in case it will help in answering my questions:
I've been eating in a deficit and overtraining (cardio and strength) for approximately 10 years. My deficits have increased over the years and eventually got to around 60% less than maintenance for the past 4 years (lower carb, but not keto). (I do weigh and measure food.) In spite of this I have never reached a low body weight. The lowest I've gotten to is 156lbs at 5'10". Maybe because of this I've never had any trouble whatsoever with my cycles. Also, I've had hypothyroidism for 10 years (I'm on T4 replacement and my dose has been stable since day 1.) My sleep habits were 5-6hrs/night. And about 3 years ago I was diagnosed with severe chronic autoimmune neutropenia. I may be wrong, but I completely contribute that to my poor lifestyle. I've been feeling worse and worse over the years... then about 18 months ago I just couldn't do it anymore. I had recently had a baby (continued overexercise and undereating throughout the pregnancy as always - gained 45lbs eating 1000cals/day and exercising for 2hrs). I couldn't lose even 1 pound continuing on that regime (at a highter intensity) after the birth (I was at 183 then). And even more importantly I was completely EXHAUSTED. I could get through my workouts but then had NOTHING left for my family and my moods were horrific. I did a home saliva test for cortisol and the numbers came out below the normal ranges (but DHEAS was high, which supposedly put my at stage 6 adrenal fatigue). I knew I needed to change. So, I cut back my workouts to 5 days/wk, 30mins/day, and lightened the intensity a lot with a focus on strength rather than aerobics. I also began trying to sleep 7-8hrs/night. However, I continued with eating 1000 cals/day, because #1 - every time I've tried to increase I've gained fat, and #2 - I wanted to lose the baby weight. Eventually I slowly began to lose the weight after I started taking licorice root (it's supposed to extend the life of the cortisol that you have).
So fast forward to now - it's been a year and half since I've overtrained (well, I don't take training breaks at all but 30mins/day 5 days/wk is nothing compared to what I was used to). But my eating is still messed up and my energy level has not remotely recovered to what I would consider normal. The repair program makes a lot of sense to me, but I question whether my body will respond and adjust to a normal caloric intake in a mere 8 weeks given my history.
Hi all,
I just purchased the FLTS and MRM last week and am new to this forum. I'm thrilled to have finally found something (MRM) that seems to address the issues I've been dealing with for years.
Question #1 - In the MRM it mentions that the last stage of repair gets you ready for the Meta Burn Program OR another round of Repair. How will I know whether or not I need another round of repair???
Question #2 - If I do need another round of repair, should I begin it at the same calorie level that I started the first round with? Michelle
Michelle,
Welcome!
You don't mention your satisfaction with your current weight. If you would be okay weighing 3-5 lbs more than you weigh now, for more 16 weeks=4 months=mid October, and then start a deficit then... Then what difference does it make if you "need" or "choose to do" 2 REPAIR programs? ... (although I think I had the same fear in the beginning...)... and if you choose to do Metaburn after 1 cycle of REPAIR, then you can still apply the tools you've learned in REPAIR to the next program, and keep mending your body.
It is a nice program, in and of itself. I learned so much that I'd not expected to learn. (This is an understatement!)... If you really follow Leigh's macros, you won't really gain any fat, just a bit of water gain at the end. So why not just begin, set up a log over in the training section, really give up resistance and follow the program as written, and perhaps even, enjoy it! And then 4-6 weeks into the program, you'll better know what you want to do at the end of the 8 weeks. And you'll still have time to do deficit before the holidays!
As has been written here, it takes a long time to reset your body functions. I do not think I reset any functions in 8 weeks, but I gained so many tools... So no rush necessary to get back into deficit...
you can read my REPAIR log if you like... see link in my signature below.
I just purchased the FLTS and MRM last week and am new to this forum. I'm thrilled to have finally found something (MRM) that seems to address the issues I've been dealing with for years.
Quote:
Question #1 - In the MRM it mentions that the last stage of repair gets you ready for the Meta Burn Program OR another round of Repair. How will I know whether or not I need another round of repair???
The goal of repair and MRM in general is to have you go through a structured refeed, decrease strain on the body, and work towards mobility and the right kind of training for the body.
Usually the only people that need to run through it again are true anorexics or people who have aggressively overtrained for years.
Quote:
Question #2 - If I do need another round of repair, should I begin it at the same calorie level that I started the first round with?
No you would start at your new level by taking the quiz again. IMO it will always be level 1. Basically just running through the motions one more time to ease back in.
Quote:
I've been eating in a deficit and overtraining (cardio and strength) for approximately 10 years. My deficits have increased over the years and eventually got to around 60% less than maintenance for the past 4 years (lower carb, but not keto). (I do weigh and measure food.) In spite of this I have never reached a low body weight. The lowest I've gotten to is 156lbs at 5'10". Maybe because of this I've never had any trouble whatsoever with my cycles.
Also, I've had hypothyroidism for 10 years (I'm on T4 replacement and my dose has been stable since day 1.) My sleep habits were 5-6hrs/night. And about 3 years ago I was diagnosed with severe chronic autoimmune neutropenia. I may be wrong, but I completely contribute that to my poor lifestyle. I've been feeling worse and worse over the years... then about 18 months ago I just couldn't do it anymore. I had recently had a baby (continued overexercise and undereating throughout the pregnancy as always - gained 45lbs eating 1000cals/day and exercising for 2hrs). I couldn't lose even 1 pound continuing on that regime (at a highter intensity) after the birth (I was at 183 then). And even more importantly I was completely EXHAUSTED. I could get through my workouts but then had NOTHING left for my family and my moods were horrific. I did a home saliva test for cortisol and the numbers came out below the normal ranges (but DHEAS was high, which supposedly put my at stage 6 adrenal fatigue). I knew I needed to change. So, I cut back my workouts to 5 days/wk, 30mins/day, and lightened the intensity a lot with a focus on strength rather than aerobics. I also began trying to sleep 7-8hrs/night. However, I continued with eating 1000 cals/day, because #1 - every time I've tried to increase I've gained fat, and #2 - I wanted to lose the baby weight. Eventually I slowly began to lose the weight after I started taking licorice root (it's supposed to extend the life of the cortisol that you have).
So fast forward to now - it's been a year and half since I've overtrained (well, I don't take training breaks at all but 30mins/day 5 days/wk is nothing compared to what I was used to). But my eating is still messed up and my energy level has not remotely recovered to what I would consider normal. The repair program makes a lot of sense to me, but I question whether my body will respond and adjust to a normal caloric intake in a mere 8 weeks given my history.
Any insight would be greatly appreciated!
Michelle
My insight is if you are really telling the truth about knowing your intake and that your daily intake is really 1000 calories everyday and has been everyday, then there is a big problem and you have a lot to prepare yourself for mentally.
So I ask, everyday, everyweek, of every month for the past year and a half you have eaten only 1000 calories?
>If you would be okay weighing 3-5 lbs more than you weigh now, for more 16 weeks=4 months=mid October, and then start a deficit then... Then what difference does it make if you "need" or "choose to do" 2 REPAIR programs?
I'm definitely more than willing to do repair twice or even three times at this point. This nonsense of being hungry all the time and undernourishing my body (and feeling awful, probably as a result) just has to END. I should have ended it way before now, but the past is the past. At least I'm not on the 2hrs/day exercise rollercoaster anymore! WHEW. I just need to figure out how to determine what my body needs to heal (how many repairs and at what level). AND, I really do not want to gain more than 10lbs in the process. I probably should be willing to heal at any cost, but....
Thanks so much for your response! I did go and read through your experience with repair last night and it sounds quite positive. :-)
Thanks so much for answering both of my questions directly - that is very very helpful! (And seemingly rare on internet forums - LOL.)
>My insight is if you are really telling the truth about knowing your intake and that your daily intake is really 1000 calories everyday and has been everyday, then there is a big problem and you have a lot to prepare yourself for mentally.
>So I ask, everyday, everyweek, of every month for the past year and a half you have eaten only 1000 calories?
That has REALLY been my intake every day for years - well before the changes I made 18mos ago. I don't have binge days or cheat days (or meals). I don't go to restaurants. If we take the kids to McD's or something I take along my own salad, blah, blah. It horribly s*cks to work so hard and yet still look like someone who doesn't put any time or effort into diet or exercise. And don't even get me started on doctors. I tell them the story and they say something like, "It's hard, isn't it?" and then they're off to the next topic. They seemingly have no clue whatsoever how to deal with this sort of thing.
ANYHOW, this is all complicated by the fact that I'm currently pregnant again (I have 12 weeks left). In my last pregnancy I made the huge mistake of not increasing my calories at all (and then having no where to drop down from afterward). My rationale was if I was gaining (and quickly at that) without adding calories then I'd probably gain 100lbs if I added anything. Anyhow, I didn't make that mistake this time and recently got myself up to 1200 cals/day. Then, when I happened upon the FLTS/MRM I was looking at it as gathering info to have a plan for what do to after the baby is born. However, after further thought I realized that NOW is the golden opportunity to get started on this as I'm supposed to be gaining weight anyway (I'm up 23.5lbs so far, so no lack of gain in spite of the deficit, which is typical for me) and of course the baby could use the extra nutrients.
So last week when I got the MRM I calculated my BMR based on my prepregnancy weight, a 1.2 activity factor,a 35% reduction, and then added the 300 extra calories a day that one is supposed to add for pregnancy.
158lbs = BMR of 1488 x 1.2 = 1785 x .65 = 1160 + 300 = 1460.
So, starting last Thursday I began resting and have been eating at 1460. I assume that almost no one would recommend this for a pregnant woman, and that's why I did not mention it initially. However, given that I am resting more AND eating more on this plan than I was prior to it, it can only be all good for the baby and for myself. And I probably shouldn't have gone from 1200 to 1460 all at once, but I was impatient and hungry, so...
It's been just over a week and I've actually been thoroughly enjoying the rest and the extra food!! AND, I've only gained 1lb!! Now, if I'd gained 5lbs in a week I might not be so enthusiastic - I'm quite certain of that actually. But at this point I'm very encouraged that this could actually work.
Obviously there will be no attempts to lose fat until at least 6 weeks postpartum, but I'm wondering this - after the initial 8 week repair, would it be best to go into another repair or to go straight to maintenance?
I'm am going to be honest with you here and say that you are carrying a child, and the effort it is taking for me not to get really unprofessional here is a lot.
I realize of course that you need education on what to do, at the same time you are carrying a child and #1 priority for me is that child's health and not if you gain a few pounds. You didn't gain 20 pounds out of nowhere, you are carrying a child.
You obviously have a lot of issues both mentally and physically you need to deal with. I think that running through the MRM program will help you get to a better level of help and I hope that you take this time to turn things around and read all the information.
I will be blunt and say you are lucky that your first child came out normal and if you care at all you will put aside your vanity and realize that you decided to keep a child and therefor you need to feed that life accordingly. I don't think even that you will blow up like a balloon, but that isn't the point. The point is I don't care because you need to be eating double what you are eating at least to take care of that child inside of you.
So eat, rest, follow the program, learn how fat loss and training works, and put your children first.
>The point is I don't care because you need to be eating double what you are eating at least to take care of that child inside of you.
That is completely fair. Thank you for your candor. Of course you are correct. I'm committed to following this through and my husband is very supportive as well (he couldn't care less what I gain or don't gain).
For the record, this is actually my 6th child, not my 2nd. The oldest is 11 (and oddly enough he is the only one who has any issues, and I was eating and exercising normally during the pregnancy with him). Thanks to divine intervention, I've always gained approx 50lbs with each pregnancy regardless of how much or how little I was eating.
So, a few more days have passed. When I first read Leigh's response on Saturday, I'll admit my initial reaction was to bristle - an insinuation that *I* am selfish? ME? No, I am the sick and screwed up martyr who woefully must eat less than half of what others eat just to maintain my weight on a couch potato level. But after a little contemplation I saw/see the selfishness here. FINALLY, someone who isn't afraid to tell it like it is and give me a bit of a swift kick upside the head - so thank you Leigh for that.
Yes, I need to repair, but given the complication of the pregnancy I went ahead and increased my calories again that very day (Sat). Now my goal is 1600-1650/day. That's a quicker increase than the MRM lays out, but I do have a baby to consider, so.... so far so good. Maybe it's dumb not to be following things exactly as written (and I realize the manual says that straight out), but this is a different circumstance as well. And in spite of everything I've lost 1/2lb in the last several days. C R A Z Y. I assume there is a fair amount of water shifting going on....
I'm glad to see that you've taken what Leigh said to heart, Michelle! I know I personally was reluctant to reply when I read that you're pregnant. I never have been, but I have heard (though honestly I can't name a source) that the body "first feeding the baby" is a myth. The body's first priority is feeding the mom. After all, she has to be healthy in order to have a healthy baby, so it makes sense from a nature standpoint.
And regarding increasing cals early on MRM, I think the manual itself says that the slow increase is to avoid freak-outs. Leigh had some clients who said screw it and went straight to maintenance right away, knowing they'd have bloating and retention and weight gain. I don't think it's an issue, particularly for you, to increase early.
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> I know I personally was reluctant to reply when I read that you're pregnant. I never have been, but I have heard (though honestly I can't name a source) that the body "first feeding the baby" is a myth. The body's first priority is feeding the mom. After all, she has to be healthy in order to have a healthy baby, so it makes sense from a nature standpoint.
Thanks for the response. :-) I can't say whether or not the "first feeding the baby" thing is a myth or not... The only thing I can say is that my rationale for not increasing my calories more during my pregnancies was that if I was gaining approx 50lbs (which is significantly more than is even recommended) then I must be eating enough. And my babies have been on the larger side. NOW I can see where that doesn't mean I was getting enough proper nutrients in spite of the actual weight gained, but that's not how I was looking at it previously.
My ability to gain 50lbs on 1000 cals/day + exercise does go to show that the whole simple "calories in, calories out" model of weight is soooo not true. It's more complicated than that.
>And regarding increasing cals early on MRM, I think the manual itself says that the slow increase is to avoid freak-outs. Leigh had some clients who said screw it and went straight to maintenance right away, knowing they'd have bloating and retention and weight gain.
Thanks for that info! I'm going to have to go back and reread again because I somehow missed that the first time around! I have had a fair amount of bloating but I'm assuming that will ease with time.
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