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.
Im new to the forum so firstly a big hello to all. I have been hanging around reading alot of posts etc. Finally bought FLT + MRM etc.
I wont bore you with my history, but to sum it up i have basically been dieting sinceabout 13 ( currently 24). Which later developed into various eating disorders such as binge eating / bulimic bouts/ deprivation / starvation / over exercising you name it (except anorexia). Anyway i decided to do a bodybuilding competition thinking that would solve my problems.Unfortunately it made it worse for me. I got down to about 98 pounds ( 5ft2 -im short) then after comp i just ballooned out to about 136 -137 pounds. I could not control my eating got depressed and ate like the entire food supply was going to be cut off the earth!!! Then i started dieting again depriving etc. Couldnt lose weight and have been doing this for the past 2 yrs.
Decided to read MRM and FLTS. Did MetaRepair start weight 136 got to around 128 before the calories started to increase. Final week of Metarepair i ws around 134-35. I am now into my third wk of Metaburn following the program eating around 1550 - 1650 calories per day and have not seen any change in my weight. I feel fluidy etc. Im not sure if this is normal. I dont want to be discouraged because i truly believe this book has allowed me to think straight. I dont want to be obsessed anymore and ijust want to loose my damn weight and be around 110 -115 and get me out of this mess fast.
What are your thoughts? And what results etc were people getting during the metaburn program?
Any feedback would be great so i can stop having heart attacks and feel like i need to chop and change....something im so used to doing which still has not got me anywhere!!!
Im new to the forum so firstly a big hello to all. I have been hanging around reading alot of posts etc. Finally bought FLT + MRM etc.
Decided to read MRM and FLTS. Did MetaRepair start weight 136 got to around 128 before the calories started to increase. Final week of Metarepair i ws around 134-35. I am now into my third wk of Metaburn following the program eating around 1550 - 1650 calories per day and have not seen any change in my weight. I feel fluidy etc. Im not sure if this is normal. I dont want to be discouraged because i truly believe this book has allowed me to think straight. I dont want to be obsessed anymore and ijust want to loose my damn weight and be around 110 -115 and get me out of this mess fast. Nic
Welcome, Nic.
Congrats on finishing REPAIR. How did you lose weight on REPAIR? Were your calories AND macros dead on?
- You may be gaining muscle masking the loss.
- You definitely have water retention. I think the fat cells fill with water as they start to lose fat
- You may be eating too many calories for your activity and your particular body situation; I have learned the math is not all there is, we each respond differently to fat loss attempts. How is your activity the rest of the day besides your exercise hour?
- How do you know your calories: are you weighing your food?
I lost weight on repair from the first week on. As i increased to around 1500 cals per day i was still fine. Its only in the last 3 wks of meta repair did i see weight gain. Which is obviously expected given the increase of carbs.
I use calorie king to log and I weigh all my food digitally, so im pretty confident it is not a incorrect calorie intake. i have done the activity quiz in FLTS and been quite fair in my responses not trying to over estimate o under estimate. I am quite sedentry at work as i sit at a computer for most of the day. But i am up at 5.00 am most mornings going to gym , and when i get home usually cleaning and cooking before i sit down. The weekends generally are one day of training and alot of moving around. I would not say im extremely active so i put myself in a 1.55 category of activity level. Maybe im overestimating..... so confused
Stupid question ... why could you not control your eating? I'm just thinking that perhaps it would be wise to take responsibility for your actions.
It is not abnormal for people to go overobard after following such a strict regimen that is normally followed for competitions. Periods of extreme restriction are often followed by periods of binges for most people.
Stupid question ... why could you not control your eating? I'm just thinking that perhaps it would be wise to take responsibility for your actions.
Have you never been so hungry that you ate something you "shouldn't"? I think almost everyone here (and everyone who's EVER been overweight even to a small extent) has experienced this at some level or another...
Quote:
Originally Posted by LaraT
It is not abnormal for people to go overobard after following such a strict regimen that is normally followed for competitions. Periods of extreme restriction are often followed by periods of binges for most people.
Well said.
Additionally, many things can stimulate appetite. It's the rare person who can stay on a very strict / restrictive program for a long period of time without needing some type of refeed (planned or unplanned). For me, and I know I'm not alone, when I work out very intensely I can't eat at much of a deficit - I just get SOOOO ravenously hungry that I can't stand it. And my recovery suffers... I do better, when trying to drop pounds, if I actually back off my workout intensity and then I can stick to eating at a deficit better.
I hope it's just the nature of internet communication that makes your question come across the way it did - that you didn't mean to sound like everyone should just "take responsiblity" and then we would never make "bad" or unplanned food choices again???
Sorry I don't mean to come off as a jerk. It was not my intention.
Sometimes things come across differently when we're just typing 'em out - I figured you probably didn't mean it in a negative way . I've also been known to type things that read differently than I intended them to...
It is not abnormal for people to go overobard after following such a strict regimen that is normally followed for competitions. Periods of extreme restriction are often followed by periods of binges for most people.
yes...very common. In fact most people i know that have competed have had some kind of negative after effect. Not all but most. Main thing is that im getting on track!!! I have done the repair.... and am trying to move on from my past. The main confusion and reason i am on this site is to clear up any errors i may be potentially making.
I lost weight on repair from the first week on. As i increased to around 1500 cals per day i was still fine. Its only in the last 3 wks of meta repair did i see weight gain. Which is obviously expected given the increase of carbs.
I use calorie king to log and I weigh all my food digitally, so im pretty confident it is not a incorrect calorie intake. i have done the activity quiz in FLTS and been quite fair in my responses not trying to over estimate o under estimate. I am quite sedentry at work as i sit at a computer for most of the day. But i am up at 5.00 am most mornings going to gym , and when i get home usually cleaning and cooking before i sit down. The weekends generally are one day of training and alot of moving around. I would not say im extremely active so i put myself in a 1.55 category of activity level. Maybe im overestimating..... so confused
Thanks for your response
Nic
How often are you going to the gym. Quite often people do overestimate their calories and 1.55 multiplier seems pretty generous. You might have to adjust your caloric intake to compensate for that.
That being said, I would shy away from anything that is too drastic given your past. It's very good to see that you're getting things back in order though. Try not to overthink things and just look to the future. The past is just that. Without sounding like a complete ass, and do not take this the wrong way, but when your diet is changing that radically, you can really screw up your metabolism and bodily functions. It might just take you a while to stabilize and lose weight steadily. There is always the possibility of water retention too. There is an article by Lyle McDonald discussing this, but I don't recall which one. Anyone know what I'm talking about?
"There is an article by Lyle McDonald discussing this, but I don't recall which one. Anyone know what I'm talking about?"
This may be it - and within this article is a link to another good one titled "Not losing fat at a 20% deficit". Both are good reads; but I am not sure if this is the particular one you were speaking of.
How often are you going to the gym. Quite often people do overestimate their calories and 1.55 multiplier seems pretty generous. You might have to adjust your caloric intake to compensate for that.
That being said, I would shy away from anything that is too drastic given your past. It's very good to see that you're getting things back in order though. Try not to overthink things and just look to the future. The past is just that. Without sounding like a complete ass, and do not take this the wrong way, but when your diet is changing that radically, you can really screw up your metabolism and bodily functions. It might just take you a while to stabilize and lose weight steadily. There is always the possibility of water retention too. There is an article by Lyle McDonald discussing this, but I don't recall which one. Anyone know what I'm talking about?
I train on average 6 times per wk 4 x Cardio ( medium to intense interval) 4 x resistance training ( high reps - medium to instense).
Woudl you still say im overestimating? I did the FLTS activty quiz and it put me around that mark. I am quite petite though.
I train on average 6 times per wk 4 x Cardio ( medium to intense interval) 4 x resistance training ( high reps - medium to instense).
Woudl you still say im overestimating? I did the FLTS activty quiz and it put me around that mark. I am quite petite though.
I don't really know what that activity quiz entails, but from my deductions, you should be at around 1800-1900 maintenance training that often. So, theoretically, you should be losing weight. However, you're not, and that's why it is theoretical. Look read the article I posted and the other one suggested. It's not such an objective thing as it seems. And I will stand by the fact that I think your body needs to adjust to all the changes that have been thrown at it in the past. You could also have gained some muscle mass in the process somehow. There are a lot of factors.
I train on average 6 times per wk 4 x Cardio ( medium to intense interval) 4 x resistance training ( high reps - medium to instense).
Woudl you still say im overestimating? I did the FLTS activty quiz and it put me around that mark. I am quite petite though.
How long have you been training this hard on a deficit? Because frankly it looks to me like you are overtraining - thus cortisol overproducing - thus potentially retaining a lot of water - thus the scale ain't movin.
I'd suggest scaling back the training and trying to relax.
How long have you been training this hard on a deficit? Because frankly it looks to me like you are overtraining - thus cortisol overproducing - thus potentially retaining a lot of water - thus the scale ain't movin.
I'd suggest scaling back the training and trying to relax.
I would agree ...
What do your workouts entail? In other words is your cardio a long easy walk or intervals? What is your weight routine?
How much sleep are you getting each night?
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If you're in a deficit you're in a deficit, no matter how much stress you're casuing your body. It does have an effect on fat loss for sure, but it doesn't change the laws of thermodynamics.
How long have you been training this hard on a deficit? Because frankly it looks to me like you are overtraining - thus cortisol overproducing - thus potentially retaining a lot of water - thus the scale ain't movin.
I'd suggest scaling back the training and trying to relax.
I would agree ...
What do your workouts entail? In other words is your cardio a long easy walk or intervals? What is your weight routine?
How much sleep are you getting each night?
Cardio is exactly what Leigh Peele suggests in her Handbook of the.MetaBurn program.
Basically its 4 x cardio @ 45 - 50minutes per session around 20 -25 minutes of that is interval training the rest is walking.
4 x Weight training: Squats > Deads > Rows etc. @ 15 reps ( 20 -30 sec break in between exercises x 3 sets ( circuit)
Cardio is exactly what Leigh Peele suggests in her Handbook of the.MetaBurn program.
Basically its 4 x cardio @ 45 - 50minutes per session around 20 -25 minutes of that is interval training the rest is walking.
4 x Weight training: Squats > Deads > Rows etc. @ 15 reps ( 20 -30 sec break in between exercises x 3 sets ( circuit)
Sleep 7 -9 hours depending
Thanks guys again
3 weeks is easily just water retention.
Also I haven't read her book but as I'm sure you know cardio is a lot different than interval training. I suggest you cut out the interval training. If she thought interval training would be a good idea probably it would be specified.
Also, the circuit training weight lifting you're doing is pretty much just more interval training. I suggest taking a week off from any weights and when you resume you lower the volume and increase the rest time.
Please note I am not an expert but it is obvious that you are overtraining. I think the water retention is just the beginning of your problems if you don't back off.
If you want to get confirmation of what I'm saying to be accurate, you can post your question over here ...
Also I haven't read her book but as I'm sure you know cardio is a lot different than interval training. I suggest you cut out the interval training. If she thought interval training would be a good idea probably it would be specified.
Also, the circuit training weight lifting you're doing is pretty much just more interval training. I suggest taking a week off from any weights and when you resume you lower the volume and increase the rest time.
Please note I am not an expert but it is obvious that you are overtraining. I think the water retention is just the beginning of your problems if you don't back off.
If you want to get confirmation of what I'm saying to be accurate, you can post your question over here ...
Plenty of smart people over there. Or just wait for Leigh to show up.
Could be water retention. Ill give it more time.
The interval training is what she has specified ie: alternating between certain heart rates p/ min ie : 1 min 75 -80% HR > 1 MIN - 65 -70% etc. As i said i am only following exactly what she has specified. The weight training and Aerobic exercise is exactly what is reccomended.
I think its best for me to wait for Leigh to show up!! But thanks for you input and help. Always good to hear other peoples thoughts and suggestions.
The interval training is what she has specified ie: alternating between certain heart rates p/ min ie : 1 min 75 -80% HR > 1 MIN - 65 -70% etc. As i said i am only following exactly what she has specified. The weight training and Aerobic exercise is exactly what is reccomended.
I think its best for me to wait for Leigh to show up!! But thanks for you input and help. Always good to hear other peoples thoughts and suggestions.
Yea - I'm really curious now to see what Leigh has to say. You must be in extremely good shape after three weeks of that kind of training.
Also I haven't read her book but as I'm sure you know cardio is a lot different than interval training. I suggest you cut out the interval training. If she thought interval training would be a good idea probably it would be specified.
Also, the circuit training weight lifting you're doing is pretty much just more interval training. I suggest taking a week off from any weights and when you resume you lower the volume and increase the rest time.
Please note I am not an expert but it is obvious that you are overtraining. I think the water retention is just the beginning of your problems if you don't back off.
If you want to get confirmation of what I'm saying to be accurate, you can post your question over here ...
If you're in a deficit you're in a deficit, no matter how much stress you're casuing your body. It does have an effect on fat loss for sure, but it doesn't change the laws of thermodynamics.
So what effect does it have? Obv the laws can't be changed, but what does it do?
There is a little too much here to read. What exactly is the question?
Are you asking if it is normal to gain weight when you increase calories? Yes.
Could 1.5 be to high of an activity level? Could be, I would need more specifics. If you gain at a fast rate then back off a little until you normalize. Here is also an article on scale fluctuations. It covers training, eating, etc which is what it seems like you are dealing with.
METABURN..... results not happening!!!
Then i started dieting again depriving etc. Couldnt lose weight and have been doing this for the past 2 yrs. 
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