Was so bloated this morning I didn't dare weigh. Trousers tighter. Could be increased salt.
Edit: TOM just arrived couple of days early, so this could account for some of bloat though to be honest it normally has no impact whatsoever on weight etc
Wt 59.8kg, BF 19.5% over the summer i regularly saw 13% and 14% those days are gone!
With all this talk of measuring daily calorie output on Bytsi's thread I used my Polat F11 to measure 24 hours yesterday.
It came out to 2015 which if my metabolism were not messed up is exactly what I would predict:co nfused:
I was using roughly 90 cals per hour during the day
60 cals per hour during the night
and used 222 for 30 mins cardio at 65% Max HR which is pretty spot on
For me, food intake is a much better predictor of what I burn than anything else.
It's pathetic but in the days I used to cycle about 300K/week and lift twice (or 3 times) plus do 2 spinning classes, my maintenance was just 1800 kcal or thereabouts, which was exactly as much as I was eating.
It's the main reason why I never ever go for a big deficit that lasts longer than 3-4 days at the time. Nor have more than 2-3 weeks with a weekly average deficit. It just never works out to give any substantial fat loss.
I *am* on T3-meds though but since I don't want to ramp up intake just for diet's sake, I stick to the prescribed dose of 25mcg/day (except that 1 tab makes me feel speedy and so I take 1/2 tab upon waking and right before going asleep).
I'm pretty sure it works like this for many more women.. since I never weighed myself during prolonged trips, I can only guess what happened, but mostly it was like : weight loss at lightning speed in first week(s) and then.. no change esp when eating more of course. Back home, lightning fast wt/fat gain that completely negated every loss = net gain. Can you say yo-yo-ing? Except that dieting for wt loss was never the goal, it just so happened.
For me, food intake is a much better predictor of what I burn than anything else.
It's pathetic but in the days I used to cycle about 300K/week and lift twice (or 3 times) plus do 2 spinning classes, my maintenance was just 1800 kcal or thereabouts, which was exactly as much as I was eating.
It's the main reason why I never ever go for a big deficit that lasts longer than 3-4 days at the time. Nor have more than 2-3 weeks with a weekly average deficit. It just never works out to give any substantial fat loss.
I *am* on T3-meds though but since I don't want to ramp up intake just for diet's sake, I stick to the prescribed dose of 25mcg/day (except that 1 tab makes me feel speedy and so I take 1/2 tab upon waking and right before going asleep).
I'm pretty sure it works like this for many more women.. since I never weighed myself during prolonged trips, I can only guess what happened, but mostly it was like : weight loss at lightning speed in first week(s) and then.. no change esp when eating more of course. Back home, lightning fast wt/fat gain that completely negated every loss = net gain. Can you say yo-yo-ing? Except that dieting for wt loss was never the goal, it just so happened.
I guess I don't feel I know my body like you know yours.
I mean I gained on 1300 per week and then again on 1500 so what does that say about what I am burning?? I don't know.... You may well be right about many of us women doing better on a very small deficit I have no idea how I will proceed when this is over.. I am wondering if a while at maintenance would be good, if I can discover what maintenance is?
Maintenance for you is abysmally low for now as maintenance should be the amount of calories you can eat without gaining FAT (too bad this is different from weight and water weight increase/decrease) But you are doing MRM to help you get it up to a more normal range.
However, it may be that your hormones are too screwed to just do it by diet alone. A 'normal' woman whose maintenance would have gone down the drain but whose hormones (thyroid, estrogen etc) are healthy, would see progress over time..
Before seeing an endocrinologist, you might need to repeat the MRM again or stay at the same calorie range not for 1 week but 2 weeks?
Are you feeling cold mostly? Do you feel warmer after a meal? (forgot whether I asked you this before).
Used to be cold all the time, also after meals, but now a meal can make me take off clothes.. could be a peri-menopausal thing too, but it's mostly thermic effect of food.
A supp or 2 you might try: methyl-B12 and (n-acetyl /L-)tyrosine.. The methyl-b12 is better than the generic cyano-B12, especially with absorption problems. Same for N-acetyl-Tyrosine but again , L-tyrosine will do.
Maintenance for you is abysmally low for now as maintenance should be the amount of calories you can eat without gaining FAT (too bad this is different from weight and water weight increase/decrease) But you are doing MRM to help you get it up to a more normal range.
However, it may be that your hormones are too screwed to just do it by diet alone. A 'normal' woman whose maintenance would have gone down the drain but whose hormones (thyroid, estrogen etc) are healthy, would see progress over time..
Before seeing an endocrinologist, you might need to repeat the MRM again or stay at the same calorie range not for 1 week but 2 weeks?
Are you feeling cold mostly? Do you feel warmer after a meal? (forgot whether I asked you this before).
Used to be cold all the time, also after meals, but now a meal can make me take off clothes.. could be a peri-menopausal thing too, but it's mostly thermic effect of food.
A supp or 2 you might try: methyl-B12 and (n-acetyl /L-)tyrosine.. The methyl-b12 is better than the generic cyano-B12, especially with absorption problems. Same for N-acetyl-Tyrosine but again , L-tyrosine will do.
I normally feel much colder than others during the winter, yes. At present eating heats me up a lot I had my thyroid check in April, my blood tests are all very normal apart from the cholesterol..... Would I get those supps in a pharmacy? thanks for the tips
I will ask Leigh what she thinks when I have finished and we see what the overall weight gain is etc...I am open to repeating MRM if necessary.
Repeating MRM in the sense of starting at the bottom of the calorie range sounds like a bad idea. But to go up slower and take your time is how most do it when things aren't going like they want.
At least, not with MRM, but with a very similar but very simple protocol that a friend of mine developed. She has people go up by 100kcal/week, but I've adviced many to go up by 50 kcal a week if they freak out about water weight gain.
Cals : YES
Macros : YES
Water 2litres : YES
Activity, Wts: YES/NO Sleep : YES
Stretching/Mobility : YES
Sodium c3000-5000 : NO ended up under 1000
Wt 59.9kg, BF 17.5%
YES/NO for activity was that I did my wts but added an easy game of squash as my best friend is going through a relationship crisis and needed to do some sport (she has put on loads of weight the past months
Espi yes I like your idea of gradually increasing cals.... and as you will have read Leigh in my other thread Leigh thinks I will be fine... I am not so sure as I do weigh and was measuring pretty carefully and eg when I checked my measuremnts they were pretty accurate or what I have been eyeballing as a cup of broccoli was correct or less.... anyways.. just over three weeks to go and then I will take net decision. But I HAVE been eating at low cals for so long and like you, have been doing LOTS of endurance so I reckon a couple of months eating near maintenance and lifting hard seems a good idea before maybe trying to cut around March time for the summer??
Definitely don't even think about cutting to reduce fat.. your maintenance needs to be brought higher. Staying close to current maintenance for now and bring up calories ever so slowly in the next few months sounds like a good idea.
Re the salt: mine is easly very high , perhaps too high according to some as my evening meals always consist of soup and for that I use 1 stock tablet. An idea for you?
1877 cals
Carbs 55% , with 50% starches
Protein 25%
Fat 20%
I hate these macros
I started my day with muesli and banana wondering how I will ever make 124g of starches, and I feel bloated and full
I wondered about not weighing this week because I am SURE to put on even more weight
I made 7 pots of 4 fruit marmelade yesterday, all from organic fruit, the lemons being from my garden. It was pouring with rain again so it was a scrabble afternoon.
Was wondering how you are doing, since we heard about 60cm of snow and thousands of people w/o power. Did you have a problem or aren't affected.. are you going to ski next week?
Was listening to the business news and they said the French man. of skis was closing down a factory but perhaps all this snow might prevent it from happening...
also other bad news about Renault (or Citroën?) asking for government support..
It's frightening how fast & severe the economical crisis is hitting every economy in the world.
Was wondering how you are doing, since we heard about 60cm of snow and thousands of people w/o power. Did you have a problem or aren't affected.. are you going to ski next week?
Was listening to the business news and they said the French man. of skis was closing down a factory but perhaps all this snow might prevent it from happening...
also other bad news about Renault (or Citroën?) asking for government support..
It's frightening how fast & severe the economical crisis is hitting every economy in the world.
I actually like pretty much a 33/33/33 split, I really don't enjoy so many carbs but it is strategic for certain hormones in the repair programme.
Many of our roads are blocked with snow or debris and avalanches are 100% certain! I certainly will be skiing during my holidays (I am a teacher/counsellor so have 2 weeks )
I have several friends whose jobs are threatened but noone fired yet. What's it like in the Neths?
COMPLIANCE FOR MONDAY
Cals : maybe a little over as went to a pancake party last night and was hard to judge
Macros : YES
Water 2.5 litres : YES
Activity, Wts: YES
Sleep : YES
Stretching/Mobility : NO
Sodium c3000-5000 : not sure
Wt 60.4, BF 17.6% Inevitable gain with all these extra carbs, I am so hoping I don't go over 61kg as I haven't been higher than that in 20 years and just don't want to
How tall are you again? For Dutch standards I'm a midget of 158-159cm (perhaps even smaller now I've aged). You seem close to 170cm? (5'6" = 168cm.. is it more/less?)
Most importantly, your bf% is still really admirably low.
Believe me, it's equally weird for me to drop below 60kg as apart from my very short sickness in Nov last year when I dipped to 59.5kg I've not been below 60kg since I was 21years. That's 24 yrs ago. It is almost a terrifying experience and I'm almost happy to see a slight gain after the initial fast drop past week.
The effect of economical crisis is much more serious than anticipated. Personally, I've lost a ton of money and last month was also the worst of the year when it comes to net/gross income as it seems everyone held their breath (closed the wallets) for a few weeks. Fortunately , health seems important enough to most people to resume spending money on it, but I've heard the transport sector, the metal & chemistry industry as well as construction has been severely hit with a speed that is terrifying and there's a huge trickle down effect of this.
The weirdest thing: most people aren't really losing money and because of the lower inflation and sometimes even deflation, they are financially even better off.. yet everyone suddenly starts saving money, driving the economy further down.
How tall are you again? For Dutch standards I'm a midget of 158-159cm (perhaps even smaller now I've aged). You seem close to 170cm? (5'6" = 168cm.. is it more/less?)
Most importantly, your bf% is still really admirably low.
Believe me, it's equally weird for me to drop below 60kg as apart from my very short sickness in Nov last year when I dipped to 59.5kg I've not been below 60kg since I was 21years. That's 24 yrs ago. It is almost a terrifying experience and I'm almost happy to see a slight gain after the initial fast drop past week.
The effect of economical crisis is much more serious than anticipated. Personally, I've lost a ton of money and last month was also the worst of the year when it comes to net/gross income as it seems everyone held their breath (closed the wallets) for a few weeks. Fortunately , health seems important enough to most people to resume spending money on it, but I've heard the transport sector, the metal & chemistry industry as well as construction has been severely hit with a speed that is terrifying and there's a huge trickle down effect of this.
The weirdest thing: most people aren't really losing money and because of the lower inflation and sometimes even deflation, they are financially even better off.. yet everyone suddenly starts saving money, driving the economy further down.
yeh my height is 167cm, indeed for a dutchy you are small
I suspect my BF is around 19% in reality, up around 2% from a month ago.
Funny how we can both fear these changes
It is interesting how fear causes us to close our wallets Sorry you have been so badly hit we are finding the car and property sectors are being hit hard and I have friends in both professions... of course in my profession it changes little, but in France the past 12 months have seen our pouvoir d'achat/buying power? decrease quite considerably, people are generally poorer than a year ago!
It struck me as funny too , that fear of going over 60 for you and the fear of going under 60 for me. An acquaintance of mine was hit by Lyme and dropped down from a former 72kg (she's around 162-163cm) to a mere 48kg until they finally found the cause of her illness.. she was too sick to eat well. Right now we're both at the same wt.. I'm a bit peeved at her (registered!) dietician who only adviced her maltodextrin instead of a protein supplement to 'fatten' her up.. geez! You'd have expected to see better advice from people that get paid by health insurance to do this!
pouvoir d'achat = koopkracht in Dutch. I'm not sure if buying power is the correct term, but it sounds like the right one to me. Finance is not my field of interest, so the (English) vocabulary is strange to me.
I have had a slight sore throat for 4 days which is niggling. Either its a cold which doesn't want to arrive or its a reaction to my desenitizing allergy meds.
WE have had the wettest autumn in 30 years, hence also loads of snow and lots of avalanches! It looks like finally we might have a few sunny days ahead of us.
Well I have some sort of bug as I have lost my voice today and is why haven't been feeling 100%. didn't feel like jogging yesterday so tried brisk walking for my cardio but I can't get my HR up enough.
55 mins brisk walking
305 cals burnt
av HR 109 BMP
What Espi said. I exercised too soon after I got sick in January of this year and got sick again AND wasn't able to exercise for a much longer time. Be nice to yourself and give yourself a break if you're sick. Just because your employer may expect you to work when you have germs, doesn't mean that you have to hold yourself to that standard for workouts when you are sick.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
You couldn't get your HR high enough because your body is already contending with fighting off the bug you got. So, as has been mentioned already, let it have all the resources it needs to get rid of the sickness and then you can go back to training.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thanks Paula and Espi, actuly feeling much better today. All this extra rest and food on the Metrepair programme no doubt helps
Quote:
Originally Posted by stingo
You couldn't get your HR high enough because your body is already contending with fighting off the bug you got. So, as has been mentioned already, let it have all the resources it needs to get rid of the sickness and then you can go back to training.
actually it is pretty typical for me as well. because I am very fit and not very heavy I really need to push heart to get my heart rate up
Why have you been skipping the stretching/mobility?
Good question
don't have a foam roller, no-one has heard of them here.
not convinced about the stretching, having done a lot of research on it
I forget
If you can get a massage every once in a while I think that would be sufficient.
As for the stretching, I think it may have less importance if you are already flexible. However, after I started lifting weights, I found that I had to stretch areas that I didn't normally think needed stretching.
Note: I don't have any of Leigh's books, so you might want to either ask her or search and see if someone else has already asked about this on the Fat Loss Troubleshoot sub-forum.
__________________ Just because your mother thinks you're special doesn't mean I do
Foam rolling is all the rage in the US (at least it seems like it from reading several fitness forums) but over here in Europe , it's new.
Some people though also read the American forums and I do know several Dutch guys & gals who bought or made one.
Don't laugh but last summer I've bought a 'snake/tube' that can be used to float in a swimming pool and was planning to use it for foam rolling.. being the lazy person who I am.. I've still not cut it up (it's too wide) and started using it.
In a few months time I could be giving you a massage since I'll start on a course in sports massage coming January. Just come & visit. Or vice versa
I have a very good friend who is a masseuse, so I shall try that
Great day snowshoeing, with blue blue skies and soft snow.
100% compliance for yesterday.
Weeks averages have me at 60.2kg and 18.5 BF which is an increase of 1.1 pounds and 0.5%BF on last week, and so it goes on, pretty freaky. The only thingI have proved so far is if I eat more I gaine weight
Linear Mode
