Please help!

[klsanders60]

I am 28 yrs old, 6' 255lb 24% bf I have been lifting for 10 years, two years ago I was 211, 11% bf all natural, due to injury, ect.. i stopped working out for 2 yrs. I started back in the gym 10 weeks ago. After a blood test my dr prescribed 300mg cyponate per week and 1000 iu hcg per week for testosterone maintenance( due too abnormally low test results) I have been on this for 4 weeks. My diet is very strict 200 gr protein, 80 gr starch carb, 50 gr fiber carbs, around 1400 calories( split into 5 meals) on days i work out (5 days p/w) 200 gr protein 100 fiber carbs on days I don’t workout. Training is high intensity weights 5 day p/w for 1 hr and 20-25 min cardio 5 days p/w. I have not lost a pound in 10 weeks! Only 1/2 inch off my stomach. Someone suggested i need more starchy carbs, someone said i need less. Thank you for any help! sorry its so long>

 

[shirlene29]

I'd go to only fibrous carbs and lose starchy carbs for a week and see where you're at and how you feel..and I see nothing about fat intake
if you're struggling to keep your carb macros low you're not consuming enough healthy fats


healthy fats aren't difficult to get in either and are pretty tasty

 

[klsanders60]

sorry it took so long to get back my comp was messed up, i tried no starchy carbs for a week and i had no energy so went back to my original diet. I have added some healthy fats also, nuts and such. Still no change on the scale though and im getting pretty burnt out. thank for the help.

 

[CoBra666]

at 1400 cals a day, working out 5 days a week + cardio, something has to be very wrong to not lose weight

 

[soupeater]

Sounds like your body is in starvation mode. Try 15-20% underneath maintenance calorie levels and see if that helps. JMTC.

 

[klsanders60]

I've have my calories up to around 2200 now, should i go up more? I don't know what else could be wrong

 

[soupeater]

I'm no pro but that was my first thought after reading your post. Read the sticky by Tatyana on dieting and try a 15-20% deficit based on LBM maintenance calories.

Bump for more help from others...

HTH

 

[oxymoron]

What's your activity level during the day like? Are you in a chair for 10 hrs except bathroom and lunch?
I'm usually outside working but the last couple months i'm at the stage in a project that it's busy as hell but all desk/computer work and it's killing me trying to lose weight. I've been literally going to walmart and doing laps during lunch to make up for sitting down for 10 hours.

 

[rustilldown]

Sounds like your body is in starvation mode. Try 15-20% underneath maintenance calorie levels and see if that helps. JMTC.

I dont think he would be in starvation mode... His body would be eating up his bf before hittin starvation mode.( which is harder to get into starvation mode than some make it out to be) like days of fasting... How are you tracking your macros ? 1400 with that much activity and your size should be shedding weight off of you,

 

[CoBra666]

I dont think he would be in starvation mode... His body would be eating up his bf before hittin starvation mode.( which is harder to get into starvation mode than some make it out to be) like days of fasting... How are you tracking your macros ? 1400 with that much activity and your size should be shedding weight off of you,

agreed with this!

'Looking at the numerous studies I've read, the earliest evidence for lowered metabolic rate in response to fasting occurred after 60 hours (-8% in resting metabolic rate). Other studies show metabolic rate is not impacted until 72-96 hours have passed (George Cahill has contributed a lot on this topic).

Seemingly paradoxical, metabolic rate is actually increased in short-term fasting. For some concrete numbers, studies have shown an increase of 3.6% - 10% after 36-48 hours (Mansell PI, et al, and Zauner C, et al). This makes sense from an evolutionary perspective. Epinephrine and norepinephrine (adrenaline/noradrenaline) sharpens the mind and makes us want to move around. Desirable traits that encouraged us to seek for food, or for the hunter to kill his prey, increasing survival. At some point, after several days of no eating, this benefit would confer no benefit to survival and probably would have done more harm than good; instead, an adaptation that favored conservation of energy turned out to be advantageous. Thus metabolic rate is increased in short-term fasting (up to 60 hours).'

straight from the horses mouth

maybe post exact diet and activity amounts for a few days

 

[rustilldown]

agreed with this!

'Looking at the numerous studies I've read, the earliest evidence for lowered metabolic rate in response to fasting occurred after 60 hours (-8% in resting metabolic rate). Other studies show metabolic rate is not impacted until 72-96 hours have passed (George Cahill has contributed a lot on this topic).

Seemingly paradoxical, metabolic rate is actually increased in short-term fasting. For some concrete numbers, studies have shown an increase of 3.6% - 10% after 36-48 hours (Mansell PI, et al, and Zauner C, et al). This makes sense from an evolutionary perspective. Epinephrine and norepinephrine (adrenaline/noradrenaline) sharpens the mind and makes us want to move around. Desirable traits that encouraged us to seek for food, or for the hunter to kill his prey, increasing survival. At some point, after several days of no eating, this benefit would confer no benefit to survival and probably would have done more harm than good; instead, an adaptation that favored conservation of energy turned out to be advantageous. Thus metabolic rate is increased in short-term fasting (up to 60 hours).'

straight from the horses mouth

maybe post exact diet and activity amounts for a few days

Exactly what I read too good find and experienced , deadlifted 405 for the first time a year ago after a 48 hour fast , no aas in system either, felt like I could run a Marathon I was buzzing with an eca type of energy feeling

 

[CoBra666]

yeah i just started my IF diet, im still rehabbing my back but hgh has significantly put me ahead of doctors pace lmao! i get the same feeling, kind of a euphoric energy buzz around hour 14-16. its not too bad though seeing as the first 8-10 hours are sleeping, and then busy at work

 

[klsanders60]

My activity rate is fairly active, I am constantly on my feet not to laborious though, I am awake for 15 to16 hrs a day...

 

[klsanders60]

I am tracking my calorie by weighing food before cooking and putting it into a calorie app on my phone,.......do you think the IF diet is somthing for me? I really appreciate all the help, this place is awesome, I've already received more help from hear than 8 yrs in the gym!

 

[CoBra666]

I am tracking my calorie by weighing food before cooking and putting it into a calorie app on my phone,.......do you think the IF diet is somthing for me? I really appreciate all the help, this place is awesome, I've already received more help from hear than 8 yrs in the gym!

Well in my case I'm around 18% bf, and can barely do anything more than a light jog and rehab due to a muscle year in my lower back. The swelling also puts pressure on my spine and surrounding nerves.

My base metabolic rate is about 1850 cals. I've adjusted my diet to pretty close to that and with IF I'm starting to lose weight. I do have my exact daily diet posted in the diet forum somewhere. I gotta re calculate and post current cal count and macro breakdown but it's still close. It takes a little getting used to and a little planning at first to time meals. Checkout leangains.com it will explain everything with scientific data to back it up. That's where I copied that info up there from.

Basically you fast for 16 hours. Then eat for 8. If youre diet is 2000 cals u still eat 2000 cals. And your biggest meal should be after u workout. Water and bcaas are recommended during fasting hours, and green tea. I workout at 7pm so I have my big meal at 8, then fast till noon the next day. The website will explain it all better or if ur interested I can help clarify anything I can if ur still interested after checking the website.

You said your active, but do you hit the gym regularly? I am noticing weightloss without the gym even, just walking all day and this diet. So it might be worth checking out. You just gotta get used to be hungry for a week or two, then it's kinda more natural.

 

[klsanders60]

Just an update, I am down to 18% bf and have lost about 20lbs of fat and gained about 15 lbs of muscle, thanks for all the help from people here and special thanks to Needto for his knowledgeable advise and great products, I'm telling everyone about NTBM!