metabolism

celticways · 08-11-2007, 05:01 AM

Hi new here,

Just wondered if anyone would have any tips for me,i have currently been cutting for about 6 weeks now and am feelin really sluggish and tired and the weight has stopped comin of,I have a feelin that it is my metabolism slowing down to adjust to my calorie defecit,i have not started cardio sessions as yet,will this boost my metabolism? or just make even more tired?
Am sittin at about 10.5% bf and lookin to get down to between 4 and 6%.
Frustrated.
hope someone can help

**IainDaniel** · 08-11-2007, 05:29 AM

post your diet up. What are your stats?

celticways · 08-11-2007, 07:26 AM

This is my diet, am just so tired lately,really hope ya can help.
6ft 1.5
200llbs
Meal 1 8.30am
75 grams oatmeal with water + sweeteners
6 egg whites + 2 yolks scrambled with 1 cal olive oil spray
Meal 2 10.30am
40 grams whey isolate in water
Meal 3 12.30pm
50 grams whole grain rice
200 grams chicken
200 grams broccoli
Meal 4 3pm
40 grams whey Isolate in water
15 ml udos oil - or 30 grams walnuts
Meal 5 5.30pm
large green salad
salad dressing: 1 tablespoon extra virgin olive oil + 1 tablespoon balsamic vinegar + salt and pepper to taste
200 grams baked potato
1 1/2 cans of tuna in brine
Meal 6 pre-workout
200 grams baked potato
200 grams grilled cod
spinach
Meal 7 post workout
50 grams glucose
50 grams whey isolate
all mixed in water

1 hour later 1 serving cell mass
Meal 8 1-1.5 hours later
200 grams fat free cottage cheese
30 grams oatmeal with water and sweeteners
1 cup of green tea
minimum 6 litres water daily

Protein 310 grams
Carbohydrates 230 grams
Fats 40 grams
calories 2520

**IainDaniel** · 08-11-2007, 07:28 AM

What are your stats?

What is your typical Maint. level of cals.

bigsahm21 · 08-11-2007, 09:22 AM

without knowing anything else about you, I'd recommend trying a re-feed once a week. If that doesn't work well enough, eat at maintenance for a week and then slowly cut cals again.

Tatyana · 08-11-2007, 10:02 AM

200 lbs = 90.9 kg

10.5 % bodyfat = 9.5 kg fat

90.9 kg - 9.5 kg fat = 81.4 kg lean tissue

= 370 + (21.6 x 81.4 kg)
= 370 + 1758.2
= 2128 kcal/day BMR

ACTIVITY

MODERATE?

2128 kcal/day x 1.55 = 3298.8 kcal/day

Take off 20% for weight loss = 659.8 kcals

3298.8 - 659.8 = 2639 kcal/day

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements

Depending on your activity level, your calories are in the right amount for each day. Are you having a higher calorie day, or a cheat meal a week?

The body does adjust to lower calorie levels

x
x
x

T

celticways · 08-11-2007, 11:52 AM

Yes i do have a cheat meal each week on a saturday and i have loads of energy from about sun to weds then come thurs and fri am on me knees,should i have 2 cheat meals per week or my usual cheat meal on a sat and maybe a high carb meal on a weds? And if that works then how could i work it when i get closer to my ideal bf?

My stats are

Chest: 45"
Arms" 16
Waist 35"
Quads" 24
Calves 16"

F.b press : 264 llbs x 5 reps x 4 sets
Squat : 400 llbs x 7 reps x 4 sets
Rows : 176llbs x 7 reps x 4sets
Deadlifts : 390-418 llbs 6 reps x 5sets
bb curls : 143 x 8 reps x 4 sets

Would say my activity level is definetely moderate to high.

**IainDaniel** · 08-11-2007, 12:13 PM

Quote:

Originally Posted by celticways

Yes i do have a cheat meal each week on a saturday and i have loads of energy from about sun to weds then come thurs and fri am on me knees,should i have 2 cheat meals per week or my usual cheat meal on a sat and maybe a high carb meal on a weds? And if that works then how could i work it when i get closer to my ideal bf?

My stats are

Chest: 45"
Arms" 16
Waist 35"
Quads" 24
Calves 16"

F.b press : 264 llbs x 5 reps x 4 sets
Squat : 400 llbs x 7 reps x 4 sets
Rows : 176llbs x 7 reps x 4sets
Deadlifts : 390-418 llbs 6 reps x 5sets
bb curls : 143 x 8 reps x 4 sets

Would say my activity level is definetely moderate to high.

Then try 2 refeeds a week.

As you get leaner, leptin levels get lower.

celticways · 08-11-2007, 01:44 PM

ok??? Leptin levels? I got the basic idea of a re feed but exactly what wud i eat? sorry to go on but am i missin somethin,

vortrit · 08-11-2007, 06:24 PM

Quote:

Originally Posted by celticways

ok??? Leptin levels? I got the basic idea of a re feed but exactly what wud i eat? sorry to go on but am i missin somethin,

If your missing something it's probably this. (Refeeds and Leptin)

celticways · 08-12-2007, 03:44 AM

That is an awesome bit of information

,it just explains everything in such a simple way,thanks all for input,really appreciate it,am in awe of how much you all know i feel like a complete novice and ive been liftin since i was a kid,never stop learnin. Thanks

08-11-2007, 05:01 AM	#1
celticways Registered User Join Date: Aug 2007 Posts: 8	metabolism Hi new here, Just wondered if anyone would have any tips for me,i have currently been cutting for about 6 weeks now and am feelin really sluggish and tired and the weight has stopped comin of,I have a feelin that it is my metabolism slowing down to adjust to my calorie defecit,i have not started cardio sessions as yet,will this boost my metabolism? or just make even more tired? Am sittin at about 10.5% bf and lookin to get down to between 4 and 6%. Frustrated. hope someone can help
celticways Registered User Join Date: Aug 2007 Posts: 8

08-11-2007, 05:29 AM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 16,121	post your diet up. What are your stats?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

08-11-2007, 07:26 AM	#3
celticways Registered User Join Date: Aug 2007 Posts: 8	This is my diet, am just so tired lately,really hope ya can help. 6ft 1.5 200llbs Meal 1 8.30am 75 grams oatmeal with water + sweeteners 6 egg whites + 2 yolks scrambled with 1 cal olive oil spray Meal 2 10.30am 40 grams whey isolate in water Meal 3 12.30pm 50 grams whole grain rice 200 grams chicken 200 grams broccoli Meal 4 3pm 40 grams whey Isolate in water 15 ml udos oil - or 30 grams walnuts Meal 5 5.30pm large green salad salad dressing: 1 tablespoon extra virgin olive oil + 1 tablespoon balsamic vinegar + salt and pepper to taste 200 grams baked potato 1 1/2 cans of tuna in brine Meal 6 pre-workout 200 grams baked potato 200 grams grilled cod spinach Meal 7 post workout 50 grams glucose 50 grams whey isolate all mixed in water 1 hour later 1 serving cell mass Meal 8 1-1.5 hours later 200 grams fat free cottage cheese 30 grams oatmeal with water and sweeteners 1 cup of green tea minimum 6 litres water daily Protein 310 grams Carbohydrates 230 grams Fats 40 grams calories 2520
celticways Registered User Join Date: Aug 2007 Posts: 8

08-11-2007, 07:28 AM	#4
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 16,121	What are your stats? What is your typical Maint. level of cals.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

08-11-2007, 09:22 AM	#5
bigsahm21 Registered User Join Date: Feb 2006 Posts: 541	without knowing anything else about you, I'd recommend trying a re-feed once a week. If that doesn't work well enough, eat at maintenance for a week and then slowly cut cals again.
bigsahm21 Registered User Join Date: Feb 2006 Posts: 541

08-11-2007, 10:02 AM	#6
Tatyana Registered User Join Date: Sep 2006 Location: UK-just outside London Posts: 580 Photos: 10	200 lbs = 90.9 kg 10.5 % bodyfat = 9.5 kg fat 90.9 kg - 9.5 kg fat = 81.4 kg lean tissue = 370 + (21.6 x 81.4 kg) = 370 + 1758.2 = 2128 kcal/day BMR ACTIVITY MODERATE? 2128 kcal/day x 1.55 = 3298.8 kcal/day Take off 20% for weight loss = 659.8 kcals 3298.8 - 659.8 = 2639 kcal/day To calculate your BMR based on lean body weight (Katch-McArdle Formula) BMR (both sexes) = 370 + (21.6 x lean mass in kg) THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate. NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!! To figure out how many calories you need for the day multiply your BMR by your activity levels Sedentary BMR x 1.2 no exercise/desk job Lightly active BMR x 1.375 light exercise/sports 1-3 days/week Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week Very active BMR x 1.725 hard exercise/sports 6-7 days/week Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day To lose weight, obviously, you do need to burn more calories than you need!! So, take about 10-20 % off of your total calorie requirements Depending on your activity level, your calories are in the right amount for each day. Are you having a higher calorie day, or a cheat meal a week? The body does adjust to lower calorie levels x x x T

08-11-2007, 11:52 AM	#7
celticways Registered User Join Date: Aug 2007 Posts: 8	Yes i do have a cheat meal each week on a saturday and i have loads of energy from about sun to weds then come thurs and fri am on me knees,should i have 2 cheat meals per week or my usual cheat meal on a sat and maybe a high carb meal on a weds? And if that works then how could i work it when i get closer to my ideal bf? My stats are Chest: 45" Arms" 16 Waist 35" Quads" 24 Calves 16" F.b press : 264 llbs x 5 reps x 4 sets Squat : 400 llbs x 7 reps x 4 sets Rows : 176llbs x 7 reps x 4sets Deadlifts : 390-418 llbs 6 reps x 5sets bb curls : 143 x 8 reps x 4 sets Would say my activity level is definetely moderate to high.
celticways Registered User Join Date: Aug 2007 Posts: 8

08-11-2007, 01:44 PM	#9
celticways Registered User Join Date: Aug 2007 Posts: 8	ok??? Leptin levels? I got the basic idea of a re feed but exactly what wud i eat? sorry to go on but am i missin somethin,
celticways Registered User Join Date: Aug 2007 Posts: 8

08-12-2007, 03:44 AM	#11
celticways Registered User Join Date: Aug 2007 Posts: 8	That is an awesome bit of information ,it just explains everything in such a simple way,thanks all for input,really appreciate it,am in awe of how much you all know i feel like a complete novice and ive been liftin since i was a kid,never stop learnin. Thanks
celticways Registered User Join Date: Aug 2007 Posts: 8

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode