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Resetting your metabolism


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Posted by: Leethal

I have a question about resetting your metabolism, I definitely eat many fewer calories than 10k/lb how can I reset this so I can work on losing fat and gaining LBM? Won't I gain a bunch of weight until my Metabolism resets?


Posted by: Dr. Pain

Not if you are gradual, watch sugars and starches, which usually means bringing Protein and Fat up first....give the body 5-7 days to acclimate at each new higher level, hunger is a "good sign"...keep meal frequency high....

Gradual...means SMALL changes, maybe 100-150 kcals

DP


Posted by: DaMayor

I'm glad you addressed this.
So, DP, would you say 5-7 days is a reliable average....even with more substantial increases? (250-300 cals)

Hi Leethal, welcome to IM!
I've been working with the metabolic re-set approach in the recent past, and in a period of roughly 4 months I've increased my caloric intake from (est) 1400 cals per day to roughly 2400 cals per day with little to no weight gain. Of course, I haven't lost any 'weight' either, but this may be due to several other factors. But the name of the game is.....ready for this DP?..... Patience! Good luck!


Posted by: Jodi

Good for you DaMayor! A lot of people just jump right into that and wonder why they gained weight and think its the wrong thing to do so they drop their cals again. Good job- not many people are patient enough to do this.


Posted by: buff_tat2d_chick

Quote:
Originally posted by Jodi
Good for you DaMayor! A lot of people just jump right into that and wonder why they gained weight and think its the wrong thing to do so they drop their cals again.

I am guilty of that.

I am ready to do it right this time.


Posted by: DaMayor

Believe me, after a while it is VERY tempting to drop cals because that's the way we've been programmed to think over the years.
I think the most important thing for new folks to remember (actually a self directed statement) is that any progress, whether it be related to diet or training, takes time........months, maybe even years! So patience is key.

Now, P-Funk,Jodi,DP,W8,TP,Kuso, et al.....all together now..."I Told You So!"


Posted by: buff_tat2d_chick

Quote:
Originally posted by DaMayor
Now, Jodi,DP,W8,TP,Kuso, et al.....all together now..."I Told You So!"



Posted by: w8lifter

DP...we need to bloody well finish our book!


Posted by: DaMayor

About what? The transformation stubborn Jack-asses into conformists? Can I do the illustrations?


Posted by: w8lifter

No...about how to eat properly You could supply us w/ before and afters


Posted by: DaMayor

Oooh I don't know, I'm not quite there yet....few slips here and there.....working on it. The biggest challenge is psychological. (no comments from the peanut gallery please)


Posted by: Prince

Quote:
Originally posted by w8lifter
DP...we need to bloody well finish our book!
I could help you sell it here!


Posted by: buff_tat2d_chick

How long until you finish your book?


Posted by: DaMayor

Did I just hear....ChaChing!?


Posted by: Dr. Pain

Quote:
Originally posted by DaMayor
I'm glad you addressed this.
So, DP, would you say 5-7 days is a reliable average....even with more substantial increases? (250-300 cals)

Hi Leethal, welcome to IM!
I've been working with the metabolic re-set approach in the recent past, and in a period of roughly 4 months I've increased my caloric intake from (est) 1400 cals per day to roughly 2400 cals per day with little to no weight gain. Of course, I haven't lost any 'weight' either, but this may be due to several other factors. But the name of the game is.....ready for this DP?..... Patience! Good luck!
Told you so

100-150 seems to be the norm for slow or sluggish metabolisms, 200-250 for moderate and up to 500 a week (5-7) for smoking appetites.....

The trick is to induce hunger before you move on, and stabilize BW


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
DP...we need to bloody well finish our book!

Quote:
Originally posted by Prince
I could help you sell it here!


Quote:
Originally posted by buff_tat2d_chick
How long until you finish your book?
It's actually a DVD (Training/Nutrition)...or a CD....

We can't finish it until w8 can focus more....her ADD is almost gone!

Thanks Prince.....I think we'd like that!


Posted by: J'Bo

DM= you consumed 1400 cal? that is crazy low isnt it? i am cutting and still take in 1500 cal's and i am 135lbs.

Thanks for this thread though i am definately going to use this approach once my comps are done in 8 weeks.


Posted by: DaMayor

Quote:
Originally posted by Dr. Pain
Told you so

The trick is to induce hunger before you move on, and stabilize BW
I knew you'd say that. If you put some ice on that thing immediately, you can keep the swelling to a minimum.


So, in other words, after overcoming the intitial feeling that one is 'force feeding' (i.e., for me, week one of more balanced 'mini meals' vs. single macro 'snacks' was damned uncomfortable) the development of a more pronounced appetite, even though the intake is the same/consistent, is a sign that it is okay to proceed.....close enough? Or should one maintain this 'condition' for the 5-7 days you mentioned earlier, then move on?


Posted by: DaMayor

Quote:
Originally posted by J'Bo
DM= you consumed 1400 cal? that is crazy low isnt it? i am cutting and still take in 1500 cal's and i am 135lbs.

Thanks for this thread though i am definately going to use this approach once my comps are done in 8 weeks.
Yeah, J'Bo..that was pretty much it. When I first started, I was probably only consuming ~1200! I was self employed, on the go, a smoker, etc. I could usually go all day if I had to.. a cup of coffee here, couple of smokes there....I'd eat when my blood sugar bottomed out. Trying to make a buck...


Posted by: J'Bo

Oh boy..i thought that it was a bad dieting tactic...i am glad that you now have the knowledge and motivation to follow a better path.


Posted by: DaMayor

You're going to make me say it twice aren't you? Damn, J'Bo!

I owe a lot to the .....people of.....IM..............gulp........*runs to the bathroom*


Posted by: J'Bo

running to the bathroom? you have some digestion issues?


Posted by: DaMayor

Yeah, I'm choking on my pride. LOL!

Hey Leethal! Sorry for hogging up your thread, buddy. I hope you got something out of this.


Posted by: P-funk

lol......this thread has gone completely south........DM has done it again


Posted by: DaMayor

Ah get outta town! I appologize, Mr. Funk, you should have been at the top of the "I told you so" list...my bad. As far as the thread, hey, I told Leethal I was sorry...whatta you want from me?


Posted by: P-funk

lol, yes i should have been on top, for the past couple of months i was basically force feeding you through your pm box..lol


Posted by: DaMayor

True, true. You were instrumental in making me the man I am today.... Thanks for the help, bud.


Posted by: P-funk

no prblem, DM


Posted by: DaMayor

New Question...

Let's say someone is attempting to "re-set" their metabolism. Slowly they are increasing calories....monitoring closely for any gains.....increasing cals as warranted/tolerated within the proper 5-7 day span, etc.
Should this person be depleting or keeping minimal carbs w/ carb-ups? Or maintaining a balanced p/c/f until they top out?


Posted by: kuso

Quote:
Originally posted by DaMayor
If you put some ice on that thing immediately, you can keep the swelling to a minimum.

Too late man, I believe its cronic


Posted by: Dr. Pain

Quote:
Originally posted by DaMayor
New Question...

Let's say someone is attempting to "re-set" their metabolism. Slowly they are increasing calories....monitoring closely for any gains.....increasing cals as warranted/tolerated within the proper 5-7 day span, etc.
Should this person be depleting or keeping minimal carbs w/ carb-ups? Or maintaining a balanced p/c/f until they top out?
Look more at the week's average, although carb-ups should not be 100% untill the caloric average is up a bit (maybe 50% the first time, 75% the second...etc), or unless the "depletion" is maximal

The "other" macronutrients become more critical in this process...

DP


Posted by: DaMayor

Quote:
Originally posted by Dr. Pain
The "other" macronutrients become more critical in this process...

DP
Meaning fat and protein....in what way? Do you mean simply as sources for the caloric increase? Or is there more?
Speaking of ratios, during a metabolic bump like this, should we remain as balanced as possible? (e.g., macros-33.3/33.3/33.3)


Posted by: Dr. Pain

I have to go, will try to get to this...yes, fat, fiber, protein

No, we like 50% P, 15 % C and 35% F........plus or minus 5%......bulking ratios would be different (faster less IR metabolisms get more CHO, but always slow burners) The protein obviously falls as we approach 2800-3000 cals

DP


Posted by: DaMayor

Quote:
Originally posted by Dr. Pain
I have to go, will try to get to this...yes, fat, fiber, protein

No, we like 50% P, 15 % C and 35% F........plus or minus 5%......bulking ratios would be different (faster less IR metabolisms get more CHO, but always slow burners) The protein obviously falls as we approach 2800-3000 cals

DP
Yeah, I agree w/ those ratios...I was just throwing out an example.
I just thought you had an ace up your sleeve, re: the critical role(s) of the other macros...


Posted by: DaMayor

DP, are you aware of any (non-IM) articles specifically addressing metabolic re-sets?


Posted by: Dr. Pain

Sorry, just what w8 and I wrote at another board, since deleted

( We didn't invent this, but I see few who advocate starting a cut this way....it came from years of seeing people comsume 600-800 calories a day, spend and hour a day on a treadmill, and get fatter! Physically impossible according to the medical community)

All I can tell you is that it works...once a persons metaboilsm is reset, then they have "somewhere to go"...at 600-800 calories a day...you have freakin' "nowhere to go!"

DP


Posted by: DaMayor

Quote:
Originally posted by Dr. Pain
Sorry, just what w8 and I wrote at another board, since deleted

( We didn't invent this, but I see few who advocate starting a cut this way....it came from years of seeing people comsume 600-800 calories a day, spend and hour a day on a treadmill, and get fatter! Physically impossible according to the medical community)

All I can tell you is that it works...once a persons metaboilsm is reset, then they have "somewhere to go"...at 600-800 calories a day...you have freakin' "nowhere to go!"

DP
No problem...shhhhhtuff happens.

Oh I don't doubt the benefits of this approach at all...now. Initially, it sounded like a long shot. I mean, really..increase calories to lose weight? Ludicrous! Well, I think you may have hit the nail on the head with the "somewhere/nowhere to go" analogy.........which, by the way, sounds like a great book title. "Nowhere to go" Hmmmm. In order to create a deficit, there must first be a surplus. Seems so clear now...
The most difficult aspect of all of this is the wait. Patience!You're eager as hell to rid yourself of this excess, but you have to hang on......and on.......increasing cals..no gain...increasing..no gain...increasing...etc. Now, the exciting moment comes when there is a gain. What?! Happy about Gaining? Heck Yeah! Because soon it'll be time to Decrease Calories and hopefully a loss of BF as well. We'll see.



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