metabolism

[celticways]

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

 

[tucker01]

post your diet up. What are your stats?

 

[celticways]

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

 

[tucker01]

What are your stats?

What is your typical Maint. level of cals.

 

[bigsahm21]

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]

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]

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.

 

[tucker01]

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]

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]

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.

 

[celticways]

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