metabolism repair

M

momof3

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can someone (preferably a chick) who has done this tell me if it 1) has worked 2) if youve gained weight 3) how long it took

i am pretty fit..i do tons of cardio and lift but am not losing the weight/bf as fast as id like...i cannot drop any more calories and maintain my program...

can someone help...
thanks!
 
I'm a chick ;)

...and I've done this before :eek: Can you describe your program and diet in a little more detail? any other details you think might be pertinent like prior diets, eating disorders? anything like that? I just recently went though a metabolism restoration, and it was the only reason I joined this site (and now I stick, cause, well, I kinda like these people :rolleyes:) I can try and help if I can, if you want it. You might want to look on my diary to get some background if you're interested.:) Katie
 
thanks :)

lets see i usually eat a clean 1150 cals a day...but even if iys not clean i try to stick ti tha...i just changed up my weight training from mwf lite t/th heavy fll bodys to Mon UB T LB /THURS P FRI LB. 4 sets of 20 2-4 exercises per body part. i run MWF & sat (beginning training for a marathon). I do step class tues & spiniing thurs mornings. on monday night i vary cardio (like tonight i did stair mill for 40 minutes) wed night kick box and thurs night yoga for an hour each.

ive had 3 kids and have gained and lost weight with each of them, the most recently gaining and losing a lot, each time of course giong on weight watchers and exercising.

i look forward to your advice...im glad you found it successful, im interested in how long it took since im not at my goal weight/size yet as well as if you gained weight in the process. thanks!
 
momof3 said:
thanks :)

lets see i usually eat a clean 1150 cals a day...but even if iys not clean i try to stick ti tha...i just changed up my weight training from mwf lite t/th heavy fll bodys to Mon UB T LB /THURS P FRI LB. 4 sets of 20 2-4 exercises per body part. i run MWF & sat (beginning training for a marathon). I do step class tues & spiniing thurs mornings. on monday night i vary cardio (like tonight i did stair mill for 40 minutes) wed night kick box and thurs night yoga for an hour each.

ive had 3 kids and have gained and lost weight with each of them, the most recently gaining and losing a lot, each time of course giong on weight watchers and exercising.

i look forward to your advice...im glad you found it successful, im interested in how long it took since im not at my goal weight/size yet as well as if you gained weight in the process. thanks!
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Oh goodness. We are very similar creatures! :)

Well there is a lot from what you wrote. First off. 1150 isn't going to cut it. I know that it seems like there is no way you will be able to increase your cals and meet your goals but I'm here to disagree with you whole-heartedly :) it DOES work but you will have to increase especially in training. The first thing you are going to have to do before ANYTHING else, is decide if you are willing to commit to what it takes. That is the hardest part. I have had a similar profile as you just portrayed. I also have 3 kids, I also have trained for long distance running (half marathon). I also have done the weights with insane amounts of cardio and I've also become more and more discouraged as no matter what I did or how low I ate I'd maintain (OR GAIN!) weight! I started coming to this site with 500-800 cals a day and about as much cardio as you described and daily weights. I was SO discouraged and at the end of my rope. I struggled to maintain my weight on that low amount of cals. It was always a fight not to gain. I couldn't get away with ANYthing and I was starving myself (although I never felt starving at all). The very first step is adopting the faith to go through the process no matter what discouraging things happen along the way. Because ultimately you will be out the other side the way you want. In the process it can get hairy, although everyone is different.
I will first tell you it took about 5-6 months for me to get at a somewhat healthy metabolism and I feel I am still in flux. My cals are still too low for my activity but they are at a more "normal" place (1300-1500) compared to where I was. I did gain a bit along the way, BUT I also lost body fat. My body fat is about 15% right now and I'm 133. Its gone down recently. I started at 130 19% body fat. I did go up to 137 at one point but I believe my body is getting more used to what I'm doing and letting go a bit. The hardest part for me was trying not to care about the weight, just focussing on health and believing I'd reach my goal despite anything.
So I guess before anything you just have to say you're willing to do what it takes and then I can tell you da specifics of what worked for me :D
 
Great Advice there Sparrow.

I thus far have worked with alot of people in regards to repairing their metabolism and increasing their calories with minimal weight gain. I find the best results come from a slow and steady approach. Your metabolism didn't get that way overnight, and thus it will take some time to repair it. Some will argue that such a thing doesn't exist but if you follow studies of bulimic and anorexic cases it puts a end to calorie in/out only nay sayers.

Increase calories slowly, take breaks from cardio training and increase strength training. What this does is if your body does read you are in a surplus at a point, it will put that extra energy to good use and preserve or build a little (i do mean little) muscle instead of all fat. When you hit your end maintenance number you should stay there while doing cardio and strength training for a little while and then knock back down to a deficit. I have found that most people lose on the way up if they adopt this formula. If you want more specific advice feel free to ask.
 
so you were losing bf and size while increasing calories? im not too worried about the weight as i am size and bf...
 
theleip said:
Great Advice there Sparrow.

I thus far have worked with alot of people in regards to repairing their metabolism and increasing their calories with minimal weight gain. I find the best results come from a slow and steady approach. Your metabolism didn't get that way overnight, and thus it will take some time to repair it. Some will argue that such a thing doesn't exist but if you follow studies of bulimic and anorexic cases it puts a end to calorie in/out only nay sayers.

Increase calories slowly, take breaks from cardio training and increase strength training. What this does is if your body does read you are in a surplus at a point, it will put that extra energy to good use and preserve or build a little (i do mean little) muscle instead of all fat. When you hit your end maintenance number you should stay there while doing cardio and strength training for a little while and then knock back down to a deficit. I have found that most people lose on the way up if they adopt this formula. If you want more specific advice feel free to ask.
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thats awesome im always intersted in any more info

so incrasing from 1150 to 1200 then 1300 and so forth and how long do u stay at that number before jumping again?
 
momof3 said:
thats awesome im always intersted in any more info

so incrasing from 1150 to 1200 then 1300 and so forth and how long do u stay at that number before jumping again?
Click to expand...

Yes thats what I did. I did it by 100 cal jumps. I actually weighed almost everyday. I'm not sure you should but I did cause I was paranoid. If my weight had a trend of staying the same or losing for 2 or more days I jumped again. There was a point I realized I was just going to gain a little no matter what cause I was increasing my strength training so I jumped then even while gaining a little because I was losing body fat it didn't bother me as much. Where I lost inches was my waist and hip measurement. I was training for the half marathon during all this and had a new weight program so I think the well rounded approach helped me stay calm with any weight fluctuations as well as my focus being the running and doing well in that instead of what my weight was doing so much. I did gain size in my bust and legs. lol. weird, I know. Running makes my legs bigger so that was to be expected and I tend to genetically build muscle well in my back/lats. If you feel like it you can see my whole picture progress from start to finish on the pics thread. It says something like "Progress weeks 1-16 all finished". Even though I look heavier and bulkier in the first picture I was eating an average of 600 cals. I was 5 pounds heavier in the last one but smaller and eating 1500 cals.
 
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thanks sparrow.
i think im going to give it a try...will mean preparing a lot of meals a head of time though i think since my family wnt go that bland...they need more variety...

your fam is awesome...how old is your oldest girl? my oldest is 8, then i have a 3 and a 15month old. :)

what advice would you give me just starting off?

(ps i do weight everyday, too--since it is possible to gain weight lose weight daily, though i typically consider my weekly "weigh in" date to be friday (that gives me the weekend to be naughty and the week to make it up lol though i try not to do that)

ohhh the holidays...HELP!
 
My oldest girl is 7, she turns 8 in May. Then I have a 5yr old boy and 3 yr old girl. They're a ton of fun. I miss babies though ;)

My family doesn't go bland either so I've just gotten used to making my dinner at the same time I make theirs. I try mostly to stick close to what they're eating but just extremely modified. We eat at the same time regardless and they've gotten used to my "health food".

What I did starting off was make a complex carb/protein/fat/ list of foods I designated as "OK". It was comprehensive and I put it on my frige. I then only had to look there to create my meals. I always always wrote down what i was going to eat the next day, the night before (or did fitday to see ratios). It prevented me from doing something "wrong" and I followed it no matter what. If I wasn't hungry-tough. If I didn't "feel like it" tough. I just did it. It was like my job for a while and sometimes I wasn't always comfortable with all the food. My grocery list was pretty much the same (for me) week after week with slight variations and I made sure I never ran out of stuff.
Whey powder saved my life. It gets protein and cals in without the bulk.
I was anal about "clean eating" because if I was going to possibly gain weight, I wanted it to be going on as muscle and I knew eating clean would prevent weight gain to more of an extent, than not. Now I just love the way eating that way makes me feel so I stay with it as much as possible.
I did cheat days once each week for a little while. It helped me jump my metabolism to the next level and get rid of my fear of "eating normal". Now cheats are during events I can't control as well, like birthdays or holidays.
SO thats a long answer to just say to start, I would make a written list of "acceptable foods" and then keep a notebook of written menus and activity per day along with weight on days you weigh. I filled up 2 notebooks during the whole thing :D Its great cause then you can look back and see what things worked, or didn't. After that make sure you have all the things you need in the house to be successful. Always eat breakfast and then time your meals about every 3 hours apart after that. My model was:
b-protein/complex carb or simple carb
s-protein/complex or simple carb
l-protein/fiberous veggie/fat
s-protein/veggie or dairy
d-protein/veggie/fat
I just rambled a whole bunch but I hope something in there was helpful to you!
 
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