Plateau idea (please advise)

[Steve]

Already have. Why keep replying?

has anyone here tried kickstarting their weight loss again by lowering cals for a few days?

Listen you flotsam.

Think about what you are saying.

You initiated weight loss by cutting calories. Anyone with half a brain knows that after time, your metabolism is going to slow with your weight loss and the physiological survival mechanisms are going to start kicking in to add to the slowdown.

The answer is NOT to keep cutting calories. That leads to a deadend. You can't chase your metabolism down further and further. If you did, you would reach a point where not only could you eat no less than you are, but the efficiency of your metabolism would be retarded. You would be primed for fat gain.

If you were an adult, I probably would never answer you intelligently again. But I think you said you are 15, so you have A LOT to learn.

 

[EazyE1]

Listen you flotsam.

Think about what you are saying.

You initiated weight loss by cutting calories. Anyone with half a brain knows that after time, your metabolism is going to slow with your weight loss and the physiological survival mechanisms are going to start kicking in to add to the slowdown.

The answer is NOT to keep cutting calories. That leads to a deadend. You can't chase your metabolism down further and further. If you did, you would reach a point where not only could you eat no less than you are, but the efficiency of your metabolism would be retarded. You would be primed for fat gain.

If you were an adult, I probably would never answer you intelligently again. But I think you said you are 15, so you have A LOT to learn.

So the answer is eat 2000 every day for a month or so?

 

[Steve]

No. Stop assuming things. It is amazing that you actually had the audacity to label me "ignorant" while each and every post you make is oozing with ignorance.

To reset your metabolism, my best advice to you would be this:

Slowly and systematically up your calories each week or two back toward your maintenance. Your metabolism does not work like a switch, on and/or off. If you created some inefficiencies through improper dieting, you don't want to up calories drastically or fat gain is likely.

10% increases every week or two would be a good starting point.

 

[EazyE1]

No. Stop assuming things. It is amazing that you actually had the audacity to label me "ignorant" while each and every post you make is oozing with ignorance.

To reset your metabolism, my best advice to you would be this:

Slowly and systematically up your calories each week or two back toward your maintenance. Your metabolism does not work like a switch, on and/or off. If you created some inefficiencies through improper dieting, you don't want to up calories drastically or fat gain is likely.

10% increases every week or two would be a good starting point.

But continue to lift weights and exercise as much as i want without overtraining?

 

[Steve]

But continue to lift weights and exercise as much as i want without overtraining?

That is a completely different variable. If you are anything like the rest of the 15 year old gym rats I know, you have no concept of proper resistance training, let alone periodizations.

But yes, you can keep doing whatever it is you were.

 

[EazyE1]

That is a completely different variable. If you are anything like the rest of the 15 year old gym rats I know, you have no concept of proper resistance training, let alone periodizations.

But yes, you can keep doing whatever it is you were.

One last thing, If i had maintenance cals but did a lot more exercise, burning at least 500 cals a day, would i lose weight? If not, would that be because of the low metabolism or just because you have to start with a deficit to begin with?
And also, how long should it take for my BMR to go back to what it should be for my weight? Are we talking months or weeks?

 

[Steve]

One last thing, If i had maintenance cals but did a lot more exercise, burning at least 500 cals a day, would i lose weight? If not, would that be because of the low metabolism or just because you have to start with a deficit to begin with?
And also, how long should it take for my BMR to go back to what it should be for my weight? Are we talking months or weeks?

A deficit is a deficit no matter which way you slice it. If energy in is less than energy out.... you lose weight. This can be accomplished through reduced caloric intake OR increased output through activity.

Remember though, your maintenance is not something some fancy calculation is going to calculate on the computer. You screwed with your metabolism with crazy deficits.... now only time will tell what your maintenance currently is.

How long will it take for your metabolism to reset? Totally depends on the individual. You may be able to increase calories pretty quickly without much gain. If that is the case, it won't take long. I recommend, however, once you get to maintenance, you stay there for a few weeks until you start dieting intelligently again. By intelligently, I mean, start with a sane deficit.... something like 15-20%

 

[EazyE1]

A deficit is a deficit no matter which way you slice it. If energy in is less than energy out.... you lose weight. This can be accomplished through reduced caloric intake OR increased output through activity.

Remember though, your maintenance is not something some fancy calculation is going to calculate on the computer. You screwed with your metabolism with crazy deficits.... now only time will tell what your maintenance currently is.

How long will it take for your metabolism to reset? Totally depends on the individual. You may be able to increase calories pretty quickly without much gain. If that is the case, it won't take long. I recommend, however, once you get to maintenance, you stay there for a few weeks until you start dieting intelligently again. By intelligently, I mean, start with a sane deficit.... something like 15-20%

Well before i started the diet i looked up on a safe ammount of weight loss i should shoot for. Which i found was 1-2lb a week.
I was losing 1-2 or sometimes 3lb a week (rarely 3lb though) which is supposed to be safe. And you said anything more than a 40% deficit isnt a good idea, and my maintenance should be around 2200 using the BF% method. 1500 cals isnt more than 40% of a decifit from 2200.
I'll finish this week on a 1500 a day cut and if that brings no results i'll go back to 2000-2200.


Also, is it safe to do a lot of exercise while on maintenance, or will it effect the rate at which my metabolism will return to normal?

 

[Steve]

Well before i started the diet i looked up on a safe ammount of weight loss i should shoot for. Which i found was 1-2lb a week.
I was losing 1-2 or sometimes 3lb a week (rarely 3lb though) which is supposed to be safe. And you said anything more than a 40% deficit isnt a good idea, and my maintenance should be around 2200 using the BF% method. 1500 cals isnt more than 40% of a decifit from 2200.
I'll finish this week on a 1500 a day cut and if that brings no results i'll go back to 2000-2200.


Also, is it safe to do a lot of exercise while on maintenance, or will it effect the rate at which my metabolism will return to normal?

What do you mean the BF% method of calculating calories? Are you talking about the Katch-McArdle formula or something along those lines?

Dude, I already told you that maintenance is 15 x body weight. Take it for what its worth. I didn't pull this number out of my ass. I am not the only "professional" who uses this number. It is a given. It is pointless to try and pin-point your required caloric intake. They are all estimates.

Better to over shoot than under shoot IMO. Remember, you are not signing a contract when establishing your caloric intake. If you are not getting the results you desire after 2 weeks or so, you modify your approach. Simple as that.

Difine, "exercise a lot." Remember, as your exercise increases, so does your energy requirement to maintain maintenance. Do you understand this?

 

[EazyE1]

What do you mean the BF% method of calculating calories? Are you talking about the Katch-McArdle formula or something along those lines?

Dude, I already told you that maintenance is 15 x body weight. Take it for what its worth. I didn't pull this number out of my ass. I am not the only "professional" who uses this number. It is a given. It is pointless to try and pin-point your required caloric intake. They are all estimates.

Better to over shoot than under shoot IMO. Remember, you are not signing a contract when establishing your caloric intake. If you are not getting the results you desire after 2 weeks or so, you modify your approach. Simple as that.

Difine, "exercise a lot." Remember, as your exercise increases, so does your energy requirement to maintain maintenance. Do you understand this?

Yes.
If i did enough exercise every day to burn 500 calories from maintenance, which using the formula you suggest would be 2080 (my bodyweight x 15 is 2580) would that effect the rate at which my metabolism increases to what it should be? As its obviously not 2500 now, it must be around 1600-2000. So is it best to lay off the excercise and just eat maintenance for a few days, or to eat maintenance and attempt to lose weight at the same time by doing a lot of exercise (500 cals worth)

If that makes sense, please reply.

 

[Steve]

Yes.
If i did enough exercise every day to burn 500 calories from maintenance, which using the formula you suggest would be 2080 (my bodyweight x 15 is 2580) would that effect the rate at which my metabolism increases to what it should be? As its obviously not 2500 now, it must be around 1600-2000. So is it best to lay off the excercise and just eat maintenance for a few days, or to eat maintenance and attempt to lose weight at the same time by doing a lot of exercise (500 cals worth)

If that makes sense, please reply.

Good grief man. I am normally pretty sharp, and you are making my head spin. You are over thinking this.

This is what I would do if I were you. Keep your exercise constant for the time being, with what you have been doing. Gradually up your cals weekly or bi-weekly back toward maintenance. That is it. Keep a close eye on your weight and i would also track your measurements.

The reason you should keep exercising is simply due to the fact that i have seen people actually add some LBM while repairing their metabolism with the right program.

 

[EazyE1]

I have'nt been on 1500 calories every day since the plateau began btw. I was probably going over that ammount, but i doubt i ever exceeded 2000 since xmas. I'll just stick to 1400-1600 cals for this week and i'll measure BF% and weight and muscle mass at the end of the week.
If i do lose BF%, should i carry on with 1500 cals?

 

[Steve]

I have'nt been on 1500 calories every day since the plateau began btw. I was probably going over that ammount, but i doubt i ever exceeded 2000 since xmas. I'll just stick to 1400-1600 cals for this week and i'll measure BF% and weight and muscle mass at the end of the week.
If i do lose BF%, should i carry on with 1500 cals?

How are you tracking cals? How are you measuring body fat?

 

[EazyE1]

How are you tracking cals? How are you measuring body fat?

I'm using some scales which supposedly measure body fat, muscle mass and water weight. They seem quite accurate to be fair, results change at various times of the day though.

Tracking calories, i remember the calories i had in the day and add them up when i get home.
Nearly all my extra weight is on my stomach, and kidney area, and i cant lose it from there much at all. No matter what i do.

 

[Steve]

I'm using some scales which supposedly measure body fat, muscle mass and water weight. They seem quite accurate to be fair, results change at various times of the day though.

Tracking calories, i remember the calories i had in the day and add them up when i get home.
Nearly all my extra weight is on my stomach, and kidney area, and i cant lose it from there much at all. No matter what i do.

Those scales are crap IMO.

Once you get your metabolism fired back up and start dieting correctly, as well change around some of your program design variables, then hopefully you can lose the fat in your problem areas.

 

[EazyE1]

K. Thanks.

 

[Steve]

K. Thanks.

You are welcome. Let me know how the systematic step up in cal intake treats ya. Once you are ready, I can help you with some ideas on how to change up your current routine.

 

[EazyE1]

By the way how many people have you talked to who have done this?
The majority on this forum just go on maintenance for a few days and do more cardio to shift a plateau. I havnt read much on people who took the time to slowly increase their cals to maintenance.

 

[theleip]

To back Steve up this is a very successful process and a highly important method to recharging the metabolism and busting through plateaus.

I myself have done this with many clients and am in a study for it right now. The release of that study will not be for sometime but I can say that I have yet in my own profession to meet with any roadblocks.

This of course isn't anything new or groundbreaking, it is a tried and true method. It is just a NEGLECTED method as it requires patience and doesn't fit in well with our modern system of fast fixes and magazine article tag lines.

 

[Steve]

To back Steve up this is a very successful process and a highly important method to recharging the metabolism and busting through plateaus.

I myself have done this with many clients and am in a study for it right now. The release of that study will not be for sometime but I can say that I have yet in my own profession to meet with any roadblocks.

This of course isn't anything new or groundbreaking, it is a tried and true method. It is just a NEGLECTED method as it requires patience and doesn't fit in well with our modern system of fast fixes and magazine article tag lines.

Thanks Leigh.