The Metabolic Slowdown Thread

[lee__d]

I was just wondering how exactly I would know when things are back to normal? I have been adding 100/week for about 2 months or so and am currently at 2,000 a week going up to 2,100 this coming week. I'm just not sure when I know everything is in line? For instance when I would be able to cut or bulk up properly? Is it at my maintenance (2,500)? I feel like in terms of strength the gains are there somewhat..people are saying I look better in terms of body composition but I can't tell lol. Also, I gained about 2 pounds of LBM and probably .5% of bf since having it measured so not too bad but that was last month so I'll report with the current numbers soon. I just don't want to add a ton of bodyfat by doing this wrong as I already feel more fat being gained around my abs for some reason as opposed to others who seem to be leaning out.

I would use a calculator as a rough estimate if you don't know where you should be: http://www.health-calc.com/diet/ener...iture-advanced. Then try to reverse diet up to that ballpark.

I would also suggest progress pics as it's hard to self evaluate without them.

[Learner2013]

Update Time:

At at 2300-2400 last week, average being 2311 calories but workout routine was messed up due to flu/cold. I will be bumping up to 2500-2600 this week and hopefully find out my actual maintenance pretty soon, haven't gained much apart from a few pounds of water weight during all this time. I was 183 this morning (was 181.4 on Sunday), but I am sure most of it is water weight and glycogen because my carbs are around 300g now compared to 140g when I was ~179.

I would use a calculator as a rough estimate if you don't know where you should be: health-calc.com/diet/energy-expenditure-advanced.Then try to reverse diet up to that ballpark.

I would also suggest progress pics as it's hard to self evaluate without them.

I bumped into this calculator a few weeks ago and I believe it does overestimate your maintenance by a lot especially if you are overweight. But then again, it is great as an upper limit because people should be able to slowly go up a hundred or so calories over maintenance due to TEF and metabolic adaptation.

[joe24916]

I would use a calculator as a rough estimate if you don't know where you should be: http://www.health-calc.com/diet/ener...iture-advanced. Then try to reverse diet up to that ballpark.

I would also suggest progress pics as it's hard to self evaluate without them.

I know my TDEE is around 2,600 but do I stop once I get here? or can I stop short? Today pics cam across my mind and I definitely should start taking some to keep track. Thanks!

[lee__d]

I know my TDEE is around 2,600 but do I stop once I get here? or can I stop short? Today pics cam across my mind and I definitely should start taking some to keep track. Thanks!

Well, idk your goals, but I would personally just reverse it into a slow bulk.

[joe24916]

Well, idk your goals, but I would personally just reverse it into a slow bulk.

I just want to get my metablosim back and rolling in order to bulk/cut properly. So I would probably just reverse into the bulk like you said. I have 1 more question. Layne states to add carbs/fats in small increments. I am at 145 carbs right now and 60 fat with probably 225 grams of protein but I fall short of my calorie intake by 2-40 cals some days. Would bumping up protein to maybe 230 be ok in order to hit 2,000?

[lee__d]

I just want to get my metablosim back and rolling in order to bulk/cut properly. So I would probably just reverse into the bulk like you said. I have 1 more question. Layne states to add carbs/fats in small increments. I am at 145 carbs right now and 60 fat with probably 225 grams of protein but I fall short of my calorie intake by 2-40 cals some days. Would bumping up protein to maybe 230 be ok in order to hit 2,000?

I'd rather see protein around body weight and carbs higher(there's nothing wrong with protein so high, but I think upping carbs will be mroe beneficial). Aside from some initial water weight, I don't see any issue with instituiting that change immediately. Layne's reference of 1g F and 5g cho was more directed at people just finishing a contest prerp (even then, I don't know if such small increments are even practical.

[joe24916]

I'd rather see protein around body weight and carbs higher(there's nothing wrong with protein so high, but I think upping carbs will be mroe beneficial). Aside from some initial water weight, I don't see any issue with instituiting that change immediately. Layne's reference of 1g F and 5g cho was more directed at people just finishing a contest prerp (even then, I don't know if such small increments are even practical.

Yeah I would probably rather it not be so high as well I get way bloated and uncomfortable sometimes ha. I was at a pretty low deficit for a significant amount of time so I figured the small increments were applicable to my situation as well.

[Bunk247]

Yeah I would probably rather it not be so high as well I get way bloated and uncomfortable sometimes ha. I was at a pretty low deficit for a significant amount of time so I figured the small increments were applicable to my situation as well.

Good to hear you're getting there

How low was the deficit, and for how long? If you don't mind me asking.

[joe24916]

Good to hear you're getting there

How low was the deficit, and for how long? If you don't mind me asking.

Fortunately I found these forums which motivated to get me into calculating macros and what not but that was probably 7 months into some hard IF and yeah. Once I did calculate macros I was from 800-1000 maybe 1100 calories..it was terrible..I've lost 100 pounds but those last 10 were a result of the extreme measures I took..wish I could do it over.

[Maxpowers88]

question,

anyone know if its possible to get like a leptin levels tested at the docs?!

[Bunk247]

Fortunately I found these forums which motivated to get me into calculating macros and what not but that was probably 7 months into some hard IF and yeah. Once I did calculate macros I was from 800-1000 maybe 1100 calories..it was terrible..I've lost 100 pounds but those last 10 were a result of the extreme measures I took..wish I could do it over.

Congratulations on the 100lbs, thats a big achievement! You seem like you have maintaned a decent amount of muscle, which is always good. I was on 1200 for around a year, like you it was finding these forums that made me realise just how little I was eating. I didn't have much muscle mass to begin with and I think I lost quite a bit of what I did have. We have similar stats (5'8 140 and 5'9 148), but we look totally different! I look like a tiny version of my old 180lbs self and am still at 20% body fat, i'm guessing you're around the low teens? I can't see myself getting down to that level for awhile yet haha, ah well.

[joe24916]

Congratulations on the 100lbs, thats a big achievement! You seem like you have maintaned a decent amount of muscle, which is always good. I was on 1200 for around a year, like you it was finding these forums that made me realise just how little I was eating. I didn't have much muscle mass to begin with and I think I lost quite a bit of what I did have. We have similar stats (5'8 140 and 5'9 148), but we look totally different! I look like a tiny version of my old 180lbs self and am still at 20% body fat, i'm guessing you're around the low teens? I can't see myself getting down to that level for awhile yet haha, ah well.

lol I'm 22 almost 23 took me 4 years to lose it but that's because I was doing it all wrong. I'm sure once you get everything in check just as I am it'll all come around! It's a long road especially since everything needs to be done in a slow process.

[Bunk247]

lol I'm 22 almost 23 took me 4 years to lose it but that's because I was doing it all wrong. I'm sure once you get everything in check just as I am it'll all come around! It's a long road especially since everything needs to be done in a slow process.

It is yeah, i've been going for a year and got rid of quite a bit of weight. Now I can either try and get down to the low teens in body fat and be 120lbs haha, or try and put on weight and be 160 with 30%. It's a long road!

[Kevin71]

Layne Norton speaking on the topic again:

[lee__d]

Nice, I'll have to check that video out tonight.

[audion]

Beautiful, can't wait to read all these links later.

Been cutting for a good 8 months now, and unfortunately when I started I was a total bro, doing 2 hours of LISS every day, with no idea what I was doing. Since then, having found this site, I've learned about TDEE, tracking calories/macros, etc., gotten my diet in check, and reduced to 1 hour of LISS 6 days a week. I want to reduce it even more, but I'm already on 2000 calories and am afraid of how low I might have to go now with no cardio.

All that to say, I do believe I have been affected by some metabolic adaption/down-regulation/whatever you want to call it. Some time back I took a two week diet break with no cardio and 2400-2600 calories and I went up 7 pounds (that's AFTER the water weight had come back off and been accounted for, 2 weeks back into dieting.) Not looking forward to the process of fixing this damage.

Why LISS??

[ndelapaz]

Congratulations on the 100lbs, thats a big achievement! You seem like you have maintaned a decent amount of muscle, which is always good. I was on 1200 for around a year, like you it was finding these forums that made me realise just how little I was eating. I didn't have much muscle mass to begin with and I think I lost quite a bit of what I did have. We have similar stats (5'8 140 and 5'9 148), but we look totally different! I look like a tiny version of my old 180lbs self and am still at 20% body fat, i'm guessing you're around the low teens? I can't see myself getting down to that level for awhile yet haha, ah well.

Good to see your progress!
I'm at similar stats as the both of you. 5'9" and 144lbs

[Bunk247]

Good to see your progress!
I'm at similar stats as the both of you. 5'9" and 144lbs

Thanks man, you just have to stay patient and consistent I think. Maybe next summer i'll be half way there
It's funny how stats on paper mean very little, it's all about your build, body fat, mass etc.. it's been quite eye opening.

[Learner2013]

Update:

Weighed at 184 this morning with weekly average intake of 2588. I will start with 2700-2750 this week, which is as high as I am willing to go as I feel I am already at maintenance, but would rather be 100 over TDEE than 100 under it. If I don't gain anything, I might even bump it up 50-100 calories for coming week(s), or might cut down to 2600 if the gain is significant. Nonetheless, I will keep the intake similar for another 1.5-2 weeks till the start of May and start my cut afterwards.

[ndelapaz]

Update:

Weighed at 184 this morning with weekly average intake of 2588. I will start with 2700-2750 this week, which is as high as I am willing to go as I feel I am already at maintenance, but would rather be 100 over TDEE than 100 under it. If I don't gain anything, I might even bump it up 50-100 calories for coming week(s), or might cut down to 2600 if the gain is significant. Nonetheless, I will keep the intake similar for another 1.5-2 weeks till the start of May and start my cut afterwards.

Glad to see reverse dieting is working out well for you!

[audion]

Firstly i'm literally on the brink of going crazy, Here's my problem;

So i'm trying to reach 5% BF, I have been on many diets before including keto etc which due to lack of knowledge/incorrect calculations didn't really achieve any results. Since then i've read numerous articles to enhance my knowledge on nutrition/metabolism, I recently started "The Ultimate Cutting Diet" by Layne Norton, and I'm coming into my 7th week on the diet (all progress pics are on my body space) and feel as though my results should be better.. My training isn't to blame, i train hard on a 6 day split. Here are my stats:

Age: 20
Weight: 85-86KG
Height: 183cm
Mesomorph
Bodyfat: I'd say around 10% atm

After my bulk i was 92 and got to down to 85 just through eating less etc, I've tried lowering my calories further and i'm down to 1972 calories per day which seems ridiculous considering my weight/body-type, My macros's: Protein 45% Carbs 32% Fat 23%. 5 meals/2 snacks, I weigh/track all meals. I burn approx 1000 kcals per workout. My weight just doesn't change, i wouldn't be annoyed if the mirror showed big changes but from my progress photo's, i don't feel that's the case. I've tried to use refeeds/cheat meals to fix the problem but that didn't help, what should i do? i want to reach my goal as quickly as possible. Thanks

[iam8bit]

Hey everyone...

Do people like me (with a looot of weight and BF% to lose) need to worry about this issue? Do I still need to lose only 2-3 pounds each week or can I lose more without worrying about this?

Do any of the videos/links speak of my case?

[Bunk247]

Hey everyone...

Do people like me (with a looot of weight and BF% to lose) need to worry about this issue? Do I still need to lose only 2-3 pounds each week or can I lose more without worrying about this?

Do any of the videos/links speak of my case?

How long have you been cutting down for? When there is alot of weight to lose, I don't think it's too much of a problem to start off with. Just make sure you're eating enough to lose a healthy amount each week, that way you can decrease further over time to adjust to your new weight.. You don't want to be left needing to lose another 40lbs, but your body is used to living off 1200 a day. Slow and steady pays off in the long run

[iam8bit]

How long have you been cutting down for? When there is alot of weight to lose, I don't think it's too much of a problem to start off with. Just make sure you're eating enough to lose a healthy amount each week, that way you can decrease further over time to adjust to your new weight.. You don't want to be left needing to lose another 40lbs, but your body is used to living off 1200 a day. Slow and steady pays off in the long run

Hey, thanks for the info.

I'm actually just starting this week with a 2000 kcal diet (what I came up with from the Nutrition board). I guess I have to see how much I lose on my first week and adjust if needed, right?

Since I have a lot to lose, can I aim to lose more than the usual 2 pounds per week without worrying about the metabolic slowdown?

[Bunk247]

Hey, thanks for the info.

I'm actually just starting this week with a 2000 kcal diet (what I came up with from the Nutrition board). I guess I have to see how much I lose on my first week and adjust if needed, right?

Since I have a lot to lose, can I aim to lose more than the usual 2 pounds per week without worrying about the metabolic slowdown?

Congratulations on wanting to make the change, and doing something about it I don't think you have anything to worry about just starting out. People with alot of weight to lose usually see a big drop for the first month or so, enjoy it! When it levels off a bit, that's when i'd start to aim for a healthy 1.5lbs loss per week.

I'd just make a note of what you're doing and keep an eye on the scale every few days. You might need to up it a bit to around 2500, it's a long journey and you can always decrease as you go along. It will keep your metabolism from stalling too early, preserve as much muscle as possible, whilst also reducing any possible loose skin that can come with losing too much weight too quickly.

[iam8bit]

Congratulations on wanting to make the change, and doing something about it I don't think you have anything to worry about just starting out. People with alot of weight to lose usually see a big drop for the first month or so, enjoy it! When it levels off a bit, that's when i'd start to aim for a healthy 1.5lbs loss per week.

I'd just make a note of what you're doing and keep an eye on the scale every few days. You might need to up it a bit to around 2500, it's a long journey and you can always decrease as you go along. It will keep your metabolism from stalling too early, preserve as much muscle as possible, whilst also reducing any possible loose skin that can come with losing too much weight too quickly.

Hey, thanks so much for your comments!

You know, I was just thinking of increasing calories after watching that last video posted, and realizing I hadn't taken the fact that I know have a routine into account...

I guess starting higher gives me more room to cut if needed, huh? And you're right, I'd rather lose the weight slowly but for good and prevent problems like loose skin...

I'll try some adjustments next week.

[Bunk247]

Hey, thanks so much for your comments!

You know, I was just thinking of increasing calories after watching that last video posted, and realizing I hadn't taken the fact that I know have a routine into account...

I guess starting higher gives me more room to cut if needed, huh? And you're right, I'd rather lose the weight slowly but for good and prevent problems like loose skin...

I'll try some adjustments next week.

Sounds like you've got the right idea, just making small changes usually brings good results at the start. There's plenty of time for tweaking things down the line, for now around the 2500 mark sounds about right. You're right that slow is the way to go when you start dropping at a steady rate, putting alot of it back on after a drastic diet is what usually happens, not to mention losing muscle, loose skin, overall health suffering etc..

[Grendizer]

Updating..

@Lee_d

im currently at 2800 calories and my weight just changed a bit (water-weight), i raised to 3000 calories and I feel that i need to eat more because im still not at maintenance, my weight hasnt changed, it only changed by 2-3 pounds of water.. I guess, but body is the same, do you think its possible that my maintenance is more than 3000? im not doing cardio, and lifting heavy 3-4x a week, what do you think? should I keep raising?

[lee__d]

Firstly i'm literally on the brink of going crazy, Here's my problem;

So i'm trying to reach 5% BF, I have been on many diets before including keto etc which due to lack of knowledge/incorrect calculations didn't really achieve any results. Since then i've read numerous articles to enhance my knowledge on nutrition/metabolism, I recently started "The Ultimate Cutting Diet" by Layne Norton, and I'm coming into my 7th week on the diet (all progress pics are on my body space) and feel as though my results should be better.. My training isn't to blame, i train hard on a 6 day split. Here are my stats:

Age: 20
Weight: 85-86KG
Height: 183cm
Mesomorph
Bodyfat: I'd say around 10% atm

After my bulk i was 92 and got to down to 85 just through eating less etc, I've tried lowering my calories further and i'm down to 1972 calories per day which seems ridiculous considering my weight/body-type, My macros's: Protein 45% Carbs 32% Fat 23%. 5 meals/2 snacks, I weigh/track all meals. I burn approx 1000 kcals per workout. My weight just doesn't change, i wouldn't be annoyed if the mirror showed big changes but from my progress photo's, i don't feel that's the case. I've tried to use refeeds/cheat meals to fix the problem but that didn't help, what should i do? i want to reach my goal as quickly as possible. Thanks

1st, I think you need to realize that 5% bodyfat is nearly stage ready and practically unsustainable for long periods. I think you're closer to 15 than 10%.

You seem to be sure about your intake and I'mnot comfortable telling you to go any lower. Perhaps try 2x weekly refeeds and see if that helps.

Hey everyone...

Do people like me (with a looot of weight and BF% to lose) need to worry about this issue? Do I still need to lose only 2-3 pounds each week or can I lose more without worrying about this?

Do any of the videos/links speak of my case?

Well, typically the more bf you have the more extreme (and the longer) you can sustain a deficit for. Eric Helms has mentioned that .05-1.5% of body weight is probably a safe range in which to be when losing. The middle of that range is 2.75lb per week for you, so you don't have to worry about only losing 1lb per week.

Updating..

@Lee_d

im currently at 2800 calories and my weight just changed a bit (water-weight), i raised to 3000 calories and I feel that i need to eat more because im still not at maintenance, my weight hasnt changed, it only changed by 2-3 pounds of water.. I guess, but body is the same, do you think its possible that my maintenance is more than 3000? im not doing cardio, and lifting heavy 3-4x a week, what do you think? should I keep raising?

Yes it's possible. I would continue adding calories as long as positive things are happening.

[audion]

Do you think reverse dieting will be effective for me ?