Need some words of advice/encouragement here! Feel like I am gonna spin out!

[Elorabird]

Hi Ladies,

Down moment. I just fell off the wagon with my diet today of 1600 cals... Today is looking more like 1900 cals... And, I am still extremely hungry and wanting SALT! I gotta' be real here - I know what I would say to someone else in my shoes. But, you know what they say: "It's hard taking your own medicine." That is the case with me. I think I might be overtraining. If I feel like I am wilting away at 1600 cals (40 pro, 30fat, 30 carb) then how am I gonna manage at 1200 cals/day? I am worried that I am going to damage my overall metabolism too! My BMR (if I layed around in bed all day) is estimated around 1300cals/day. Shouln't this mean I never go below 1300? My strength has been dwindling since cutting from 1900 cals/day down to 1600. Plus, I have increased cardio somewhat. My weights aren't quite as heavy and I am not feeling as much of a "pump" in my lifts. More like I am just humping the weight around for the hour or so.

Weird part: Leaning down somewhat - not quite "there" yet - can't see full-on six pack and my ass seems as if it isn't letting go of the squish! That used to be the first place I lost weight and my tummy was the hardest area for me to lose. My tummy is still hard work, but it seems to be more responsive lately than my bum. My bum and hips are small but why the heck do I have dimpling on the bottom of my ass and why does my ass stay cold - even after a hardcore workout? Ice cold! What the....

Today I crashed and started eating salty stuff, croutons, pickles... Not large amounts, just nibbles - but they all add up. I cannot beleive how ravenous I feel. Food on the brain all the time. What is going on with me?

I think my magic (happy maintenance number) is around 1900 cals/day. I seem to rest around 17 - 20% body fat and 121-123 lbs when I am there. But recently, when I called a friend for her sajely advice - a friend of mine who used to be a body-builder/fitness model (super muscular) told me she thought 17% body fat was "pretty high" and pretty much "average" body fat for a "fit" girl (run of the mill fit or skinny fat - fit) whereas 20% was average for an unfit or sedentary woman. WOW! I was under the impression that 20% was average for a typical, very fit and healthy-lean woman, and 17% was lean - not single digit "ready for stage" lean, but "I could stay this way for the summer" lean. Do women who get down to the single digits or even under 14% body fat stay that way for long? Does their metabolism risk "petering out" if they stay in a defecit like 1000 - 1200 cals more than a couple of weeks for a competition? I just don't think I am going to be able to function at 1200 cals/day and still workout and remember my address...

Anyone have some words of wisdom for me here? I am starting to feel like a cow at 17% body fat and complaining at 1600 cals/day (after hearing that some pro's consider both very high! my friend recommends eliminating all fruit (even berries) all dairy and all grains - pretty much living on whey, egg whites, chicken and green veg). HELL NO! say it ain't so.

These are the foods I am eating daily:

Fat Free or 1% cottage cheese (2 -3 times daily)
strawberries, bluberries etc (1/2 - 1 cup, once or twice daily)
Chicken, tillapia and the occasional lean, red meat like beef or bison. ( 1 - 2 x daily)
I egg and 3 whites ( 1 x daily)
Old fashioned oats (1/2 cup day) once daily or on alternating mornings
whole grain squirelly toast ( 1 -2 slices once daily or only 2 - 3 mornings a week)
brown rice (1/2 cup 1 -2 x week)
green leafy veg or asparagus and bell peppers etc (2 large, large servings daily)
The occasional apple or small banana post workout.
water
coffee (limited but NEEDED!)
herbal tea
Stevia (to make me think I am consuming sugar)
The occasional croutons (45 cals worth) as a reward for downing ****-loads of lettuce when what I really want is another piece of chicken or rice.

What can I do? And do Yasmin birth control pills play in as a factor? Been on them or Diane for years! After switching to Yasmin, I seems to immediately drop around 5 or more pounds of water!

[Elorabird]

Oh, I should probably add the following:

Weights (4 -5 days a week)
Cardio (3X week for this phase)
Days of (maybe 1! But I usually end up doing a good, fast paced walk for an hour on rest days). I have this weid paranoia that if I rest and not do "something" my body will start it's descent into "soft and squishy".

Diet:

Phase 1 (2 weeks at 1800 -1900 cals) Cardio 2 x week, weights 5 x week
Phase 2 (3 weeks at 1600 cals) I am here now! Cardio 3 x week, weights 5x
Phase 3 (2 weeks at 1350 - 1500 cals/day) Cardio 4 x week, weights 4 x
Phase 4 -final (1 -2 weeks at 1200 - 1350 cals/day) Cardio 4 x, weights 3 x

Mon, Tues, Thurs, Fri, Sat (40 pro, 30 fat, 30 carb)
Wed % Sunday (30% pro, 15% fat, 55% carb)
2 - 3 x month (cheat meals which usually mean a dessert!)

[kimm4]

Oh, I should probably add the following:

Weights (4 -5 days a week)
Cardio (3X week for this phase)
Days of (maybe 1! But I usually end up doing a good, fast paced walk for an hour on rest days). I have this weid paranoia that if I rest and not do "something" my body will start it's descent into "soft and squishy".

Diet:

Phase 1 (2 weeks at 1800 -1900 cals) Cardio 2 x week, weights 5 x week
Phase 2 (3 weeks at 1600 cals) I am here now! Cardio 3 x week, weights 5x
Phase 3 (2 weeks at 1350 - 1500 cals/day) Cardio 4 x week, weights 4 x
Phase 4 -final (1 -2 weeks at 1200 - 1350 cals/day) Cardio 4 x, weights 3 x

Mon, Tues, Thurs, Fri, Sat (40 pro, 30 fat, 30 carb)
Wed % Sunday (30% pro, 15% fat, 55% carb)
2 - 3 x month (cheat meals which usually mean a dessert!)

Just taking a quick glance before I go to bed.

Wed and Sunday will be your tuffest days...fats being that low triggers hunger and kills energy levels. The increase of carbs makes your body crave more and yes you'll feel like s***!

I don't advise ever going below 20% fat.

[ozigal]

as Kimm said don't drop below 20% and I don't see the need to have carbs as high as 55%... I also feel like you may have things a bit mixed up. I'd rather be doing a higher amount of cardio on my higher calorie weeks and then gradually decreasing the amount of cardio as my calories decrease because your weights workouts are still going to be a huge factor in fat loss during those weeks (as opposed to your cardio), so perhaps add an extra weights day and take away a cardio day. You also really really need to give your body a rest day as this is the time for youe muscles and joints to relax and recover, so by being on the go all the time you are headed for a burn-out/injury...

[Elorabird]

as Kimm said don't drop below 20% and I don't see the need to have carbs as high as 55%... I also feel like you may have things a bit mixed up. I'd rather be doing a higher amount of cardio on my higher calorie weeks and then gradually decreasing the amount of cardio as my calories decrease because your weights workouts are still going to be a huge factor in fat loss during those weeks (as opposed to your cardio), so perhaps add an extra weights day and take away a cardio day. You also really really need to give your body a rest day as this is the time for youe muscles and joints to relax and recover, so by being on the go all the time you are headed for a burn-out/injury...

Thank you Ozi! Hmm good thought! I was under the assumption that I should gradually up my cardio as calories were becoming more restricted and losing 1 lift day due to resulting decrease in strength and anabolic hormones... Cardio - what does the jury say: 20 -30 minds of intense interval trainiing or 1 hour of steady-walking at 130 etc hear rate? Body for life hurray's the 20 30 min, interval methos and then that "Burn the Fat Feed the Muscle" author, says 1 hour is the way to go, 20 - 30 min interval is a myth!

Which do you think? And how long to stay in calorie defecit before risk of metabolism damage?

[Elorabird]

Just taking a quick glance before I go to bed.

Wed and Sunday will be your tuffest days...fats being that low triggers hunger and kills energy levels. The increase of carbs makes your body crave more and yes you'll feel like s***!

I don't advise ever going below 20% fat.

Hi Kimm, thanks! I will readjust it to 50 carb, 20 fat for 2 days per week. What does a good re-feed day look like? Are these considered my re-feeds? A cheat day - same thing?

How long should I stay in caloric defecit like 1500 - 1200 cals/day before risking metabolism slow down? How to I go back up to maintenence without suddenly turning into a teletubbie?

[marioana]

Hi Ladies,

I think my magic (happy maintenance number) is around 1900 cals/day. I seem to rest around 17 - 20% body fat and 121-123 lbs when I am there. But recently, when I called a friend for her sajely advice - a friend of mine who used to be a body-builder/fitness model (super muscular) told me she thought 17% body fat was "pretty high" and pretty much "average" body fat for a "fit" girl (run of the mill fit or skinny fat - fit) whereas 20% was average for an unfit or sedentary woman. WOW! I was under the impression that 20% was average for a typical, very fit and healthy-lean woman, and 17% was lean - not single digit "ready for stage" lean, but "I could stay this way for the summer" lean. Do women who get down to the single digits or even under 14% body fat stay that way for long? Does their metabolism risk "petering out" if they stay in a defecit like 1000 - 1200 cals more than a couple of weeks for a competition? I just don't think I am going to be able to function at 1200 cals/day and still workout and remember my address...

I don't think she knew what she was talking about, no offense. A women at 17%bf is lean, sedentary women ca go as high as 28% and still look normal, no fat pouring from the jeans...
Anyhow from what I know women shouldn't go below 14% and men below 4% without jeopardizing their health. And I think fitness is mainly about health not looks...at least I hope it is...

[freebirdmac]

I wouldn't schedule refeeds at 40/30/30. Just take those days when your body tells you it needs them. It may be once a week or longer. When I do that macros still end up 35/33/32. The higher cals didn't seem to slow things down. Yes, after several weeks you will find your gym performance slipping. That's normal.

I did cardio 3x week for 20 - 25 minutes.

[summertown74]

Elorabird, this might seem contrary to your plan, but consider just taking a couple days OFF. To me, it seems like if your stomach says HUNGRY, and your muscles say DON'T WANNA LIFT, then your body is trying to tell you something. Taking two or even three days off is not going to ruin your progress--the body actually becomes a better athlete (repairing damage, building muscle cells, making mitochondria) in response to stress but while at rest. does that make sense? I'm only on my first cup of coffee Keep us posted!

[lfaugstad]

Hey! I hear you about food on the brain all the time. I have recently started a new meal plan as well and have been feeling pretty weak since then I lift at night so my body is always screaming for carbs around that time. I talked to my trainer and the advice she had for me was listen to your body...to a degree. Eating more carbohydrates earlier in the day (breakfast) Perhaps a 1/2 C oatmeal or some whole grain toast w/ honey. If you like croutons maybe you could have some ezekiel bread. You don't want to lose strength in your weight training because your body doesn't have enough energy. Also, I was on Yasmin as well for years and I recently decided to give it a go without it and I lost about 5 lbs right away and have been able to get much better definition and strength gains since I have been off it, maybe it would be something to consider for you as well. Best of luck in your training!

[Elorabird]

Hey! I hear you about food on the brain all the time. I have recently started a new meal plan as well and have been feeling pretty weak since then I lift at night so my body is always screaming for carbs around that time. I talked to my trainer and the advice she had for me was listen to your body...to a degree. Eating more carbohydrates earlier in the day (breakfast) Perhaps a 1/2 C oatmeal or some whole grain toast w/ honey. If you like croutons maybe you could have some ezekiel bread. You don't want to lose strength in your weight training because your body doesn't have enough energy. Also, I was on Yasmin as well for years and I recently decided to give it a go without it and I lost about 5 lbs right away and have been able to get much better definition and strength gains since I have been off it, maybe it would be something to consider for you as well. Best of luck in your training!

Thanks for your input - good things to consider. Regarding the Yasmin, going off of it should be last resort since I was taken off Diane and put on Yasmin by a specialist, to treat what he suspects is a naturally occuring high estrogen. The progesterone/estrogen combo in the Yasmin is suppose to suppress and level out my estrogen - I wasn't super imbalanced or anything, just spotting all the time and even lactating slightly. So, staying on it would be the best solution. Going off pills for 6 months (when I as comin off Diane 35) I noticed strength gains and weight/water loss super fast. Problem was my skin became super oily and my fiance and I are not wanting babies at this time.

When I started Yasmin however, I seemed to lose even more water/weight. My skin has slowly but surely become more normal and the girl stuff is no longer an issue at all. My strength seems better than ever, not using lately as an example. The caloric drop seems to have turned me into a hungry zoo animal, anticipating feeding time.

My concern with Yasmin is that while I am dropping weight, my bum seems to want to hold on to some unsighyly dimpling... I used to lose fat from the bottom half first, tummy and arms last. Now it's the other way around! My pants are all super lose around my hips and waist and tummy, bra is looking emptier, lol, but the pants and jeans are sticking to my bum and quads like spray on pants! I feel like a pear now! What gives? And I have to be in a bikini by Sept 21st! I am painstakingly slowly becoming leaner up top - what's with the rear though? Can anyone identify? I am not normally a pear shape at all!

[Elorabird]

Elorabird, this might seem contrary to your plan, but consider just taking a couple days OFF. To me, it seems like if your stomach says HUNGRY, and your muscles say DON'T WANNA LIFT, then your body is trying to tell you something. Taking two or even three days off is not going to ruin your progress--the body actually becomes a better athlete (repairing damage, building muscle cells, making mitochondria) in response to stress but while at rest. does that make sense? I'm only on my first cup of coffee Keep us posted!

Ya that totally makes sense. I am just concerned that I am going to fail my goal. I need to reach my peak for my wedding on Sept 19th! This is now more about my relationship with myself then it is is just about beauty. I have sold out on my goals and my self everytime before now. I would either give in, give up or shy away - just when success was around the corner. Either that or I was layed-off (recently) or let go by others who didn't beleive in me. So, being that blindly beleiveing in myself isn't working for me consistently, I figure that if I reach some goals for myself and do it with hard work, perserverance, sacrifice and grit, I will acheive a new love and appreciation for myself - then, next, I will shine again with my newfound confidence that "I can," "I did," "I do," "I am.."