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  1. #1
    Registered User mglover92's Avatar
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    How do I up my calories without gaining the weight I lost back?

    So I did insanity, Lost about 30 pounds from it. I was eating at a roughly 1500-1800 calories a day. YES I KNOW THATS WHERE I ****ED UP...bad idea and I learned my lesson. According to calculations I was suppose to be eating about 2400 calories. However when i was eating low I looked more leaner, but I lost quite a bit of muscle. I got down to 158. I took a break from working out (another bad idea) started up again and i am now seeing zero results. I actually now weigh about 166.... So, i am starting to think my metabolism is obviously ****ed up. Can someone please give me some advice how I can up my calories to 2400 and maintain my current weight now and fix my metabolism? Could I burn more calories during my workout to fix it? Please help guys. thanks
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  2. #2
    Staph Shaftington chevro1et's Avatar
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    Start by reading the following sticky and figuring out how many calories per day you should be consuming based on a number of factors:
    http://forum.bodybuilding.com/showth...hp?t=121703981
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  3. #3
    Registered User AlwaysTryin's Avatar
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    I'm assuming you decreased carbs low on your diet, thus regained a large amount of water weight since

    My advice is to SLOWLY increase cals (~100 a week) to normal
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  4. #4
    Registered User mglover92's Avatar
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    Originally Posted by AlwaysTryin View Post
    I'm assuming you decreased carbs low on your diet, thus regained a large amount of water weight since

    My advice is to SLOWLY increase cals (~100 a week) to normal
    should the slow increase help me maintain my weight?
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  5. #5
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    Originally Posted by mglover92 View Post
    should the slow increase help me maintain my weight?
    You taught your body tim run on less
    so you have to give it time to gradually learn how to run on more because right now it thinkgs it only needs 1800 calories
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  6. #6
    Registered User SOJA's Avatar
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    To expand on AlwaysTryin's post, those 100 kcal should comprise of 20 g of CHO and 2 g of fat per week. It's roughly 100 kcal. Your protein intake should already be at your current weight (Eating more than LBM) or more.
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  7. #7
    Rebelling in my psychosis thegymbum's Avatar
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    I know this is what you don't want to hear, but for a lot of people, it's not possible to ever eat as much as they did pre-weight loss. That's why "diets" that promote long term lifestyle changes tend to be effective for keeping the weight off. What happens is that, the smaller your body size, the less fuel, aka calories, your body needs to function. So now that you're smaller, you just don't need quite as much fuel. Another issue is that chronic dieting tends to really slow your metabolism, and although you can increase your calories back up after weight loss a little, you likely won't be able to get them all the way back up, bc your body adjusts to the long term deficit and, as a survival mechanism, learns to power itself on less fuel. Of course, you can certainly increase your calories quite a bit from the intake you were cutting at; the best way to do so is take it very gradually, adding a few hundred at first then gradually stepping it up 50-100 calories at a time every few days until you find the level you can maintain at.
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  8. #8
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    Originally Posted by thegymbum View Post
    I know this is what you don't want to hear, but for a lot of people, it's not possible to ever eat as much as they did pre-weight loss.
    Like to see some evidence for this excluding personal experience...? I totally, 100%, disagree. Not only because all my knowledge on the matter scream "lies" but also my personal experience after a year of dieting with 800-1200 calories a day after being on 2500+ a day and now being able to take on a bulking diet. Sure I had to increase it slowly. But you state "not possible to ever eat as much as they did".
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  9. #9
    Rebelling in my psychosis thegymbum's Avatar
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    Originally Posted by vnr View Post
    Like to see some evidence for this excluding personal experience...? I totally, 100%, disagree. Not only because all my knowledge on the matter scream "lies" but also my personal experience after a year of dieting with 800-1200 calories a day after being on 2500+ a day and now being able to take on a bulking diet. Sure I had to increase it slowly. But you state "not possible to ever eat as much as they did".
    lol no no, you clearly didn't understand what I was saying. I did not mean that you physically cannot take in more food again. I said that you can't do so without gaining weight. sure, you can bulk after cutting, but you can't increase your calories as high as you did when you were a lot larger without putting some of the weight back on.
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  10. #10
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    Slowly up your cals say on a weekly basis of 100 or so. You metabolism has to reacquaint itself to more food. Otherwise, it will be processed into fat.
    420/285/535
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  11. #11
    triathbrolete flinkpoyd01's Avatar
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    Originally Posted by thegymbum View Post
    lol no no, you clearly didn't understand what I was saying. I did not mean that you physically cannot take in more food again. I said that you can't do so without gaining weight. sure, you can bulk after cutting, but you can't increase your calories as high as you did when you were a lot larger without putting some of the weight back on.
    As your body weight drops, so does your BMR. Your body requires less energy to move less mass. You are correct there.

    However, as our bodies do begin to cope with a long term deficit by slowing metabolism, a magical thing can also happen: it can cope with a higher amount when you reintroduce a realistic caloric intake over a gradual amount of time. When calories are increased in an effective way, barring an underlying health problem directly impacting one's metabolism (hyper/hypo thyroidism, etc), there is no reason that a person shouldn't be able to intake their body's exact maintenance amount of calories without a gram of weight gain.
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  12. #12
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    He will have weight gain from increasing cals. Period. He will eventually get to a point where his body adjusts to a normal intake and stabalizes but an initial jump in water weight is unavoidable. as state before adjust 100 per week so weight gain is minImal
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  13. #13
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by thegymbum View Post
    lol no no, you clearly didn't understand what I was saying. I did not mean that you physically cannot take in more food again. I said that you can't do so without gaining weight. sure, you can bulk after cutting, but you can't increase your calories as high as you did when you were a lot larger without putting some of the weight back on.
    You're wrong, yet again.

    BMR is most directly impacted by LBM and not by adiposity (which is not particularly metabolically active). TDEE is directly impacted by BMR and activity.

    Thus, someone who loses 40 pounds of body fat and gains 10 pounds of LBM (net weight change is -30 pounds) can often eat far more calories and remain weight stable post weight loss than pre-weight loss.

    How does this work?

    Well, each pound of LBM increase BMR by ~ 10 calories. Thus, a 10 pound increase in LBM will increase BMR by ~100 calories, while a loss of 40 pounds of adiposity will have a relatively minimal impact on BMR.

    Next, if activity factor is increased from 1.2 to 1.5, going from relatively sedentary to one where there is exercise and more physical movement, the person in the above example would be burning 130 calories more due just to LBM and would be burning perhaps 500 calories or more in addition due to increased activity.

    Now do you understand?
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  14. #14
    Registered User FitnessCPA's Avatar
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    Gymbum,

    Basically what you're saying is that people who weigh less and/or have less LBM will require fewer calories.

    Correct?
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    Originally Posted by FitnessCPA View Post
    Basically what you're saying is that people who weigh less and/or have less LBM will require fewer calories.
    If she is, then she is incorrect, as it will depend on activity factor and delta in LBM and adiposity.
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  16. #16
    Registered User mglover92's Avatar
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    lots of great information in here guys. Thank you
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    Registered User mglover92's Avatar
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    sorry, here is another question guys. Since I lost alot of my muscle in the terrible cutting process (learned my lesson) Should I just go ahead and bulk up now? what do you guys think?
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  18. #18
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    Originally Posted by mglover92 View Post
    sorry, here is another question guys. Since I lost alot of my muscle in the terrible cutting process (learned my lesson) Should I just go ahead and bulk up now? what do you guys think?
    post pictures unless you just want us to guess what you look like. Current weight and height might suffice.
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    Registered User mglover92's Avatar
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    here are some pictures..bulk or cut? Im thinking bulk up..







    thanks guys..
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  20. #20
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    Bulk by reverse dieting. You'll lose some more weight, and then slowly gain good weight. What program do you have in mind?
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    What do you mean by reverse dieting? Im still kinda new to all this. Also I dont have a exact program. Could I bulk using p90x? Or is that program not good enough?
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    Originally Posted by mglover92 View Post
    What do you mean by reverse dieting? Im still kinda new to all this. Also I dont have a exact program. Could I bulk using p90x? Or is that program not good enough?
    Your current intake for example is 2,000 Kcal
    Your goal intake for example is 2,500 Kcal

    You increase calories by 100 Kcal each week - It breaks down to 20 g of CHO and 2 g of fat per week, your protein should already be at your body weight. Obviously these need to fit in line with your bulk macros. P90x is nothing more than an over priced gimmick that tricked people into doing what can be learned for free on the Internet. You need a real program to put on size and strength. Look up Starting Strength.
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    Registered User mglover92's Avatar
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    Originally Posted by SOJA View Post
    Your current intake for example is 2,000 Kcal
    Your goal intake for example is 2,500 Kcal

    You increase calories by 100 Kcal each week - It breaks down to 20 g of CHO and 2 g of fat per week, your protein should already be at your body weight. Obviously these need to fit in line with your bulk macros. P90x is nothing more than an over priced gimmick that tricked people into doing what can be learned for free on the Internet. You need a real program to put on size and strength. Look up Starting Strength.
    ooooh ok. I gotcha. However I am a little confused about the 20 g of CHO and the 2 g of fat per week. And Yea...I also thought that I need a better program than p90x as well...
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