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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01-28-2012, 12:53 AM #1
How do I up my calories without gaining the weight I lost back?
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01-28-2012, 01:03 AM #2
- Join Date: Nov 2011
- Location: Korea, Republic of
- Age: 49
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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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01-28-2012, 01:04 AM #3
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01-28-2012, 01:11 AM #4
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01-28-2012, 01:34 AM #5Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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01-28-2012, 01:48 AM #6
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01-28-2012, 01:54 AM #7
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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01-28-2012, 04:49 AM #8
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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01-28-2012, 05:12 AM #9
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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01-28-2012, 05:16 AM #10
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01-28-2012, 05:22 AM #11
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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01-28-2012, 06:08 AM #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
PL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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01-28-2012, 06:41 AM #13
- Join Date: Sep 2010
- Location: New York, New York, United States
- Posts: 52,345
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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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01-28-2012, 06:44 AM #14
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01-28-2012, 06:49 AM #15
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01-28-2012, 10:04 AM #16
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01-28-2012, 01:15 PM #17
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01-28-2012, 02:36 PM #18
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01-30-2012, 05:39 PM #19
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01-30-2012, 05:56 PM #20
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01-30-2012, 06:01 PM #21
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01-30-2012, 06:16 PM #22
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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01-30-2012, 06:28 PM #23
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