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  1. #121
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    Is dry skin, low sex drive and feeling cold constantly signs of a "soon-to-be" damaged metabolism?

    I did an amazing 3 month cut, then took a diet break for 2 weeks (christmas and new years eve, prolly gained a little fat) and now I'm back to cutting for more 3 months again (January to March). This time Im a bit worried though because in the middle of January I started feeling the symptoms described above.

    Was my break too short? Should I make another break? Maybe Reverse diet? Or even just reducing calories?

    My deficit is equal to the one on the first cut (approx. 25-30% TDEE) and i've been getting away with 1cheat meal per week

  2. #122
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    ^ Really not enough info to tell. If you cut hard for 3 months, though, a break was called for. I would probably have transitioned back into a more modest deficit. You should also get checked out by a doctor if you have these symptoms still.

  3. #123
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    Originally Posted by PhiSig2298 View Post
    Best thread in this section.. Reps off spread, OP.


    I was dealing with metabolic slowdown not too long ago. I was doing extremely low calories (1,800) for my size, lifting & cardio. I stalled out & lowered calories even more. Lost a few lbs & stalled again. Did research on metabolic damage & reverse dieting. Took a couple months to slowly bring calories up & stopped cardio. Now, cutting again @ 2,500 calories with minimal cardio (mostly metabolic resistance training) and losing FAT. Feels good to eat like a normal human & lose.

    I have progress pics in my log that's below in my sig that shows exactly how resetting metabolism helps.


    Once again, excellent thread!
    exactky this ! except i was on 1500cals and completely stuffed up my bmr and lbm dropped drastically / im now eating around 2000cals and 20min max cardio . trying to increase my metabolism and repair it

  4. #124
    Registered User Refuse2bstopped's Avatar
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    Talking

    Originally Posted by RRJ View Post
    I wonder why some individuals seem to be more affected by it than others. Over the last 3 years I've spent more than 24 months cutting. A lot of it was anywhere between 1700 to 2000 calories, with 3x weights and 3x 45 minute cardio per week. My maintenance is still right around 2850, which is what it's been for quite some time (it was higher than that at 350 lbs, of course, but I was practically doing squats just by getting out of my chair).
    LMAO @"doing squats just by getting out of my chair". I've been there man

  5. #125
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    Been subbed to this thread for long, might as well sharing my progress.

    Cliffs:
    - Was 84kg a year ago. Started counting calories to lose weight.
    - Did almost 20 minutes HIIT every single day.
    - Developed to an ED and started eating 1,200kcals or lower.
    - Lost about 22kg in just 3 MONTHS.
    - Learned more about nutrition and started eating more.
    - Weight loss stalled at 1,200kcal.
    - Settled down at 1,600kcal for about 3 weeks and then came across Layne Norton's video.
    - Started upping my caloric intake 100+ everyweek.
    - Went from 1,600kcal to 2400kcal "atm" and still losing weight.

    Still in the process to figure out my maintenance, I now consume 150g protein, 270g carbs, 80g fat.

    I'm gettin' leaner and leaner every week even tho i'm increasing my calories.
    But did any of u suffered from stubborn fat areas? Especially in the lower abs and love handles.
    I am now probably 11,5% BF looking lean everywhere in my body expect for my lower abs and love handles which have a few amount of fats around 'em.
    Last edited by ArabAesthetic; 02-06-2013 at 06:11 AM.
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  6. #126
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    End of Week 3

    Avg calories: 2550

    Weight: 185

    Weight Change: +1 pound


    Picked up a pound, but waist measurements still the same if not slightly smaller so not really worried about it. I was 188-189 this weekend after some huge meals and was feeling a little sick with flu/cold symptoms, both things that make me hold water...so I may still be flushing that out anyway.

    made scheduled progress on squats and after the scheduled sets hit a 270x1 and 300x1, so recovery from car accident is chugging along pretty good regardless of being a little under the weather all week. feel good, and look better in the mirror though virtually at the same weight. I almost thing I've lost a little more fat but the water/glycogen is increasing.

    I am going to do 2650-2700 range this week, then 2700-2800 the following week, and then reevaluate what I want to do from there. At a certain point, if the goal is to get cut as fast as possible, the diet break has diminishing returns and you are wasting time you could be cutting. Up until this point (if it works) the time was better spent on the diet break, but at some poitn got to get back to the cut. At that point I'll probably drop back down to 2,000 calories and see if I get back to a pound a week or more. Debating on how fast to drop the calories back down when the time comes.
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  7. #127
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    Originally Posted by ArabAesthetic View Post
    Been subbed to this thread for long, might as well sharing my progress.

    Cliffs:
    - Was 84kg a year ago. Started counting calories to lose weight.
    - Did almost 20 minutes HIIT every single day.
    - Developed to an ED and started eating 1,200kcals or lower.
    - Lost about 22kg in just 3 MONTHS.
    - Learned more about nutrition and started eating more.
    - Weight loss stalled at 1,200kcal.
    - Settled down at 1,600kcal for about 3 weeks and then came across Layne Norton's video.
    - Started upping my caloric intake 100+ everyweek.
    - Went from 1,600kcal to 2400kcal "atm" and still losing weight.

    Still in the process to figure out my maintenance, I now consume 150g protein, 270g carbs, 80g fat.

    I'm gettin' leaner and leaner every week even tho i'm increasing my calories.
    But did any of u suffered from stubborn fat areas? Especially in the lower abs and love handles.
    I am now probably 11,5% BF looking lean everywhere in my body expect for my lower abs and love handles which have a few amount of fats around 'em.
    That's great to hear, brother!

    Originally Posted by Retoaded View Post
    End of Week 3

    Avg calories: 2550

    Weight: 185

    Weight Change: +1 pound


    Picked up a pound, but waist measurements still the same if not slightly smaller so not really worried about it. I was 188-189 this weekend after some huge meals and was feeling a little sick with flu/cold symptoms, both things that make me hold water...so I may still be flushing that out anyway.

    made scheduled progress on squats and after the scheduled sets hit a 270x1 and 300x1, so recovery from car accident is chugging along pretty good regardless of being a little under the weather all week. feel good, and look better in the mirror though virtually at the same weight. I almost thing I've lost a little more fat but the water/glycogen is increasing.

    I am going to do 2650-2700 range this week, then 2700-2800 the following week, and then reevaluate what I want to do from there. At a certain point, if the goal is to get cut as fast as possible, the diet break has diminishing returns and you are wasting time you could be cutting. Up until this point (if it works) the time was better spent on the diet break, but at some poitn got to get back to the cut. At that point I'll probably drop back down to 2,000 calories and see if I get back to a pound a week or more. Debating on how fast to drop the calories back down when the time comes.
    Dat superbowl weight retention. lol. Keep going, I wouldn't worry about the 1lb

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    Originally Posted by lee__d View Post
    Dat superbowl weight retention. lol. Keep going, I wouldn't worry about the 1lb
    Thursday night: tacos - have you ever looked at the sodium contents of one of those prepackaged taco seasoning packets? holy crap...

    Friday night: huge amount of pork tenderloin and beef tips and red potatoes with a homemade chimichurri sauce...yeah thats got some salt in it

    Saturday night: that was so good we did it again

    Sunday night: burgers, probably a bottle of red wine myself with dinner, and then 6-8 beers during the superbowl. yep.


    but you know what? hit the goal calories on the dot and macros were more or less good with the giant amount of meat I've been eating. Its so easy when you have some spare calories to adjust up or down. Like I can eat like a pig on the weekend and hit 3500 calories, yet by the end of my "calorie week" I can bring that average back down where it needs to be.

    This process has also eased my fears of not being able to maintain my lean weight once I get there. I mean, in my opinion I am eating close to whatever I want and haven't rally gained anything.
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  9. #129
    Registered User bballchump11's Avatar
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    Originally Posted by Retoaded View Post
    End of Week 3

    Avg calories: 2550

    Weight: 185

    Weight Change: +1 pound


    Picked up a pound, but waist measurements still the same if not slightly smaller so not really worried about it. I was 188-189 this weekend after some huge meals and was feeling a little sick with flu/cold symptoms, both things that make me hold water...so I may still be flushing that out anyway.

    made scheduled progress on squats and after the scheduled sets hit a 270x1 and 300x1, so recovery from car accident is chugging along pretty good regardless of being a little under the weather all week. feel good, and look better in the mirror though virtually at the same weight. I almost thing I've lost a little more fat but the water/glycogen is increasing.

    I am going to do 2650-2700 range this week, then 2700-2800 the following week, and then reevaluate what I want to do from there. At a certain point, if the goal is to get cut as fast as possible, the diet break has diminishing returns and you are wasting time you could be cutting. Up until this point (if it works) the time was better spent on the diet break, but at some poitn got to get back to the cut. At that point I'll probably drop back down to 2,000 calories and see if I get back to a pound a week or more. Debating on how fast to drop the calories back down when the time comes.
    what is your maintenance?

  10. #130
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    Originally Posted by bballchump11 View Post
    what is your maintenance?
    thats the entire point of me doing this - it had dropped down to around 2400ish after over a year of cutting. I am trying to reestablish it up higher in the 2700/2800 range where it hopefully should be for someone my age, size, and activity level. It was tracking around 2700-2800 or so until I got below 195 pounds and then its dropped off fast. I went 6-8 weeks of tracking it at 2400-2450 before deciding to try a reverse diet/diet break.
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  11. #131
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    Originally Posted by Retoaded View Post
    thats the entire point of me doing this - it had dropped down to around 2400ish after over a year of cutting. I am trying to reestablish it up higher in the 2700/2800 range where it hopefully should be for someone my age, size, and activity level. It was tracking around 2700-2800 or so until I got below 195 pounds and then its dropped off fast. I went 6-8 weeks of tracking it at 2400-2450 before deciding to try a reverse diet/diet break.
    my bad, that's how I should have asked. Where is your maintenance supposed to be.

  12. #132
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    Originally Posted by bballchump11 View Post
    my bad, that's how I should have asked. Where is your maintenance supposed to be.
    yeah I THINK it should be in the 2700 range, but will never know unless I do this and see how far I can push it back up. I am guessing that the slowdown will amount to a 10% difference or so, plus maybe some NEAT activity increase, based on some research and reading...so I think 2400ish back up to 2700ish is a reasonable guess....may be a little higher, may be a little lower, not sure. But when dieting at around 2,000cal, thats the difference between less than a pound and a pound and a half a week! So figuring I have 10-15 more weeks of cutting left, if this works the diet break was actually more efficient (and more satisfying) timewise if I spend 5 weeks on it and it works. And I feel better, and my lifts are going well.
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  13. #133
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    Originally Posted by Retoaded View Post
    yeah I THINK it should be in the 2700 range, but will never know unless I do this and see how far I can push it back up. I am guessing that the slowdown will amount to a 10% difference or so, plus maybe some NEAT activity increase, based on some research and reading...so I think 2400ish back up to 2700ish is a reasonable guess....may be a little higher, may be a little lower, not sure. But when dieting at around 2,000cal, thats the difference between less than a pound and a pound and a half a week! So figuring I have 10-15 more weeks of cutting left, if this works the diet break was actually more efficient (and more satisfying) timewise if I spend 5 weeks on it and it works. And I feel better, and my lifts are going well.
    yeah keep updating us on your progress.

  14. #134
    Registered User anatomie88's Avatar
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    This topic is so interesting and many people can relate including me! I'm doing a reverse diet at the moment to get to maintenance. I found that last video so interesting...
    I'm lifting weights and I'm wondering could I gain any muscle with these slow increases before i actually hit that maintenance and go into surplus? Is it a good idea and beneficial to have a solid weight training program while im bumping up these cals?
    I hope I'm on the right track to achieving my goals...

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    Originally Posted by anatomie88 View Post
    This topic is so interesting and many people can relate including me! I'm doing a reverse diet at the moment to get to maintenance. I found that last video so interesting...
    I'm lifting weights and I'm wondering could I gain any muscle with these slow increases before i actually hit that maintenance and go into surplus? Is it a good idea and beneficial to have a solid weight training program while im bumping up these cals?
    I hope I'm on the right track to achieving my goals...
    I am doing the same and I feel like I am getting "fuller", and not sure if its imagination but I look bigger, and have gained a couple pounds now with waist measurements the same. Its probably replinishing water and glycogen but really whats the difference! I am going one more week (at 2700 or so) then probably back to the cut for me, that will have been 4 full weeks and I am itching to make progress again...
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    The Metabolic rate

    One thing I have personally experienced in this journey even as short as it has been this time around is when cutting back on calories to cut fat you can not make dramatic cuts for a long period of time. There was one week I cut back more than 1000 calories and gained 4 lbs of fat. At first I was shocked since my BMR is around 2,544 calories. My Calorie intake was 1900 calories. My resting metabolic rate is over 3,800 calories. So simple math tells me I should have lost around four pounds. With my body at rest. However where my Miss calculation was in my work out. I had cut my calories by 1900 and was working out anaerobically without taking in enough protein this caused my body to store my calories I took in as fat and I was burning muscle as energy. While my weight remained the same that week I found that my waist line increased and my lean body mass decreased. While I do believe in the calories in calories out concept. I also believe that aerobic versus anaerobic excersise is also important. These were great articles and thanks for putting them on here please feel free to critique my comments as I am willing to learn as much as possible on the subject of losing this disgusting fat on my body.
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  17. #137
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    Originally Posted by Texasblue View Post
    One thing I have personally experienced in this journey even as short as it has been this time around is when cutting back on calories to cut fat you can not make dramatic cuts for a long period of time. There was one week I cut back more than 1000 calories and gained 4 lbs of fat. At first I was shocked since my BMR is around 2,544 calories. My Calorie intake was 1900 calories. My resting metabolic rate is over 3,800 calories. So simple math tells me I should have lost around four pounds. With my body at rest. However where my Miss calculation was in my work out. I had cut my calories by 1900 and was working out anaerobically without taking in enough protein this caused my body to store my calories I took in as fat and I was burning muscle as energy. While my weight remained the same that week I found that my waist line increased and my lean body mass decreased. While I do believe in the calories in calories out concept. I also believe that aerobic versus anaerobic excersise is also important. These were great articles and thanks for putting them on here please feel free to critique my comments as I am willing to learn as much as possible on the subject of losing this disgusting fat on my body.
    While I agree with the general sentiment of not being so extreme (unless U NEED to drop weight fast), I'd be willing to bet you were dealing with cortisol induced water retention. You wouldn't be burning muscle and gaining fat.

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    Originally Posted by lee__d View Post
    While I agree with the general sentiment of not being so extreme (unless U NEED to drop weight fast), I'd be willing to bet you were dealing with cortisol induced water retention. You wouldn't be burning muscle and gaining fat.
    Never thought about water retention I assumed since my waist line increased but my weight remained the same I just gained fat. I will have to read up on water retention. Thank you for your input.
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    Originally Posted by lee__d View Post
    While I agree with the general sentiment of not being so extreme (unless U NEED to drop weight fast), I'd be willing to bet you were dealing with cortisol induced water retention. You wouldn't be burning muscle and gaining fat.
    ^^^This. Mostly likely water weight induced by the stress of working out and not providing your body enough calories. Seen this before with myself.
    Last edited by senoner; 02-12-2013 at 05:54 AM.

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    Week 4

    Avg Calories: 2690

    Weight: 185

    Weight Change: 0

    I think I've noticed some favorable body composition changes the last few days, will update and confirm after I have time to take some morning measurements...I am probably 14-15%, so really all I have left is a little pooch in very front lower abs, slight lovehandles (probably the hips and datass more than love handles to be honest with myself), a little bit of chest fat. The last few days I've noticed a faint line at the bottom of obliques start to come in, chest and shoulder seperation has improved, and lower stomach is flatter...top 4 abs showing better and side of the abs definitely showing better. In addition I thought I'd noticed more vascularity working out, but wasn't sure, but this would make sense now. Interesting because I was about 189 for a couple days, looking pretty "carbed up" and bloated (but pretty jacked in clothes), then it all whooshed out and I look better than before.

    Still progressing linearly with squats and pulls recovery (for those who haven't read whole thread was in car wreck and screwed hip up in November) but I think I am pushing into the last 10% or so on squats...need to order some microplates...weight training motivation is very strong...definite improvement in mood and libido which I act on when the wife is feeling generous.

    One more week at 2700 most likely then back to the cut. I honestly can't wait to get back to it because I am feeling very confident I am going to get a good result. I am also not sure that recomping is totally a lost cause in small doses. I almost think you can recapture some lean mass that you've lost through a long cut, not necessarily build new mass, but possibly regain some. disclaimer: I have absolutely no proof of that, and I don't think anyone else does either, but I do think that some of the experts that we take as gospel have hinted at that as well.

    Once I settle somewhere in the 175 range I am going to initiate this process again and probably sit at maintenance for a while and see what happens before edging into a slow bulk. This whole process has really given me confidence in what I can do once I get down to my base weight and its time to work back up from there.
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    This is relevant to our interests. Yes, it's with regards to contest prep diets, but we can get something out of it.




    -What is an optimal way to incorporate refeeds during a cut? How do you know you need a refeed? and Whole day vs few hours? Weekly vs every 2 weeks vs every 4th day ? How many carbs?


    -After a typical fat loss phase (12-16 weeks), what is the most optimal method of reverse dieting in order to transition from a fat loss phase into a muscle gaining phase? Thanks!"
    Last edited by lee__d; 02-14-2013 at 06:38 AM.

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    Week 5

    Calories: 2710

    Weight: 187

    Weight Change: +2

    OK so weight crept up another pound or two, not that worried about it. This is the end of elevated calories, 5 weeks in all, last 2 weeks at 2700. I am gonna drop back down to 2300 or 2400 this week, then drop again the next week. I'll update everyone on whether or not my weight loss returns to a higher rate and therefore if my maintenance rate was increased by this process.

    If I had to bet, I bet I'll drop to 184ish in the first week, which I was hovering in the 184-185 range every morning before starting this, because I think fat-wise I still lost a slight bit through the last few weeks, judging by mirror and measurements...knowing the way I react...I am guessing on Friday night I have some adult beverages and then wake up 3 pounds lighter the next day. Maintenance rate before this activity was around 2400...I'm hopeful that I have increased it a little bit, we will see. I feel confident that I have, in that my measurements have slightly decreased over the last 5 weeks even with the elevated calories. Psychologically I am super motivated to get back on the cut. Lifts are going good, back up to 255x5 on squats and still going 5 pounds a week.

    So now we will get tangible results on how this worked!
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    Originally Posted by Retoaded View Post
    Week 5

    Calories: 2710

    Weight: 187

    Weight Change: +2

    OK so weight crept up another pound or two, not that worried about it. This is the end of elevated calories, 5 weeks in all, last 2 weeks at 2700. I am gonna drop back down to 2300 or 2400 this week, then drop again the next week. I'll update everyone on whether or not my weight loss returns to a higher rate and therefore if my maintenance rate was increased by this process.

    If I had to bet, I bet I'll drop to 184ish in the first week, which I was hovering in the 184-185 range every morning before starting this, because I think fat-wise I still lost a slight bit through the last few weeks, judging by mirror and measurements...knowing the way I react...I am guessing on Friday night I have some adult beverages and then wake up 3 pounds lighter the next day. Maintenance rate before this activity was around 2400...I'm hopeful that I have increased it a little bit, we will see. I feel confident that I have, in that my measurements have slightly decreased over the last 5 weeks even with the elevated calories. Psychologically I am super motivated to get back on the cut. Lifts are going good, back up to 255x5 on squats and still going 5 pounds a week.

    So now we will get tangible results on how this worked!
    Can't wait to see this, i have also started reverse dieting (my maintenance should be at my activity level and such somewhere around 2300-2400 calories~, I was eating 1400-1500 for 3 weeks with no weight loss, tryed to have a re-feed to break threw 'stalls' or 'whooshes' but nothing was broken, so I probably wasnt in a deficit even eating at 1500 and working out 3x per week hard exercise and being daily active, and im 18 years old too, also noticing a dead appetite which can make me eat 500-700 calories a day and feel OK, which is truely weird..

    Right now, i've started to increase calories by 100 (eating 1600) for a week, then increasing to 1700..etc, do you think this rate is good? or should I increase by 200 instead? as im not that severely metabolically damaged? im feeling 100 each week is TOO slow, and would take me over 2 months to get back to my normal maintenance level, but increasing by atleast 150-200 weekly calories would be great until i settle at 2,000 then i'll increase just by 100?
    Get in fellas: http://forum.bodybuilding.com/showthread.php?t=151027823 - Grendizer's cutting log!

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    Originally Posted by Grendizer View Post
    Can't wait to see this, i have also started reverse dieting (my maintenance should be at my activity level and such somewhere around 2300-2400 calories~, I was eating 1400-1500 for 3 weeks with no weight loss, tryed to have a re-feed to break threw 'stalls' or 'whooshes' but nothing was broken, so I probably wasnt in a deficit even eating at 1500 and working out 3x per week hard exercise and being daily active, and im 18 years old too, also noticing a dead appetite which can make me eat 500-700 calories a day and feel OK, which is truely weird..

    Right now, i've started to increase calories by 100 (eating 1600) for a week, then increasing to 1700..etc, do you think this rate is good? or should I increase by 200 instead? as im not that severely metabolically damaged? im feeling 100 each week is TOO slow, and would take me over 2 months to get back to my normal maintenance level, but increasing by atleast 150-200 weekly calories would be great until i settle at 2,000 then i'll increase just by 100?
    I was eating at 2,000, the first week I ate 2,200-2,300 knowing that I was still below maintenance, then from there I intended to increase 100/week but ended up closer to 150/week. I think you can increase a little faster while you are still comfortably below where maintenance should be, then slow it down. I think JasonDB in his diet break video starts with 2 weeks at 10% below maintenance, and then increases, but i'd double check that. you could probably increase by 200 the first few weeks to 2000, then by 100 or so....I'd see what Lee or others think also...I think anywhere in that range you are not going to screw yourself up.
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    Hi Guys great thread, I’ve just started training and soaking up information like a sponge at the mo.
    I'm over 30% bf and have yoyo dieted for the last 10 years, I’m 2 months into training at the moment and dropped 2lbs a week since xmas and eating around 2000 - 2500 cals and doing fasted / steady state cardio most days. My fat % hasn’t changed at all in the 6 weeks according to my withings scales so i figure my weight loss is mostly water / muscle loss which is disheartening.
    I am now changing to weights circuit training 3 times a week and 3 HIIT spin bike sessions. I'm trying to work out my BMR using online calculators but they vary anything from 2000 - 3000 cals a day (im 5'10 205lbs and aiming for 6 training days a week) Does anyone know the best way of calculating my BMR? i guess its a best estimate approach but i just thought i'd ask, the light has finally come on for me and i realise understanding metabolic rate is key to my training
    For instance if i use an online BMR calculator and say i put my detail in and select i have moderate activity level. This puts me at 3000 maintenance. On one day i burn 400 cals doing a HIIT session. Should i be eating at 2700 (300 under 3000 maintenance) or 3100 (Maintenance + exercise - 300)? I want to keep my metabolism as high as possible based on the info from this thread.
    Thanks guys and keep up the good work everyone, this is a great thread to learn from

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    Originally Posted by PJ03029174 View Post
    Hi Guys great thread, I’ve just started training and soaking up information like a sponge at the mo.
    I'm over 30% bf and have yoyo dieted for the last 10 years, I’m 2 months into training at the moment and dropped 2lbs a week since xmas and eating around 2000 - 2500 cals and doing fasted / steady state cardio most days. My fat % hasn’t changed at all in the 6 weeks according to my withings scales so i figure my weight loss is mostly water / muscle loss which is disheartening.
    I am now changing to weights circuit training 3 times a week and 3 HIIT spin bike sessions. I'm trying to work out my BMR using online calculators but they vary anything from 2000 - 3000 cals a day (im 5'10 205lbs and aiming for 6 training days a week) Does anyone know the best way of calculating my BMR? i guess its a best estimate approach but i just thought i'd ask, the light has finally come on for me and i realise understanding metabolic rate is key to my training
    For instance if i use an online BMR calculator and say i put my detail in and select i have moderate activity level. This puts me at 3000 maintenance. On one day i burn 400 cals doing a HIIT session. Should i be eating at 2700 (300 under 3000 maintenance) or 3100 (Maintenance + exercise - 300)? I want to keep my metabolism as high as possible based on the info from this thread.
    Thanks guys and keep up the good work everyone, this is a great thread to learn from
    the calculators are just to get you in a ballpark - you already have the info you need - you've been losing 2 pounds a week at 2,000-2,500 calories...thats all you need to know. As I came down in weight, when I was your size I was around 2800-2900, with weight lifting only...but it varies from person to person.

    your withings scale doesn't mean jack chit...use a tape measure...those scales are notoriously inaccurate.

    how confident are you in the 2000-2500 number, because thats a big range...also you can't double count the HIIT calories...number 1, they may be overestimated, but most importantly that is already taken into account by the activity level...so just look at the overall picture, don't try to count in or out specific activities.

    What I would do if I am you. eat at 2500, just average 2500 by the end of each week, and track your weight for 4 weeks, and see what you are losing...if you are 1 pound then you KNOW your maintenance is 3000...forget the calculators...make sense?
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    It does, thanks Retoaded thats exactly what il do and thanks for clearning up the double count on the HIIT calories

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    Thought I would chime in here with my data as well for comparison.

    I'm currently in week 6 of an 8 week reverse diet. After nearly 2 years of cutting my progress had stalled hard so I figured I'd give this a try. Started the reverse at 1800 calories @ 197.8 lbs. Currently after 6 weeks I'm at 2400 calories @ 196.4 lbs (1.4 lbs down). So far so good.

    Anyone have advice on how to come off the reverse best? I'm thinking just straight cut right back to 1800 and hopefully ride the increased metabolic rate for some quick fat loss.

  29. #149
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    Originally Posted by Tjksask View Post
    Thought I would chime in here with my data as well for comparison.

    I'm currently in week 6 of an 8 week reverse diet. After nearly 2 years of cutting my progress had stalled hard so I figured I'd give this a try. Started the reverse at 1800 calories @ 197.8 lbs. Currently after 6 weeks I'm at 2400 calories @ 196.4 lbs (1.4 lbs down). So far so good.

    Anyone have advice on how to come off the reverse best? I'm thinking just straight cut right back to 1800 and hopefully ride the increased metabolic rate for some quick fat loss.
    I would recommend to push intake up as high as you can, and sit that new maintenance anywhere from 2-4 weeks before cutting again.

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    Originally Posted by Retoaded View Post
    I was eating at 2,000, the first week I ate 2,200-2,300 knowing that I was still below maintenance, then from there I intended to increase 100/week but ended up closer to 150/week. I think you can increase a little faster while you are still comfortably below where maintenance should be, then slow it down. I think JasonDB in his diet break video starts with 2 weeks at 10% below maintenance, and then increases, but i'd double check that. you could probably increase by 200 the first few weeks to 2000, then by 100 or so....I'd see what Lee or others think also...I think anywhere in that range you are not going to screw yourself up.
    Valuable information, I got some good news today, my appetite is much better after averaging 1600 calories (eating 1600-1650 calories) today is my third day and im feeling that my appetite is opened, and that I can even consume more now (had a dead appetite last days), I will keep at consuming 1,600-1,650 till next saturday, then from Sunday i'll begin increasing to 1,700-1,750, I will make it by 100-150 calories until i reach my 2,000 then i'll start focusing more on just not going over 100 calories (past the 2,000), also today noticed some better pumps and vascularity at the gym (I mainly increased carbs), and keeping fats at 40-45g.. will be posting later the reverse news!
    Get in fellas: http://forum.bodybuilding.com/showthread.php?t=151027823 - Grendizer's cutting log!

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