really slow metabolism?
- 06-28-2011, 08:52 PM
really slow metabolism?
So I must have the worlds slowest metabolism.
6' tall currently 183lbs, 34 years old.
lift 5x week (hour)
cardio 1-2x a week
currently taking in 2400 cals and GAINING weight.
all the calculators out there say I should be eating like 2800/day just to maintain.
can my metabolism really be that slow?Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
- 06-28-2011, 10:48 PM
I have you beat, big time.
I feel like to get to 6-8% bf id have to do 2hrs of cardio a day, and eat 500 calories..lol
It sucks, but if you have to lower your calories, lower them. Currently just to maintain 12%ish bf I am doing 5hrs of cardio a week, and eating 1300-1500 calories depending on the day. To start losing again I am going to have to add cardio, or cut calories further.
06-28-2011, 10:58 PM
06-28-2011, 11:05 PM
alright... good to hear. I keep reading where guys my size are eating 2800-3200 cals a day to maintain... I was like whoa! Id be fat as hell!
Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
06-29-2011, 08:11 AM
Same here fellas. Slooowwww metabolism.
I also do 5 cardio + 5 training sessions per week and eat a pathetic ~2,000 calories on average. I have had my thyroid values checked repeatedly, only to find thewm in normal ranges.
I tried the product SHIFT (ramps up thyroid fascilitation) and it did nothing for me except for increase my hunger.
So, I have been relegated to practicing the following:
I rotate/fluctuate between moderate and low calorie days. I do the same with carbs. Protein and fats remain constant except for binge day where I lower the protein intake significantly. I get constipated when I eat lie a pig IF high protein amounts are included (weird).
Typically, my week looks like this:
3 moderate calorie days (2,000-2,200 or so) <-------lower carb (<100 grams)
3 low calorie days (1,500-1,700 or so) <-------low carb (< 30 grams)
1 cheat day (3,000-3,500 calories)<------binge on whatever I want
This seems to work for me; although I NEVER get used to it.
Every day is a battle to stay on course.
It is what it is. I have taken a few days off fromt his tightly rescticted regimen and I immediately blow up
06-29-2011, 08:46 AM
It might not even be a slow metabolism, your in the same boat i am, we have desk jobs. We sit ALL day. That definitely doesnt help out calorie & fat burning needs at all. I resort to using my lunch & any available break to do anything that involves me moving, fast-paced walk, run to the mini-gym next door and crank out a couple of sets ect. In our case diet is especially crucial. Its not just how many calories we take in, its also what kind of calories are we consuming.
06-29-2011, 09:48 AM
You look pretty lean in your Avatar! Can you get that lean on those types of calories, or do you have to drop them lower/more cardio?
06-29-2011, 07:10 PM
06-29-2011, 07:36 PM
06-30-2011, 07:44 AM
Same here. T3 blows for me as well. I won't touch clen (orally anyway, I would consider using it as part of a transdermal) due to the potenial heart damage.
06-30-2011, 04:39 PM
06-30-2011, 05:40 PM
06-30-2011, 05:47 PM
TSH and t4 and t3 values won't show you anything in regards to reverse t3. Matter of fact, if that's the case more than likely they WILL be in normal range.
06-30-2011, 08:15 PM
06-30-2011, 08:19 PM
06-30-2011, 08:27 PM
06-30-2011, 08:33 PM
06-30-2011, 08:39 PM
sure thing bro.
Actually, I'm gonna point you over to my boy beast's thread called "the official hypothyroidism thread"
The Official Hypothyroidism Thread
Basically. For a number of reasons. Low iron, low/high cortisol, extreme dieting, etc.. your body starts converting all of it's t4 into what's called reverse t3 instead of actual t3. It's a defense mechanism for the body to slow itself down. Eventually the reverse t3 (being chemically structurally almost identical to actual t3) fits inside of the same receptors t3 should be in and blocks the t3 from actually reaching these receptors. This leads to all the same exact symptoms of hypothyroidism despite good numbers on tsh, t4, and t3 that would indicate NOT being hypo.
Myself and beast are both going through this right now and fixing it. The treatment is to drop any and all t4 you might be on, and do t3 only. The t3 only will lower your tsh, shut down your body from producing anymore t4, and since the only source of reverse t3 is t4, stops your body from being able to produce and make anymore reverse t3. At this point, it's a waiting game, and a matter of allowing what already in your body to decay, and cldear out of the receptors so that actual t3 can be allowed to enter. And this process takes about 12 weeks for it completely flush out of the receptors.
Read some of his links in post number 2 and do some googling. I sound like a nut....I know, but I promise I'm not completely off my rocker
06-30-2011, 08:46 PM
Anyone here using HIIT, running burst sprints, etc? Plenty of evidence suggests that this form of exercise raises metabolism and keeps it there long after the session is over. It's also shown to be less catabolic than traditional cardio.
06-30-2011, 08:48 PM
06-30-2011, 08:50 PM
06-30-2011, 09:20 PM
06-30-2011, 09:22 PM
06-30-2011, 09:46 PM
As someone who spent most of my life as the chubby kid believing that I was never going to change, I'll throw in my 2 cents on this topic:
First of all, I've lifted for many years. I was relatively big, but never cut. Body fat probably hovered in the mid to high teens. Like most people, I believed that the issue was just a lack of cardio. So I'd do more cardio, lose a bit of fat, but then if I ever got off the routine it'd all come rushing back. It wasn't until the beginning of this year, after 13 years of lifting, that I realized it ALL comes down to diet. I'm not just talking about "eating clean," which I normally tried to do, I'm talking about being scientific about it and tracking your precise macro-nutrients daily.
So, starting at the beginning of this year, I began using the MyFitnessPal app on my phone daily. It told me I needed 1900 calories a day for my weight loss goals. I began the journey at 215 lbs. At that point, I would do at least 20 minutes of cardio 6 days per week, even on lifting days of course. And the weight started coming off quickly. All the while I kept gaining strength as well. Everything went along swimmingly until I got down to 195 or so. I was still making strength gains, but the fat loss stopped, so I figured I needed to retool things.
What I eventually came to realize is that (at least for me), finding foods that I could get the most quantity for the lowest number of calories was important, thus I eat a significant amount of cottage cheese and egg whites, as well as lots of veggies, good protein sources, etc etc. Also, the carb intake doesn't matter nearly so much as keeping your simple sugar intake as low as possible. The only way to accurately track all this is by being diligent with a website like My Fitness Pal.
Anyway, I switched things up, did more HIIT, and the weight slowly kept coming off. As you work your way towards the single digit bodyfat percentages though, you end up hitting the top of the bell curve. Your strength gains stop, your body is operating at full efficiency, and weight all of a sudden just wants to start dropping off. It's a double edged sword though b/c it also becomes easy to lose muscle. For me, that is the point it has got to now, so again I have to restructure things for strength gains.
Through this whole adventure I learned a few things. First, if you aren't losing weight, track your calories, and keep lowering them until you see the results you want. Don't worry about what your caloric intake "should" be; everyone is different. Also, sugar is the worst thing you can have in your diet -- keep that out of your diet, and you'll have a huge advantage. Further, tons of cardio isn't the answer. Your priorities should be (1) your diet, and (2) intense lifting. This in turn will kick up your metabolism to levels that you didn't believe were possible. As BMCJames pointed out in his awesome photo log (and I agree), you should think of cardio purely in terms of exercise for your lungs and heart. I now only do 10 minutes of intense cardio every other lifting day and like I said, I have to keep ramping up my calories to prevent excessive weight loss. On two non-lifting days, I have now switched to doing 90 minute hot yoga sessions, which is a new experience, but one that I would encourage other bodybuilders to try. It really emphasizes weak points and will make you drop weight like there is no tomorrow.
Anyway, as I said, that's just my 2 cents. These are the things I've picked up having dropped 35 pounds in the last 6 months and being into single digit body fat for the first time in my life, so hopefully it's worth something!
06-30-2011, 09:53 PM
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