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-   -   Weight loss guidelines (http://www.catalystathletics.com/forum/showthread.php?t=4588)

Troy Kerr 08-16-2009 06:38 PM

Weight loss guidelines
 
I have been attempting to drop body fat now for the past 9 months. It took off very nicely the first month, I followed a strict 19 block paleo-zone. I dropped my body fat from 17% to 14% in one month, along with 16lbs. Since then I have been experimenting with adding fat, ratios. In the 9 months I have dropped from 196lbs to 176lbs. But in the last couple of months it has seemed to become harder and harder to drop weight. My activity levels include gymnastic worker monday,tuesday, thursday, and friday for an hour each day. I currently eat a 17 block paleo-zone at base fat.

The purpose of all that information was to determine if there are any consequences to following a restricted calorie diet too long. I have been eating at base fat for the past 2 months. Is there something more I can do ? Or does anyone think I should try something other?

I thank you in advance for your time.

Arien Malec 08-16-2009 07:54 PM

If you have been eating low carb, reduced calorie for a prolonged period, you should absolutely go back to maintenance eating for a while, preferably adding a carb-up (high carb, very low fat eating at or above maintenance for 24-48 hours) beforehand.

Troy Kerr 08-16-2009 08:57 PM

Arien-

How long should I return to maintenance eating? What is the purpose of this? Are you referring to high-carbohydrate intake for an extended period?

I appreciate the feedback, I am just curios as to why you suggested this course of action.

Derek Weaver 08-16-2009 10:22 PM

Quote:

Originally Posted by Troy Kerr (Post 61439)
Arien-

How long should I return to maintenance eating? What is the purpose of this? Are you referring to high-carbohydrate intake for an extended period?

I appreciate the feedback, I am just curios as to why you suggested this course of action.

Do a search of these forums as well as Lyle's and you'll get most of your answers.

Metabolic slowdown occurs when in a calorie deficit for an extended time frame. A carb up/refeed helps bump thyroid and other hormones that tend to fall when dieting.

Maintenance eating should last 2 weeks at minimum with an average of at least 100-150 grams/carbs per day. Don't worry, you won't get fat again during that phase.

Arien Malec 08-17-2009 09:31 AM

Lyle McDonald has all the physiology here. The carb-up as I mentioned is over 24-48 hours, and is intended to reset leptin and other appetite regulatory hormones. The maintenance period is intended to help you reset your metabolism and should be, as Derek mentions, at least 2 weeks, but you might need a longer time given the extended time you've done on reduced calories.

I would also do a hard look in the mirror (literally) and ask someone you trust to give an honest opinion to see if you really need to continue to drop fat. It is very easy to fool yourself. Just based on you starting and ending weights and %bf, you've pretty clearly sacrificed some lean mass to get to your current weight.

Mike ODonnell 08-17-2009 02:38 PM

Easiest way.....Mon-Fri is lower cal/carbs.....Weekends to eat up more "whole food" carbs and some treats....keep calories in check as they still matter.

When in doubt....never do the same thing for long....body responds better to changes.....it gets bored and adapts to the same environment.

Steven Low 08-17-2009 03:25 PM

Quote:

Originally Posted by Mike ODonnell (Post 61474)
Easiest way.....Mon-Fri is lower cal/carbs.....Weekends to eat up more "whole food" carbs and some treats....keep calories in check as they still matter.

When in doubt....never do the same thing for long....body responds better to changes.....it gets bored and adapts to the same environment.

To clarify something here:

Note that weight training you want to normally stick with a cycle at least 6-8 weeks (sometimes 4 if it's intense).

With food mixing it up more often can yield better results.

The body rapidly adapts to a stimulus we more often see. We eat 3-6 (or more) times a day generally so the body can adapt pretty fast. But we only train about 5 times a week so that's why the rate of adaptation is slower.

With weightlifting especially it's important to stick with programs to facilitate adaptation.. hopping around on weightlifting like it's nutrition doesn't work as well.


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