I DONT KNOW WHY I FEEL NEW AGAIN

So I started Feb 6 of this year at 300 lbs. I am now sitting right around 228lbs.

For some reason its like my brain rebooted as far as nutrition.

When people say burn more than you consume.

Is that to say

If you took in 1500 calories for example in a day, you would have to burn more than that in the given day? Thats including calories burned just by sitting around doing nothing as well?

So if you ate 1500 calories, and burn 2500 just by sitting. But through cardio and weights lets say you burn another 1000 calories.
So you thus in effect burned 3500 calories for the day. So that means you burned 2000 over what you took in.

Am I correct? I guess I get confused when people say just burn more than you consume. If that was the case, I should still be losing weight per say.

BMR- Basal Metabolic Rate, is the amount of calories your body consumes without any activity throughout the day.

Add the calories from activity/exercise to your BMR, then you will have the amount of calories you burn daily.

You want your calorie intake (i.e.-Food) to be slightly less (500cals) than that total for your body to catabolize adipose tissue (fat) for energy.

~Summary~

BMR + cals burned from activity/exercise = Daily calorie consumption

Daily calorie consumption - Food intake calories = #1 or #2 (see below)

#1- positive amount (FAT LOSS)(Ideally, 500 calories)
#2- negative amount (FAT STORAGE)

-Joe

Well done, onlettinggo. Merit worthy response!

So at 29 years old weighing 228 lbs I should be taking in around 2250 calories a day. So really I should drop it down to about 1700 - 1800 calories a day to continue fat loss?

Does that sound correct?

66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

You will also lose muscle my friend too...wich is a no no, the more lean mass you have the faster your metabolism will be and the better you will look...Don't just go by numbers, go by bodyfat%...you don't wanna be a smaller fatter person, if you try to do everything all at once where do you go from there? 1000 calories a day? See the body adapts very qucikly and wants to find its set point...Introduce things slowly, then when fat loss slows down change a few things up...less carbs, thermo products, more cardio, etc...if you do it all at once you will be out of options!

Thanks JJ

Well thats the thing. I dont know where do go now.

When I started out it was low carbs, high protein, mild fat.

Lots of cardio (7 days a week), moderate weight training.

I dropped almost 70 lbs in 6 1/2 months doing this.

Now it seems I keep fluctuating around 228 - 231 lbs. I have tried taking in around 250g of carbs a day, around 250g of protein a day, and doing this with low fat diet.

I have been taking Lipo6X which seems to somewhat help but it doesnt seem to give me that intense kick like I would hope.

Maybe my body just doesnt respond to this?

Any suggestions?

Change up how you do your cardio.

If you were doing interval training, hit some steady state. If you were doing steady state, try interval.

Try stair sprints, try suicides.


Switch it up, your body has adjusted to your routine. Change intensity, duration, the types of cardio you are doing

How often are you eating meals? Break it up into 6 smaller meals during the day.

Keep in mind you will never lose as quickly as when you first start working out, but if you have plateaued it is time to change some things up.

I eat around 6 small meals a day starting at around 6:30 in the morning when I have breakfast.

There seems to be some arguement about cardio first thing in the morning on an empty stomach. Would this benefit? I was doing all steady state cardio for around 45 minutes.

Maybe I will try interval. It would seem the days that I would do that, or even a small bit of HIIT at the end of my caradio routine it would kick my metabolism into high gear and I would be somewhat lighter the next day.

I am no personal trainer I just speak from experience, so if I am wrong I'm sorry :) I can say that if you are working out and not losing weight or BF%, it could be due to the intensity of cardio. Your body does get into a routine and it does not perform, what I should say is that your body gets better. The 30 minutes of cardio you may have started off huffing, puffing and sweating becomes a walk in the park. My philosophy on cardio is if you are not wishing it was over then you are not working hard enough!

Another thing to be in tune is your diet sometimes it needs to be switched up, carb cycling, throw in a cheat meal, really confuse your metabolism.

It is a stupid saying but the definition of insanity is doing the same thing over and over and expecting a different outcome. It just does not happen. Good Luck and I hope my rambling made some kind of sense, lol!

Marty,

I looked at your pics and WOW you should be super proud of yourself! You have come a long way. I am giving you a merit for your hard work and dedication!

Thanks for the merit and thanks for the compliments!! It really is one of the main driving forces that keeps me doing this. Aside from the fact that I don't want to end up 36 with a whole list of health issues.

I started thinking about it last night.

Just like you said. That 30 minute cardio workout that used to kick my ass, really doesnt anymore. Sure I break a sweat, and I do wish it was over, but I wish it was over out of pure boredom.

I think its time to step up my game. Really kick my ass when it comes to my cardio. Also do more things when it comes to cardio. That way my body takes longer to adapt.

I guess the name of the game is "change"

Don't do cardio first thing in the morning on an empty stomach.

It will degrade muscle tissue and you won't be able to work out as hard because you are in nutrient deprivation. No need to kick your metabolism into "store fat" mode.

Sure you'll see short term reductions in weight (notice I didn't specifically say fat), but you'll hurt yourself in the long run.

I tend to disagree a tad bit...If ur diet is on point and you have the time for it, I'd do cardio 1st thing in the morning on an empty tummy...U can tap into the fat reserves quicker cause u've been in a fasted state for 8 hrs....bout 99% of people I know who compete do their cardio 1st thing in the morning during contest prep...then if they are doing 2 sessions a day do the 2nd post workout or before bed. I've had my best luck get'n very lean when I did my cardio 1st thing upon wake'n....

A tad bit? You dont have to tip toe around it Jer, I have thick skin ;)

lol...

Here's some information from Layne Norton regarding fasted cardio.

I've been arguing against this BS for years diligently explaining why I did not believe it provided an advantage as opposed to fed-state cardio. And finally, a study comes out examining exactly that. Happy to say it looks like we can put this myth to rest.

1: J Appl Physiol. 2008 Apr;104(4):1045-55. Epub 2008 Feb 14.
Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake.
De Bock K, Derave W, Eijnde BO, Hesselink MK, Koninckx E, Rose AJ, Schrauwen P, Bonen A, Richter EA, Hespel P.

Research Center for Exercise and Health, F.A.B.E.R. - K.U.Leuven, Tervuursevest 101, B-3001 Leuven Heverlee, Belgium.

Skeletal muscle gene response to exercise depends on nutritional status during and after exercise, but it is unknown whether muscle adaptations to endurance training are affected by nutritional status during training sessions. Therefore, this study investigated the effect of an endurance training program (6 wk, 3 day/wk, 1-2 h, 75% of peak Vo(2)) in moderately active males. They trained in the fasted (F; n = 10) or carbohydrate-fed state (CHO; n = 10) while receiving a standardized diet [65 percent of total energy intake (En) from carbohydrates, 20%En fat, 15%En protein]. Before and after the training period, substrate use during a 2-h exercise bout was determined. During these experimental sessions, all subjects were in a fed condition and received extra carbohydrates (1 g.kg body wt(-1) .h(-1)). Peak Vo(2) (+7%), succinate dehydrogenase activity, GLUT4, and hexokinase II content were similarly increased between F and CHO. Fatty acid binding protein (FABPm) content increased significantly in F (P = 0.007). Intramyocellular triglyceride content (IMCL) remained unchanged in both groups. After training, pre-exercise glycogen content was higher in CHO (545 +/- 19 mmol/kg dry wt; P = 0.02), but not in F (434 +/- 32 mmol/kg dry wt; P = 0.23). For a given initial glycogen content, F blunted exercise-induced glycogen breakdown when compared with CHO (P = 0.04). Neither IMCL breakdown (P = 0.23) nor fat oxidation rates during exercise were altered by training. Thus short-term training elicits similar adaptations in peak Vo(2) whether carried out in the fasted or carbohydrate-fed state. Although there was a decrease in exercise-induced glycogen breakdown and an increase in proteins involved in fat handling after fasting training, fat oxidation during exercise with carbohydrate intake was not changed.

"F blunted exercise-induced glycogen breakdown when compared with CHO (p=.04). Neither IMCL breakdown (p=.23) nor fat oxidation rates during exercise were altered by training. "


What I'm getting out of this is the fasted state had less energy to go into training because their glycogen reserves were not tapped into as sufficiently as those in the fed state. So you burn the same amount of fat in the fasting state, but you don't have the extra energy to burn more fat like you would in the fed state.

Also, to point out, this study doesn't mean anything. The sample size was 20 people followed over 6 weeks. That's not large enough or long enough to provide any information other than conjecture. Although this study does provide some information against fasted state cardio, there would need to be a more definitive study done before anything could be said concretely