Diet Stalled.. sort of

[Miss Muscle]

What is tdee? I thought his calories were 2100...not 3000. Am I getting mixed up here?

 

[3J]

up your fats and protien to make up for the rest..

add about 40g protien and 30g fats

 

[3J]

What is tdee? I thought his calories were 2100...not 3000. Am I getting mixed up here?

yup..

on his resting days, he eats close to his baisal metabolic rate at 2100 calories.. on workout days, he eats 500 calories under his tdee (total daily energy expenditure) at about 2500

it's the way i set up diets.. obviously your not gonna eat the same on the days your not working out..

 

[ziigz]

just a diff philosophy bud.. dont think too much about it.. i dont like dextrose on a cutter.. a semi-simple carb works fine imo...

but iv heard people use dextrose with success..

the pwo bagel is actually narks idea if i recall correctly..

Right.. I was just curious.. I know there a lot of differing philosophies, but I agree that dextrose while cutting might be risky.

i miss eat.. hes a good guy...

im not saying he gave bad advice.. but remember your body does everything it can to get into homeostat... seems thats where your at.. so if you change it up your body will react.. especially if you add two more cardio days.. doesn't have to be empty stomach.. just do 45min low intensity.. dont go over 140bpm..

also you can lower the weights, up the reps in your workout session, and give yourself 30 sec rest between sets and 1 min between exercises.. this does a good job of shedding fat.. gets me sweating BIG TIME

Yeah, eat's advice worked well for a couple months, but yeah I think changing things up is probably necessary at this point to get out of homeostasis. AM cardio on rest days would probably work best, since that's really the only time you're glycogen is in a somewhat depleted state? For LI cardio, I keep it between 115 - 125 BPM.. I calculated that using the formula: 220 - 27 = 193 * .6 = 115.8 and 193*.65 = 125.45

How many additional days of AM cardio would you add? And you would replace PWO HIIT cardio with LI cardio and increase it to 45 mins?

 

[3J]

Right.. I was just curious.. I know there a lot of differing philosophies, but I agree that dextrose while cutting might be risky.



Yeah, eat's advice worked well for a couple months, but yeah I think changing things up is probably necessary at this point to get out of homeostasis. AM cardio on rest days would probably work best, since that's really the only time you're glycogen is in a somewhat depleted state? For LI cardio, I keep it between 115 - 125 BPM.. I calculated that using the formula: 220 - 27 = 193 * .6 = 115.8 and 193*.65 = 125.45

How many additional days of AM cardio would you add? And you would replace PWO HIIT cardio with LI cardio and increase it to 45 mins?

i love it!! look at you with all that math!! lol..

let's do this.. take baby steps..

keep your cardio sessions the way they have been, same intensity, same thing.. just add two days of am low intesity empty stomach cardio.. and bump up that hr to 130....

report back in 2 weeks... we'll move forward from there..

 

[ziigz]

One other thing.....if the cals are too low your metabolism slows down because it has nothing to "work on". I myself can lose fat on 2000 cals. Although cardio is 6 days a week then. Still something to think about.

Also add more veggies in your diet! They are healthy and full of nutrients and good to nibble on in between meals to keep your metabolism going.

haha.. yeah I'm really slacking on the veggies.. Never was a fan, but what kinda veggies could I add? P.S. absolutely HATE celery and bell peppers.. anything but those two and I can probably down with my eyes closed

 

[3J]

anything that's green and leafy buddy..

brocolli??

 

[ziigz]

i love it!! look at you with all that math!! lol..

let's do this.. take baby steps..

keep your cardio sessions the way they have been, same intensity, same thing.. just add two days of am low intesity empty stomach cardio.. and bump up that hr to 130....

report back in 2 weeks... we'll move forward from there..

haha math is my forte (electrical engineer here). Okay, will do with regards to the am cardio.

 

[ziigz]

anything that's green and leafy buddy..

brocolli??

Yeah I don't mind broccoli.. just eat it throughout the day, as MM suggested? Does it even count towards my caloric intake (since its a fibrous veggie)

 

[3J]

yea and no... it can count as carbs.. but since it has virtually no impact on your insulin levels it doesn't really matter..

btw your gonna go to war with your toilet..

 

[ziigz]

yea and no... it can count as carbs.. but since it has virtually no impact on your insulin levels it doesn't really matter..

btw your gonna go to war with your toilet..

hah, I was already at war with it last week towards the end of my first refeed day I'm guessing it was because it was such a drastic change in my diet after 4 months of dieting that my body went nuts.

 

[ziigz]

Btw Jamie, Is cardio PWO on my refeed day a waste of time? It also seems like it may be counterproductive to the whole purpose of refeeding.

 

[3J]

Btw Jamie, Is cardio PWO on my refeed day a waste of time? It also seems like it may be counterproductive to the whole purpose of refeeding.

your refeeding on a workout day??

 

[ziigz]

your refeeding on a workout day??

Well, everything I read about refeeding said to plan your refeed days on a workout day. Not good?

 

[3J]

hummm.. iv heard contradicting philosophies... iv had guys do refeeds on leg days, which is a great idea...

you could also lower your calories and refeed on off days...

but since the way your doing it right now works for you, i'd say keep it as is, but minus the cardio.. the point of the refeed is to overdo the carbs.. u do cardio, your body eats up those carbs..

 

[ziigz]

hummm.. iv heard contradicting philosophies... iv had guys do refeeds on leg days, which is a great idea...

you could also lower your calories and refeed on off days...

but since the way your doing it right now works for you, i'd say keep it as is, but minus the cardio.. the point of the refeed is to overdo the carbs.. u do cardio, your body eats up those carbs..

That's what I thought.. From what I can tell, the point of refeeding is to completely fill glycogen levels and let just enough spill over so that your body's leptin levels are increased.. but as you said, it kind of doesn't make sense to workout that day if you're gonna deplete your glycogen stores, defeating the whole purpose of refeeding.

 

[ziigz]

I also began AM cardio today, as I was on a rest day (did back/bis yesterday). I seem to be having a hard time getting my hr up to 130bpm for the first 5 - 10 mins even though I was fast walking and had a good incline going. Maybe I'll start off with a light jog for 2 -3 mins to get the blood flowing... I don't have this problem when I do cardio PWO. P.S. AM cardio is awful esp 45 mins of it :/

 

[3J]

That's what I thought.. From what I can tell, the point of refeeding is to completely fill glycogen levels and let just enough spill over so that your body's leptin levels are increased.. but as you said, it kind of doesn't make sense to workout that day if you're gonna deplete your glycogen stores, defeating the whole purpose of refeeding.

well said my friend!!!

you could also up your carbs to a certain degree and refeed on your leg days.. no cardio...

i personally refeed on sundays, where i ant doing shit..

 

[3J]

I also began AM cardio today, as I was on a rest day (did back/bis yesterday). I seem to be having a hard time getting my hr up to 130bpm for a good 5 - 10 mins even though I was fast walking and had a good incline going. Maybe I'll start off with a light jog for 2 -3 mins to get the blood flowing... I don't have this problem when I do cardio PWO. P.S. AM cardio is awful esp 45 mins of it :/

tell me about it...

but as t-mos used to say (rip, i miss that guy) if this shit were easy, everyone would be doing it...

i gotta be up tomorrow morning for 45min of am cardio myself... yay!!!!!

 

[ziigz]

tell me about it...

but as t-mos used to say (rip, i miss that guy) if this shit were easy, everyone would be doing it...

i gotta be up tomorrow morning for 45min of am cardio myself... yay!!!!!

haha good luck bro.. I got a dentist appointment tomorrow AM to have 2 teeth filled so I'm not having a good morning either.. fuck if I know how I'll eat with my mouth numb half the day.. but yeah AM cardio sucks.. I got a treadmill at my place with a tv in the room, so I just stream some videos from my computer to watch episodes of shows I missed. I dunno how else I'd get through it.