no menstrual cycle--help
zfitgal
Posts: 518 Member
Hi everyone!!!This was my training schedule I weight train heavy 4x a week, and I did 2.5 hours a week of Hit cardio and 1 hr of steady state...I lost 12 pounds and I couldn't get lower then 133, but my bf% kept dropping ..i was eating 1850 calories a day and I was really happy with the way I looked...Then I missed my first period, didn't think anything of it because it happens...then I missed it the following month and I started getting depressed, unmotivate...i started feeling weaker. The following month the week before I was supposed to get my period i became very bloated and my muscles started to look like they were turning to mush, and my period never came...I went to my Dr and of course she said I was fine just lessen up exercise...i went to another Dr. and he did a swipe saliva test and said my estrogen level was low and cortisol was high. I was advised to stop exercising and gain around 10 
and just relax until my period returns...so I gained the weight and stopped exercising...So i gained the weight and i feel GROSS so i decided to start trackibg myself again...so i started eating the same 1850 calories i was eating when i worked out and im currently maintaining...my question is when I go back to the gym I'd like to lose this weight I have put on, of course I won't be doing all that Hit cardio anymore and I will go lighter with my weight training at first, do u think I can get back to where I was eating the same 1850 calories or will I have to lower my calories...looking forward to hearing from you
and just relax until my period returns...so I gained the weight and stopped exercising...So i gained the weight and i feel GROSS so i decided to start trackibg myself again...so i started eating the same 1850 calories i was eating when i worked out and im currently maintaining...my question is when I go back to the gym I'd like to lose this weight I have put on, of course I won't be doing all that Hit cardio anymore and I will go lighter with my weight training at first, do u think I can get back to where I was eating the same 1850 calories or will I have to lower my calories...looking forward to hearing from you 0
Replies
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What happened when you gained the 10lbs back. Did your period come back?0
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I'm still waiting but I feel it coming1
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Sounds like you need to stick to what your doctor is telling you then. Try to keep your calories as high as you can (remember the person who eats the most and loses wins!) and take it easy on the exercise.4
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You might have lowered your body fat to the point where your body won't cycle. Follow your doctor's advice. Nobody here can give you a better answer, no matter how many times you ask.13
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I went back through your other threads and was going to comment.. but OP you should continue to follow your doctors recommendation and advice.4
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Follow your doctor's advice. Track, but eat at maintenance, make sure you're eating a decent amount of carbs (leptin is carb sensitive, and you want to get your leptin up and staying up, that in turn will help lower cortisol), cut out the high intensity cardio for the time being (because that will raise cortisol).5
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Nony_Mouse wrote: »Follow your doctor's advice. Track, but eat at maintenance, make sure you're eating a decent amount of carbs (leptin is carb sensitive, and you want to get your leptin up and staying up, that in turn will help lower cortisol), cut out the high intensity cardio for the time being (because that will raise cortisol).
^This.
BTW, is 1850 maintenance for you for real? What are your stats?
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GottaBurnEmAll wrote: »Nony_Mouse wrote: »Follow your doctor's advice. Track, but eat at maintenance, make sure you're eating a decent amount of carbs (leptin is carb sensitive, and you want to get your leptin up and staying up, that in turn will help lower cortisol), cut out the high intensity cardio for the time being (because that will raise cortisol).
^This.
Another vote for this. Follow your doc, primarily. But also remember that when you get back to working out, you actually need to fuel that workout -- and fuel it consistently.
Copying and pasting what I've said elsewhere here about amenorrhea. It's not a function of weight as much as it is energy availability. Basically, you need to make sure that you're getting adequate nutrition to meet your needs. That either means adding more calories or reducing your exercise, *or* making sure that your calories are fitting the exercise.
And, it can take time to restore. I've been without a true period for more than a year now.
Lots of math and science ahead...
Energy availability has a lot to do with menstrual regularity. Some research says you need at least 30 calories per kg of your lean mass -- other puts it closer to 45 cal per kg. If you're not getting that, then you can run into problems. So even if you think you're at maintenance, if you're not actually matching what you burn, (and in some cases, exceeding it) you aren't giving your body what you need. The general formula is to subtract your workout calories from your total intake, and then divide that number by your lean body mass in kg. Under 30? Well, if you care about menstrual and bone health, it's time to up your calories.
I'll use me as an example. Right now, my calorie intake hovers around 1445 calories (or, rather, it did when I last made this post). My average daily workout burn is 256 calories (I use my Apple Watch to track everything, so I trust this number) -- some days it's more, some days it's less. So that leaves me with 1189/42.27 kg of lean body mass. That's 28 cal per kg.
When I'm not ill and actually able to get out and train like I like, it looks more like this:
Ballpark of 1445 calories
Average workout burn:342 calories
1103/41.59 =26.09 cal per kg
When you consider that that's what my routine looks like more, and that that calorie bump is pretty recent for me (I used to be between 1300 and 1400 calories -- so even at the higher end, an EA of 25 cal per kg) it's no wonder I don't get a true period and haven't for a year.
This article may be of interest to you. The subjects weren't underweight, either, and weren't low body fat -- but in those who didn't eat as much, there were cyclical issuses: https://www.ncbi.nlm.nih.gov/pubmed/24888644
This link, with the formula and stats, may also give you something to think about: https://www.iaaf.org/download/download?filename=0f8d15a6-1cd0-4238-bbac-e05afe2eccf2.pdf&urlslug=Chapter 6: Nutrition6 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »Follow your doctor's advice. Track, but eat at maintenance, make sure you're eating a decent amount of carbs (leptin is carb sensitive, and you want to get your leptin up and staying up, that in turn will help lower cortisol), cut out the high intensity cardio for the time being (because that will raise cortisol).
^This.
BTW, is 1850 maintenance for you for real? What are your stats?
I'm not exercising now or moving much... I am 5"5 148lbs and I'd say I'm lightly active, no exercise now0 -
collectingblues wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Follow your doctor's advice. Track, but eat at maintenance, make sure you're eating a decent amount of carbs (leptin is carb sensitive, and you want to get your leptin up and staying up, that in turn will help lower cortisol), cut out the high intensity cardio for the time being (because that will raise cortisol).
^This.
Another vote for this. Follow your doc, primarily. But also remember that when you get back to working out, you actually need to fuel that workout -- and fuel it consistently.
Copying and pasting what I've said elsewhere here about amenorrhea. It's not a function of weight as much as it is energy availability. Basically, you need to make sure that you're getting adequate nutrition to meet your needs. That either means adding more calories or reducing your exercise, *or* making sure that your calories are fitting the exercise.
And, it can take time to restore. I've been without a true period for more than a year now.
Lots of math and science ahead...
Energy availability has a lot to do with menstrual regularity. Some research says you need at least 30 calories per kg of your lean mass -- other puts it closer to 45 cal per kg. If you're not getting that, then you can run into problems. So even if you think you're at maintenance, if you're not actually matching what you burn, (and in some cases, exceeding it) you aren't giving your body what you need. The general formula is to subtract your workout calories from your total intake, and then divide that number by your lean body mass in kg. Under 30? Well, if you care about menstrual and bone health, it's time to up your calories.
I'll use me as an example. Right now, my calorie intake hovers around 1445 calories (or, rather, it did when I last made this post). My average daily workout burn is 256 calories (I use my Apple Watch to track everything, so I trust this number) -- some days it's more, some days it's less. So that leaves me with 1189/42.27 kg of lean body mass. That's 28 cal per kg.
When I'm not ill and actually able to get out and train like I like, it looks more like this:
Ballpark of 1445 calories
Average workout burn:342 calories
1103/41.59 =26.09 cal per kg
When you consider that that's what my routine looks like more, and that that calorie bump is pretty recent for me (I used to be between 1300 and 1400 calories -- so even at the higher end, an EA of 25 cal per kg) it's no wonder I don't get a true period and haven't for a year.
This article may be of interest to you. The subjects weren't underweight, either, and weren't low body fat -- but in those who didn't eat as much, there were cyclical issuses: https://www.ncbi.nlm.nih.gov/pubmed/24888644
This link, with the formula and stats, may also give you something to think about: https://www.iaaf.org/download/download?filename=0f8d15a6-1cd0-4238-bbac-e05afe2eccf2.pdf&urlslug=Chapter 6: Nutrition
how did u find out your lean body mass number to divide it? I fed. was under eating for the amount and intensity I was doing...i never want this to happen to me again..
but I love exercising and love what I did...i definitely Don't have the energy to go back to doing what I was...but I do want to lose this weight I put on in a propped manner. I didn't even realize there was an issue with my exercise and "under fueling".0 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »Follow your doctor's advice. Track, but eat at maintenance, make sure you're eating a decent amount of carbs (leptin is carb sensitive, and you want to get your leptin up and staying up, that in turn will help lower cortisol), cut out the high intensity cardio for the time being (because that will raise cortisol).
^This.
BTW, is 1850 maintenance for you for real? What are your stats?
I'm not exercising now or moving much... I am 5"5 148lbs and I'd say I'm lightly active, no exercise now
Does MFP put you at 1850 for maintenance?
One of the important things in restoring all of your hormones is to make sure you're eating at true maintenance and you look young. that 1850 just seems a bit low. It caught my attention that you lost your period after you stopped losing weight.3 -
collectingblues wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Follow your doctor's advice. Track, but eat at maintenance, make sure you're eating a decent amount of carbs (leptin is carb sensitive, and you want to get your leptin up and staying up, that in turn will help lower cortisol), cut out the high intensity cardio for the time being (because that will raise cortisol).
^This.
Another vote for this. Follow your doc, primarily. But also remember that when you get back to working out, you actually need to fuel that workout -- and fuel it consistently.
Copying and pasting what I've said elsewhere here about amenorrhea. It's not a function of weight as much as it is energy availability. Basically, you need to make sure that you're getting adequate nutrition to meet your needs. That either means adding more calories or reducing your exercise, *or* making sure that your calories are fitting the exercise.
And, it can take time to restore. I've been without a true period for more than a year now.
Lots of math and science ahead...
Energy availability has a lot to do with menstrual regularity. Some research says you need at least 30 calories per kg of your lean mass -- other puts it closer to 45 cal per kg. If you're not getting that, then you can run into problems. So even if you think you're at maintenance, if you're not actually matching what you burn, (and in some cases, exceeding it) you aren't giving your body what you need. The general formula is to subtract your workout calories from your total intake, and then divide that number by your lean body mass in kg. Under 30? Well, if you care about menstrual and bone health, it's time to up your calories.
I'll use me as an example. Right now, my calorie intake hovers around 1445 calories (or, rather, it did when I last made this post). My average daily workout burn is 256 calories (I use my Apple Watch to track everything, so I trust this number) -- some days it's more, some days it's less. So that leaves me with 1189/42.27 kg of lean body mass. That's 28 cal per kg.
When I'm not ill and actually able to get out and train like I like, it looks more like this:
Ballpark of 1445 calories
Average workout burn:342 calories
1103/41.59 =26.09 cal per kg
When you consider that that's what my routine looks like more, and that that calorie bump is pretty recent for me (I used to be between 1300 and 1400 calories -- so even at the higher end, an EA of 25 cal per kg) it's no wonder I don't get a true period and haven't for a year.
This article may be of interest to you. The subjects weren't underweight, either, and weren't low body fat -- but in those who didn't eat as much, there were cyclical issuses: https://www.ncbi.nlm.nih.gov/pubmed/24888644
This link, with the formula and stats, may also give you something to think about: https://www.iaaf.org/download/download?filename=0f8d15a6-1cd0-4238-bbac-e05afe2eccf2.pdf&urlslug=Chapter 6: Nutrition
how did u find out your lean body mass number to divide it? I fed. was under eating for the amount and intensity I was doing...i never want this to happen to me again..
but I love exercising and love what I did...i definitely Don't have the energy to go back to doing what I was...but I do want to lose this weight I put on in a propped manner. I didn't even realize there was an issue with my exercise and "under fueling".
I've had body composition testing -- not tapes or calipers, but actual BodPod testing. A home scale with BIA would give you similar results, but they're not as accurate -- and frankly, if you're still not getting your cycle, it would be worth paying for the real thing, and taking an honest look at your calories to see where you are.
And, that includes taking an honest look at your activity. So, look and see what you're really burning as you exercise, or fidget, or walk (AKA: what you're doing that's not purely sedentary, and walking counts as exercise), and use that.
You don't want to be like me, and have osteopenia at 38, and not be able to train because you've got a stress fracture.7 -
I am 5'5 and 10lbs heavier than you. My SEDENTARY maintenance is about 1800, that 10lbs isn't going to make a dramatic difference, maybe 50 calories. So you were way underfuelling. My maintenance with not crazy exercise, lifting and cardio intervals 4-6 times per week for not more than say 50 minutes mostly and not many incidental steps or activity outside of that is 2200 at least.
You need to slowly increase calories once you return to exercise tracking the trend over a few months to find your actual maintenance. Only then should even consider returning to a deficit.
This of course is just my opinion and you should work with your doctor but you need to be taking every measure you can to restore your health fully.4 -
so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!0
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so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
Well, you need to take a measured approach here. You need to fix the damage you've done. Once you've fixed that damage, you can worry about taking off the weight.
You need a good period of refeeding with high carbs and lower fat and a good ratio of protein to accomplish what you need doing here. At least two weeks if not a month or more.
There are reasons for that macro ratio that have to do with body composition that I learned from Lyle McDonald, but they are escaping me right now.5 -
so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
Not until your cycle returns and normalises (ie give it several months).1 -
so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
You've said repeatedly you feel "gross". Maybe talk to your doctor about the potentially unrealistic view you have of your body and how it functions. Don't do anything until you do. So, so many reasons women need to have a little more fat than men with long term ramifications for your health.
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GottaBurnEmAll wrote: »so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
Well, you need to take a measured approach here. You need to fix the damage you've done. Once you've fixed that damage, you can worry about taking off the weight.
You need a good period of refeeding with high carbs and lower fat and a good ratio of protein to accomplish what you need doing here. At least two weeks if not a month or more.
There are reasons for that macro ratio that have to do with body composition that I learned from Lyle McDonald, but they are escaping me right now.
Honestly I don't think this is a refeed situation, this is an eating at maintenance with a normal macro split to reverse AT and let the body fully recover. Two weeks or even a month just isn't going to cut it at this stage.
When you return to exercise I am in agreeance you need to continue to eat at maintenance for a period. If I recall correctly (and i may be wrong and this is just coincidence) but this has been a problem for a while. Which also means you've been chronically underfuelling for a while. Our bodies don't generally make sudden stops to bodily functions because of a few weeks of too few calories.
Work with your doctor, let them know your thoughts about your body mentally and start increasing calories. Like I said, incrementally would be the best approach, 100 calories per day for a week then again the next week until you hold steady. This is known as reverse dieting.6 -
VintageFeline wrote: »GottaBurnEmAll wrote: »so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
Well, you need to take a measured approach here. You need to fix the damage you've done. Once you've fixed that damage, you can worry about taking off the weight.
You need a good period of refeeding with high carbs and lower fat and a good ratio of protein to accomplish what you need doing here. At least two weeks if not a month or more.
There are reasons for that macro ratio that have to do with body composition that I learned from Lyle McDonald, but they are escaping me right now.
Honestly I don't think this is a refeed situation, this is an eating at maintenance with a normal macro split to reverse AT and let the body fully recover. Two weeks or even a month just isn't going to cut it at this stage.
When you return to exercise I am in agreeance you need to continue to eat at maintenance for a period. If I recall correctly (and i may be wrong and this is just coincidence) but this has been a problem for a while. Which also means you've been chronically underfuelling for a while. Our bodies don't generally make sudden stops to bodily functions because of a few weeks of too few calories.
Work with your doctor, let them know your thoughts about your body mentally and start increasing calories. Like I said, incrementally would be the best approach, 100 calories per day for a week then again the next week until you hold steady. This is known as reverse dieting.
Its been 4 months since no period...I started to experience over training symptoms 2 months ago and since then I just couldnt get back into the gym. Im not looking to go into a bulk...Yes I do agree that I should eat at maintenance for a bit, Maybe 8 weeks from the time I get my period for another 2 months just to make sure my cycle in on track...You guys have been very helpful...Do you guys think I should do cardio when returning or just weight training and yoga until Im ready to cut? I really dont have anyone whos guiding me or to talk to so I really appreciate all your guidance..0 -
VintageFeline wrote: »GottaBurnEmAll wrote: »so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
Well, you need to take a measured approach here. You need to fix the damage you've done. Once you've fixed that damage, you can worry about taking off the weight.
You need a good period of refeeding with high carbs and lower fat and a good ratio of protein to accomplish what you need doing here. At least two weeks if not a month or more.
There are reasons for that macro ratio that have to do with body composition that I learned from Lyle McDonald, but they are escaping me right now.
Honestly I don't think this is a refeed situation, this is an eating at maintenance with a normal macro split to reverse AT and let the body fully recover. Two weeks or even a month just isn't going to cut it at this stage.
When you return to exercise I am in agreeance you need to continue to eat at maintenance for a period. If I recall correctly (and i may be wrong and this is just coincidence) but this has been a problem for a while. Which also means you've been chronically underfuelling for a while. Our bodies don't generally make sudden stops to bodily functions because of a few weeks of too few calories.
Work with your doctor, let them know your thoughts about your body mentally and start increasing calories. Like I said, incrementally would be the best approach, 100 calories per day for a week then again the next week until you hold steady. This is known as reverse dieting.
Yeah, I'm up past my bed time and not using proper terms. I worded that poorly. This is definitely maintenance eating. I took a quick look at OP's diary, and can't remember her carbs right now. If they're not adequate, I'd suggest she get them to at least a decent range for good thyroid recovery.
ETA: Just looked. OP. You've been eating UNDER the 1850. You're fat intake is abysmal. You really need to up that to at least 55-60 grams a day if not 70. That is a HUGE problem.4 -
have you been under a lot of stress or unusual stress over the past 4 months?
I'm not looking for an alternative explanation, but I am wondering if maybe more than one factor is contributing.
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maryannprt wrote: »so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
You've said repeatedly you feel "gross". Maybe talk to your doctor about the potentially unrealistic view you have of your body and how it functions. Don't do anything until you do. So, so many reasons women need to have a little more fat than men with long term ramifications for your health.
I feel gross because I havent exercised in over a month and I have put on a little over 10 pounds...I was always around 127-135 and never lost my period, yes I have trained much harder then I ever had and more intense, but I was always lean and I just want to maintain my lean body...If not exercising the way I was before is going to allow me to be lean and have my period then thats something I will definitely do...but that is the reason I feel gross.0 -
VintageFeline wrote: »GottaBurnEmAll wrote: »so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
Well, you need to take a measured approach here. You need to fix the damage you've done. Once you've fixed that damage, you can worry about taking off the weight.
You need a good period of refeeding with high carbs and lower fat and a good ratio of protein to accomplish what you need doing here. At least two weeks if not a month or more.
There are reasons for that macro ratio that have to do with body composition that I learned from Lyle McDonald, but they are escaping me right now.
Honestly I don't think this is a refeed situation, this is an eating at maintenance with a normal macro split to reverse AT and let the body fully recover. Two weeks or even a month just isn't going to cut it at this stage.
When you return to exercise I am in agreeance you need to continue to eat at maintenance for a period. If I recall correctly (and i may be wrong and this is just coincidence) but this has been a problem for a while. Which also means you've been chronically underfuelling for a while. Our bodies don't generally make sudden stops to bodily functions because of a few weeks of too few calories.
Work with your doctor, let them know your thoughts about your body mentally and start increasing calories. Like I said, incrementally would be the best approach, 100 calories per day for a week then again the next week until you hold steady. This is known as reverse dieting.
Its been 4 months since no period...I started to experience over training symptoms 2 months ago and since then I just couldnt get back into the gym. Im not looking to go into a bulk...Yes I do agree that I should eat at maintenance for a bit, Maybe 8 weeks from the time I get my period for another 2 months just to make sure my cycle in on track...You guys have been very helpful...Do you guys think I should do cardio when returning or just weight training and yoga until Im ready to cut? I really dont have anyone whos guiding me or to talk to so I really appreciate all your guidance..
If you want to do cardio for stress relief or some extra calories to eat (and make sure you eat them), just do some light walking. You don't want to do anything where you're going to be getting yourself in trouble with cortisol again, and your weight training is enough training load.1 -
Cyprus_Girl84 wrote: »have you been under a lot of stress or unusual stress over the past 4 months?
I'm not looking for an alternative explanation, but I am wondering if maybe more than one factor is contributing.Cyprus_Girl84 wrote: »have you been under a lot of stress or unusual stress over the past 4 months?
I'm not looking for an alternative explanation, but I am wondering if maybe more than one factor is contributing.
Im a single mom, and the dating scene just depresses me..Sometime I feel Ill always be alone and never meet some1 and that definitely puts stress on me... But i do feel my stress level has increased because of that in the past few months...I went to all these single events and each one was worse then the next one....So that could have subconsciously added stress to me... All I want is to get back to where I was, I worked so hard to create the look that I wanted. It was the only thing in my life that I had for me and now its gone...Im crying writing this...0 -
Cyprus_Girl84 wrote: »have you been under a lot of stress or unusual stress over the past 4 months?
I'm not looking for an alternative explanation, but I am wondering if maybe more than one factor is contributing.Cyprus_Girl84 wrote: »have you been under a lot of stress or unusual stress over the past 4 months?
I'm not looking for an alternative explanation, but I am wondering if maybe more than one factor is contributing.
Im a single mom, and the dating scene just depresses me..Sometime I feel Ill always be alone and never meet some1 and that definitely puts stress on me... But i do feel my stress level has increased because of that in the past few months...I went to all these single events and each one was worse then the next one....So that could have subconsciously added stress to me... All I want is to get back to where I was, I worked so hard to create the look that I wanted. It was the only thing in my life that I had for me and now its gone...Im crying writing this...
ohh, sweet love. I'm going to PM you.4 -
I would think some cardio would be okay, maybe 3 times a week 20 minutes. Or even just walking. I think it would definitely be prudent to ease back into it.4
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GottaBurnEmAll wrote: »VintageFeline wrote: »GottaBurnEmAll wrote: »so I was definitely under fueling for my exercises I was doing...right now MFP says I should be eating 1930 to maintain (without exercise). Wow, I always thought eating 2000 calories would be crazy! You Don t think I can go back into a slight defecit when returning? I feel gross!
Well, you need to take a measured approach here. You need to fix the damage you've done. Once you've fixed that damage, you can worry about taking off the weight.
You need a good period of refeeding with high carbs and lower fat and a good ratio of protein to accomplish what you need doing here. At least two weeks if not a month or more.
There are reasons for that macro ratio that have to do with body composition that I learned from Lyle McDonald, but they are escaping me right now.
Honestly I don't think this is a refeed situation, this is an eating at maintenance with a normal macro split to reverse AT and let the body fully recover. Two weeks or even a month just isn't going to cut it at this stage.
When you return to exercise I am in agreeance you need to continue to eat at maintenance for a period. If I recall correctly (and i may be wrong and this is just coincidence) but this has been a problem for a while. Which also means you've been chronically underfuelling for a while. Our bodies don't generally make sudden stops to bodily functions because of a few weeks of too few calories.
Work with your doctor, let them know your thoughts about your body mentally and start increasing calories. Like I said, incrementally would be the best approach, 100 calories per day for a week then again the next week until you hold steady. This is known as reverse dieting.
Its been 4 months since no period...I started to experience over training symptoms 2 months ago and since then I just couldnt get back into the gym. Im not looking to go into a bulk...Yes I do agree that I should eat at maintenance for a bit, Maybe 8 weeks from the time I get my period for another 2 months just to make sure my cycle in on track...You guys have been very helpful...Do you guys think I should do cardio when returning or just weight training and yoga until Im ready to cut? I really dont have anyone whos guiding me or to talk to so I really appreciate all your guidance..
If you want to do cardio for stress relief or some extra calories to eat (and make sure you eat them), just do some light walking. You don't want to do anything where you're going to be getting yourself in trouble with cortisol again, and your weight training is enough training load.
So im going to not do any cardio at this point, Ill start using it when I want to create a defecit...So when I do start my deficit the cardio I do shouldnt be very intense? Because I was doing alot of HIIT, because I thought thats what would burn the most fat...0 -
Cyprus_Girl84 wrote: »have you been under a lot of stress or unusual stress over the past 4 months?
I'm not looking for an alternative explanation, but I am wondering if maybe more than one factor is contributing.Cyprus_Girl84 wrote: »have you been under a lot of stress or unusual stress over the past 4 months?
I'm not looking for an alternative explanation, but I am wondering if maybe more than one factor is contributing.
the look that I wanted. It was the only thing in my life that I had for me
my sweet love, this is where the healing will start. I PMed you. Here for you, girl.
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Fat loss is achieved through a calorie deficit, training style doesn't affect it really. HIIT, even the not really HIIT but we call it that anyway bodyweight intervals should only be done a couple of times a week as it does stress the body. It's all just been a storm of doing yourself and your body a great disservice.
As for self talk, some think it's all airy fairy but try not speak to yourself any differently than you would to your child or yourself. be kinder. It's hard but it will help.0 -
VintageFeline wrote: »I would think some cardio would be okay, maybe 3 times a week 20 minutes. Or even just walking. I think it would definitely be prudent to ease back into it.
With the caveat that she's absolutely got to be fueling that cardio -- not using the cardio to create or enhance a deficit.2
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