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Reset didnt work, So What Now?
deevatude
Posts: 322 Member
i havent been eating VLC, i have been sticking to TDEE minus 15% for the past year. Im down to my last 10 pounds, i have taken a 2 week reset every 4 to 8 weeks and i have been the same weight for the past 3 months.
im stuck and and really frustrated. i really want to drop these last 10 pounds.
can anyone help me??
im stuck and and really frustrated. i really want to drop these last 10 pounds.
can anyone help me??
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Replies
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Maybe you need to try a longer reset at full TDEE for your current weight (just in case you haven't already recalculated) and then do a smaller cut percentage, like 8%. You are really close to goal so your body may not be liking the higher percentage.0
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If you maintained a deficit for a year, I agree that you'd need a much longer "reset" period. The longest I have clients engage in restriction is 5 consecutive months before returning to maintenance. Unfortunately there are no studies out there that observe the degree of alterations that occur with a modest deficit spanning a year. But my hypothesis is that even with a modest deficit, the long duration would still lead to significant down-regulation of the endocrine system.0
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I did a 3 month reset in march of 2012.0
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You must be SO frustrated! :noway:
Questions: How much if anything did you gain on your reset and what did you find to be your TDEE; what are your stats; Did you lose anything at all after you started your 15% cut; what is your exercise pattern like and have you taken exercise breaks.
I hope someone can help - I will sure try if I have a little more info!0 -
I am probably very similar to you. My weight remained the same even within 100g for nearly two years. I had completed weight watchers so yes those cals would have been low and my net whould scare the hell out of me know. I did lose some cms and fat % while the scales remained the same.
Within the last few weeks I bought a fitbit which I was hoping would help me tweak things a bit. I have learnt quite a bit regarding my deficit. Even when I was eating 2000 a day which I thought was my cut my burns including normal activity and exercise would probably have given me still 1000 deficit. This has come as a huge surprise to me as I thought I had this sorted...... but clearly not. So I'm trying again with new eyes to lose my last little bit too. Maybe it will show me that the days I'm not so active I actually over ate so cancelled out other day deficits....now that would be interesting
I also ate what I thought was tdee every 4-6 weeks.
I have my fitbit set for a 250 cal deficit a day but still keeping an eye on my net to ensure I hit my bmr. I'm sure the last bit of loss is the hardest and most frustrating.
Feel free to add me as a friend if you like
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Do you lift weights? Have you noticed any other changes? Like the way your clothes fit, the way you look/feel, muscle defintion?0
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bump0
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Do you lift weights? Have you noticed any other changes? Like the way your clothes fit, the way you look/feel, muscle defintion?
i dont lift often, and i just started running. i run 3 miles every morning
when i did my reset i gained 8 pounds. my TDEE is in the 2400. I lost 15 pounds when i did the cut.
my stats are
5'7
160
24 years
moderate exercise0 -
i dont lift often, and i just started running. i run 3 miles every morning
when i did my reset i gained 8 pounds. my TDEE is in the 2400. I lost 15 pounds when i did the cut.
my stats are
5'7
160
24 years
moderate exercise
8 lbs of what? Meaning, that was in first couple weeks and then you maintained for rest of the time? Or you slowly gained and at the end it was 8 lbs?
First means you gained water weight, perhaps a very small bit of fat if you had stalled at deficit level.
Seconds means you were wrong on TDEE estimate and were eating too much.
But doesn't matter know with new workout, since any TDEE info then would be wrong.
So 3 miles running every morning, 7 days weeks?
And since short, is it all out, fast as you can, out of breath?0 -
i dont lift often, and i just started running. i run 3 miles every morning
when i did my reset i gained 8 pounds. my TDEE is in the 2400. I lost 15 pounds when i did the cut.
my stats are
5'7
160
24 years
moderate exercise
8 lbs of what? Meaning, that was in first couple weeks and then you maintained for rest of the time? Or you slowly gained and at the end it was 8 lbs?
First means you gained water weight, perhaps a very small bit of fat if you had stalled at deficit level.
Seconds means you were wrong on TDEE estimate and were eating too much.
But doesn't matter know with new workout, since any TDEE info then would be wrong.
So 3 miles running every morning, 7 days weeks?
And since short, is it all out, fast as you can, out of breath?
I got my tdee from the scooby website but im pretty sure the weight gain was just water
I run 3 miles 4/5 days a week, I just jog the whole thing. Im not really out of breath0 -
Maybe you need to try a longer reset at full TDEE for your current weight (just in case you haven't already recalculated) and then do a smaller cut percentage, like 8%. You are really close to goal so your body may not be liking the higher percentage.
Reduce your cut number and with your added exercise you started doing probably need to readjust your numbers and eat a bit more.0 -
Lift. Years ago, I used to be a "runner" (although like you I was more of a "jogger") and I lost most of the weight but had very little muscle.
Check out the New Rules of Weight Lifting for Women group. The program is changing my body shape and I'm almost at goal weight.
Also, sounds like some HIIT might be worthwhile too (rather than just "jogging")...0 -
i dont lift often, and i just started running. i run 3 miles every morning
when i did my reset i gained 8 pounds. my TDEE is in the 2400. I lost 15 pounds when i did the cut.
my stats are
5'7
160
24 years
moderate exercise
8 lbs of what? Meaning, that was in first couple weeks and then you maintained for rest of the time? Or you slowly gained and at the end it was 8 lbs?
First means you gained water weight, perhaps a very small bit of fat if you had stalled at deficit level.
Seconds means you were wrong on TDEE estimate and were eating too much.
But doesn't matter know with new workout, since any TDEE info then would be wrong.
So 3 miles running every morning, 7 days weeks?
And since short, is it all out, fast as you can, out of breath?
I got my tdee from the scooby website but im pretty sure the weight gain was just water
I run 3 miles 4/5 days a week, I just jog the whole thing. Im not really out of breath
Yes, if quickly added in first week, water weight.
So indeed as mentioned, lifting will give you bigger bang for your time if you are limited.
You can keep calm jogging on 2 days for recovery, down in the Active Recovery HR zone, mis-named fat-burning zone.
But give yourself 3 days of lifting heavy for you.
If you just want to do the running instead, then at least do what would be considered lifting for sport specific, as mentioned, HIIT.
Don't do both, both are like lifting. Cross focus means not getting best from either.
2 days a week in that case, best followed by rest day, or Active HR zone next day. Can proceed it with Aerobic zone day.
And regular intervals will help too.
What are your days available for this 30 min per day?0 -
i dont lift often, and i just started running. i run 3 miles every morning
when i did my reset i gained 8 pounds. my TDEE is in the 2400. I lost 15 pounds when i did the cut.
my stats are
5'7
160
24 years
moderate exercise
8 lbs of what? Meaning, that was in first couple weeks and then you maintained for rest of the time? Or you slowly gained and at the end it was 8 lbs?
First means you gained water weight, perhaps a very small bit of fat if you had stalled at deficit level.
Seconds means you were wrong on TDEE estimate and were eating too much.
But doesn't matter know with new workout, since any TDEE info then would be wrong.
So 3 miles running every morning, 7 days weeks?
And since short, is it all out, fast as you can, out of breath?
I got my tdee from the scooby website but im pretty sure the weight gain was just water
I run 3 miles 4/5 days a week, I just jog the whole thing. Im not really out of breath
Yes, if quickly added in first week, water weight.
So indeed as mentioned, lifting will give you bigger bang for your time if you are limited.
You can keep calm jogging on 2 days for recovery, down in the Active Recovery HR zone, mis-named fat-burning zone.
But give yourself 3 days of lifting heavy for you.
If you just want to do the running instead, then at least do what would be considered lifting for sport specific, as mentioned, HIIT.
Don't do both, both are like lifting. Cross focus means not getting best from either.
2 days a week in that case, best followed by rest day, or Active HR zone next day. Can proceed it with Aerobic zone day.
And regular intervals will help too.
What are your days available for this 30 min per day?
lifting for sport? what is that?
i dont have any weights or go to the gym to lift, so i dont know where i can access weights0 -
If you just want to do the running instead, then at least do what would be considered lifting for sport specific, as mentioned, HIIT.
Don't do both, both are like lifting. Cross focus means not getting best from either.
2 days a week in that case, best followed by rest day, or Active HR zone next day. Can proceed it with Aerobic zone day.
And regular intervals will help too.
lifting for sport? what is that?
i dont have any weights or go to the gym to lift, so i dont know where i can access weights
No, sentence above. If running, then do HIIT. Which is like weight lifting for a sport, in this case, running.
It's the same principle, you go all out anaerobic for short period, and recover. Just like proper weight lifting is, all out anaerobic, and then you rest.
So running outside then?
Pick 1 day a week that is proceeded and followed by a rest day.
Find some short steep hills that would take 15-45 seconds to sprint up. So whatever short and steep you need to keep it at 15-45 seconds.
Warm up walk 10 min, jog slow 10 min, and then hit that hill and sprint for all you got.
You should be throwing up a lung at the top.
Walk back down or wherever takes you to another hill, hopefully takes 1-2 min.
Hit the next hill same way.
Do that on 4-6 hills.
Jog slow 10, cool-down walk 10 min.
If you can't make it to top of hill, don't worry, you will.
So that would be like doing squats and deadlift for your lower body, even some upper body as you swing your arms. Long strides on the hill focus on glutes, short strides the quads.
Enjoy that pain the next day, and rest.0 -
If you just want to do the running instead, then at least do what would be considered lifting for sport specific, as mentioned, HIIT.
Don't do both, both are like lifting. Cross focus means not getting best from either.
2 days a week in that case, best followed by rest day, or Active HR zone next day. Can proceed it with Aerobic zone day.
And regular intervals will help too.
lifting for sport? what is that?
i dont have any weights or go to the gym to lift, so i dont know where i can access weights
No, sentence above. If running, then do HIIT. Which is like weight lifting for a sport, in this case, running.
It's the same principle, you go all out anaerobic for short period, and recover. Just like proper weight lifting is, all out anaerobic, and then you rest.
So running outside then?
Pick 1 day a week that is proceeded and followed by a rest day.
Find some short steep hills that would take 15-45 seconds to sprint up. So whatever short and steep you need to keep it at 15-45 seconds.
Warm up walk 10 min, jog slow 10 min, and then hit that hill and sprint for all you got.
You should be throwing up a lung at the top.
Walk back down or wherever takes you to another hill, hopefully takes 1-2 min.
Hit the next hill same way.
Do that on 4-6 hills.
Jog slow 10, cool-down walk 10 min.
If you can't make it to top of hill, don't worry, you will.
So that would be like doing squats and deadlift for your lower body, even some upper body as you swing your arms. Long strides on the hill focus on glutes, short strides the quads.
Enjoy that pain the next day, and rest.
I have to tell you heybales, your advice and information is always so helpful!0 -
Bump0
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I have to tell you heybales, your advice and information is always so helpful!
Always fun to share how someone can make themselves puke!
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I would also like to point out that if you gained 8 lbs on the reset and then lost 15 with your cut, the reset did in fact work.0
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I would also like to point out that if you gained 8 lbs on the reset and then lost 15 with your cut, the reset did in fact work.
i meant recently, i usually do a 2 week reset after 4 weeks and it hasn't been working.
i did a 3 month reset when i first joined the group and it worked.
well im off to run up some hills. hope this works0 -
well im off to run up some hills. hope this works
LOL.
Let me know how bad the hills are in your area. I gotta find them here. But I got a great area with about 8 hills between 30-60 seconds sprinting up.
Once you've done it enough, you can pick one downhill near the end, only once a month needed, that you run down.
Eccentric contractions are great strength/muscle builder, but doesn't have to be done that often, every 6 weeks is all.
http://www.brianmac.co.uk/hilltrain.htm0 -
well im off to run up some hills. hope this works
LOL.
Let me know how bad the hills are in your area. I gotta find them here. But I got a great area with about 8 hills between 30-60 seconds sprinting up.
Once you've done it enough, you can pick one downhill near the end, only once a month needed, that you run down.
Eccentric contractions are great strength/muscle builder, but doesn't have to be done that often, every 6 weeks is all.
http://www.brianmac.co.uk/hilltrain.htm
i did what you said but only did the HIIT thing once last week. but i also focused on doing ab work, push ups and squats on the other days. i basically reduced the cardio workouts.
I lost 2 pounds!!
so thanks for your advice, it works. i think i need to really focus on strength training.0 -
Hurray!!0
This discussion has been closed.