Help with intake, I'm stalling
ghostrider1970
Posts: 127 Member
Starting June, I have decided to go on hypocaloric diet because I had ankle surgery and did not want to gain fat, spending most of the time sitting on my butt. Since I had to stay on hypocaloric, I have decided to try to drop as close as possible to 10% BF, so I started with low carb and IF (leangains 16/8). Weight started to drop fast and so waist size, got from approx. 80cm to 77cm. After a reefed, I gained a few kg, and that’s normal, but I’m not losing it back and that’s not normal, at least I should lose water and glycogen weight. Have I been too low with calories for too long, so now I’m stalling? Any advice is more than welcome.
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5’9”/163/13% (guesstimate)
What's your current gross intake of calories, on average?
Taking into consideration the last 3 weeks, 1600/1700 during the week and 1900/2000 on carb reefed day (once a week)
What's your current average intake of protein, carbs, and fats, in grams?
150/170g P, 80/100g F (lowered on reefed day), 40/60g C (200g on reefed day)
Do you use a food scale and measure everything?
Absolutely
Do you track all of your intake, daily? (Everything?)
Everything except coffee (black, no sugar, moka or espresso… real coffee), maybe a couple calories for a cup, no more than 3 a day
Do you take cheat days or days off?
I use reefed day as cheat day
How much weight have you lost so far and over what time period?
Started in June at 76kg, dropped at my lowest 71.4kg in first week of July, back at 74kg as of today
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Cardio training: cycling HIIT 3x week, cycling SSCV 3/4x week (45 minutes), swimming 3x week (gym closed on August 3rd, so I’m not swimming anymore), weight training 4x week. Starting August 5th, I’m also doing YAYOG, intermediate level. Other than that I’m not doing much else, I’m on sick leave and in rehab after ankle surgery.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
It’s 3 weeks now. The fact is that on low carb I should lose anyways, due to glycogen depletion… and I have gained some weight. Usually all the weight gained with my weekly reefed is gone by Wednesday, and by Saturday I usually am a bit below the weight before the reefed.
Are you breastfeeding?
I’m a dude
Do you have thyroid issues/risks or PCOS?
Nope
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5’9”/163/13% (guesstimate)
What's your current gross intake of calories, on average?
Taking into consideration the last 3 weeks, 1600/1700 during the week and 1900/2000 on carb reefed day (once a week)
What's your current average intake of protein, carbs, and fats, in grams?
150/170g P, 80/100g F (lowered on reefed day), 40/60g C (200g on reefed day)
Do you use a food scale and measure everything?
Absolutely
Do you track all of your intake, daily? (Everything?)
Everything except coffee (black, no sugar, moka or espresso… real coffee), maybe a couple calories for a cup, no more than 3 a day
Do you take cheat days or days off?
I use reefed day as cheat day
How much weight have you lost so far and over what time period?
Started in June at 76kg, dropped at my lowest 71.4kg in first week of July, back at 74kg as of today
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Cardio training: cycling HIIT 3x week, cycling SSCV 3/4x week (45 minutes), swimming 3x week (gym closed on August 3rd, so I’m not swimming anymore), weight training 4x week. Starting August 5th, I’m also doing YAYOG, intermediate level. Other than that I’m not doing much else, I’m on sick leave and in rehab after ankle surgery.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
It’s 3 weeks now. The fact is that on low carb I should lose anyways, due to glycogen depletion… and I have gained some weight. Usually all the weight gained with my weekly reefed is gone by Wednesday, and by Saturday I usually am a bit below the weight before the reefed.
Are you breastfeeding?
I’m a dude
Do you have thyroid issues/risks or PCOS?
Nope
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How is your gym performance at your current intake levels and what are you macronutrient/caloric goals specifically on refeed days?0
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How is your gym performance at your current intake levels and what are you macronutrient/caloric goals specifically on refeed days?
Not bad, still manage to push myself, despite the heath wave... even 40°C some days and no air conditioning in the gym.
In the last month I have pretty much used only machines for my training, ankle is still bad and jumping around with plates in my hands sounded like a bad idea.
Always 2/3 exercise, 4 sets, 8/10 reps for bigger muscle groups, 2 exercises, 2 sets, 10/12 reps for smaller groups.
Starting last Monday, I'm training at home with adjustable db, gym is closed for holidays... two weeks.
Carbs on refeed days are ususally 200/240g, protein stay the same as the other days, fat a bit lower, calories 2100/2300.0 -
Is it okay to bump after 2 days?0
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Is it okay to bump after 2 days?
Absolutely
Sorry for the delay. We have both been pretty busy. Well, mainly I have been busy as I just started a new job this week and SideSteel is having to pick up my slack so the poor guy is a bit inundated. Although, it could be karma for him being so mean to me all the time!
I am hoping we can get to this soon.0 -
Sorry for the delay. We have both been pretty busy. Well, mainly I have been busy as I just started a new job this week and SideSteel is having to pick up my slack so the poor guy is a bit inundated. Although, it could be karma for him being so mean to me all the time!
I am hoping we can get to this soon.
Hey, no poblem with the 'delay', you're both great and helping a lot of people, I can wait. I bumped only to get it back to the front page, not to pressure you. Anyway, little update, a couple of days of carbs and a bit more calories sort of 'unlocked' something, today I'm 1kg lighter. Probably I was too low on cals, but my energy levels were good, so I didn't pay attention to that. Your advices and opinions are still more than appreciated... I'm still trying to drop to 10%, I need all the help in the world :bigsmile:
Best of luck with your new job.0 -
Bumping this up so it is on the 1st page when SideSteel and I chat this weekend.0
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Bumping this up so it is on the 1st page when SideSteel and I chat this weekend.
Thanks. Today weight shoot up to 75.3kg (166lbs) from 73.2 (161lbs)... I drink 4 liters of water every day, plus eat a lot of veggies, is this all water retention? Maybe i'm still replenishing my glycogen stores, hence more water binded to it and the increase of body weight.0 -
Bumping this up so it is on the 1st page when SideSteel and I chat this weekend.
Thanks. Today weight shoot up to 75.3kg (166lbs) from 73.2 (161lbs)... I drink 4 liters of water every day, plus eat a lot of veggies, is this all water retention? Maybe i'm still replenishing my glycogen stores, hence more water binded to it and the increase of body weight.
It makes some sense to me that it could still be fluid from the refeed on Friday. I'm guessing it drops substantially by tomorrow.
Sara and I are reviewing threads tonight and hopefully tomorrow as well. Thanks for being patient.0 -
Sara and I are reviewing threads tonight and hopefully tomorrow as well. Thanks for being patient.
Thanks again0 -
How long have you been lifting weights for continuously?
Prior to this diet were you at caloric maintenance or in a surplus (pre June)?0 -
How long have you been lifting weights for continuously?
on and off since... forever. Continuously, training hard, for the last 6 years, with a long stop 4 years ago, due to a bike accident.
My BP is 1.7x BW, DL was 2.6x BW, squat 2.5x BWPrior to this diet were you at caloric maintenance or in a surplus (pre June)?
slightly surplus0 -
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Bump
Thanks and sorry for all the delays. My new job is making it hard to sync up and we were both really busy last weekend. We are hoping to get caught up on some of the older threads (including yours) this weekend.0 -
Thanks and sorry for all the delays. My new job is making it hard to sync up and we were both really busy last weekend. We are hoping to get caught up on some of the older threads (including yours) this weekend.
No problem
Update: after a week at the seaside with firends, no logging, overeating (mojito, wine and lot of ice cream too), no weight training and only swimming and walking... I'm back at the same weight I was before leaving, with no addedd cm to my waist line. Nice :laugh:0 -
Bumping... even tho starting monday I'm going back to a lean bulk, I'm still interested to have some good advice for my next cut0
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Bumping... even tho starting monday I'm going back to a lean bulk, I'm still interested to have some good advice for my next cut
We pretty much suck sometimes, sorry we kept missing this one.
I would be interested to see how you handle carbohydrate intake as you bring calories upwards on your bulk, and on your next cut I would be curious if you could structure your macronutrient intake differently to see if you can lose weight on a higher carbohydrate intake.
Are you planning on slowly bringing calories upwards and if so, do you have a method in mind?0 -
We pretty much suck sometimes, sorry we kept missing this one.[\quote]
no problem, you are helping people just for the sake of it, I really appreciate you use your free time to answer me.
I have already started eating carbs, will monitor fat throughout all the bulk. Carb sources of choice are oats, quinoa, ww bread (that I bake), brown rice, basmati, cous cous, potatoes (sweet potatoes are really hard to find here, so is gonna be normalpotatoes), barley, spelt and sometimes pasta.I would be interested to see how you handle carbohydrate intake as you bring calories upwards on your bulk, and on your next cut I would be curious if you could structure your macronutrient intake differently to see if you can lose weight on a higher carbohydrate intake.
Are you planning on slowly bringing calories upwards and if so, do you have a method in mind?
I'm going to keep a training/diet journal, this must be the year to achieve the physique I always wanted.
Leg training is going to be a big issue, my ankle is still messed up big time, mobility reduced to 30%, not much room for improvement.
Any form of heavy squat, leg press, deadlift (I'm sooo going to miss 'em) whatever involves putting strain on the ankle, is out of the picture... will have to try with lighter weights and more reps/longer tempo. I will be able to go heavy only with leg ext and leg curl, this is so sad.
I have no way to train calves, this is going to be a big problem, my legs are definitely going to look funny.
The weekly training plan: weight training 3 days split, 2 swimming sessions, 1-2 HIIT sessions
Cardio should help me to keep fat gain at bay, plus I want to keep a good cardiovascular health... I'm not getting any younger and I want to stay fit.
Diet plan: possibly IF Leangains (16/8), eating above my TDEE (+15/20%) on workout days (swimming days included), and below (-10%) on rest days.
Long term goals: do at least one single handed pullup, reduce my waistline to 75cm, reduce BF to 10%, get as close as possible to a 2x BW bench press (my 1RM is 1.6x BW).0 -
Update: carbs increased, feel quite bloated, probably I still need to adjust to this much carbs.0
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How fast are you adding carbs in terms of grams of carbs/week?0
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Started to add carbs since August 18th, the day I left for my hols. First week I went for 100/150g daily, slowly increased and now I'm aiming for 300g/day (according to IIFYM, I should go fro 340g). Looks like rice bloats me a little more, I feel quite fine with oats.0
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bump0
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Crap....
We are chatting tomorrow so we will address this then ( I hope!)0 -
Bumping... even tho starting monday I'm going back to a lean bulk, I'm still interested to have some good advice for my next cut
I think generally speaking you should consider trying a non ketogenic method next time around so you can compare the differences and see if you have an easier time making adjustments to intake if things slow down or stall out.
As a general example I would target somewhere around 1g/lb BW (this is a good cover-your-*kitten* number), set fats anywhere around the .3 to .4g/lb bodyweight (which should be roughly 20 to 30% of your caloric intake), and stick the rest in carbs.
Set total cals to about 20% under TDEE.
You can also contact us when you decide to stop bulking if you'd like us to take a look.0 -
I think generally speaking you should consider trying a non ketogenic method next time around so you can compare the differences and see if you have an easier time making adjustments to intake if things slow down or stall out.
As a general example I would target somewhere around 1g/lb BW (this is a good cover-your-*kitten* number), set fats anywhere around the .3 to .4g/lb bodyweight (which should be roughly 20 to 30% of your caloric intake), and stick the rest in carbs.
Set total cals to about 20% under TDEE.
Will try, even tho, now that I'm back eating carbs, I'm a bit bloated all day long. I'm going to try to eat only one type of carb for a couple of days (only rice, only oat, and so on) to see if is a specific food that gives me the bloating, or if it's carbs in general.
Two years ago, I did a cut using skipload protocol (close to no carbs for 6 days, refeed with simple carbs the seventh day) and I got good results... not so good this year, maybe because of the surgery, and all the meds they gave me.
You can also contact us when you decide to stop bulking if you'd like us to take a look.
Will do, thanks.0 -
Getting better with carbs. Haven't had rice this week and the bloating reduced a lot,0
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Are you eating other carbs? Just eliminating rice helped?0
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Are you eating other carbs? Just eliminating rice helped?
haven't had rice in a while and had no problem at all, everything is fine with oats, barley, spelt, ww bread and so on... will try again with rice this week and see if the bloating comes back.0 -
How is the trial and error with food going?0
