Women 50+ Building Muscle/Cutting
Replies
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I was really excited about Lyle's book when it was released. Then I saw the price! It is a bit pricey and I don't have a great need for it yet.
Someone brought up body fat %. A lot of charts for healthy body fat % have an age factor. This article talks about it a little (at the bottom):
https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
"You may have noticed as your age increases, your acceptable body fat within these ranges increases as well. Why you ask? In short, these charts are based on statistical assumptions. Older individuals tend to have a lower body density for the same skinfold measurements, which is assumed to indicate a higher body fat percentage. Older, athletic individuals, however, might not fit this assumption because their body density may be underestimated.
Digging a little deeper, there are 3 types of fat: subcutaneous (under the skin), visceral (around the organs), and intramuscular (in between muscle, like a marbled steak). The amount of subcutaneous body fat you have may stay the same, but the visceral and intramuscular fat may increase as you age."
I know for me what is possible and what is sustainable are 2 different things! I think 18% body fat on women looks freaking amazing! I just don't have it in me to get that low. I think around 20% is about as low as I can go. I love eating too much!
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I was really excited about Lyle's book when it was released. Then I saw the price! It is a bit pricey and I don't have a great need for it yet.
Someone brought up body fat %. A lot of charts for healthy body fat % have an age factor. This article talks about it a little (at the bottom):
https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
"You may have noticed as your age increases, your acceptable body fat within these ranges increases as well. Why you ask? In short, these charts are based on statistical assumptions. Older individuals tend to have a lower body density for the same skinfold measurements, which is assumed to indicate a higher body fat percentage. Older, athletic individuals, however, might not fit this assumption because their body density may be underestimated.
Digging a little deeper, there are 3 types of fat: subcutaneous (under the skin), visceral (around the organs), and intramuscular (in between muscle, like a marbled steak). The amount of subcutaneous body fat you have may stay the same, but the visceral and intramuscular fat may increase as you age."
I know for me what is possible and what is sustainable are 2 different things! I think 18% body fat on women looks freaking amazing! I just don't have it in me to get that low. I think around 20% is about as low as I can go. I love eating too much!
Thanks for the info. I bought the book last night I was shocked myself at the price, so I went on a head and got it, I read through it for several hours last night, it is extensive, very thorough and contains some very useful information for the subject of discussion here.
I have my sustainable body fat levels as well, going to a lower body fat% surely has its negative side effects that will only compound the side effects we are already going through.
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I have been trying to research various aspects of women building muscle at ages 50+ going through menopause. Menopause is such a touchy subject all though all us ladies will go through it, but I don't know of anyone my age doing bulk/cut cycles or recomp.
I would love to find some resources, studies, etc. that discuss female hormones, balance (not sure how to work on balance if they aren't working like they should be ), maybe macros or diet changes or cutting strategies that might be beneficial. For the past three weeks I have horrid day/night time sweats and also trying to find out if this causes water balance problems.
I will be 50 in a few months, if things hold where they are I will be 'post' at the end of the year. I bulked this winter and now cutting, it has reached a point where I have stalled, I have lost about 3 pounds in 8 weeks and I dare cut cals again. Maybe some of my fat loss is masked by water. I thought I could ride out my cals but all of this has me losing strength, my performance some days are better than others, I still get the job done, but I think I could do so much more if I was 100%.
Take a diet break only after 8 weeks of 250 deficit? Does that sound dumb? I am mentally and physically attached to my calories so I am cutting on 1800, 115-120 gr protein, fat around 65-70g and my carbs the rest, sometimes I get a little less fat and more carbs (200-210gr).
I wrote this hoping to not embarrass my self, I am treading into unknown waters, I am very patient and willing to adjust or try new things.
No, it doesn't sound dumb at all. People don't realize that the deficit is added stress and sometimes during the stress of menopause we need to "stair step" the deficit and eat at TDEE more.
The menopause journey is so unique and different for each women, and the endocrine system with all the hormones and communications between the brain and organs so incredibly complex, that there is no one size fits all solution.
The biggest thing I ever did wrong was search the internet and shoot in the dark on various homeopathic solutions. I wasted many years living with the agony of various symptoms and waking up every morning feeling like I was run over by a truck and hunger hormones raging through the roof. Go to a doctor and have your hormones checked and be open to solutions you might have been close minded about before.
TDEE should always be the calorie reference point for health, not the deficit which is corrective action and causes stress on the body. The deficit should be dosed out according to each individual and all the stress. Most of the frustration I see are people trying to push it to hard and putting the focus on something that is not sustainable or realistic. TDEE is always a WIN.
Best of luck to you!!!
Roberta
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If you do a Facebook share, you get 10% off the book. I only bought the digital version, cost me $45.0
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I am post menopausal. I do not have much wisdom to share. I hurt my back in October and hardly worked out and gained 15 lbs in about 6 mos. I have never gained like that. I have now given up alcohol and lost 6 lbs in one month. I think some of that is water weight as unfortunately I was a regular drinker. I need to lose the other 10 still
. Since I have been back at it I feel like I have regained a lot of strength. Not sure I will ever hit prs again but we shall see. I use the nuvaring to manage my symptoms. Will have to change as I am now 50.
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californiagirl2012 wrote: »I have been trying to research various aspects of women building muscle at ages 50+ going through menopause. Menopause is such a touchy subject all though all us ladies will go through it, but I don't know of anyone my age doing bulk/cut cycles or recomp.
I would love to find some resources, studies, etc. that discuss female hormones, balance (not sure how to work on balance if they aren't working like they should be ), maybe macros or diet changes or cutting strategies that might be beneficial. For the past three weeks I have horrid day/night time sweats and also trying to find out if this causes water balance problems.
I will be 50 in a few months, if things hold where they are I will be 'post' at the end of the year. I bulked this winter and now cutting, it has reached a point where I have stalled, I have lost about 3 pounds in 8 weeks and I dare cut cals again. Maybe some of my fat loss is masked by water. I thought I could ride out my cals but all of this has me losing strength, my performance some days are better than others, I still get the job done, but I think I could do so much more if I was 100%.
Take a diet break only after 8 weeks of 250 deficit? Does that sound dumb? I am mentally and physically attached to my calories so I am cutting on 1800, 115-120 gr protein, fat around 65-70g and my carbs the rest, sometimes I get a little less fat and more carbs (200-210gr).
I wrote this hoping to not embarrass my self, I am treading into unknown waters, I am very patient and willing to adjust or try new things.
No, it doesn't sound dumb at all. People don't realize that the deficit is added stress and sometimes during the stress of menopause we need to "stair step" the deficit and eat at TDEE more.
The menopause journey is so unique and different for each women, and the endocrine system with all the hormones and communications between the brain and organs so incredibly complex, that there is no one size fits all solution.
The biggest thing I ever did wrong was search the internet and shoot in the dark on various homeopathic solutions. I wasted many years living with the agony of various symptoms and waking up every morning feeling like I was run over by a truck and hunger hormones raging through the roof. Go to a doctor and have your hormones checked and be open to solutions you might have been close minded about before.
TDEE should always be the calorie reference point for health, not the deficit which is corrective action and causes stress on the body. The deficit should be dosed out according to each individual and all the stress. Most of the frustration I see are people trying to push it to hard and putting the focus on something that is not sustainable or realistic. TDEE is always a WIN.
Best of luck to you!!!
Roberta
Thank your for your post and kind words.
Last night I slept horrible, woken up twice to pee (which seemed like gallons) and hot flashes with a final one that got me out of bed at 3:00 a.m. So not fun, I chose a complete rest day and decreasing the deficit starting today.
My husband wants me to take the diet break for 3 weeks and reassess. He should probably get a 'best husband' award for his patience during all of this. If the diet break ends up easing or regulating symptoms, there is no other choice but to continue to maintain. I am more than okay with that as choosing like you said, sustainable. Health, wellness and feeling as best I/we can, having balance, healthy amounts of exercise and perhaps diet strategies to aid in the process as I realize its ending one phase and starting another.
If only the hot flashes and sweating were not a part of this, I still don't get what these are, I guess I will figure that out one day. Thanks again. 1 -
californiagirl2012 wrote: »I have been trying to research various aspects of women building muscle at ages 50+ going through menopause. Menopause is such a touchy subject all though all us ladies will go through it, but I don't know of anyone my age doing bulk/cut cycles or recomp.
I would love to find some resources, studies, etc. that discuss female hormones, balance (not sure how to work on balance if they aren't working like they should be ), maybe macros or diet changes or cutting strategies that might be beneficial. For the past three weeks I have horrid day/night time sweats and also trying to find out if this causes water balance problems.
I will be 50 in a few months, if things hold where they are I will be 'post' at the end of the year. I bulked this winter and now cutting, it has reached a point where I have stalled, I have lost about 3 pounds in 8 weeks and I dare cut cals again. Maybe some of my fat loss is masked by water. I thought I could ride out my cals but all of this has me losing strength, my performance some days are better than others, I still get the job done, but I think I could do so much more if I was 100%.
Take a diet break only after 8 weeks of 250 deficit? Does that sound dumb? I am mentally and physically attached to my calories so I am cutting on 1800, 115-120 gr protein, fat around 65-70g and my carbs the rest, sometimes I get a little less fat and more carbs (200-210gr).
I wrote this hoping to not embarrass my self, I am treading into unknown waters, I am very patient and willing to adjust or try new things.
No, it doesn't sound dumb at all. People don't realize that the deficit is added stress and sometimes during the stress of menopause we need to "stair step" the deficit and eat at TDEE more.
The menopause journey is so unique and different for each women, and the endocrine system with all the hormones and communications between the brain and organs so incredibly complex, that there is no one size fits all solution.
The biggest thing I ever did wrong was search the internet and shoot in the dark on various homeopathic solutions. I wasted many years living with the agony of various symptoms and waking up every morning feeling like I was run over by a truck and hunger hormones raging through the roof. Go to a doctor and have your hormones checked and be open to solutions you might have been close minded about before.
TDEE should always be the calorie reference point for health, not the deficit which is corrective action and causes stress on the body. The deficit should be dosed out according to each individual and all the stress. Most of the frustration I see are people trying to push it to hard and putting the focus on something that is not sustainable or realistic. TDEE is always a WIN.
Best of luck to you!!!
Roberta
Thank your for your post and kind words.
Last night I slept horrible, woken up twice to pee (which seemed like gallons) and hot flashes with a final one that got me out of bed at 3:00 a.m. So not fun, I chose a complete rest day and decreasing the deficit starting today.
My husband wants me to take the diet break for 3 weeks and reassess. He should probably get a 'best husband' award for his patience during all of this. If the diet break ends up easing or regulating symptoms, there is no other choice but to continue to maintain. I am more than okay with that as choosing like you said, sustainable. Health, wellness and feeling as best I/we can, having balance, healthy amounts of exercise and perhaps diet strategies to aid in the process as I realize its ending one phase and starting another.
If only the hot flashes and sweating were not a part of this, I still don't get what these are, I guess I will figure that out one day. Thanks again.
I assume you're taking into account that the hot flashes/sweats can be compromising sleep quality, which can have an effect on stress and water weight in itself? That could also affect workout intensity/effectiveness.
I'm not a great model for strength training (lackadaisical), but I am athletically active & post-menopausal. I'm also a tiny bit of a skeptic about menopause as The Great Evil. Different women do have different degrees of difficulty with it, and I'm not very knowledgeable about those**, but so much of the rhetoric about its Awful Consequences are so similar to rhetoric about hypothyroidism's Awful Consequences (I'm also hypo) . . . so, skeptical. Human brains are so good at turning correlation into causation, so it's good to keep considering the non-menopause-related factors that could account for observed results (and the ancillary menopausal effects, like the effect of sleep quality, not simply "da menopause").
** I went into menopause abruptly at age 44, over the course of a month or two, as a side effect of chemotherapy. The abruptness (not to mention the chemotherapy itself) masks or shortens certain menopausal effects, but the anti-estrogen drugs some of us (me) take will exaggerate other menopausal symptoms, and extend them over the 5-10+ years we're on the drugs. Bottom line, my menopause was not most women's menopause. In some ways it was easier; in some ways it was worse.
A consequence of this experience is that I'd urge anyone considering HRT to carefully look into the research on HRT and breast cancer. Menopausal symptoms are a baby-feline; even though I don't know experientially what all those symptoms are, I'm pretty sure cancer and cancer treatment are worse. Bad hobby, for sure.
There are things breast cancer survivors who can't remotely consider HRT will do to moderate menopausal symptoms, but they are just that, remedies for symptoms. Worth considering, though, if you want symptomatic relief and don't want HRT.
</curmudgeon>
P.S. I was thinking @middlehaitch was doing recomp post-menopausally, maybe? Since you asked about recomp-ers in your OP, I'm wondering if she might have any insights (though I think she's post-menopausal, probably, not in the thick of it)?2 -
I am going through menopause – technically perimenopause. I am 51 and have been having more and more hot and cold flashes. The night went to interfere with my sleep so it was interesting to hear someone else comment on that. I am trying to lose weight and build muscle. Would love to encouragement and to offer and courage meant. Please add me as a friend if you’re inclined2
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californiagirl2012 wrote: »I have been trying to research various aspects of women building muscle at ages 50+ going through menopause. Menopause is such a touchy subject all though all us ladies will go through it, but I don't know of anyone my age doing bulk/cut cycles or recomp.
I would love to find some resources, studies, etc. that discuss female hormones, balance (not sure how to work on balance if they aren't working like they should be ), maybe macros or diet changes or cutting strategies that might be beneficial. For the past three weeks I have horrid day/night time sweats and also trying to find out if this causes water balance problems.
I will be 50 in a few months, if things hold where they are I will be 'post' at the end of the year. I bulked this winter and now cutting, it has reached a point where I have stalled, I have lost about 3 pounds in 8 weeks and I dare cut cals again. Maybe some of my fat loss is masked by water. I thought I could ride out my cals but all of this has me losing strength, my performance some days are better than others, I still get the job done, but I think I could do so much more if I was 100%.
Take a diet break only after 8 weeks of 250 deficit? Does that sound dumb? I am mentally and physically attached to my calories so I am cutting on 1800, 115-120 gr protein, fat around 65-70g and my carbs the rest, sometimes I get a little less fat and more carbs (200-210gr).
I wrote this hoping to not embarrass my self, I am treading into unknown waters, I am very patient and willing to adjust or try new things.
No, it doesn't sound dumb at all. People don't realize that the deficit is added stress and sometimes during the stress of menopause we need to "stair step" the deficit and eat at TDEE more.
The menopause journey is so unique and different for each women, and the endocrine system with all the hormones and communications between the brain and organs so incredibly complex, that there is no one size fits all solution.
The biggest thing I ever did wrong was search the internet and shoot in the dark on various homeopathic solutions. I wasted many years living with the agony of various symptoms and waking up every morning feeling like I was run over by a truck and hunger hormones raging through the roof. Go to a doctor and have your hormones checked and be open to solutions you might have been close minded about before.
TDEE should always be the calorie reference point for health, not the deficit which is corrective action and causes stress on the body. The deficit should be dosed out according to each individual and all the stress. Most of the frustration I see are people trying to push it to hard and putting the focus on something that is not sustainable or realistic. TDEE is always a WIN.
Best of luck to you!!!
Roberta
Thank your for your post and kind words.
Last night I slept horrible, woken up twice to pee (which seemed like gallons) and hot flashes with a final one that got me out of bed at 3:00 a.m. So not fun, I chose a complete rest day and decreasing the deficit starting today.
My husband wants me to take the diet break for 3 weeks and reassess. He should probably get a 'best husband' award for his patience during all of this. If the diet break ends up easing or regulating symptoms, there is no other choice but to continue to maintain. I am more than okay with that as choosing like you said, sustainable. Health, wellness and feeling as best I/we can, having balance, healthy amounts of exercise and perhaps diet strategies to aid in the process as I realize its ending one phase and starting another.
If only the hot flashes and sweating were not a part of this, I still don't get what these are, I guess I will figure that out one day. Thanks again.
I assume you're taking into account that the hot flashes/sweats can be compromising sleep quality, which can have an effect on stress and water weight in itself? That could also affect workout intensity/effectiveness.
I'm not a great model for strength training (lackadaisical), but I am athletically active & post-menopausal. I'm also a tiny bit of a skeptic about menopause as The Great Evil. Different women do have different degrees of difficulty with it, and I'm not very knowledgeable about those**, but so much of the rhetoric about its Awful Consequences are so similar to rhetoric about hypothyroidism's Awful Consequences (I'm also hypo) . . . so, skeptical. Human brains are so good at turning correlation into causation, so it's good to keep considering the non-menopause-related factors that could account for observed results (and the ancillary menopausal effects, like the effect of sleep quality, not simply "da menopause").
** I went into menopause abruptly at age 44, over the course of a month or two, as a side effect of chemotherapy. The abruptness (not to mention the chemotherapy itself) masks or shortens certain menopausal effects, but the anti-estrogen drugs some of us (me) take will exaggerate other menopausal symptoms, and extend them over the 5-10+ years we're on the drugs. Bottom line, my menopause was not most women's menopause. In some ways it was easier; in some ways it was worse.
A consequence of this experience is that I'd urge anyone considering HRT to carefully look into the research on HRT and breast cancer. Menopausal symptoms are a baby-feline; even though I don't know experientially what all those symptoms are, I'm pretty sure cancer and cancer treatment are worse. Bad hobby, for sure.
There are things breast cancer survivors who can't remotely consider HRT will do to moderate menopausal symptoms, but they are just that, remedies for symptoms. Worth considering, though, if you want symptomatic relief and don't want HRT.
</curmudgeon>
P.S. I was thinking @middlehaitch was doing recomp post-menopausally, maybe? Since you asked about recomp-ers in your OP, I'm wondering if she might have any insights (though I think she's post-menopausal, probably, not in the thick of it)?
Thanks @ AnnPT77
First let me say, 'da menopause', love it. I can't imagine having gone through what you have, you're a strong lady for sure, truly amazing and inspiring.
And to answer your question about water balance, I think its more than a relevant issue (at least for me), I live in hot/humid climate to begin with, being outdoors or exercising outside requires good hydration habits. So focus on hydrating enough and finding electrolyte balance with these added side effects is key.
Also touching on recomp for anyone following, building muscle/maintaining muscle through recomp is certainly part of this, I plan to recomp (probably sooner rather than later) and insights on this certainly welcome. Adjusting lifting/training programming as to work smarter rather than harder and use calories or make dietary adjustments I think is important.
I have chosen non-HRT, although the research and information says it's the best for vasomotor symptoms (hot flashes/mood swings/ etc.). I'm not looking to alter my body's chemistry in this regard, also family history to consider. 1 -
Yesucanembodythis wrote: »I am going through menopause – technically perimenopause. I am 51 and have been having more and more hot and cold flashes. The night went to interfere with my sleep so it was interesting to hear someone else comment on that. I am trying to lose weight and build muscle. Would love to encouragement and to offer and courage meant. Please add me as a friend if you’re inclined
I am in the same boat as you. Getting through night time is a challenge, I sleep with a fan blowing on my upper body into my face at night, it does help me cool down a little faster, too bad its not a prevention mechanism.
I have added you.
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Thanks, Roxie. I’ll try the fan. Great idea!1
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Roxie,
Thankyou!!! for posting such great questions. I've been in menopause for about 2 years now and I'm only 46. The hot flashes are killer... really mess with quality sleep! I've also been trying to lose weight - walking, lifting, watching what I eat. I do 1g/lb of protein per day. Try to really watch my carbs... not sure what ratio of carb:protein:fat is appropriate for mid-age women in menopause. Nothing seems to work, I can't shed many pounds. My hubby had a heart attack 3 months ago and dumped most of his carbs/ started walking 6 miles a day and lost 49 pounds in 3 months!! - went from (268-219). I'm not kidding! He's doing great, and I try to follow him in diet and exercise and I have lost 8 pounds (160-168). I don't get it. If there's some answer connected to menopause and weight loss, I'd sure like to know.1 -
I'm going to try to not make this too long a tale of menopause woe, tho I have one. I can only hope and pray that someday I might be able to go more than one hour without being covered in sweat then freezing my kitten off 5 minutes later. I'd give a whole lot for a full night sleep, don't think I've had a night without 4 to 6 episodes which require me to get out of the bed that I've heated.
I'm eagerly watching this thread to see if anything occurs. (Dr's verdict is 'no HRT for you, so deal with it -- argh')
I can share a couple my coping mechanisms. Always have a hat nearby. When the freezing hits (because you are still drenched in sweat even tho the hot flash has passed) the hat is your best friend. (I see lots of layer advice, but none about the hat.) A collapsing hand fan can be a life saver. When I'm out in public and can't just disrobe, that hand fan has been the difference between passing out and being almost comfortable. 8 hour ice pack under the pillow I got the 8 hour injury ice pack from Walgreens, I think. I stow one under my pillow every night before bed. When I feel a hot flash hit, I turn the pillow over, and bliss for a few seconds, cool, cool pillow. And it starts to cool the overheated part. The cool lasts all night!
I've been serious about strength training since October. Cardio is spotty, I certainly get in enough walking (80,000 steps weekly average), but swimming has been curtailed due to continuing ear infections. I really won't do anything that will get me more sweaty with the sweat drenched hot flashes occurring every 30 minutes or so.
I get 1g protein to 1 lb weight most days. Weight loss came VERY hard and only really started to happen (about 6lb per month) when I almost completely gave up (except for very occasional treats - twice a month probably) all highly processed and complex carbs or grains (except for oats and potatoes which are a necessity for my satiety), I also moved to a weekly calorie count (a 5:2 IF, actually) in order to not feel hungry ALL the time on a small calorie allotment. Also, no eating back exercise calories unless it is exclusively one serving of protein (chicken breast, protein shake, etc.)
I'm now maintaining mostly. Same eating restrictions as above, but 1000 or so extra calories a week. (Maintenance is less than 1400 calories per day). I would like to lose another 5-8 pounds but not seriously persuing that loss because I find it too hard to eat much less than 9500 calories a week (< 1400 per day average) for long periods of time.
Menopause was a game changer for me, not in a good way. I'd love any ideas anyone has.
I am committed to not gaining back any weight, to strength training 5x per two weeks (my body really wants those two days off between strength work). I am also committed to any cardio I can do without making myself miserable or hurting myself (so excessive sweating is out and I don't swim with an ear infection).
Sorry to be a downer, but I would love any advice help to make this easier. Man, I'd kill for a good night sleep.
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Thanks for the heads up @AnnPT77.
I am trying to follow the thread as it interests me even though I am post menopausal by a long shot, but family is taking all my time at the moment.
During menopause it was definitely conditioning for me as I had never exercised, lifting came at about 60.
I'm sorry I really can't put more into the conversation right now.
Cheers, h.
Posting from Scotland!3 -
Good morning ladies, a brief update and I will come back and do a longer write up on some things I have been researching through the weekend and share with you all.
I am going on 4 days into my diet break. I lost 'weight' and have consistently been at that number, so thinking that fat loss was masked by water retention. What I did was take a 3 day exercise break, except a short run on Saturday, added the extra calories and adjusted my water/electrolyte intake.
If you ever read up on diet break/refeeds which is the link provided and also in Lyle's book a refeed can be beneficial as long as its two days or longer. I am continuing with my diet break and looking to just move into recomp and forgo the deficit. I feel better after the rest, more calories and adjustments to my electrolytes. My symptoms are more tolerable but definitely not gone.
My sleep is a little less disrupted.
https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
My goal for lifting today was to repeat weight on the bar from last week and that went well. Performance in the gym is a very large part of my goal, I will trend what is happening over the rest of the week.2 -
I've been trying to read The Women's Book this weekend. Man, it's dense. That, or I am. 3
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mom23mangos wrote: »quiksylver296 wrote: »Following. I'd like to learn as much as possible before peri- and/or menopause hit. I'm not that far away.
I suspect Lyle's new book "The Women's Book" would be a valuable resource. I haven't bought it yet.
https://store.bodyrecomposition.com/product/the-womens-book-vol1/
I downloaded this a while back but haven't read it yet. While I'm still in my early 40's, I've been peri for a while now. I have a feeling it's going to stretch on for a REALLY long time for me.
Its been 7 years for me, its worse towards the end for me... kinda ready to get off the roller coaster now.
Hang in there, at least there is an end to the madness.
Sounds like you're nearing the end. I am about 18 months post now. And things *have* settled.
I will say that I felt it was more challenging to control blood sugar in the later stages. There are a number of PubMed articles suggesting that peri/meno are a unique kind of insulin resistance. Given the little belly that grew just as I transitioned, and the blood sugar control issues, I'd say I believe them!1 -
I'm 3/4 of the way through Lyle's book, and loving it (worth every penny).
He highly advocates diet breaks, esp if you notice your workouts faltering.
Some of the eye-opening stuff I've read: (a lot about NEAT, which I am working on now)
1) When people of similar weight/build have TDEE differences, its almost entirely based on NEAT. (i.e. even people with thyroid issues etc, do not have lower RMRs more than 50-100 cal). But NEAT can cause a person's TDEE to differ from a similar build person, or the height/weight tables by as much as 500 calories!
2) If people workout during the day and burn about 500 calories, but then decrease their NEAT for the day of about 250 calories (I believe that I'm guilty of this), they have sabotaged their deficit.
3) People on prolonged cut cycles need to refeed for at least two days to restore hormonal balance, but also restore NEAT levels, which are almost certainly plummeting and causing weight stalls. i.e. their TDEE has plummeted, such that they are no longer in a deficit.
4) Men and women of similar weight and body fat percentage burn the same amount of calories, contrary to popular thinking. Men burn more calories on average, because the typically have lower body fat/ more muscle.
5) When people lose weight, the body adjusts hormones to try to recover the weight (metabolic adaption), increase appetite, decrease NEAT. This adaption can last several years, even forever....Vigilance on calorie counting and monitoring NEAT may be required for several years after weight/fat loss.
6) The body tries to recover not just the fat it lost, but also the muscle. Since muscle takes longer to recover than fat, a person who 'rebounds' their weight, inevitably end up at a higher weight with a higher body fat percentage.
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quiksylver296 wrote: »I've been trying to read The Women's Book this weekend. Man, it's dense. That, or I am.
You dense? Nah
I've spent about 8 hrs on it and barely reached the surface. I'm slow
But it is quite dense, the level of info he needed to get to to address all phases of peri, late, post, pcos, hrt, non hrt, etc.. I can see why he took forever to finally get this released.
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annaskiski wrote: »I'm 3/4 of the way through Lyle's book, and loving it (worth every penny).
He highly advocates diet breaks, esp if you notice your workouts faltering.
Some of the eye-opening stuff I've read: (a lot about NEAT, which I am working on now)
1) When people of similar weight/build have TDEE differences, its almost entirely based on NEAT. (i.e. even people with thyroid issues etc, do not have lower RMRs more than 50-100 cal). But NEAT can cause a person's TDEE to differ from a similar build person, or the height/weight tables by as much as 500 calories!
2) If people workout during the day and burn about 500 calories, but then decrease their NEAT for the day of about 250 calories (I believe that I'm guilty of this), they have sabotaged their deficit.
3) People on prolonged cut cycles need to refeed for at least two days to restore hormonal balance, but also restore NEAT levels, which are almost certainly plummeting and causing weight stalls. i.e. their TDEE has plummeted, such that they are no longer in a deficit.
4) Men and women of similar weight and body fat percentage burn the same amount of calories, contrary to popular thinking. Men burn more calories on average, because the typically have lower body fat/ more muscle.
5) When people lose weight, the body adjusts hormones to try to recover the weight (metabolic adaption), increase appetite, decrease NEAT. This adaption can last several years, even forever....Vigilance on calorie counting and monitoring NEAT may be required for several years after weight/fat loss.
6) The body tries to recover not just the fat it lost, but also the muscle. Since muscle takes longer to recover than fat, a person who 'rebounds' their weight, inevitably end up at a higher weight with a higher body fat percentage.
This is good stuff to let others be aware of. You may or may not have seen this thread, our very own @AnnPT77 created it, its fun and shares great info and and ideas.
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
So much truth about the NEAT, I workout early in the a.m. and I sit behind a keyboard and monitor the rest of the day for my job. I have to account less NEAT I may burn, or at least make it a variable in my intake. Consistency is key but not every day can be the same. 1 -
annaskiski wrote: »I'm 3/4 of the way through Lyle's book, and loving it (worth every penny).
He highly advocates diet breaks, esp if you notice your workouts faltering.
Some of the eye-opening stuff I've read: (a lot about NEAT, which I am working on now)
1) When people of similar weight/build have TDEE differences, its almost entirely based on NEAT. (i.e. even people with thyroid issues etc, do not have lower RMRs more than 50-100 cal). But NEAT can cause a person's TDEE to differ from a similar build person, or the height/weight tables by as much as 500 calories!
2) If people workout during the day and burn about 500 calories, but then decrease their NEAT for the day of about 250 calories (I believe that I'm guilty of this), they have sabotaged their deficit.
3) People on prolonged cut cycles need to refeed for at least two days to restore hormonal balance, but also restore NEAT levels, which are almost certainly plummeting and causing weight stalls. i.e. their TDEE has plummeted, such that they are no longer in a deficit.
4) Men and women of similar weight and body fat percentage burn the same amount of calories, contrary to popular thinking. Men burn more calories on average, because the typically have lower body fat/ more muscle.
5) When people lose weight, the body adjusts hormones to try to recover the weight (metabolic adaption), increase appetite, decrease NEAT. This adaption can last several years, even forever....Vigilance on calorie counting and monitoring NEAT may be required for several years after weight/fat loss.
6) The body tries to recover not just the fat it lost, but also the muscle. Since muscle takes longer to recover than fat, a person who 'rebounds' their weight, inevitably end up at a higher weight with a higher body fat percentage.
This is good stuff to let others be aware of. You may or may not have seen this thread, our very own @AnnPT77 created it, its fun and shares great info and and ideas.
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
So much truth about the NEAT, I workout early in the a.m. and I sit behind a keyboard and monitor the rest of the day for my job. I have to account less NEAT I may burn, or at least make it a variable in my intake. Consistency is key but not every day can be the same.
Nice! Thanks! I will follow.
Yes, I also work a desk job. I typically try and use the first floor bathroom (office on third floor) and do some counter pushups/jumping jacks every time. This usually flags if I run at lunch though.
(Work in high tech, so not a lot of women, and the first floor bathroom I use is actually the women's locker room, which only sees traffic at lunch)2 -
Thanks for posting this. It was a good listen. He ballparks a bit with the facts of menopause, but nice to hear how much of the research he's familiar with, including the insulin resistance/menopause work. I've been pretty interested in that connection for a while now.Following! I almost posted something similar last year but things returned to normal. I know that peri is just around the corner for me...or maybe few years around the corner!
This may be worth listening to:
https://player.fm/series/jps-health-fitness-2166069/podcast-38-interview-with-lyle-mcdonald-part-22 -
I'm glad I found my way over here. I'm 51, new to fitness and lifting and didn't even consider menopause.1
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I’m bumping this thread. I don’t have anything useful to add other than I’m 46 peri menopausal and have been recomping for 3 years at about 135 to 140 pounds at 5 ft 8.5. Thinking about bulking as my recomp progress has slowed somewhat. Interested to hear from other women lifters about their cutting and bulking experiences at this age.1
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Great thread, I'm 45 and not in my menopause yet but good to read some experiences. I'm not a heavy lifter but I'm doing strength training 3 times a week and doing cardio 2 times. .
Maybe I can learn before hitting menopause 🙈0 -
cupcakesandproteinshakes wrote: »I’m bumping this thread. I don’t have anything useful to add other than I’m 46 peri menopausal and have been recomping for 3 years at about 135 to 140 pounds at 5 ft 8.5. Thinking about bulking as my recomp progress has slowed somewhat. Interested to hear from other women lifters about their cutting and bulking experiences at this age.
56 and maybe post menopausal. Can't tell for sure as I had a partial hysterectomy at age 33 so absence of menstruation isn't available as a guideline, and I sort of go in and out of menopause symptoms periodically. Also very much a "hard gainer". It takes me a looooong time to add muscle.
Recomp has been the most successful for me, I've been at it for roughly 4 years now. I did try a bit of a bulk a couple times when my strength progress slowed down and it never resulted in any appreciable gains. I seem to respond better to volume rather than load so I'll add reps or a set before I increase weights.
I also have a bad tendency to undereat during periods of prolonged stress, and of course the first thing that I lose is muscle, so I undid an awful lot of progress last year when my father was hospitalized for an extended period.
We'll call that an unintentional overly aggressive cut. And I'm just back to squatting and deadlifting recently after a two-month ban by my physiotherapist while I was rehabbing a mysterious hip injury. 0
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