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Fixing a crashed metabolism?

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MonkeyMagic
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2011/12/19 21:56:02 (permalink)

Fixing a crashed metabolism?

I think I've screwed my metabolism up with dieting/cutting for too long (I have a lot of the symptoms) and I've probably been a too aggresive with my approach to cutting too eg calories too low, too much cardio etc, so now I'm pretty sure I'm left with a screwed up metabolism. I know to fix the problem I have to increase my food intake and as a result of my impatience I'm prety sure i'm going to gain some fat back no matter how much (or little) I increase my calorie intake.
 
Has anyone got any tips for someone in my position? Anyone been in a similar situation before? If you have then I'd love to know how you dealt with the situation. If anyone knows of any websites offering advice on this subject then please post the links!!
 
Cheers all.
post edited by MonkeyMagic - 2011/12/19 21:57:58
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    JWR
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    Re:Fixing a crashed metabolism? 2011/12/19 23:00:06 (permalink)
    I dealt with it by stepping away from training and dieting completely.
     
    For as long as it takes, I ate when I was hungry, stopped when full, ate what I wanted.
     
    Best way to get out of it IMO.
     
    Take a 2-4 week break and see how you feel then think of sorting out something again re diet.
    #2
    MonkeyMagic
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    Re:Fixing a crashed metabolism? 2011/12/19 23:59:52 (permalink)
    Thanks JWR, did you gain much fat during that period? And what about cardio? Did you drop that as well? No training at all for that 2-4 weeks?
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    Liddy
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    Re:Fixing a crashed metabolism? 2011/12/20 00:22:18 (permalink)
    Have a read up on Reverse Dieting, it's essentially increasing your calories from carbs and fat according and very slowly.
    I know a few BBers coming off of long cuts and maintained low bf% doing it, one of whom over a month after his competition had to binge for 2 weeks just to get above 6%bf. 
     
    No use googling reverse dieting, you get soem crap about eating dinner for breakfast and breakfast for dinner.  Essentially add about 15-30g carbs per week and up to 5g of fat per week. Until your calories are back up to the baseline of maintenance.
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    JWR
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    Re:Fixing a crashed metabolism? 2011/12/20 00:48:33 (permalink)
    Not necessary unless you're competing imo.
     
    Eat rest recover! Why make it complicated ?
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    MonkeyMagic
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    Re:Fixing a crashed metabolism? 2011/12/20 00:53:45 (permalink)
    nice one Liddy! where can I read up on it if google is no good? any links?
     
    and when you say 'per week' that means 2-4grams per day, then the following week increase it by 4-8 grams every day etc - is that right?
     
    Thanks for posting :=)
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    MonkeyMagic
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    Re:Fixing a crashed metabolism? 2011/12/20 00:55:13 (permalink)
    JWR

    Not necessary unless you're competing imo.

    Eat rest recover! Why make it complicated ?

     
    Not trying to make it complicated mate, just want to avoid getting fat again lol
     
    Though it just seems inevitable that I will add fat! 

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    JWR
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    Re:Fixing a crashed metabolism? 2011/12/20 01:02:30 (permalink)
    No I meant adding 5g of fat per week and 30g of carbs, yeah thats all brilliant in theory, if you're competing and that is your life. But its just not practical for the majority of people recreational bbers if you can great go for it but I almost 100% guarantee it will go tits up being that precise. 
     
    You're not going to put on any noticeable fat in 2-4 weeks, unless your stuff yourself stupid day in day out. 
     
    Eat when you're hungry, stop when your full, eat what you want more or less.
     
     
     
     
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    JWR
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    Re:Fixing a crashed metabolism? 2011/12/20 01:03:51 (permalink)
    wrong link
    post edited by JWR - 2011/12/20 01:05:15
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    umadjelly
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    Re:Fixing a crashed metabolism? 2011/12/20 05:35:06 (permalink)
    how long have you been plateaud at the same weight?
     
    remember weight loss is not linear, one time when cutting I didn't lose any weight for 3 weeks, then took a week off and eat what I wanted then checked the scales at the end of that week and was suddenly down 4 lbs from my plateau weight
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    CheekyChappie
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    Re:Fixing a crashed metabolism? 2011/12/20 09:01:07 (permalink)
    Don't forget that when you lose weight your metabolism will be lower due to your lower bodyweight. This is perfectly normal and doesn't mean you have 'wrecked' your metabolism. You may will have to eat a bit less to continue losing than you did to start with.
     
    Also, as said above, plateaus often occur for a while only for several pounds to suddenly drop overnight, commonly known in internet circles these days as the 'whoosh' effect.
     
    Maybe whack you calories up to maintenance for a couple of weeks and then return to dieting and see what happens.
    #11
    Drew Price
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    Re:Fixing a crashed metabolism? 2011/12/23 14:33:29 (permalink)
    Monkey,
     
    as suggested abouve a couple of weeks off can reset the switch, this is not a binge it's an 'eat healthy food when you're hungry' phase coupled with some different styles/types and usually a reduced volume of training.
     

    Drew Price BSc MSc 
    Registered Nutritionist and S&C coach       
    Author of The DODO Diet 
     
    #12
    Drew Price
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    Re:Fixing a crashed metabolism? 2011/12/23 14:39:24 (permalink)
    Liddy, the effect I think the effect you're referring to is a corollary to 'energy flux'?
     
    If you increase energy OUT in the right way and increase energy IN in the correct way it give more scope for the adaptation you desire (more muscle less fat) and also helps support proper energy metabolism. 
    post edited by Drew Price - 2011/12/23 14:40:53

    Drew Price BSc MSc 
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    Author of The DODO Diet 
     
    #13
    Liddy
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    Re:Fixing a crashed metabolism? 2011/12/23 17:03:42 (permalink)
    yeah but what's easier?
    Adding say 100-150kcal to you diet a week or playing about with numbers with regards to both cardio and diet?
     
    Just saying, it's a relatively straight forward approach and if done right will lead to minimal change in body composition.  Which I've seen in a few people wh took the approach.
    #14
    Drew Price
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    Re:Fixing a crashed metabolism? 2011/12/23 18:01:37 (permalink)
    Sorry? I'll take it from that that you weren't referring to increased energy flux?!

    Drew Price BSc MSc 
    Registered Nutritionist and S&C coach       
    Author of The DODO Diet 
     
    #15
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