[tony55343]

Originally Posted by JP10

Nice man keep it up! Progress is progress any way you look at it. You may need to stoke you metabolism a little. I'd slightly increase your calories for a week or two, then drop back down to the 1825 mark. Your body is most likely accustom to the amount of calories that you have been taking in and as a result it isn't working as efficiently as it could be.

Thanks dude! After my post I went and did a tdee calculator for my current weight etc, and than figured out the approx daily caloric deficit , did the math and it showed approx 2.8lb loss per week so I guess the 2.2 is not too far off from that ! I knew when /i first started the weight would drop off substantially quicker, thought I'd be lucky and have another couple weeks of good losses before it settled in at the 2-3lb week mark thats generally suggested.

So I think I'm on the right path and will stick with the 1825, if I don't lose 2lb or more when I weigh myself next Weds I will reassess , however I think I'm on the steady path of 2-3lb a week now. Hopefully I won't lose too much muscle that way either !!

[Rmtt]

Originally Posted by cotmfk

9%? body fat?

Yes...I should have quantified that. In the winter, I usually set my limit around 12% when I do a bulk although this past year...I got a little heavier than normal. Then around March, I start slowly cutting for our annual beach trip.

I typically bottom out in the 7% range.

Edit....this was in another thread during one of my cuts. I believe like the post says I was "pinched" at about 8.5% Now I am fortunate in that I tend to distribute body fat pretty evenly all over. So I can go a little higher and get away with it. A more recent pic of me is about 5 pages back in this thread and I am pretty smooth looking compared to what the below post shows. But I'm not currently trying to diet right now.

https://www.1addicts.com/forums/show...&postcount=181

[tony55343]

Originally Posted by Rmtt

This is great advice and a trick I use quite often.

Although I don't anymore like when I was obsessed with it, I use to track it with temperature. I would take my temperature upon first waking up and record it. After a while of being on a diet, you will see your average body core temp start to decline a little.

It's a "ghetto" way of keeping track of your metabolism and lets you know how efficient your thyroid is working. If your metabolism starts to slow...look at extra calories as throwing logs on the fire.

Once it got below a certain point, I would increase calories daily until I seen my temp go back up. Sometimes it would only take a few days....sometimes just one day of eating above your requirements is enough to get things going again.

That's where the concept of cheat meals come in....but I prefer to call them "re-feeds" as I'm adding calories, but it's just more of the food I'm already eating. So I'm not cheating as it's healthy food.

Also on a side note, I notice the leaner I get...the more re-feeds I have to incorporate to keep progress going. Once I'm below 9%, I can almost do a re-feed every 3 days without impeding process.

That is a super interesting method but makes total sense , I suppose I could start checking my temp each morning as well and keep track of that too !

[Rmtt]

Originally Posted by tony55343

That is a super interesting method but makes total sense , I suppose I could start checking my temp each morning as well and keep track of that too !

It's purely up to you man.

I will be the first to admit that I tend to be OCD and take things too far. It probably isn't that big of a deal in reality, but back when I was younger and doing research on stimulating the metabolism...that was an indicator that they use.

Being in a calorie deficit affects a lot of hormonal process such as Leptin, Ghrelin, and your body's insulin response. Thyroid health is key in being successful as it controls a lot of processes.

But both my parents are diabetic....so I was always reading to see what I could do to help them, and to avoid eventually developing it myself.

[lsturbointeg]

doesn't it suck when you eat all day at work and all you can think of is how you can't wait to go to the gym cause it's shoulder day and to get a call from the wifey saying we need to run errands after you get off work?

[JP10]

Originally Posted by lsturbointeg

doesn't it suck when you eat all day at work and all you can think of is how you can't wait to go to the gym cause it's shoulder day and to get a call from the wifey saying we need to run errands after you get off work?

Hahaha that's rich. My girl has given up on that side of the things, she knows I have to go to the gym. And if I don't go I will most likely complain about it, yes I act like a little child when she doesn't let me go. So now she doesn't even bother since she knows I'll be in a better mood if I get in the gym.

[Rmtt]

Aside from not being able to sleep, that was another reason I started going so early in the morning.

She's still asleep, and it leaves my afternoon open in case she does have stuff she wants us to do.

Happy wife....happy life!

[UncleWede]

^I've repeatedly asked my Dr. to write my wife a prescription for me to go to the gym. He won't

[lsturbointeg]

Lol I'm happy to report I was able to go to the gym...but it was at 930pm! Better than not going at all. I agree with JP10 I almost wanted to be childish about it but when we were done with the errands I figured...shoot, the gym is still open! Let me see if I can still go even tho it is late

[1MOREMOD]

Had good hamstring day got 405 for 4s on dead as well

[tony55343]

Made it to the gym last night hit arms/chest/back , and then did treadmill for 45 minutes . stayed under my 1825 calories . It was warm yesterday (37 degrees f) which caused some snow to melt, once it got dark the water froze on my driveway and I ended up slipping and falling, my knee is feeling that today haha hoping it feels better after work so I can hit the elliptical for my daily cardio, been staying on track every day since a few days before new years so really hoping the fall does not change that !!

[UncleWede]

Previous day/night I worked 6:30-12:15, then back at work at 6:15 Wednesday. I think I'm onto Rmtt and this lack of sleep thing.

Last night was chest/bi night. I messed up earlier in the week and did back/bi, but did it again.

It was one of those unique, in the zone kind of nights. I felt so serene yet in control. 12 rep sets but I just listened to the quiet in my body and eased up on the weight for each. Totally just cruizing thru, and then listened to my body when I got done and just went in the jacuzzi, not the cold pool. BUT, 127 at dinner time, even with Dr. increasing my bolus 2 units, I was 377 when I got home. W T F???

This morning, the DOMS is real!

[lsturbointeg]

it's leg day this evening...woot woot!!!!

[UncleWede]

Swing shift of sorts tonight. Off work at 4, have to do videography for an event nobody will attend at 5:30. Work gym it is for shoulders. . .

[cotmfk]

Consistency is the hardest part. I find that showing up is 90% of it. If I get to the gym, I will do SOMETHING. SOMETHING is better than nothing...

[1MOREMOD]

That is the biggest determinant. You dont have to be motivated you need the discipline to be consistent. No one wants to go every day and crush it.

[Rmtt]

Above is true. There have been numerous times I haven't been motivated to hit the gym, but I go out of habit.

But I will say that once I'm in there and have 1-2 exercises under my belt, my motivation returns pretty quickly.

[Teufel_Hunden]

Originally Posted by cotmfk

Consistency is the hardest part. I find that showing up is 90% of it. If I get to the gym, I will do SOMETHING. SOMETHING is better than nothing...

Nothing is more true and 2nd to that is that you can't out-train a bad diet.

[UncleWede]

Busted up back/tri today. Heaviest I have ever pulled on a cable or bent row. The straps are a definite help

We'll see if I can type tomorrow

[243Racing]

[lsturbointeg]

Had an awesome arm workout tonight. My biceps feeling pretty tight!

[1MOREMOD]

Same!