Metabolic Slowdown

[Blondell]

This issue was brought to my attention by someone at another board that I mod on.

How should people address this? I'd like info posted on diet and training/cardio, please. :D

[Blondell]

C'mon, guys! :ban:

I invited her over to get help. We haven't discussed this in quite a while. :nope:

[soontobefit]

C'mon, guys! :ban:

I invited her over to get help. We haven't discussed this in quite a while. :nope:
I guess I am not really sure what you are asking...?

[Blondell]

I guess I am not really sure what you are asking...?

When a person overdoes it w/ a caloric deficit, their metabolism slows and goes into 'starvation mode'. Once this happens, they have to go about fixing their metabolism. Otherwise, they will gain wt--even when eating what should be a caloric deficit for their wt.

EX: If I eat 1200 cals at my current weight (170lbs) for a long amount of time, my body will begin to lower it's maintenance level (metabolic slowdown), and 1200 could b/c what my body maintains it's current weight on. Going above 1200 cals (even at 170lbs) I could GAIN weight b/c my body has adapted to maintaining itself @1200cals.

That make it understandable? :unsure:

[Carolyn]

When a person overdoes it w/ a caloric deficit, their metabolism slows and goes into 'starvation mode'. Once this happens, they have to go about fixing their metabolism. Otherwise, they will gain wt--even when eating what should be a caloric deficit for their wt.

EX: If I eat 1200 cals at my current weight (170lbs) for a long amount of time, my body will begin to lower it's maintenance level (metabolic slowdown), and 1200 could b/c what my body maintains it's current weight on. Going above 1200 cals (even at 170lbs) I could GAIN weight b/c my body has adapted to maintaining itself @1200cals.

That make it understandable? :unsure:

I've been actually thinking about this lately because I'm worried myself about it. I don't know anything about this, but I'd like to. Are there ways to work around it and almost "trick" your body?

[donnajo]

Aren't you supposed to eat at maintenance for awhile if this happens?Definitely stop dieting I would think.

[Carolyn]

Aren't you supposed to eat at maintenance for awhile if this happens?Definitely stop dieting I would think.

And refeeds, right? Correct me if I'm wrong.

[FitnessModerate]

How do you do refeeds? Do you spread the extra calories over 6 meals, or have one extra big meal?

[Erik]

Something I have written previously (was going to post this in my blog, but I guess I'll do it here too).

Do you find that no matter what diet you try or how much exercise you do, you just can't seem to lose fat anymore? Were you once pleased with your fat-loss progress, but now find yourself staring this big, ugly plateau in the face?

Nothing seems to work for you anymore and you've tried it all - high carbs, low carbs, fat burners, low calories, session after session of mind-numbing cardio. That flab isn't going anywhere.

Frustrating, isn't it? It's like a brick wall standing in your way.

Your problem may be a damaged metabolism--a very real phenomenon - caused by prolonged dieting. I know that may sound scary, but it's not as bad as some people make it out to be. With all the extremely low-calorie eating and hours of cardio that some people do day in and day out, it's actually very commonplace. Rest assured, you're not alone.

And I've got some good news for you. There's a pretty simple way to repair your sluggish metabolism. Contrary to popular--albeit ill-informed--opinion, metabolic "damage" is not permanent and metabolism does not shut off. Yes, it can slow down, but this is actually a normal and expected response when you're eating sub-maintenance calories.

There is a physiologically-based adaptive response that the body undergoes when eating in a caloric deficit. The hormones that govern metabolic rate and fat loss respond in a way that serves to preserve bodyfat. And the effect is magnified the leaner you get (which is often associated with the longer you're trying to lose fat). End result? Slower, if not altogether stalled, fat loss. No matter how good your nutritional program, if you're eating in a caloric deficit, your metabolism will attempt to adjust accordingly.

Ok, enough of the whys. How do we get that metabolism humming again? First off, you need to lose the short term thinking and adopt a longer term mindset. This is critical.

Even though this might go against 'common wisdom', you're going to have to eat more, at least for a little while. Yes, you read that right – eat more, not less. You might find it hard to wrap your head around this concept, but trust me, it's necessary. However, just ramping right up to an appropriate caloric intake isn't necessarily the right approach for everyone. There is more than one way to approach the repair but I'd suggest you do it in steps - systematic and regular increases. This has the benefit of one, allowing you to gradually get used to eating more food, two, potentially preventing some fat regain, and three, maybe even causing some fat loss. So one approach is to determine how much you're eating on an average day and then take your present intake and just add 10-20% to it every few days until you hit maintenance calories.

[Erik]

Now that you've decided to take control of your metabolism and have adjusted your calories to maintenance levels, you want to maintain this level of calories for at least two weeks. Then once things are humming along again, you can return to a caloric deficit. Might you gain some weight at maintenance? Maybe, but some will surely be water, muscle glycogen, etc. Basically nothing to worry about – easy come, easy go. Again, long term versus short term thinking. You need to correct the problem before you can move past it. Two weeks at maintenance will make further fat loss much more likely when you return to your caloric deficit. Chances are you'll start feeling a lot better though, and you'll have some great workouts.

There are many great, yet underused fat-loss strategies out there. Planned periods at maintenance eating can be found near the top of that list. Remember, the purpose of the two weeks at maintenance calories isn't to maintain; it's to make the subsequent calorie deficit more effective at fat loss. Think of it as a 'resetting of the system'. Then you hit your deficit again and presto, more fat loss.

With a slow metabolism you can generally assume somewhere in the neighbourhood of 14x bodyweight is going to approximate maintenance calories. It might even be a bit lower depending on how severe your caloric deficit has been and for how long, but keep in mind that metabolism is only going to slow so much. It doesn't shut off. These maintenance numbers are an approximation, but so are the more complicated equations that can be used to determine caloric requirements.

After the two weeks at maintenance are up, you return to your caloric deficit. However, this time take a moderate approach and shoot for approximately 12x bodyweight in calories. If you're female and a bit lighter in bodyweight to begin with, you might need to start lower in order to create a sufficient fat-burning caloric deficit. Stay there for a couple weeks, assess your progress, and make adjustments as needed. If you're getting leaner and your measurements have decreased, stay there. If you're not, try decreasing calories by another 10% and reassess again two weeks later.

Remember, these caloric recommendations are just approximations; they're starting points. Everyone is a bit different, so the key to long term success is being able to trouble shoot your program. A quick closing note on that very topic. If what you're doing isn't working, doing it longer isn't going to make it suddenly start working. If it's broken, fix it. If your program is not netting you any fat loss, you need to make some adjustments to your program. Don't keep spinning your wheels doing something that is no longer working for you. Getting the results you're after? Stay the course. Not getting the results you're after? Make changes.

There is no reason to continually suffer the effects poor prior fat-loss efforts have had on your metabolism. There is no reason you should have to suffer a permanent sentence of stalled fat loss. Planned periods at maintenance calories are the key. However, there's more to this strategy than simply repairing a slow metabolism. They can and should be used periodically throughout your fat-loss phase to promote continue fat loss. A periodic resetting of the system will go a long way to maintaining healthy metabolism and and continued fat loss.

[Blondell]

EXCELLENT! Thanks! :clap:

[soontobefit]

When a person overdoes it w/ a caloric deficit, their metabolism slows and goes into 'starvation mode'. Once this happens, they have to go about fixing their metabolism. Otherwise, they will gain wt--even when eating what should be a caloric deficit for their wt.

EX: If I eat 1200 cals at my current weight (170lbs) for a long amount of time, my body will begin to lower it's maintenance level (metabolic slowdown), and 1200 could b/c what my body maintains it's current weight on. Going above 1200 cals (even at 170lbs) I could GAIN weight b/c my body has adapted to maintaining itself @1200cals.

That make it understandable? :unsure:Ah, ok. A "broken metabolism", right? :) I luckily have never experienced this, so I will see what others have to say.

Thanks for the explanation tho. :thumb:

And Erik, great explanation on how to fix a damaged metabolism. I think I will send this to some people I know...

[Blondell]

yep :nod:

[donnajo]

Great article E! :thumb:

[RussianBlue]

So, would you say the more "damaged" it is, the longer should one stay on maintenance? I have been going nowhere for the past year. During that time I have decreased the cals, increased the intensity, etc., you name it. I am still at the same weight. I am taking time off from the gym for two weeks, eating around maintenance, and just do some walking for active recovery and some fun stuff..
Should I even take more time off from lifting?

[Erik]

So, would you say the more "damaged" it is, the longer should one stay on maintenance?

I think that may be the case, yes.



I have been going nowhere for the past year. During that time I have decreased the cals, increased the intensity, etc., you name it. I am still at the same weight. I am taking time off from the gym for two weeks, eating around maintenance, and just do some walking for active recovery and some fun stuff..
Should I even take more time off from lifting?

It will be interesting to see how you feel after your two weeks of active rest. Were you feeling burned out prior to that decision?

Definitely spend at least a couple weeks at maintenance, and perhaps even a little longer.

Have you ever had a thyroid panel done? (with the correct tests that is?)

[RussianBlue]

I think that may be the case, yes.



It will be interesting to see how you feel after your two weeks of active rest. Were you feeling burned out prior to that decision?

Definitely spend at least a couple weeks at maintenance, and perhaps even a little longer.

Have you ever had a thyroid panel done? (with the correct tests that is?)

I was on the way of getting burned out...
Last week I felt way more tired and hungrier than when I was still working out.
I had a panel done last July or so and everything was ok. I was also taking my temp for a little while and that seemed normal, too.

[Erik]

I had a panel done last July or so and everything was ok.

What tests? What were the resultant numbers?

[RussianBlue]

TSH 3.24 (0.3-5.0)
Free T4 1.37 (0.6-2.0)
Free T3 2.4 (1.8-4.2)

[bootygalore]

^omigosh, I was just going to share my thyroid results. I guess I should introduce myself over at the newbie section, I'll go and do that, but Im the one with the issue blondell is talking about.

In a nutshell, I have been working out hard for just over a year now, and I weigh the same and wear the same size. Nothing is happening. Sure, Im more fit and all that jazz, but that's not the only point to wanting to gain health. I havent had my body fat % done, but I know its at least 30%.

For the past 6 weeks, I have been eating clean, doing 30 minutes intense cardio everyday, and lifting weights at least 3 times a week, and nothing has changed. Yes Im a bit more fit, whoopdeedoodah. I still have lots of fat, and I am still the same size.

Went into get some tests done last week. I have naturally (thanks to genetics) high cholestrol, and I also had my thyroid levels checked. I go in with my hubby in a couple weeks to discuss the results with my doc, we believe I should be getting a little thyroid med. We'll see. That's about it in a nutshell.

[Blondell]

Im the one with the issue blondell is talking about.


I'm so happy that you are posting. :lol:

Has this thread helped you at all? Now you know why I said there was a lot to be said. :lol3:

I didn't know that there were thyroid issues also. There are a few here that share that same issue w/ you. Feel free to post up any questions or concerns that you have. :hug:

[Erik]

^omigosh, I was just going to share my thyroid results. I guess I should introduce myself over at the newbie section, I'll go and do that, but Im the one with the issue blondell is talking about.

In a nutshell, I have been working out hard for just over a year now, and I weigh the same and wear the same size. Nothing is happening. Sure, Im more fit and all that jazz, but that's not the only point to wanting to gain health. I havent had my body fat % done, but I know its at least 30%.

For the past 6 weeks, I have been eating clean, doing 30 minutes intense cardio everyday, and lifting weights at least 3 times a week, and nothing has changed. Yes Im a bit more fit, whoopdeedoodah. I still have lots of fat, and I am still the same size.

Went into get some tests done last week. I have naturally (thanks to genetics) high cholestrol, and I also had my thyroid levels checked. I go in with my hubby in a couple weeks to discuss the results with my doc, we believe I should be getting a little thyroid med. We'll see. That's about it in a nutshell.

Hi, nice to have you here.

How about providing more information? Stats, and more details as it relates to your diet and training ...

[bootygalore]

ok. so my thyroid issue Im having to wait on an appointment to know from there where to go, I hate doctors,,, they dont care so that will be interesting.

As fas as my diet goes:

breakfast: oatmeal + eggwhites
meal 2: 4oz baked cod, 1/2 cup yams (nothing added), 6oz greens
meal 3: 1/2 cup cottage cheese w/ fiber one (no sugar) cereal
meal 4: 4 oz grilled chicken breast , 8oz greens, 1/2 cup yams.
meal 5: 4 oz baked cod, 8oz greens

1 gallon of water a day. This is my leaning diet that I have been on for 6 weeks now. I am doing excellent, I stick to it like glue with the hopes of losing weight. Nothing. No weight loss, no fitting pants/clothes different.

Exercise:
30 minutes of sweat pouring cardio everyday.
3 days a week (45 min) intense weight lifting

weightlifting regiment:
3 SETS:
12 reps bicep curls, drop weight 25 reps
12 reps overhead tricep press
25 reps rt side tricep kickbacks
25 reps lt side tricep kickbacks

4 SETS:
25 crunches
25 rt side oblique crunches
25 lt side oblique crunches

3 SSETS:
12 dumbell flies (pecs) drop weight, 25 reps
12 seated upright rows (back) drop weight 25 reps
12 pull downs (lats) drop weight 25 reps

opposing days:
3 SSETS:
12 walking lunges
25 wall squats w/ ball
12 high weight hamstring curls

4 SETS:
12 calf raises, drop weight 25 reps
25 crunches
25 lft side oblique crunches
25 rt side oblique crunches

3 SETS:
12 high hack squats
25 squats

[Audrey]

Your weight training could definitely be better, You are doing a LOT of reps on exercises that provide little to no benefits (such as tricep kickbacks, wall squats, endless sets of crunches...).

It may seem intense weight training to you because it basically acts as another cardio session, but you are receiving very little to no benefits from lifting weights (in terms of building muscle and changing your shape).

You would get a LOT more benefits from dropping the reps and focusing on exercises such as bench press, military presses, squats (with weight on your back), rows...

Do you know how many calories you are getting per day with your diet? It looks fine, but it is definitely lacking in fat (you may want to add fish oil, olive oil, nuts, avocado...).

[Inatic]

TSH 3.24 (0.3-5.0)
Free T4 1.37 (0.6-2.0)
Free T3 2.4 (1.8-4.2)

did you get thyroid meds, those labs are low/in need of meds, not fine.

Im hypoThyroid too.


Booty, i hope they did free T3, Free T4 and and tsh.. otherwise they wasted your time and money. Always get a copy of your labs/paper.. Post the results if you want.

[RussianBlue]

I was on Armour but I never noticed a difference and did not make any difference in terms of weight issues. I went off Armour and was tested again with the results I just posted. Now, I don't quite get why I am in need of meds, tho. I am within the ranges and the doc told me that there is no need to be on meds.

[bootygalore]

honestly, I dont want to build anymore muscle right now, thus the high reps. I have plenty of muscle and dont want to gain anymore... I want lean, I want to lose the fat.

My thyroid tests results are as follows:
T4 FREE .6
T3 FREE 3.
TSH 2.33

[Blondell]

The lower reps will help to maintain the lbm that you currently have on ya. :)

[RussianBlue]

My thyroid tests results are as follows:
T4 FREE .6
T3 FREE 3.
TSH 2.33

Do you have the reference ranges? If I compare your levels with mine, yours are too low. But I still think mine fit the bill...

[Inatic]

honestly, I dont want to build anymore muscle right now, thus the high reps. I have plenty of muscle and dont want to gain anymore... I want lean, I want to lose the fat.

My thyroid tests results are as follows:
T4 FREE .6
T3 FREE 3.
TSH 2.33

you need lab ranges. Those are the numbers in ( )

and your goal during dieting should be to hold onto that muscle.

Russian, if you feel well and have no issues and/ symptoms, that is fine. :) Do you have any issues/symptoms? Thyroid advocacy sites such as www.stopthethyroidmadness.com would say those ranges are not optimal, thought they are indeed 'in range'

Are you sure you were on enough medication to make a difference? What was your dosage? Often drs fail to give pt enough to make your body react (to the meds)

[bootygalore]

ok so here's the last year in a nutshell. I was the same weight (190) Jan of 2007. I decided I had enough and started to exercise. I started the elliptical, and did that for a few months, slowly but surely a few months later I was down 10lbs. I started jogging etc, basically, all cardio, and got down to 165lbs by August, and was so happy. I started lifting because I kinda stopped at 165 and was told that will help burn fat. Lifting as heavy as possible, and low reps sept-dec, GAINED back up to 190. Here we go again. Of course this time its MUSCLE, but I still have that fat I wanted to lose months ago ontop of the newly gained muscle. I really like having some muscle, but folks, I seriously CANNOT GAIN anymore weight right now, muscle or fat. My joints are hurting for me to workout as it is.

I am 190 at 5'7, please, please I beg, help me lose weight before encouraging me to gain more muscle. I am still lifting heavy to maintain what I have (the 12 reps are high weight) and the 25 reps are for leaning and fat loss.

Im at the point of crying right now because everywhere I go, people want me to "lift more weight, lift more weight"..... I really cannot right now until my weight drops, its just too hard on my joints and health right now....

[Inatic]

:hug:

If your gaining wt, your cals are not in a deficit/ your eating over maintainance, your metobolism is shot or OR you (may) have a metobolic issue. Have the doctor also test your Ferritin (stored iron) as well as the antibodies TPO and AB to see if perhaps you have an auto immune version of thyroid disease that doesnt show with testing the free T's. Tsh is pretty uselsess.

Did you change anything in your diet when the wt came back on? All you changed was a rep range?

What Audrey was saying is true. You are training, probably pretty intensely but you arent hitting the major compound movements heavy enough, those are the largest muscles in your body. You want them to work the hardest, in simplest terms.

[bootygalore]

here's what I eat, pretty much the same thing for the past 6 weeks to try to lean.

Meal 1: oatmeal w/ eggwhites, nothing else (sugar, etc)
Meal 2: 4oz cod, 1/2 cup yams, 8oz greens (no butter, etc)
Meal 3: 1/2 cottage cheese, 1/2 cup fiber one cereal (no sugar)
Meal 4: 4oz grilled chicken breast, 1/2 cup yams
Meal 5: 4oz cod, 8oz greens

1 gallon of water a day.

[Erik]

here's what I eat, pretty much the same thing for the past 6 weeks to try to lean.

Meal 1: oatmeal w/ eggwhites, nothing else (sugar, etc)
Meal 2: 4oz cod, 1/2 cup yams, 8oz greens (no butter, etc)
Meal 3: 1/2 cottage cheese, 1/2 cup fiber one cereal (no sugar)
Meal 4: 4oz grilled chicken breast, 1/2 cup yams
Meal 5: 4oz cod, 8oz greens

1 gallon of water a day.

Do you happen to know the totals for this? Ie. protein, carbs, fat and calories.

All the foods look good of course, but quantity trumps quality. We need to know how much you're eating in terms of overall calories primarily.

[RussianBlue]

Russian, if you feel well and have no issues and/ symptoms, that is fine. :) Do you have any issues/symptoms? Thyroid advocacy sites such as www.stopthethyroidmadness.com would say those ranges are not optimal, thought they are indeed 'in range'

Are you sure you were on enough medication to make a difference? What was your dosage? Often drs fail to give pt enough to make your body react (to the meds)

I was on 60 mg Armour. I know that I need to get retested but I have been putting it off due to switching docs etc....I'll see if I can work something out. I will check out that web site. Thanks much! When I did research I only came across stuff that gave me even broader ranges...

[bootygalore]

you can actually look it up online, as I did. there are many sites that you type in (for example) "cod" and for a fillet, it will give you the calories. Well, since its about half a fillet, I write down half the calories. So if you take my list, you can actually go online and find out, but from what I have calculated 1000 or so.

PS~ thanks for that thyroid website. I am so devastated right now, I am not looking forward to going from doctor to doctor as stated above ^.... I feared this for the longest time...

[donnajo]

did you get thyroid meds, those labs are low/in need of meds, not fine.

Im hypoThyroid too.


Booty, i hope they did free T3, Free T4 and and tsh.. otherwise they wasted your time and money. Always get a copy of your labs/paper.. Post the results if you want.

I am hypo too. It is more common than you think especially as women get older. Ileen has helped me out a lot so listen to her. My big issue is dragging my ass to the doctor. I have that female tendency to put children first and forget about taking care of myself.

[donnajo]

you can actually look it up online, as I did. there are many sites that you type in (for example) "cod" and for a fillet, it will give you the calories. Well, since its about half a fillet, I write down half the calories. So if you take my list, you can actually go online and find out, but from what I have calculated 1000 or so.

PS~ thanks for that thyroid website. I am so devastated right now, I am not looking forward to going from doctor to doctor as stated above ^.... I feared this for the longest time...

Lets all share our experiences. I am still, learning about my thyroid. I tend to be stubborn though and hate taking my meds. My doctor told me actually once that I am not a freak of nature and this will go away. :lol: I hope you get it figured out and Ileen is a great person to seek advice on that.

[Inatic]

I was on 60 mg Armour. I know that I need to get retested but I have been putting it off due to switching docs etc....I'll see if I can work something out. I will check out that web site. Thanks much! When I did research I only came across stuff that gave me even broader ranges...

one gr is nothing. most adults need 2 grs and up.

not all docs know how to treat or even diagnosis thyroid disease. it might take going to a few drs. there are yahoo support/advocacy groups in ea state to help. I believe that is also found on the www.stopthethyroidmadness.com site. They have suggestions on where to look.

[Noel Clark]

Ileen your help in this area for people is just so AWESOME!

[Erik]

you can actually look it up online, as I did. there are many sites that you type in (for example) "cod" and for a fillet, it will give you the calories. Well, since its about half a fillet, I write down half the calories. So if you take my list, you can actually go online and find out, but from what I have calculated 1000 or so.

Oh I know I could figure it out, but I'm not going to go and figure out your calories. You can figure that out and tell me. :lol:

Then I can offer more help.

If you're 190lbs and eating only 1000 calories that's a big part of your problem.

[bootygalore]

Sorry, I was in a bad mood yesterday and it kinda came out in my post, I apologize. I have been so moody, please excuse me when I come across wrong.

wow. I looked at the websites provided, and cant believe how many symptoms I actually have and never thought it was related. I am on cholestrol medication and antidepressants... Im starting to wonder if I were to get my thyroid levels "leveled out" if they would affect the others and I wouldnt have to take meds for.... weird thought.

[Inatic]

wow. I looked at the websites provided, and cant believe how many symptoms I actually have and never thought it was related. I am on cholestrol medication and antidepressants... Im starting to wonder if I were to get my thyroid levels "leveled out" if they would affect the others and I wouldnt have to take meds for.... weird thought.
My cholesteroel eating exactly how i basically do now was high. I started thyroid meds and it fell to 140 and has stayed there.

Most drs will prescribe anti depressants when all most patients needed was some thyroid meds, but they never checked. In most instances it only helps for a wee bit and the symptoms persist or get worse, as many anti d's supress thyroid function.

At least now you have to tools to persue it and rule things out one way or the other.

[bootygalore]

wow!!!^ Im not totally crazy. Im so glad to be getting this info, thank you so much. I have a doc appointment scheduled, so we'll see what we can get from the doc.... *sigh*

[Blondell]

Im so glad to be getting this info

good stuff, eh?
:hehe:

[donnajo]

Ileen your help in this area for people is just so AWESOME!


:yeahthat:

[Audrey]

Im at the point of crying right now because everywhere I go, people want me to "lift more weight, lift more weight"..... I really cannot right now until my weight drops, its just too hard on my joints and health right now....

Sorry you are feeling so down right now :(

However, the simple fact of lifting heavy weights did NOT cause you to go back to 190lbs. If you are eating in a deficit, then there is no way your weight should increase. The heavy weight training in that case was probably not the issue. As Ileen mentioned, either your eating changed (maybe eating more because the weight training/additional exercise made you hungry), your caloric expenditure decreased (were you doing as much cardio?), or your metabolism or thyroid were/are messed up.

[bootygalore]

Im actually eating less than I did b/c I want to lean. I wouldnt fib on anything, including my weight, as ugly as the number is, lol. The only thing I know is the thyroid issue, and according to the internet sites, I need meds. again, I have a doc appointment that I have to wait for before I get any meds or anything... its hard waiting sometimes. I want to get on the track of getting better, getting so I can lose weight.

[RussianBlue]

I had my labs done today and should have the by Thurs at the latest.

[bootygalore]

^Are you currently on meds for thyroid?

[RussianBlue]

^Are you currently on meds for thyroid?

No, I am not. I spoke w/ the NP today and was informed that my labs are fine. I didn't even bother to ask for them b/c the lab is mailing them to me this week. I am going to see the other doc next week, for a second opinion.

[bootygalore]

yeah, that's what Im afraid of. My labs are in the 'normal range' but what my symptoms are dont match up. my T4 is .6, Im afraid they arent going to help me because even though I am experiencing (and have been for many years) they wont diagnose me b/c the range is .6-2.3 (or whatever) but I know the range starts with .6.

There is something else I have done. I took my temperature every hour the past couple days and have found something interesting. first off, my temp changes alot from 98 to 97 to 96, etc. One of the things I read on the stopthethyroidmaddness.com is that in the afternoon most people's temp should be 98 or so. I have recorded 97 and even 96. Which according to their info, is a symptom as well as the other things I have been experiencing. Just thought Id share that with you, might be something you can try to, going by symptoms and stressing that verses 'lab results'.... I dont know, I have to wait until the 12th myself before I find out if they will help me as well.

[RussianBlue]

I have charted my temp in the am for probably two weeks or so but it was always in the range...the "range" again. I can try afternoon...
You probably have better changes on going on meds b/c your T4 is in the pits. Please 0.6? And the bottom is 0.6?

[bootygalore]

So I went to the doc last Wed. Bad news. He "explained away" all my symptoms. He said that heavy, frequent periods are not a sign of hypothyriodism, and funny thing is, that is a symptom that pops up on everything Ive researched. So he prescribes me some birth control to help with my "bad periods". Not to mention, Im already on anxiety/depression meds, cholestrol meds, allergy meds, and now birthcontrol, and Im 31.

So I asked for a referral for a second opinion. He wouldnt give it to me. So I am going through my mom's doc an hour and a half from where I live just to either see if she'll prescribe me drugs, refer me, or tell me what the other doc told me, and if that's the case, ok. Im just mental.

That appointment isnt until April 4, so here I am waiting more....

[Noel Clark]

So I went to the doc last Wed. Bad news. He "explained away" all my symptoms. He said that heavy, frequent periods are not a sign of hypothyriodism, and funny thing is, that is a symptom that pops up on everything Ive researched. So he prescribes me some birth control to help with my "bad periods". Not to mention, Im already on anxiety/depression meds, cholestrol meds, allergy meds, and now birthcontrol, and Im 31.

So I asked for a referral for a second opinion. He wouldnt give it to me. So I am going through my mom's doc an hour and a half from where I live just to either see if she'll prescribe me drugs, refer me, or tell me what the other doc told me, and if that's the case, ok. Im just mental.

That appointment isnt until April 4, so here I am waiting more....

R U serious? :faint:

[RpH]

In the mean time, how many calories a day are you eating?

[Inatic]

dont give up. keep trying. It often takes numerous tries with a few drs to get the help.

it might be that you'll have to pay out of pocket. :(

Call some pharmacies and ask for local dr's that prescribe Amour and thyroid meds. It's a start.

are you going to take the BC pills?

[RpH]

Call some pharmacies and ask for local dr's that prescribe Amour and thyroid meds. It's a start.

Not many write Armour Thyroid these days and I agree with you that more should.

[Erik]

Not many write Armour Thyroid these days and I agree with you that more should.

Why is this?

[Inatic]

Why is this?

because they get kick backs from big pharm.

but that isnt true. I just got amour from my endo who swore up and down that he wouldnt use it.

My pharmacist said he has had a LOT of people switching to amour and they all say they feel better. Maybe it is area related? Here in Ga, its changing.

[RpH]

Why is this?

When a beautiful drug rep goes in and talks to the doctor, she'll tell him you can use our chemically engineered product that its composition is 100% the same every time (Synthroid) or you can use the competitors Armour Thyroid, when is a mixture of animal guts. Then she'll say "Where would you like to eat lunch, I'm buying?"

[Blondell]

When a beautiful drug rep goes in and talks to the doctor, she'll tell him you can use our chemically engineered product that its composition is 100% the same every time (Synthroid) or you can use the competitors Armour Thyroid, when is a mixture of animal guts. Then she'll say "Where would you like to eat lunch, I'm buying?"

:lol:


"WHY is this" was the question.

[RpH]

Ok B, I'll type slower. Drug rep is pretty. Doctor wishes he could nail her. Her drug presentation sounds good, doctor still wants to nail her. She's giving the doctor free food, he thinks to himself, "If I write Synthroid, she'll come back and like me....and I might get a chance. I'll even write Brand Necessary so the pharmacist will have to give them Synthroid. Does she think I'm pretty?" :shakeithappy:

No Armour Thyroid rep comes by to see the doctor.

[Erik]

:lol:

[Inatic]

LOL!

but so unfortunately true.

[Blondell]

:ban: That would have been funny if you hadn't made me feel like an idiot. :dry:

[RpH]

:ban: That would have been funny if you hadn't made me feel like an idiot. :dry:

Sorry.:love:

[Meechel]

:ban: That would have been funny if you hadn't made me feel like an idiot. :dry:

You want me to handle it B? :funny: :uhuh:

[pixie]

Ileen your help in this area for people is just so AWESOME!

:ditto:

[bootygalore]

I know this is not the right thread, but I feel this thread is kinda alot about me, so I'll just put it here. Here is my update.

I have lost 20lbs in the past 2-3lbs. However, its not from trying to work hard. Ive been SO sick. I have nausea all the time, and sometimes throw up. Last Saturday night I threw up every hour. I cant exercise, barely do any house work, I have to sleep alot, as much as I can. Went into the doc, and they are doing test, blood, ultrasound, etc. When they did an "internal" ultrasound, they found fibroid tumors in my uterus. They also believe I have something else besides that, perhaps something to do with my gall bladder, so they are sending me in next Friday for a CT scan.

So for now, she wants me to get on the BC pill to see if that helps with the pain of the fibriods. If not, looks like surgery. Im not sure what the status on the other yet, but will update after that is done.

Sorry I havent been on much, its so hard to participate in an exercise and nutrition forum when you can "participate".

[Roseanne]

Just finished reading this whole thread. Lots of great information! (Thanks)

How are you feeling now BootyGalore?

[Inatic]

I know this is not the right thread, but I feel this thread is kinda alot about me, so I'll just put it here. Here is my update.

I have lost 20lbs in the past 2-3lbs. However, its not from trying to work hard. Ive been SO sick. I have nausea all the time, and sometimes throw up. Last Saturday night I threw up every hour. I cant exercise, barely do any house work, I have to sleep alot, as much as I can. Went into the doc, and they are doing test, blood, ultrasound, etc. When they did an "internal" ultrasound, they found fibroid tumors in my uterus. They also believe I have something else besides that, perhaps something to do with my gall bladder, so they are sending me in next Friday for a CT scan.

So for now, she wants me to get on the BC pill to see if that helps with the pain of the fibriods. If not, looks like surgery. Im not sure what the status on the other yet, but will update after that is done.

Sorry I havent been on much, its so hard to participate in an exercise and nutrition forum when you can "participate".

sorry your not feeling well. Have your dr/you research using natural progesterone, it's know to shrink fibroids. Google fibroids and progesterone.

[Roseanne]

I have a question about this (ok, two)... I'm trying to "right" my metabolism. I understand that I need to up my calories for two weeks. During this time, do I watch my carbs, protein & fat intake? I still intend on eating clean, but I'm just unclear about the "range" for carbs, protein, & fat. ie. If I weigh 152, do I want to eat 152 (or about) that in protein?
:blink:

Thank you:)

[Erik]

I have a question about this (ok, two)... I'm trying to "right" my metabolism. I understand that I need to up my calories for two weeks.

At least two weeks.


During this time, do I watch my carbs, protein & fat intake? I still intend on eating clean, but I'm just unclear about the "range" for carbs, protein, & fat. ie. If I weigh 152, do I want to eat 152 (or about) that in protein?
:blink:

Thank you:)

It would be smart to still be mindful of what you're eating IMO. General guidelines

Set calories
Get 1-1.5g protein/lb of BW
100-150g carbs/day (I'd like to see the 150g)
The rest is fat to get you to your caloric goals for the day.

[Roseanne]

At least two weeks.
Really? That long won't make me fatter, will it?:sadcry:


It would be smart to still be mindful of what you're eating IMO. General guidelines

Set calories
Get 1-1.5g protein/lb of BWI was over on that today, must preplan tomorrow
100-150g carbs/day (I'd like to see the 150g)YIKES!! I blew this one BIG:suicide:
The rest is fat to get you to your caloric goals for the day.Surprisingly, this number wasn't horrible

Tomorrows a new day... and now I have guidelines:) Thank you, Erik!!!

[Erik]

Technically, if it's truly maintenance ... you'll maintain. Right?

Those are just guidelines. You can tweak it to suit your preferences. You want to just ensure that calories and carbs are sufficient.

[Roseanne]

Technically, if it's truly maintenance ... you'll maintain. Right?

Those are just guidelines. You can tweak it to suit your preferences. You want to just ensure that calories and carbs are sufficient.


No, it's not maintenance. I'm by NO means happy with the way I look, clothes fit (rather do not fit), overall flab. (5'3.75", & 152)

My metabolism is shot. I have had NO results in the last few months. I keep track of my nutrition, water intake, exercise log. I came across your article on this very subject this morning and I've been uping my calories today & for the next couple of weeks. Then I planned on creating a deficit (like your article stated), to jump start my metabolism.

Did I misunderstand? (I'm planning out my meals for tomorrow, based on your about "suggestions/guidelines".

[GraceGirl]

No, it's not maintenance. I'm by NO means happy with the way I look, clothes fit (rather do not fit), overall flab. (5'3.75", & 152)

My metabolism is shot. I have had NO results in the last few months. I keep track of my nutrition, water intake, exercise log. I came across your article on this very subject this morning and I've been uping my calories today & for the next couple of weeks. Then I planned on creating a deficit (like your article stated), to jump start my metabolism.

Did I misunderstand? (I'm planning out my meals for tomorrow, based on your about "suggestions/guidelines".

Your goal is to up your cals for the next couple of weeks in order to repair your metabolism to be a more efficient fat burner, correct? Then what you want to do is eat at maintenance levels for those couple of weeks (or longer), which means you will neither gain nor lose. I understand your goal is to ultimately lose, but this break is necessary in order to rehab your metabolism. Maintenance means maintenance, neither gaining nor losing. If you've been dieting for a long time, you may not accurately know what your calorie levels should be, which is why I think a longer time period can be vital at this stage in the quest for a lean lifestyle. It may take you a week or two to find out what your maintenance calories are, and you generally only want to increase calories gradually in order to offset overshooting your range and facing the gain devil. :devil:

The general range for maintenance calories is 12-15 x bodyweight, although this would obviously vary greatly from person to person. That is why I suggest a longer period of time for you to figure out what your TRUE maintenance calories are (remember that means you're neither gaining nor losing). If your metabolism is truly damaged, you may find that your calories sufficient for maintenance is lower than this range, but once you find out your numbers to truly maintain, you can then begin repairing your metabolism by maintaining this caloric level for AT LEAST two weeks as the article stated. (Remember, Erik said to increase at a rate of 10-20% every few days until you no longer continue to lose or gain.)

This process is FOR LIFE. I know it's difficult to begin eating more when your goal is to lose fat, but if you follow the guidelines in the article, YOU WILL DO NO HARM. In fact, when you do begin cutting again, you'll find your metabolism repaired, and you'll be on your way to having the lean body you desire! :bannana:

[GraceGirl]

BTW, I'm 5'2", and I remember the 150's very well. I was stuck in them for FOREVER! I don't know what it is about that range, but out of all the 10's I lost, those 150's were a bit*h!!! :blink:

[Erik]

No, it's not maintenance. I'm by NO means happy with the way I look, clothes fit (rather do not fit), overall flab. (5'3.75", & 152)

My metabolism is shot. I have had NO results in the last few months. I keep track of my nutrition, water intake, exercise log. I came across your article on this very subject this morning and I've been uping my calories today & for the next couple of weeks. Then I planned on creating a deficit (like your article stated), to jump start my metabolism.

Did I misunderstand? (I'm planning out my meals for tomorrow, based on your about "suggestions/guidelines".

Nope. You understand perfectly. :thumb:

[Blondell]

BTW, I'm 5'2", and I remember the 150's very well. I was stuck in them for FOREVER! I don't know what it is about that range, but out of all the 10's I lost, those 150's were a bit*h!!! :blink:

It was the same here. The 150's were where I often got 'stuck. However, knowing what I know now, I'm able to change things up and get past them.

[Meechel]

It was the same here. The 150's were where I often got 'stuck. However, knowing what I know now, I'm able to change things up and get past them.

:hehe: I won't ever be in the 150's unless I am contest prepping....having musklez can pay off some times! :shhh:

[Blondell]

:hehe: I won't ever be in the 150's unless I am contest prepping....having musklez can pay off some times! :shhh:

That's kinda me right now. I don't think I wanna be less than 150 unless I'm competing. I'm ~172 now and losing 15-20lbs will (I think) put me at a sweet spot.

[Roseanne]

Your goal is to up your cals for the next couple of weeks in order to repair your metabolism to be a more efficient fat burner, correct? Then what you want to do is eat at maintenance levels for those couple of weeks (or longer), which means you will neither gain nor lose. I understand your goal is to ultimately lose, but this break is necessary in order to rehab your metabolism. Maintenance means maintenance, neither gaining nor losing. If you've been dieting for a long time, you may not accurately know what your calorie levels should be, which is why I think a longer time period can be vital at this stage in the quest for a lean lifestyle. It may take you a week or two to find out what your maintenance calories are, and you generally only want to increase calories gradually in order to offset overshooting your range and facing the gain devil. :devil:

The general range for maintenance calories is 12-15 x bodyweight, although this would obviously vary greatly from person to person. That is why I suggest a longer period of time for you to figure out what your TRUE maintenance calories are (remember that means you're neither gaining nor losing). If your metabolism is truly damaged, you may find that your calories sufficient for maintenance is lower than this range, but once you find out your numbers to truly maintain, you can then begin repairing your metabolism by maintaining this caloric level for AT LEAST two weeks as the article stated. (Remember, Erik said to increase at a rate of 10-20% every few days until you no longer continue to lose or gain.)
This is what scares me about "upping" my calories. I have tried in the past to "just not eat" (I know, I know) but I did. With no results. I've trained with trainers who had me between 950 - 1250 calories, and quite honestly, that did a little bit. But then it just came to a scream holt. (it was a 20 wk program, modeled after BFL) So based on body weight, I ate 2054 calories yesterday. (I feel like a fat girl today)

This process is FOR LIFE. I know it's difficult to begin eating more when your goal is to lose fat, but if you follow the guidelines in the article, YOU WILL DO NO HARM. In fact, when you do begin cutting again, you'll find your metabolism repaired, and you'll be on your way to having the lean body you desire! :bannana:


BTW, I'm 5'2", and I remember the 150's very well. I was stuck in them for FOREVER! I don't know what it is about that range, but out of all the 10's I lost, those 150's were a bit*h!!! :blink:The last time I was in the 150's I was about to give birth!!!


Nope. You understand perfectly. :thumb:Great! Thank you!! Should I continue to exercise the same? Lift, cardio, HIIT?

It was the same here. The 150's were where I often got 'stuck. However, knowing what I know now, I'm able to change things up and get past them.Grrrrr~ NOT what I wanted to hear!!!:yucky:

[Erik]

When was the last time you took a week off from the gym and all formal training?

[Roseanne]

When was the last time you took a week off from the gym and all formal training?
Springbreak the week of March 14th - 22nd.

[Erik]

Ahh ok, so just recently.

You should be fine to just keep doing what your'e doing. If you're doing intervals, I'd just cut them out while at maintenance.