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Health & Wellness
Is it possible to be on a diet to lose belly fat and increase exersize to build muscle?
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<blockquote data-quote="jasinc81" data-source="post: 88102" data-attributes="member: 16527"><p>Careful not to inflict over-training. This was one of the main reasons I went on TRT. I was on keto for over a year and lost up to 50 lbs, but couldn't lose that last 10-15 lbs of fat around my waist. I kept cutting calories, increasing exercise, and eventually had to see the Dr. My T levels were in the 100's and I've been recovering ever since (over a year now). I went in to have my RMR tested a couple times, and found out I had severe metabolic damage. The readings came in at 1500-1700 calories a day, which is very low for someone at 200# and 12-15%. So, I suggest you get your RMR tested to see where your baseline is. You may be overestimating how many calories you burn. Using those online calculators, I thought mine was around 2300 so I was eating way too much. Also, once you find your RMR, maybe take a break from working out. I know that's easier said than done, but determine your maintenance and eat at that a couple weeks. It will help your body reset and get out of starvation mode. Your adrenals may be shot from dieting and overtraining, which may be causing high levels of cortisol and fat gain. </p><p></p><p>When it comes to diets, I have tried about every combination out there and have felt the best when I eat low carb during the week (less than 75g a day) and then eat higher carbs on the weekends (over 200g). My protein stays the same, but I move the fat up or down. I feel this gives me the best levels of energy and prevents water retention and bloating while allowing my workouts to feel great. I try and do my heavier lifting early in the week (chest, legs, deads, etc) when I have a lot of glycogen stored, and focus on isolation exercises later in the week (arms, shoulders, etc).</p></blockquote><p></p>
[QUOTE="jasinc81, post: 88102, member: 16527"] Careful not to inflict over-training. This was one of the main reasons I went on TRT. I was on keto for over a year and lost up to 50 lbs, but couldn't lose that last 10-15 lbs of fat around my waist. I kept cutting calories, increasing exercise, and eventually had to see the Dr. My T levels were in the 100's and I've been recovering ever since (over a year now). I went in to have my RMR tested a couple times, and found out I had severe metabolic damage. The readings came in at 1500-1700 calories a day, which is very low for someone at 200# and 12-15%. So, I suggest you get your RMR tested to see where your baseline is. You may be overestimating how many calories you burn. Using those online calculators, I thought mine was around 2300 so I was eating way too much. Also, once you find your RMR, maybe take a break from working out. I know that's easier said than done, but determine your maintenance and eat at that a couple weeks. It will help your body reset and get out of starvation mode. Your adrenals may be shot from dieting and overtraining, which may be causing high levels of cortisol and fat gain. When it comes to diets, I have tried about every combination out there and have felt the best when I eat low carb during the week (less than 75g a day) and then eat higher carbs on the weekends (over 200g). My protein stays the same, but I move the fat up or down. I feel this gives me the best levels of energy and prevents water retention and bloating while allowing my workouts to feel great. I try and do my heavier lifting early in the week (chest, legs, deads, etc) when I have a lot of glycogen stored, and focus on isolation exercises later in the week (arms, shoulders, etc). [/QUOTE]
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General Health & Fitness
Health & Wellness
Is it possible to be on a diet to lose belly fat and increase exersize to build muscle?
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