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Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

Hi folks.

need abit of help give you all abit of info on New Year's Day i fell 2 stories suffered a broken femur and moderate to severe brain injury so hormones everything up the left tho testosterone is up which is good I'm currently 13 stone 5ft10 20.8 percent body fat gained 3 stone in 7 months but I only eat like 1700 calories supposed to be somewhere round 2000 2500

go to the gym 5 days a week but started carb cycling to try and shift this last 10%  though I do 2 low carbs a week those days I do full body work out lighter weight and some condition work as can't run or walk too far so punch bag etc. 

Low carb days consist of 1st day 50 -80 grams of carbs second days between 20-50 grams proteins way up around 200 grams

would this burn fat as Pt and owner at my gym was saying  my body may go into starvation mode and burn muscle instead of fat any one any ideas? And few of his female clients are on higher calories than that. Any help more than welcome

thanks in advance

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whataguy

Hi folks.

need abit of help give you all abit of info on New Year's Day i fell 2 stories suffered a broken femur and moderate to severe brain injury so hormones everything up the left tho testosterone is up which is good I'm currently 13 stone 5ft10 20.8 percent body fat gained 3 stone in 7 months but I only eat like 1700 calories supposed to be somewhere round 2000 2500

go to the gym 5 days a week but started carb cycling to try and shift this last 10%  though I do 2 low carbs a week those days I do full body work out lighter weight and some condition work as can't run or walk too far so punch bag etc. 

Low carb days consist of 1st day 50 -80 grams of carbs second days between 20-50 grams proteins way up around 200 grams

would this burn fat as Pt and owner at my gym was saying  my body may go into starvation mode and burn muscle instead of fat any one any ideas? And few of his female clients are on higher calories than that. Any help more than welcome

thanks in advance

Hey @Whataguy so sorry to hear about what happened to you at the beginning of the year my friend :-( Glad to hear you are on the mend and things weren't worse though, shows a lot of character to come back from something like that!!

 

If you're only eating 1700 calories but should be on around 2000-2500, then yes your body could be going into 'starvation mode' which is halting your fat loss progress. Could you please post your overall macros for days when you aren't carb cycling (e.g. not your low carb days)?

 

Also when you say you are doing full body workouts on your low carb days, are you doing circuit training in order to get a good calorie burn? Or is it just like a full body bodybuilding session with rests between every exercise etc. ?

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Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

Low carb macros

On Tuesday are usually 20%c 10%f 70% protein

usually 1300kcal carbs 48 fat 33 protein 183

Bear in mind I don't feel hunger or full

so I don't know until my vision messes about an drop weights grip goes get very shaky etc

 

normal day I go 40c40p20f

i train resistance mainly Monday to Friday low carb days I do mainly abs lower back and legs can't leg press just leg curls calf extensions till I'm walking like John Wayne

 

I cant do squats or burpees can barely do hill climbers mainly just do what ever gets my heart rate up

 

yes do full body with very little rest other than when I gassed out take a few seconds

 

although I can swim now still can't run or walk to far but had to surrender my driving license so another hurdle to jump get it back in November then Tuesday Thursday low carb I can swim so excited man!

 

thanks for the response mate appreciate it

 

Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

Sorry dude reading still isn't great a normal day is 160 carb 160 protein and 40 fat

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whataguy

Low carb macros

On Tuesday are usually 20%c 10%f 70% protein

usually 1300kcal carbs 48 fat 33 protein 183

Bear in mind I don't feel hunger or full

so I don't know until my vision messes about an drop weights grip goes get very shaky etc

 

normal day I go 40c40p20f

i train resistance mainly Monday to Friday low carb days I do mainly abs lower back and legs can't leg press just leg curls calf extensions till I'm walking like John Wayne

 

I cant do squats or burpees can barely do hill climbers mainly just do what ever gets my heart rate up

 

yes do full body with very little rest other than when I gassed out take a few seconds

 

although I can swim now still can't run or walk to far but had to surrender my driving license so another hurdle to jump get it back in November then Tuesday Thursday low carb I can swim so excited man!

 

thanks for the response mate appreciate it

 

OK 1300 calories looks pretty low.. so I know you want to burn a bit more body fat off at the moment, but you still need to be around 2000 calories minimum from what you said in your first post. Have you been to the @mealplan page? Is that where you got the 2000-2500 numbers from?

 

Having low carb days and carb cycling like that is fine.. and you can eat a little less on the days you go low carb, but not that much less.. you should probably up your fats a bit to get more calories in.

 

If you were aiming for 2000 calories on a normal day, that means your macros would look more like this...

 

Protein: 200g

Carbs: 200g

Fat: 45g

 

Total Calories = 2005

 

Then on a low carb day, maybe you could go down to like 1800-1900 calories.. in which case you would drop the carbs down to say 100g, but increase the fat to say 75g, that would put you at 1875 calories while still maintaining low carbs for your carb cycling.

 

Does that make sense?

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Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

Ah just going too extreme with lowering the carbs only been doing it 2 weeks thankfully and hasn't done any damage to my gains either! No meal plan wouldn't let me log in so just did my basal metabolic rate got 1893 calories

 

I thought lowering your carbs on cycles meant fat and carbs treated them as the enemy those two day! Hopefully get down to ten at least soon!

Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

And the 2000-2500 came from personal trainer in the gym

Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

Seriously high carb I'm on 1800 calories

is the basal metabolic rate accurate?

 

Does the meal plan have a calculator as maths and English isn't the best at the minute?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whataguy

Seriously high carb I'm on 1800 calories

is the basal metabolic rate accurate?

 

Does the meal plan have a calculator as maths and English isn't the best at the minute?

Fat isn't the enemy my friend.. fat doesn't make you fat.. too many excess calories make you fat.

 

If you go to the @mealplan page there is a calculator on the left hand side of the page where you can get your BMR and BMR in motion, and then if you go down a bit lower you can calculate protein carbs and fats depending on your goal.. but those are just starting points. Sometimes they need a little adjusting. Let me know what your BMR and BMR in motion is on the @mealplan calculator.

 

If you are eating 1800 calories, maintaining as much muscle as you can AND losing fat.. then that's great! Stick with it! I though the problem was that you were eating around 1700 calories but not seeing the progress you wanted to see.. ?

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Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

No problem was I was eating low calories and really low on carbs and fat. I was worried my body was in starvation and burning muscle and storing fat!

 

il try to login to the meal plan page now!

 

sorry for the late reply time zones I'm 4-5 hours ahead of you!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whataguy

No problem was I was eating low calories and really low on carbs and fat. I was worried my body was in starvation and burning muscle and storing fat!

 

il try to login to the meal plan page now!

 

sorry for the late reply time zones I'm 4-5 hours ahead of you!

Well if that is the problem then yes we need to change things because it means you're not losing fat.. so if you have been eating 1700 calories, low carbs and low fats, and haven't been losing fat.. that is a problem. Hence the changes I am suggesting to see how things go :-)

 

And it's OK! No rush! Just whenever you can man!

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Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

Got the calculation at rest 1918 cal in motion 2974.

 

did fat loss

Cal 2724

protein 142

carb 427

fats 50

 

tho would these macros cause me to lose my gains as managed to put nearly 3 inchs on my arms chest and shoulder filling out as well would like to keep growing my muscles and starve fat? If that's possible.

 

Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

??

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whataguy

Got the calculation at rest 1918 cal in motion 2974.

 

did fat loss

Cal 2724

protein 142

carb 427

fats 50

 

tho would these macros cause me to lose my gains as managed to put nearly 3 inchs on my arms chest and shoulder filling out as well would like to keep growing my muscles and starve fat? If that's possible.

 

Sorry for the delayed response bro.. busy weekend.

 

If you want to lose fat while gaining muscle, that will only happen if you are a beginner.. as in training less than a year, or the training you have been doing hasn't been done that well. So it is possible. Eating 1700 calories is definitely not going to cut it though. Whether you want to bulk or cut, given the numbers you got from the @mealplan page, you need to be eating somewhere between 2500-3300 calories. So it's probably best to work your way up to that kind of number, rather than just going straight from 1700 to even 2500.

 

Maybe this week try hitting the numbers I gave in the above post to get 2005 calories every day this week, then next week bump it up to 2200 daily, then 2400 the week after that, and then we can go from there.

 

Because you have been in such a big deficit lately, you should actually be able to start seeing some growth with fat loss at around 2400-2500 calories, so long as you monitor the macro percentages.

 

Does that all make sense?

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Whataguy
Whataguy g Tony Peacock
47 Post(s)
47 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2017
Posted

No worries man no need for apologies!

how was the wedding?

 

yeah man upped my calories to 2784

 

405carbs-45fat-170protein.

 

didnt know I had to work up to those calories just upped them will that raise my body fat percentage now?

 

Funny thing is I struggled to eat the meals I had to cook up as they were huge compared to what I was eating and it may be in my head but I definitely feel like I've lost some fat scales say Im down 2 lbs but pretty sure some of that's muscle from dipping my calories that far!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whataguy

No worries man no need for apologies!

how was the wedding?

 

yeah man upped my calories to 2784

 

405carbs-45fat-170protein.

 

didnt know I had to work up to those calories just upped them will that raise my body fat percentage now?

 

Funny thing is I struggled to eat the meals I had to cook up as they were huge compared to what I was eating and it may be in my head but I definitely feel like I've lost some fat scales say Im down 2 lbs but pretty sure some of that's muscle from dipping my calories that far!

It was great thanks man!

 

I don't think you should jump straight to 2700 calories.. try doing what I suggested before, starting with about 2000 calories daily for one week, then 2200 calories daily the next, and see what your weight and physical appearance does over the weeks as you up the calories. Probably don't want to jump straight into 405g carbs yet.. try the numbers I laid out a few posts earlier.. I'll post them again here.

 

Protein: 200g

Carbs: 200g

Fat: 45g

 

Total Calories = 2005

 

And whenever you lower carbs for carb cycling, just increase the fats to make up for the lost calories.

 

Try that for this upcoming week and see how things go? Also, how long have you been training?

Need 1 on 1 coaching? Send me a direct message to learn more!
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