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Overtraining & Stalls???? Frustrated.....



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Posted (edited)

So I am coming up on my 1yr mark. While I am happy that I've lost 142lbs from HW in Feb 2018, 93lbs since sleeve, my weight loss has virtually been stalled. My macros are have been on point(1200-1400 cals, 90-125g Protein, 50-60g carbs per day) while walking 4mi six days per week plus 1.5hrs lifting at gym 4-5 days per week. Per Apple watch, I am burning 4500-5500 cals per day depending on workouts but yet scale has not moved in more than 2lbs in two months. Frustrated as heck but I haven't let off the gas pedal. My personal goal is to lose another 35lbs while getting by BF 15-20%. Definitely have much more noticeable definition in arms, shoulders, and legs but yet scale not moving. Could overtraining be the reason for my stall??? Am I just not able to get enough calories in to keep metabolism burning?? Have I reached my loss period??? I am afraid if I lower cals, I'll start to lose my muscle gains. Any trainers out here with experience in bariatric surgery? Anyone go through this??

Edited by GansettRam74

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I wouldn't increase calories at this point. If anything, 1200-1400 at this juncture is a bit on the high end, although with all the exercise you do, that might be where you need to be. I didn't routinely go over 1000 until I was almost a year out, but then, I'm not as active as you are.

things just really slow down a lot at around that point for virtually everyone. I thought many times that I'd stopped losing, but then it would start up again - but slowly. I did manage to continue losing until I was around 18-20 months out, though - probably 40-ish pounds altogether in year 2. So there's still hope!!!

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P.S. depending on your gender, 15-20% body fact could too low (definitely too low for female - OK for athletic males). Mine got down to 22% (I'm female), and the Dexascan technician and my PCP both told me to stop - if I kept going, I'd just be eating into my muscle.

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Posted (edited)

Your caloric intake is definitely NOT too high. I think that's a great amount for someone who does as much activity as you do. Are your clothes looser? I've noticed that I haven't lost a lot of pounds lately, but my clothes feel looser.

Edited by FancyChristine15

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4 minutes ago, catwoman7 said:

P.S. depending on your gender, 15-20% body fact could too low (definitely too low for female - OK for athletic males). Mine got down to 22% (I'm female), and the Dexascan technician and my PCP both told me to stop - if I kept going, I'd just be eating into my muscle.

I'm a 45yr old male who's ultimate goal is to get lean enough with enough muscle to entire a natural masters BB comp down the road. This is where the conundrum is. I know if I lowered my cals, I'd likely lose much quicker but I know most will be muscle mass. It is encouraging hearing you lost weight up to 18-20mos out. I am hopeful I can get the remaining 35lbs off in the next 9-10mos. I'd be happy with 25lbs but BF in low 20's.

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Posted (edited)

4 minutes ago, FancyChristine15 said:

Your caloric intake is definitely NOT too low. I think that's a great amount for someone who does as much activity as you do. Are your clothes looser? I've noticed that I haven't lost a lot of pounds lately, but my clothes feel looser.

Yes they are. My body is changing, just not seeing it on scale. I know I'm getting leaner, I have added muscle mass, and it is a marathon not a sprint but still, some days gets very frustrating especially seeing others with massive weightloss. I am happy with how I don't have a ton of loose skin so i guess that's plus too.

Edited by GansettRam74

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Stalls can be so frustrating and demotivating and it makes us question if we need to be taking in fewer calories or more calories or less exercise or more exercise. In the end, our bodies are gonna do what they're gonna do and we just have to know we're doing all the right things.

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4 hours ago, GansettRam74 said:

So I am coming up on my 1yr mark. While I am happy that I've lost 142lbs from HW in Feb 2018, 93lbs since sleeve, my weight loss has virtually been stalled. My macros are have been on point(1200-1400 cals, 90-125g Protein, 50-60g carbs per day) while walking 4mi six days per week plus 1.5hrs lifting at gym 4-5 days per week. Per Apple watch, I am burning 4500-5500 cals per day depending on workouts but yet scale has not moved in more than 2lbs in two months. Frustrated as heck but I haven't let off the gas pedal. My personal goal is to lose another 35lbs while getting by BF 15-20%. Definitely have much more noticeable definition in arms, shoulders, and legs but yet scale not moving. Could overtraining be the reason for my stall??? Am I just not able to get enough calories in to keep metabolism burning?? Have I reached my loss period??? I am afraid if I lower cals, I'll start to lose my muscle gains. Any trainers out here with experience in bariatric surgery? Anyone go through this??

I'm going to refer you to the guys on the site that lift. Not sure if they are still around. (I'm a runner and lifter .....but I'm female)

https://www.bariatricpal.com/topic/418762-is-it-possible-to-build-muscle-after-the-sleeve-im-about-to-find-out/?tab=comments#comment-4684423

@BigViffer @BlueCrush @oldbriannomore @TomCruzMomShoes @Albus

I use myfitnesspal food log. It also has a community. You can friend people.

This guy is a trainer. Very supportive. He's in his 50's once weighed 402 POUNDS at 5 foot 7. His story below.

. https://www.myfitnesspal.com/profile/staffordshire62

9e40c6e7af5577e7a451dbaac1e75958f7ad_thumb.jpg

9e4084bde4f51cb551ac10b40d5667a66362_thumb.jpg

9e4089b1cb7707af60a9155aed758dd462a2_thumb.jpg

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I’m just over a year out, have lost maybe 10lb since Xmas but my body shape has changed hugely as I just started working out in December.

That seems like a bit of a big deficit but I’m no expert...

Might be worth shaking up the routine a bit? If you’re doing body building style workouts maybe try lower volume higher weights for a while? Reduce the walking and replace with HIIT cardio?

I wouldn’t worry too much just play about and enjoy you far you’ve come!

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18 hours ago, Albus said:

I’m just over a year out, have lost maybe 10lb since Xmas but my body shape has changed hugely as I just started working out in December.

That seems like a bit of a big deficit but I’m no expert...

Might be worth shaking up the routine a bit? If you’re doing body building style workouts maybe try lower volume higher weights for a while? Reduce the walking and replace with HIIT cardio?

I wouldn’t worry too much just play about and enjoy you far you’ve come!

Thank you for the reply and suggestions. Much appreciated! I have been changing up routine a bit every 6 weeks but more on the lifting end. Maybe I will try to do HIIT a couple days a week in leu of a walk that day. My nut hasn't really been much help because she doesn't get why I'm wanting to add muscle. I'd personally rather be 210-215 with 15-20%bf then 190lbs and look sick & withdrawn especially when all other health markers(bp, cholesterol, acid reflux in check, etc) are now spot on.

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9 minutes ago, GansettRam74 said:

Thank you for the reply and suggestions. Much appreciated! I have been changing up routine a bit every 6 weeks but more on the lifting end. Maybe I will try to do HIIT a couple days a week in leu of a walk that day. My nut hasn't really been much help because she doesn't get why I'm wanting to add muscle. I'd personally rather be 210-215 with 15-20%bf then 190lbs and look sick & withdrawn especially when all other health markers(bp, cholesterol, acid reflux in check, etc) are now spot on.

I may be the old chick in the room, But I’m still amazed at how transforming weightlifting and gaining muscles has been. I had a hard time in my first year to build muscle. It got better after my weight loss slowed down.

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Well Healthy life 2, my ortho says I can re-exercise my operated arm, he'll sing for me to have PT at any of the facilities around here, I am starting by lifting food cans as pre- handweights, call it vanity but when I do go, and I told him, I'll tell him where I went my referall to go. You know cans of Tomato juice have some weight to them, I'll give at home, then when I go, have a therapist or trainer I won't look like such a 70+ worn- out wimp. But I am going develop as much strength as my mostly shot joints will allow.

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1 hour ago, GansettRam74 said:

Thank you for the reply and suggestions. Much appreciated! I have been changing up routine a bit every 6 weeks but more on the lifting end. Maybe I will try to do HIIT a couple days a week in leu of a walk that day. My nut hasn't really been much help because she doesn't get why I'm wanting to add muscle. I'd personally rather be 210-215 with 15-20%bf then 190lbs and look sick & withdrawn especially when all other health markers(bp, cholesterol, acid reflux in check, etc) are now spot on.

I think you need to also consider your goals (life rather than weight) and work out what your priorities needs to be and maybe think of how to go about things. Currently it seems like you're trying to build muscle and strength and cut fat at the same time. I'm no expert but from my reading about bodybuilding/lifting type things trying to do all of this at the same time doesn't work after a point.

I'd decide on a priority and do it i.e. Build muscle/strength and give yourself the calories to do it, then once you've done this try and cut weight by reducing calories and changing up the exercise. You'll find your body composition is changing anyway so you'll have less fat to lose when the time comes.

I'm a **** example as I'm not the best with my diet but my goal was 90kg, i'm now at about 107kg but I'm concentrating on building strength and muscle, if I end up being around this weight but with a better shaped body I'll not be disappointed! I've started training for strongman competitions (have first next week) and there's a <105kg category so that's my aim.

As you said you're healthy and have probably added a good 20 yrs to your life so enjoy it. Personally I'd like to have a smaller gut but I absolutely love being able to lift stupidly heavy weights so I'll chip away at the gut but my effort will be muscle and strength.

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Posted (edited)

On 5/23/2019 at 8:20 AM, GansettRam74 said:

So I am coming up on my 1yr mark. While I am happy that I've lost 142lbs from HW in Feb 2018, 93lbs since sleeve, my weight loss has virtually been stalled. My macros are have been on point(1200-1400 cals, 90-125g Protein, 50-60g carbs per day) while walking 4mi six days per week plus 1.5hrs lifting at gym 4-5 days per week. Per Apple watch, I am burning 4500-5500 cals per day depending on workouts but yet scale has not moved in more than 2lbs in two months. Frustrated as heck but I haven't let off the gas pedal. My personal goal is to lose another 35lbs while getting by BF 15-20%. Definitely have much more noticeable definition in arms, shoulders, and legs but yet scale not moving. Could overtraining be the reason for my stall??? Am I just not able to get enough calories in to keep metabolism burning?? Have I reached my loss period??? I am afraid if I lower cals, I'll start to lose my muscle gains. Any trainers out here with experience in bariatric surgery? Anyone go through this??

Calorie burns on Apple watches are notoriously high. It is on all fitness trackers, but I’ve noticed my watch is the worst I’ve had. Walking a mile burns approximately 80 cals, if that, lifting less than a couple hundred in an hour, depending. Of course both are still awesome things to do.

About 5 years ago I lost 100 lbs through just diet and exercise (it came back, of course). I was powerlifting and trail running. I remember stalling because I didn’t realize how far off the exercise burn counts were. A LOT.

Of course, bodies are different after surgery. But it’s a good thing to keep in mind.

Edited by AngieBear

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Posted (edited)

On 5/23/2019 at 11:20 AM, GansettRam74 said:

So I am coming up on my 1yr mark. While I am happy that I've lost 142lbs from HW in Feb 2018, 93lbs since sleeve, my weight loss has virtually been stalled. My macros are have been on point(1200-1400 cals, 90-125g Protein, 50-60g carbs per day) while walking 4mi six days per week plus 1.5hrs lifting at gym 4-5 days per week. Per Apple watch, I am burning 4500-5500 cals per day depending on workouts but yet scale has not moved in more than 2lbs in two months. Frustrated as heck but I haven't let off the gas pedal. My personal goal is to lose another 35lbs while getting by BF 15-20%. Definitely have much more noticeable definition in arms, shoulders, and legs but yet scale not moving. Could overtraining be the reason for my stall??? Am I just not able to get enough calories in to keep metabolism burning?? Have I reached my loss period??? I am afraid if I lower cals, I'll start to lose my muscle gains. Any trainers out here with experience in bariatric surgery? Anyone go through this??

I think your caloric intake is too low to promote weight loss and muscle gain. Your regimen seems very similar to mine as far as exercise. Granted, I am 6'7" but I consistently eat 2300-2500 calories a day and I still lose weight. In order to build muscles you have to feed them.

I had a BMR test done and just sitting on my butt I burn 2947 calories a day. That is if I don't move out of bed. So don't listen to people saying 1400 calories is 'too much.' Go see an actual dietician if you want an educated opinion on the matter. What I can tell you is that I'd bet my bottom dollar if you did they'd tell you to eat more.

Edited by MeanSleevedMachine

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