Page 1 of 1

Question regarding metabolism

Posted: Sat Aug 09, 2008 9:06 am
by Rik-Blades
I've searched high and low, but cant seem to find a stright answer on this.

I understand that metabolism slows due to a starvation effect and this can happen over a period of around 6 weeks.

However, how QUICKLY can you reverse this effect? I've been bulking for 6 weeks and gained 17 pounds, with the weight going on consistantly, about 3 pounds a week. When could i expect my body to 'up the metabolism anti!'

My base line BMR is around 2200 cals and i've been eating around 2700 cals. Yes i've gained muscle, but not 17 pounds worth! :lol:

Any idea's

Thanks in advance,

Rik

Posted: Sat Aug 09, 2008 1:08 pm
by stuward
I expect that you have gained a lot of water. That's normal if you had been low carb and are now eating carbs. The other potential source of the weight is that you may be eating more than you think you are.

When cutting, you should be in a deficit for about 3 days, and eat at maintenance level for a day. That will keep your metabolism healthy.

Beyond that, there is a lot more to reving up your metabolsim besides eating more. Make sure you eat protein with every meal. Take fish oil. Eat every 2-3 hours. Don't get hungry. Minimize insulin spikes. Don't eat food that comes in a box. Don't eat protein alone. Eat your carbs early in the day and right after working out. Eat lots of vegetables. Keep a record of your diet and avoid excess cardio.

Stu

Posted: Sat Aug 09, 2008 2:40 pm
by Rik-Blades
Thats cool

I've been watching what i eat really carefully and know as much as i can about amounts of protein, carb and fat i need to bulk. I have managed to ensure 1 gram of protein per pound of estimated lean body weight. Thus i've been eating 6 times a day with 35-40 grams of protein in each meal.

I have however been speading the carbs over as an average and not tried getting them early as suggested.

I eat 1 hour before lifting and drink a shake right after.

Water may be the answer, i bought myself a large tub of creatine and i add it to my post workout shake. So i dont have it every day, i use it to boost the Hi GI carbs. When it runs out, i'm not going to buy anymore.

I set myself the goal of reaching 16 stone and thats where i am right now with the 17 extra pounds. Next goal, lose the fat (and water i guess!)

My scales say i'm 27% fat! when i started lifting they said i was 23% I dont believe them, i'm not fat by any margin. They dont have an athelete mode though. I definatley have lots more muscle.

Gonna start cardio on my non-lifting day's and see how it goes, and try to aim for no more than 10% of calories from fat in my meals (6 times a day still).

Thanks for the feedback, see what happens during the next 6 weeks!

Rik

Posted: Sat Aug 09, 2008 3:57 pm
by stuward
27% doesn't look like a lot on someone that's carrying a lot of muscle, however I'm less surprised by the 17 lb weight gain. 10% fat intake is way to little. You should be minimum 20% and possibly higher. Add 10-20 grams of fish oil daily and consume more olive oil and nuts. It's what fat you take in that's important, not how much.

Posted: Sat Aug 09, 2008 4:45 pm
by ironmaiden708
My scales say i'm 27% fat! when i started lifting they said i was 23% I dont believe them, i'm not fat by any margin. They dont have an athelete mode though. I definatley have lots more muscle.
Don't use scales for measuring bodyfat they are inaccurate, use the scale as a weight reference and from there use either a mirror and stop losing weight when you are at your desirable form or use a caliper.

Posted: Sun Aug 10, 2008 12:30 pm
by Rik-Blades
Thanks guy's, i'm taking all this in.

I was going to adjust the % of fat down for the reasons below, at the moment i'm on average 30% fat.

Going back to the original question thou..how long does before the metabolism increases? weeks? or does the body snap out of starvation mode quicker? The reason i ask is to try and gauge when to look at the calorie surplus. I personally think 17 ponds in 6 weeks is way too fast a bulk. If it takes 6 weeks to increase, should i expect the gain to slow down?

Regards,

Rik

Posted: Sun Aug 10, 2008 12:34 pm
by stuward
Everybody's metabolism is different and will respond to different stimulus. If you're gaining too fast, cut the calories until you get to what you want. Make sure your basic eating plan is sound and adjust the carbs up and down to give you the growth you want. Try carb cycling to allow muscle growth while maintaining some control over your fat levels.