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My Sunday morning week 19 measurements before refeed day came out to:
| Weight: |
213.8 lbs |
| Bodyfat %: |
9.5% |
| Chest: |
43" |
| Waist: |
34" |
| Bicep: |
15.75" |
| Quad: |
25" |
*All measurements taken first thing in the morning on an empty stomach and unflexed muscles
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My final week 19 measurements on Monday morning came out to:
| Weight: |
220 lbs |
| Bodyfat %: |
8.5% |
| Chest: |
43" |
| Waist: |
35" |
| Bicep: |
16" |
| Quad: |
25" |
*All measurements taken first thing in the morning on an empty stomach and unflexed muscles
|
I didn't lose any weight this week and my bodyfat didn't go down either. I was originally planning on cutting calories even further by another 100-200, but my metabolism has been a little slow as of late. I know this because I've been taking my temperature right as I wake up and this is a good indication to how much heat my body is producing, thus, how efficiently I'm burning calories.
Instead of just lowering calories and trying to lose fat/weight with a slwoer metabolism I'm actually going to INCREASE my calories gradually until my body temp is a little higher (97.2+ degrees F). Currently it's been about 66.8 degree F. I'm going to increase my calories by 200-300 (mainly from carbs) the next few days while continuing to take my temperature throughout the day.
After a few days, if my temperature doesn't go back up, I'll add another 200-300 calories until it does. Metabolism slowing down is a common effect from dieting, especially after a long period of time. It starts to become used to the reduced calories, so it just gradually slows down, that's why I incorporate a refeed day every 4th day, which is higher in carbs and usually calories, to help speed it up, but that doesn't always do the trick. Since I've been dieting for so many weeks and haven't had much of a break, my metabolism has come to a halt that not even my VPX Liquid Clenbutrx fat burner can help right now.
I think body temperature is something that is overlooked in magazines and books. It's not at all discussed in most all of my bodybuilding books and I've never read it in my magazines either. For more information go to the Iron Addicts forum about it at http://www.ironaddicts.com/forums/showthread.php?t=26082. That's not the only area on the internet you can read about it, but that's where I first read about it. As I experiment with it more, I think this could be deserving of its own blog post.
Attached is my updated nutrition plan which incorporates more calories in my everyday meals (about 2500/day): DietWeek20-Refeed.xlsx (39.21 kb)
I'll have a carb rotation of 150g > 150g > 150g > Refeed (400-600g) > Repeat
