From Oct. 2010 to Feb. 2011 I ate no overts and roughly 3,700 calories a day, although i can easily eat 5,000 to 6,000 a day. I weigh 190-195lbs. (about 86kg) and stand 6'2" (188cm) and have a body fat percentage from 19% to 24% depending on the day. I have eaten 811 for about 3 years now. I drink 1 to 2 litersof water upon waking in the morning and exercise then eat, plus i walk around a warehouse for 8+ hours a night 5 days a week pulling a pallet jack and and lifting heavy objects. I talked to a trainer and he told me I needed to ease up on my training and so I have cut it down to 30 to 60 minutes of running/jogging every day and body weight training 3 days a week. During my no overts period and most of the previous year I've alternated between HIIT training and body weight strength training + cardio (running or cycling) every day. I would love to promote this diet and have people take me seriously but can't do that when I have such a high body fat percentage. I feel like this diet has failed me in this one instance. I don't want to give it up but I want to feel proud of the way I look and not have to feel embarrassed every time someone mentions man boobs. Any suggestions would be appreciated.
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I still have a high body fat %. I've decided to try a course of vit b12 injections and started supplementing vitamin D3. I recently lost some weight when i fell ill, I stopped exercising for a couple of weeks and could only eat 1500 calories a day. I tried to eat more but felt terrible when I did. I've recently read both of Don Bennett's books and decided to test some his alternative hypotheses concerning health. Ultimately I think I need to fast with a professional to lose this extra fat.
I haven't read all the posts, but I wanted to add that I notice that you work at a warehouse 8+ hours a night 5 days a week.
If your sleep cycles are off, that can lead to higher levels of cortisol which make fat loss a lot harder to do. When I was finishing up my college degree while working full+ time and working this farm where I live, I gained a TON of fat weight. Now I was eating SAD but not more than I had been before that time, the only big difference was I was averaging 2-3 hours sleep per night and it really messed me up.
If you're also taking any caffeine or other things to help you stay awake during the night to work, this can also compound the problem. My gut tells me that working night shift, although sometimes a necessity, is not ideal for anyone really. I wonder if there are any specific tips or things you can do on 811 when you have to work that shift? Maybe some fruits and things that are good for adrenal support?
My best weight loss and gains from any training have always been when I was getting good sleep and getting to bed earlier. I know that it can be hard to do sometimes, I feel for you! But hang in there! And if at all possible, switch to a day time work schedule and focus on really getting great rest between your workouts! The rest is so vital and so often overlooked.
I've decided to put absolutely no calorie restriction on my self to see if my body might be doing this in response to not eating enough. Also I've started to eat a couple hundred calories in the a.m. before I run with my dogs. Today I ate 32 bananas, 60 oranges and 10oz. of spinach. We'll see how this goes.
A wise man once told me "The surest path to suffering consists of want what you don't have and not wanting what you do." I see the truth in this but forget it from moment to moment. Thank you for reminding me. Now if i could just remember the other 167 hours this week I'm set.
I posted about the stress connection before. Although cortisol stimulates the body's fat metabolism amongst other things, constant release can make the body think it is in imminent danger and needs to conserve resources, much like under eating would.
I would really try a relaxing tape each day as you seemed to have tried everything else.
I think that studies show that the effect of night-work stress is reduced in those doing active work but this may not be enough to mitigate things if you are doing swing shifts.
A disturbing book on the effects of lack of sleep is 'Sleep Thieves'.
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I still have a high body fat %. I've decided to try a course of vit b12 injections and started supplementing vitamin D3. I recently lost some weight when i fell ill, I stopped exercising for a couple of weeks and could only eat 1500 calories a day. I tried to eat more but felt terrible when I did. I've recently read both of Don Bennett's books and decided to test some his alternative hypotheses concerning health. Ultimately I think I need to fast with a professional to lose this extra fat.
I haven't read all the posts, but I wanted to add that I notice that you work at a warehouse 8+ hours a night 5 days a week.
If your sleep cycles are off, that can lead to higher levels of cortisol which make fat loss a lot harder to do. When I was finishing up my college degree while working full+ time and working this farm where I live, I gained a TON of fat weight. Now I was eating SAD but not more than I had been before that time, the only big difference was I was averaging 2-3 hours sleep per night and it really messed me up.
If you're also taking any caffeine or other things to help you stay awake during the night to work, this can also compound the problem. My gut tells me that working night shift, although sometimes a necessity, is not ideal for anyone really. I wonder if there are any specific tips or things you can do on 811 when you have to work that shift? Maybe some fruits and things that are good for adrenal support?
My best weight loss and gains from any training have always been when I was getting good sleep and getting to bed earlier. I know that it can be hard to do sometimes, I feel for you! But hang in there! And if at all possible, switch to a day time work schedule and focus on really getting great rest between your workouts! The rest is so vital and so often overlooked.
I posted about the stress connection before. Although cortisol stimulates the body's fat metabolism amongst other things, constant release can make the body think it is in imminent danger and needs to conserve resources, much like under eating would.
I would really try a relaxing tape each day as you seemed to have tried everything else.
I think that studies show that the effect of night-work stress is reduced in those doing active work but this may not be enough to mitigate things if you are doing swing shifts.
A disturbing book on the effects of lack of sleep is 'Sleep Thieves'.
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