Diet advice for disabled ex-BB

[Floxedone]

I'm not the regular type person on this forum because I am disabled. I had body wide tendon failure from Cipro 5 years Ago. Before that I had trained for 10 years in everything from kick boxing to hurdles.

I had a fat based stem operation in may of 2013 (I could barely breath at the time) and since then I have gained back about 15 pounds of muscle, with the help of some peptides also.

The Problem is for the last 4 months I have been stuck in a rut, I was on a keto diet for a month and went from 172 to 167 but now I am stuck at 167.

A high calorie diet doesn't seem right for me because my training involves walking and SUPER light weight (half pound) and high rep movements.

I got about 10 pounds of fat I need to lose which would GREATLY improve my mobility.

I'm 5'7", 167#
Do light exercise 6 days a week and walk an hour a day.

Daily food intake last 4 months:


Cal 1500
Carb 84
Fat 57
Protein 120

It's all super clean food.

My test hovers around 500, igf 284, shbg around 20, everything looks good except my TSH came back at 3.8

I know I'm in a "Catch 22" where I can't work out hard enough to lose fat or build muscle fast, I am not looking for fast, just the best approach to lose fat and not any lean tissue.

Any advice would be much appreciated. thanks!

 

[Jizzmo]

Carb 84
Fat 57
protein 120

is not 1500 kcals...

 

[sammy555]

Carb 84
Fat 57
protein 120

is not 1500 kcals...

Probably not counting incidentals. Protein in rice, fast on chicken breast etc.

Sent from my SM-N9005 using Tapatalk 2

 

[ajdos]

Im just wondering when you do the cardio you are able to do?
Is it at times that you can maximize the fat loss, am empty stomach or post workout etc...?
Also, can you use any type of thermogenic OTC or otherwise?

 

[Floxedone]

yeah, 1500 Kcals I guess. 1500 "cals" would be like one almond.

I can take caffeine, grean tea, and NADH or D-ribose, but I stay away from other ephedra other OTC thermogenics.


I have a treadmill so doing fasted walking in the morning is no problem.

I use to be hungry at the end of a 1500 Cal day, but since I started drinking cocoa powder it's hard to be hungry at all.


Cal 1500-
Carb 84 gram
Fat 57 gram
Protein 120 gram

* including incidentals

So maybe I'll try taking espresso, green tea, and D-ribose in the morning and do 30 min fasted walking then go about my regular routine.

I am building muscle, I just don't know how much protein my body needs to rebuild. I get sore, and build up lactic acid, I just can't do heavy weights to failure anymore.

Fasted walking it is then.

 

[Cerberus777]

Do you do refeeds? If not once every 10 days I would bump the carbs to keep metabolism from falling. Have you looked into intermittent fasting? Not the best for building muscle. But I would do that if I was in your shoes.

 

[Floxedone]

Do you do refeeds? If not once every 10 days I would bump the carbs to keep metabolism from falling. Have you looked into intermittent fasting? Not the best for building muscle. But I would do that if I was in your shoes.

I have tried intermittent fasting before and couldn't handle it/body didn't like it.

So a refeed would be bumping Calories up over 2000 on day a week and upping carbs too?

So I'll try refeeding one day a week and try some fasted walking.

Thanks for the ideas!

 

[Cerberus777]

With refeeds i would start low. no more that 2000, slowly up it each time, you dont want to add fat since you are limited.

How are your t3 levels, treatment mesed mine up, low calories only made it worse...may need a DR to make sure your hormones stay balanced