Why am I so bloated?

[rustilldown]

Interesting! Cause the lethargy I had the first 3 days after starting N2Slin was UNBEARABLE. I thought it was just a coincidence. I have taken N2slin before but didn't notice the bloat or lethargy before...but at that time I was also cycling Osta and GW so it would make sense why I didn't have the energy/endurance loss.

Try dropping it for a few days, I can't hardly find the energy to do anything when using need2slin. I've tried if a few times and each time has been the same

 

[tha_Waco_kid]

What's your diet like? I'll help you break through.

Hey – thanks for the offer. A basic daily routine is below, which I tweak here or there to get more protein or carbs depending on training. I forgot my iphone at home today with all my breakdowns of calories and macros, but I can add those later today. I usually consume around 2000-2200 calories per day, and with 200-250 g protein, and a macro split of 60/25/15 or somewhere in that vicinity.

I am 6’2, 225 lbs, 12-13% bf
I am trying to cut below 10%, and have been trying for quite some time (4-6 months). This is why my carbs and calories are low, and my cardio is sky high. I have been training hard on weights, and I have not lost any strength or size despite my large caloric deficit. I have had my bloods done, including thyroid panel and they are in range.

Any other info you might need pls ask, and I’ll provide what I can.


Meal 1 (pre AM Cardio – sometimes I do it fasted and skip this one)
Organic Oats - .5 cup
1 scoop WTBM
1 cup Unsweetened Almond milk or water

AM Cardio

Meal 2 – post AM Cardio (leave out oats on cardio only days)
Organic Oats - .5 cup
Egg Whites – about 250 cal and 50 g protein worth (whole carton)
1 scoop WTBM
All mixed up and cooked like omelet – Delicious by the way! With Cinnabun WTBM

Meal 3 – pre Work Out
Same as meal 1
Organic Oats - .5 cup (leave out oats on cardio only days)
1 scoop WTBM
1 cup Unsweetened Almond milk or water

Workout – weight training

Meal 4 – whey shake
1 scoops NTBM
1 cup unsweetened almond milk or water

Cardio #2 (immediately after weight training)

Meal 5 - post training/cardio
[FONT=&quot]Broccoli (or other green veggie) - 3 cup
Oragnic Chicken Breast – 14-16 oz
Parmesan Cheese (sprinkled on broccoli)

[/FONT]

 

[germaine91]

Calories seem extremely low for a guy your size and that much activity. How much did you start cutting on? If you lift 3-4 days a week, and also engage in cardio, I reckon you could easily have started losing weight closer to 3,000kcal.

Your protein intake seems within a good range. Try figure out your fats as they should be kept at least ~0.45g/lb for efficient hormonal function and vitamin A, D, E, K absorption.

Don't follow percentage splits for macros. It can totally screw your macros depending on caloric intake. Instead:

1g/lb protein
0.45g/lb fat
Fill remaining calories primarily with carbs
Try get 13-15g/1,000kcal fibre

What was your maintenance before starting to cut?
Have you been re-feeding regularly?
Have you been having 'cheat days'?

 

[Wontonsupe]

He Waco!

I have bloat too. But people are telling me its cuz I drink milk. I'm trying not to drink so much. Lack of sleep and stress cause me problems too.

 

[tha_Waco_kid]

Calories seem extremely low for a guy your size and that much activity. How much did you start cutting on? If you lift 3-4 days a week, and also engage in cardio, I reckon you could easily have started losing weight closer to 3,000kcal.

Your protein intake seems within a good range. Try figure out your fats as they should be kept at least ~0.45g/lb for efficient hormonal function and vitamin A, D, E, K absorption.

Don't follow percentage splits for macros. It can totally screw your macros depending on caloric intake. Instead:

1g/lb protein
0.45g/lb fat
Fill remaining calories primarily with carbs
Try get 13-15g/1,000kcal fibre

What was your maintenance before starting to cut?
Have you been re-feeding regularly?
Have you been having 'cheat days'?

Not saying you are wrong, but if I am not able to lose the fat on the calories I'm bringing in currently, then how would increasing them help? Calories in/Calories out, correct? The math doesn't make sense to me (again, not saying you are wrong, what I'm doing isn't working so I'm open to anything)

Also, fat grams at .45 per lb of weight - that would be over 100g per day in my case...seems high, considering I'm trying to cut right now? if bulking would make more sense to me....again, not saying I'm right here

According to the various calculators out there, my maintenence is around 2500-2600 per day.

A little history:

I'm 32, Been training forever, but only this past year did I get serious about locking in a diet and leaning out.

Coming down from about 255 to 225 was a breeze...fell off like snow melting on a warm spring day....then suddenly I plateaued out. Tried changing things up a bunch of ways....tried Int Fasting approach, tried carb cycling, tried upping cardio to unrealistic daily levels, nothing...kept right around where I'm at now.

I rarely have a 'cheat' day ...I have had off days in the last 6 months but I don't have a regularly scheduled cheat day. Figure, 1-2 days per month I have been off the wagon a little bit for holidays, family stuff, business travel, etc......I do occasionally spike the carbs (cleanly) to see if that will help...but it really hasn't helped.

I realize the amount of cardio I am doing is not realistic for the long term which has me concerned. Cause how will I be able to maintain the sub 10% once I get there assuming I'll have to temper the cardio at some point due to life.

 

[germaine91]

1. You're right about calories in vs calories out, but because you've been dieting at such low calories for an extended period of time, it can be beneficial to start reverse dieting to 'ramp up' your metabolism.

2. No. 0.45g/lb is needed to maintain healthy hormone levels, health and vitamin absorption. 0.35g/lb can be acceptable for short periods of time but I don't recommend below 0.4g/lb for long.

3. Try calculate maintenance again. Use Mifflin St Jeor calculator for BMR and tell me what activit factor you use. It should be at least 1.6 with that much exercise. You do lift don't you?

4. Good. Cheat days are never good. Often people who schedule these lack basic understanding of nutrition and have an unhealthy relationship with food. Flexible dieting is a much better and healthier approach. However, re-feeds can be very beneficial. Once every week or two, keep protein at 200g tops, drop your fats right down and consume a high carb day, hitting at least 3,000kcal in your case. It can be very helpful with regards matabolism and all the top level professional bodybuilders use this, especially natty.

 

[tha_Waco_kid]

1. You're right about calories in vs calories out, but because you've been dieting at such low calories for an extended period of time, it can be beneficial to start reverse dieting to 'ramp up' your metabolism.

2. No. 0.45g/lb is needed to maintain healthy hormone levels, health and vitamin absorption. 0.35g/lb can be acceptable for short periods of time but I don't recommend below 0.4g/lb for long.

3. Try calculate maintenance again. Use Mifflin St Jeor calculator for BMR and tell me what activit factor you use. It should be at least 1.6 with that much exercise. You do lift don't you?

4. Good. Cheat days are never good. Often people who schedule these lack basic understanding of nutrition and have an unhealthy relationship with food. Flexible dieting is a much better and healthier approach. However, re-feeds can be very beneficial. Once every week or two, keep protein at 200g tops, drop your fats right down and consume a high carb day, hitting at least 3,000kcal in your case. It can be very helpful with regards matabolism and all the top level professional bodybuilders use this, especially natty.

Hey - recalculated my BMR using the calculator you referenced. Came back at 2040. I didn't enter any activity factor as it didn't ask me for one.

However, the maintenance rate is all we really need correct, as exercise can be subtracted accordingly?

Yeah, I lift.....5 days a week....high intensity...burn a lot of cals during weight training in addition to cardio.

Refeed - yep, I have done those....same as you said, relatively high protein, and no fats....and then clean carbs as much as I can stand

As for fats - i'm nervous to add that much fat to my diet but I am open to anything at this point...I would keep it to the good fats...olive oil, whole eggs, natty PB, almonds, etc.

Thanks again

 

[germaine91]

I'm going to work now but I'll post again. Briefly, your exercise should be included in your activity factor. BMR is not the same as maintenance, far from it.

 

[germaine91]

The Activity Factor is the TOTAL cost of living, not just your training. Think about it - if you train 1 hr a day - WHAT ARE YOU DOING THE OTHER 23 HRS? So MORE important than training -- it includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

How Accurate are they?: They give rough ball-park figures and are still 'guesstimations'. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.

So you multiply your BMR by an activity factor to get your maintenance.

I'd really recommend increasing fats to at least 0.4g/lb. You'll probably feel a lot better too, as well as just be healthier. Those sources you listed are great. If you don't eat fatty fish (like myself) try supplementing with some Omega 3 fish oils. You should be looking to get between 1-3g total EPA/DHA. Also, don't be afraid of saturated fats. they've gotten a bad name over the years but they are perfectly fine in a healthy diet and have been proven to not cause heart disease.

With re-feeds. Protein doesn't need to be as high as normal. Also, I don't know what you mean by clean carbs, but try stick to non-fibrous carb sources for your re-feed day and not too much fructose either.

 

[tha_Waco_kid]

Loooooove fatty fish but I am allergic to fish as of last year. Almost took the big one. Ended up in ER and not pretty. I guess fish allergies coming on in adulthood are pretty normal from what I've since read. I take flax oil daily to try to substitute