Hey Coach or anyone that has a good understanding of metabolism.
I have a MedGem device that very accurately measures RMR.
I first tested myself 3 yrs ago at a body weight of 165 lbs and it measured 2,220 cals. which is among the highest I’ve tested pound for pound (over 100 tests).
I just started the Get Shredded Diet last Monday and I didn’t think about it till today that I should measure my RMR and see how it changes over the course of the diet.
I made sure to follow proper protocol and didn’t take the HRX this morning.
I’m eating 1800 cals/day (actually around 1770 give or take a few).
The test (morning BW of 175), came out to 1800 cals.
That is quite a drop from a few years ago where I was 10 pounds lighter, and I’ve even gotten as high as 208 lbs just before the summer.
I know that age can decrease metabolic rate (especially if no lifting is done), but what would account for such a drop?
My only thoughts are that the diet has already changed my RMR, but interestingly the RMR is damn near exact to the # of calories I’m doing per day.
I’m not CT but it but of course changes in diet can have significant effects on BMR. The MedGem is actually pretty reliable, but it would be interesting to see if and how your respiratory exchange ratio has changed - this gives you an idea of the proportions of fat to carbohydrate being utilised.
If RER has swung big time in favour of fat metabolism whilst at rest this (in a hypo cal setting) is going to be a good thing for your body comp.
Of course this is also another reason why NEPA is so important!
I was reading up on that thing and I recall seeing that RMR is up to 75% of total metabolism (sedentary).
So you should be just about right there for Cals in vs cals out.
[quote]jehovasfitness wrote:
Hey Coach or anyone that has a good understanding of metabolism.
I have a MedGem device that very accurately measures RMR.
I first tested myself 3 yrs ago at a body weight of 165 lbs and it measured 2,220 cals. which is among the highest I’ve tested pound for pound (over 100 tests).
I just started the Get Shredded Diet last Monday and I didn’t think about it till today that I should measure my RMR and see how it changes over the course of the diet.
I made sure to follow proper protocol and didn’t take the HRX this morning.
I’m eating 1800 cals/day (actually around 1770 give or take a few).
The test (morning BW of 175), came out to 1800 cals.
That is quite a drop from a few years ago where I was 10 pounds lighter, and I’ve even gotten as high as 208 lbs just before the summer.
I know that age can decrease metabolic rate (especially if no lifting is done), but what would account for such a drop?
My only thoughts are that the diet has already changed my RMR, but interestingly the RMR is damn near exact to the # of calories I’m doing per day.
I am not sure how accurate your reading may be…I train a physician who treats obese teens and children and she uses a medical grade calorimeter much like the medgem but a highly advanced more clinical looking machine.
At anyrate, I have been in and out of her office many times as I also train some of her patients and their parents and I have seen the results from some of these kids; a child as young as four years old that weighs 52 lbs, female had an rmr of about 1500 calories. Older kids I have seen can be well above 2000.
Granted, these kids are growing, but development wouldn’t account for such large calorie discrepancies, especially given that children are very small, and don’t have a lot of body mass to carry around anyways. Again, we are talking RMR, calories burned without any activity dietary manipulation (test done in fasted state) or added food intake whatsoever.
Myself and a friend of mine tried it, we are both between 180-210 lbs depending on time of year and training phase and we hit well into the 3000-3500kcal range. This actually falls perfectly in line with Dr Berardi’s calorie suggestions for people of our size. Given that being our RMR, 10xbw in keto calories would produce massive fat loss…(i never personally remove workout carbs, I drop from 150 to 100 or 50 g, and I refeed once per week during fat loss phases) and 3-4k would maintain…add daily activity, workouts, and life stressors it puts us well into the 5k range to gain mass. Personally to gain stay around 3-4k as a baseline and spike every 4-6 days with massive cheating.
Myself and a friend of mine tried it, we are both between 180-210 lbs depending on time of year and training phase and we hit well into the 3000-3500kcal range. This actually falls perfectly in line with Dr Berardi’s calorie suggestions for people of our size. Given that being our RMR, 10xbw in keto calories would produce massive fat loss…(i never personally remove workout carbs, I drop from 150 to 100 or 50 g, and I refeed once per week during fat loss phases) and 3-4k would maintain…add daily activity, workouts, and life stressors it puts us well into the 5k range to gain mass. Personally to gain stay around 3-4k as a baseline and spike every 4-6 days with massive cheating.[/quote]
that seems really high. The kind you use, does it measure RMR or RMR plus activity? Having an RMR that high would be very unlikely.
When doing my internship in Dallas, the gym had one and test a former football player who was about 6’2 240 lbs and lean. His was right around 3,000 and I was told that was they highest they ever measured.
My device seems to be dead on (at least when I was gaining weight). RMR 2,220 + work + exercise said my maintenance calories were 3600. It took 4200 calories for me to start gaining 1 lb per week.
The biggest room for error with the testing is estimating calories burned through work and exercise, but the RMR it self is supposed to be accurate within 1%
The machine measures BMR without activity…It does seem high, my point was more about the kids having pretty high BMR’s (the 50 lb kid with a rmr of 1500) rather than myself having a high one.
At anyrate you may have adapted to your diet…Try adding refeeds once a week and see how it affects your fat loss. I have had great results with this for my clients and myself. I have also experimented with this approach for maintenence and all out gaining.
-J
I dont knw much abt this machine u r spkn abt but i hav read in numerous articles dat continuous calorie restriction decreases thyroid output.those same articles said that cheat days are necessary 2 kp thyroid output up.sum say cheat evry 7 days,sum say evry 10days.
[quote]Junaid wrote:
I dont knw much abt this machine u r spkn abt but i hav read in numerous articles dat continuous calorie restriction decreases thyroid output.those same articles said that cheat days are necessary 2 kp thyroid output up.sum say cheat evry 7 days,sum say evry 10days.[/quote]
Sounds interesting but I don’t quite get what you’re saying. Can you type that again without it looking like something created by a 14-year old girl texting about the new Twilight movie?
Use the search engine on this site to find the exact thread…I think it is carb cycling experience. Some guys are posting about their refeeds and having success with fat loss even with extreme high calorie refeeds.