Severely Overtrained

Bigger Stronger Leaner Injuries and Rehab
1

482×720 57.7 KB

About 11 months ago my body went from 108lbs (Im 5’6) of lean muscles to a hormone/weight nightmare. I probably had been over training for a while but last summer was the breaking point. I was training 6 days at the gym, running about 250km/month and for fun I would kayak or mountain bike.

It all came to a halt when my nutritionist put me on an elimination diet to rule out foods that may be causing bloating in my stomach (a problem I had been having for years.) This sent my body into overload and in one month I put on 25lbs, I stoped getting my period (which I still do not have), started breaking out, feeling depressed, having night sweats.

After seeing my doc several times (and them telling me not to worry)I saw a hormone specialist. He found that I now have low testosterone,low DHEA, extremely low progesterone and now have hypothyroidism. I now take desiccated thyroid as well as bio identical hormones. I am 30years old and now have 25lbs that no matter what ive done i cannot loose!!! I recently had blood work and it came back better so why cant i loose even one pound?

I went from a lean fat burning body to one I dont recognized. I refuse to accept this is the new me, yet I dont know how to eat, how much, of what? I use to just eat clean and was able to have a 1x/week cheat meal. Now that isnt working. I dont know how to train, how often, intensity because again…this is a new body for me.

Ive tried 2xs a day cardio, i tried 4 weeks off ive tried heavy weights ive tried low weight high reps. Im totally lost ad would love some guidance. Thank you! Below is a before pic

2

Please provide an example of a typical day’s diet. What kind and how much cardio are you currently doing?

3

Hmmm something doesn’t sound right about this. 25 lbs in one month is a ton of weight for someone with your thin frame genetics. I also noticed a mark on your abdomen, possibly a scar, is that from a gallbladder/ liver or other sort of surgery? This is probably the most well informed group in terms of Internet forums, but I would really work with an expert on this one. Considering a possible serious unknown medical issue, if diet and exercise are the problem and not an underlying serious problem, slowly and steadily going about this with someone who can personally monitor you would be the way to go. Just my opinion. Good luck, hope you get to the bottom of this.

4

I at the time of the body crash ate between 1200-1600 calories. I ate mainly eggs, chicken, quinoa (somedays), and veggies. I realize now that this is way to low for my activity level and my body started storing fat when I upped my training. Now I eat between 1600-1900 calories. I cut out gluten because I read gluten is bad for hypothyroid. I have cut back weight training to 3x’s per week for 45mins to keep my cortisol down. It was through the roof.

I cut out cardio (except for 2 days a week in which i mountain bike or trail run for 45mins) because I was told it is not good for me right now w the state my body is in. I also do hot yoga 3-4x’s a week for 90mins. I have seen 3 doctors and they tell me to be patient and the weight will come off. Well I am having a hard time w that since its been 11 months and nothing. Here is a rough day of food…I am worried I eat tooooo much dairy (i love my plain yogurt mixed with protein)

breakfast: 1 cup egg whites 1 cup peppers. 1 protein shake, 1 tbsp natural just peanuts-peanut butter =326 calories
snack: 1 apple w 1 tbsp peanut butter, .5 protein shake, 1/2 c plain yogurt, grapes=330calories
lunch: plain garden salad no dressing w plain chicken, cherries=309
snack: homemade beef jerky, blueberries, yogurt =350cal
dinner:chicken, grilled veggies, papaya =358
snack: .5 protein shake, .5 cup yogurt, blueberries, homemade beef jerky or eggs=350cal
another protein shake and fruit after training

thank you!!!
(btw sacr is really old and from an accident not surgery : ) )

5

It may be a thyroid issue. A female friend was doing keto and over dieted for a show plus was doing way too much cardio. I believe it messed up her thyroid ,made her gain about 20 extra lbs. She tried everything later to lose the extra weight which basically created an eating disorder.
Also believe i read something on Jenn Comas Kleck… i think that is her name. has a blog on elitefts.com

She was doing a keto for so long that it messed up her thyroid…i believe she found a nutritionist to help her but it took some time…Not that you were doing keto but seems that your energy output was huge compared to your carb intake.

6

It definitely has to do with my thyroid…I am not considered hypothyroid-which is terrible for my metabolism. I will look her up and see if she has any helpful info. I am leery of nutritionists since one put me on the crazy “diet” and caused a lot of the problems. I have worked with personal trainers and none that Ive seen seems to know how to treat over training. I have spent sooo much money and trusted sooo much and to no avail. Thank you for the name!!!

7

Do you have any idea what your carb/protein/fat breakdown would be? It seems like you’ve really restricted your fat intake and your body needs fats to regulate/produce hormones. You want to have a balance between the 3 kinds of fats. Consider eating the yolk eggs in your breakfast, a fish oil supplement, and avocados.

I know you’re leery of nutritionists but another person to look up would be John Berardi and his Precision Nutrition system. What you’re eating is similar to what he’s doing but he adds a little more to it. I think you’ll like what he’s doing. I think Berardi also has a little to do with this site and some supplements at Biotest, but I’m not certain on that.

8

Thank you I have heard of it and will look him up. I do eat fats…some days eat the yokes, some days I dont. I cook w coconut oil and I eat half of 3 avocados per week. I also went through a faze when I couldnt put down a jar of almond butter. I am very dedicated but put me near almond butter and Id eat way tooo much. I was told it could mean my body was lacking fats. This is yesterdays breakdown…1,757cal 113g carbs 44g fat 233g protein 43g iron 1,198sodium

[quote]GSD wrote:
Do you have any idea what your carb/protein/fat breakdown would be? It seems like you’ve really restricted your fat intake and your body needs fats to regulate/produce hormones. You want to have a balance between the 3 kinds of fats. Consider eating the yolk eggs in your breakfast, a fish oil supplement, and avocados.

I know you’re leery of nutritionists but another person to look up would be John Berardi and his Precision Nutrition system. What you’re eating is similar to what he’s doing but he adds a little more to it. I think you’ll like what he’s doing. I think Berardi also has a little to do with this site and some supplements at Biotest, but I’m not certain on that.[/quote]

9

As i mentioned Jen Comas Keck previous, i believe she said it took some time for her weight to correct itself but it did…you can see she has her own website and you tube vids…Also curious if you ran ultra marathons since you put in so much mileage. I do work with some that compete…,As you already stated your food intake was too low and in conjunction with all that training you put your body in some negative phase…The human body does heal itself …you just need that right guidance and patience…Hang in there!

10

Thank you for this. I do try to be patient-patience is not my strong point but I am learning like it or not : ) I have been reading from her site and I really appreciate you sending me her way.

[quote]JBPOWER wrote:
As i mentioned Jen Comas Keck previous, i believe she said it took some time for her weight to correct itself but it did…you can see she has her own website and you tube vids…Also curious if you ran ultra marathons since you put in so much mileage. I do work with some that compete…,As you already stated your food intake was too low and in conjunction with all that training you put your body in some negative phase…The human body does heal itself …you just need that right guidance and patience…Hang in there![/quote]

11

Um can I just say one thing mrs. TiffanyLittle? . . . . . Damn-Fine. lol

12

[quote]tiffinylittle wrote:
Thank you I have heard of it and will look him up. I do eat fats…some days eat the yokes, some days I dont. I cook w coconut oil and I eat half of 3 avocados per week. I also went through a faze when I couldnt put down a jar of almond butter. I am very dedicated but put me near almond butter and Id eat way tooo much. I was told it could mean my body was lacking fats. This is yesterdays breakdown…1,757cal 113g carbs 44g fat 233g protein 43g iron 1,198sodium
[/quote]

Your calorie break down is about 25.4% carbs, 22.2% fats and 52.4% protein.
I still think you aren’t getting enough fats. Also, all of the fat sources you eat are primarily mono-unsaturated fats. Try adding some fish (or fish oil), flax or walnuts to get more poly-unsaturated fats. Peanuts are a good source too, but it’s more mono-unsaturated than it is poly-unsaturated. Saturated fat is alright too as long as it’s kept in balance (equals parts of all three) with the other two. The problem with saturated fat is that it’s so easy to find everywhere that the general population gets way too much of it.

My suggestion is to try changing your diet to 25% carbs (about 109g), 30% fats (~58g) and 45% protein (~197g) for a 1750cal total. Try that for a couple of weeks and see how you feel and how you progress.

13

I will try, I have read that fat supports the hormones but Ive never worried about balancing the 3.
Also this calorie range (1750 roughly) as well as the carb intake (109g)…before I was always into intense cardio/weights. Now I am trying to doing less to let my body heal. This worries me-I am eating 1700 calories but what does hot yoga burn in a day…500-800 calories!? I feel like this is high to loose weight. I realize my ‘do more, eat less strategy’ clearly needs to be reevaluated but you think this range is optimal for weight loss???
This site, and you have been amazing…thank you muchly!!!

Your calorie break down is about 25.4% carbs, 22.2% fats and 52.4% protein.
I still think you aren’t getting enough fats. Also, all of the fat sources you eat are primarily mono-unsaturated fats. Try adding some fish (or fish oil), flax or walnuts to get more poly-unsaturated fats. Peanuts are a good source too, but it’s more mono-unsaturated than it is poly-unsaturated. Saturated fat is alright too as long as it’s kept in balance (equals parts of all three) with the other two. The problem with saturated fat is that it’s so easy to find everywhere that the general population gets way too much of it.

My suggestion is to try changing your diet to 25% carbs (about 109g), 30% fats (~58g) and 45% protein (~197g) for a 1750cal total. Try that for a couple of weeks and see how you feel and how you progress.[/quote]

14

thank you!!!

[quote]Turf_TITAN_250 wrote:
Um can I just say one thing mrs. TiffanyLittle? . . . . . Damn-Fine. lol[/quote]

15

Great info and got ya! Not noticeable by the way just looked really close! Def agree with the comments so far. I totally get the trust issue with trainers.

You have to realize athletes need more carbs then bb’s , if you don’t already or hasnt already been said. Also do you use supplements? Supplements for thyroid under activity can be useful. Also being so health conscious do you use salt? Iodine deficiency is a growing problem in the US with our fear of salt. Taking a natural thyroid supplement with iodine in it would be a great idea. Had a family member who was thinner than you are with hypo and had her on this supplement… vitacost.com/vitacost-thyroid-complex-with-l-tyrosine. Her energy levels improved greatly and t-3-4 levels returned to more optimal levels after 6 weeks.

You might want to also consider taking a complete fatty acid supplement as already mentioned. FA3 is good along with Flameout. Barleans is also another great company and has dozens of differents blends and combinations.

A greens/ algae product is also a great supplement for recovery. It contains iodine, minerals, vitamins and phytonutrients.

Extra glutamine, and bcaa before and after training.

Even a product like accelerade, or even surge workout fuel for those really long cardio sessions can help with recovery, and reverse the cortisol cascade.

16

[quote]tiffinylittle wrote:
I will try, I have read that fat supports the hormones but Ive never worried about balancing the 3.
Also this calorie range (1750 roughly) as well as the carb intake (109g)…before I was always into intense cardio/weights. Now I am trying to doing less to let my body heal. This worries me-I am eating 1700 calories but what does hot yoga burn in a day…500-800 calories!? I feel like this is high to loose weight. I realize my ‘do more, eat less strategy’ clearly needs to be reevaluated but you think this range is optimal for weight loss???
This site, and you have been amazing…thank you muchly!!!

[quote]GSD wrote:
Your calorie break down is about 25.4% carbs, 22.2% fats and 52.4% protein.
I still think you aren’t getting enough fats. Also, all of the fat sources you eat are primarily mono-unsaturated fats. Try adding some fish (or fish oil), flax or walnuts to get more poly-unsaturated fats. Peanuts are a good source too, but it’s more mono-unsaturated than it is poly-unsaturated. Saturated fat is alright too as long as it’s kept in balance (equals parts of all three) with the other two. The problem with saturated fat is that it’s so easy to find everywhere that the general population gets way too much of it.

My suggestion is to try changing your diet to 25% carbs (about 109g), 30% fats (~58g) and 45% protein (~197g) for a 1750cal total. Try that for a couple of weeks and see how you feel and how you progress.[/quote]
[/quote][/quote]

To be completely honest, I don’t know if 1750 cal or the carb/fat/protein ration is right for you. I don’t know enough about your daily physical activity or body type to be exact with the numbers. I used 1750 because that’s around where you are right now. I think adding more fats will help,so I suggested a change and we’ll see if it’s a step in the right direction. You might be able to find a calorie calculator/estimator on the internet that allows you to plug in your information and then get a different number.

As for the carb/fat/protein requirements, it depends on your somatotype. An endomorph would need less carbs than an ectomorph. Also I’m not really sure how to compensate for your current hormonal situation.

The reason I choose a small change in your diet was so that you would know what worked and what didn’t. If you change too much too quickly and it works, or doesn’t, then you don’t know which change helped you. So you are left just as confused in the end.

I hope that helps.

17

Thank you this is amazing info. I dont even know were to start here. I am only on desiccated thyroid. I didnt know if I should take iodine rich supplements/ and or food. I didnt want to interfere with my pills?
Im trying to use my head NOW but before I cut anything I felt was remotely bad, no salt, low carbs etc. I am pretty sure I was headed for disaster on my own-the nutritionist just sped up the process!!!

I haven’t really added salt back because Im having such a problem w water retention thanks to this new thyroid issue. It find it super confusing when I read low sodium causes hypo yet sodium retention is a symptom of hypo. So do I need more or not???(damn internet is a blessing and a curse!) I am currently stuck at 135lbs-like I said 25lbs difference so salt scares me…im big enough I dont need water retention!

These are my supplements… I take
glutamine 5g plus whatever is in my iso 100 protein
vitamin c, b, d
veggie greens
CLA
ECG
chlorella
ground flax (1tsp)
magnesium
zinc
womens multi
5htp
chromium
and a fish oil sorry I dont know doses Im not at home. I will write out your recommendations!!!

[quote]mathew260 wrote:
Great info and got ya! Not noticeable by the way just looked really close! Def agree with the comments so far. I totally get the trust issue with trainers.

You have to realize athletes need more carbs then bb’s , if you don’t already or hasnt already been said. Also do you use supplements? Supplements for thyroid under activity can be useful. Also being so health conscious do you use salt? Iodine deficiency is a growing problem in the US with our fear of salt. Taking a natural thyroid supplement with iodine in it would be a great idea. Had a family member who was thinner than you are with hypo and had her on this supplement… vitacost.com/vitacost-thyroid-complex-with-l-tyrosine. Her energy levels improved greatly and t-3-4 levels returned to more optimal levels after 6 weeks.

You might want to also consider taking a complete fatty acid supplement as already mentioned. FA3 is good along with Flameout. Barleans is also another great company and has dozens of differents blends and combinations.

A greens/ algae product is also a great supplement for recovery. It contains iodine, minerals, vitamins and phytonutrients.

Extra glutamine, and bcaa before and after training.

Even a product like accelerade, or even surge workout fuel for those really long cardio sessions can help with recovery, and reverse the cortisol cascade. [/quote]

18

Wow that’s a lot of supplements. Looks like all the right ingredients for very expensive pee. :stuck_out_tongue: All you need is some manganese.
The greens, multivitamin and fish oil are good and probably the top 3 to take for good health. I also like glutamine despite it getting a bad rap of the past couple of years.
I tried CLA, but it didn’t really do much for me. I don’t think CLA & EgCG are as effective as they say. But if it has an effect for you then go for it.

I wouldn’t worry about salt so much. My dad works with a guy that tried to cut salt out of his diet and he ended up with a heart murmur. Like with most things, the answer to that one is moderation. Besides, a little weight gain from water is pretty harmless. Rather than body weight, body composition is more important.

While in the gym today I remembered something that Jen Comas Keck wrote in her blog a while ago. She used to do stupid amounts of cardio, both as an instructor and on her own, and she had troubles losing weight and trimming down. It wasn’t until she started to train for building muscle that she was finally able to lose those final pounds. It’s something to think about.

19

Oh that reminds me, I forgot to say manganese! Lol! Ok, ok I get your point and I don’t totally disagree. I just have picked up supplement here and there based on articles I’ve read and now my cupboard looks like a dispensary.

I just recently upped my weights lowered my reps and sets. Figured I’d use this extra bedonkydonk to move some heavier weights around and put on some muscle. So you saying that about Jenn makes me think maybe this was a good decision do thx! In this lifetime I hope to learn the easy way for a change! Thanks again!!!

te]GSD wrote:
Wow that’s a lot of supplements. Looks like all the right ingredients for very expensive pee. :stuck_out_tongue: All you need is some manganese.
The greens, multivitamin and fish oil are good and probably the top 3 to take for good health. I also like glutamine despite it getting a bad rap of the past couple of years.
I tried CLA, but it didn’t really do much for me. I don’t think CLA & EgCG are as effective as they say. But if it has an effect for you then go for it.

I wouldn’t worry about salt so much. My dad works with a guy that tried to cut salt out of his diet and he ended up with a heart murmur. Like with most things, the answer to that one is moderation. Besides, a little weight gain from water is pretty harmless. Rather than body weight, body composition is more important.

While in the gym today I remembered something that Jen Comas Keck wrote in her blog a while ago. She used to do stupid amounts of cardio, both as an instructor and on her own, and she had troubles losing weight and trimming down. It wasn’t until she started to train for building muscle that she was finally able to lose those final pounds. It’s something to think about.[/quote]

20

Yes I agree with GSD that is a ton of vitamins, and in my opinion not only unnecessary, but a waste of money and maybe even harmful. The thing with vitamins is that the idea is not to create some dramatic scientifically measurable effect in the body. They are not drugs, and are not suppose to work like drugs. They bring balance to the body. So while I think the RDA is low on many if not most, mega dosing to get some sort of measurable impact for some vitamins is not necessary. Just my opinion.

The Multi and Chorella are going to give you plenty of nutrients. I would add in fish oil and another 1-3 sources of fatty acids from flax and borage or olive oil etc. Bump up the ground flax too 1-2 tbs, even with the addition of oil. Bump up the Glutamine to ten grams on heavy training days, 5 before and 5 after. You can add in Kelp jerky or some other form of kelp. Or just take a thyroid blend, with Tryrosine, iodine. This can supplement that iodine without adding in extra sodium. Sea Salt is lower is sodium, but iodine as well.

ElIMINATE the veggie greens. Eliminate Broccoli, Sprouts, Kale, brussel sprouts, soy, cauliflower and even peaches and pears. These foods actually suppress thyroid function. So stay away from these foods (not my opinion,James F. Balch’s recommendation) and get rid of all the separate mineral and vitamins, with exception of the vitamin D.

Multi
Thyroid blend with iodine from potassium iodide or Kelp, Tyrosine and glandular thyroid
Chorella (this gives you those extra vitamins and minerals for thyroid support)
Oils (Flax, fish, borage, and some other form coconut/olive or whatever)
Glutamine
Protein
5htp

Throw in some massage and slow restorative yoga and give your body some time. Just my 2 cents…Good luck. Hope you heal well.

@GSD Yes the glutamine debacle is interesting. I just read an article on T-Nation about Glutamine being useful with anabolism and priming the cell, if I remember that correctly, for protein synthesis. I know it is useful for digestive tract health, and it balances the nuerotransmitters, GABA/Glutamate. It does seem to be deficient in people who are over trained, so whether or not it adds 10 lbs to your bench might be up for debate, but it definitely seems to play a role in many other functions. Stuff you probably already knew, but just wanted to throw that out there.