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Depressed/Tired Not losing weight

by (5)
Updated about 9 hours ago
Created September 15, 2013 at 2:29 PM

I have lost already about 40-45lbs but for the past 6 months I have been struggling with the last roughly 10lbs I would like to lose. I am 5'6 194lbs male. My goal is to get to 20% body fat, yes i understand this is still high but I haven't been able to get anywhere near this. Right now I am probably at 25-28% bodyfat.

Over the past month and a half I have tried intermittent fasting which has helped me get leaner than I've been ever but my weight is not dropping. My clothes does fit better and my lifts are getting better. I am doing either HIIT with moderate weight or 5x5 powerlifting protocols. I feel strong.

However over the past week I have been feeling gradually more tired. I only get about 6-7 hours of sleep a night which I know is causing me some problems. I am also trying to eat as low carb as possible, I have cut out all starchy carbs and all post workout carbs.

I feel like I should be losing more fat at a higher rate than I am building muscle yet my weight stays pretty much the same from week to week now. I know I am very sensitive to carbs so I avoid them like the plague.

I just need to hear some feedback, let me know if this is a plateau. What should I do to break through the plateau? What should I do to make sure I am losing fat? Should I be so worried about losing "weight"? Not losing weight is making me feel depressed and defeated and that is a vicious circle that impedes my sleep.

Should I just start eating sticks of butter at every meal? I'll try anything.

46f7fc24a213b038ab3f0a97c73a5441
5 · September 18, 2013 at 2:24 PM

I have started adding sweet potato after workouts, and I've started eating more carbs +/-100g total. I have noticed I do feel my mood improving and I am actually getting better sleep. On workout days I am going to start trying to take in +/-150g and on off days I'll stay between 75-100grams. Thanks for the suggestions @samc & @Allison

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414 · September 16, 2013 at 2:00 PM

I would go for a more slow releasing carb rather than a banana--it will be better on your insulin. The only way to really figure out the amount of carbs is trial and error. Start with a yam in your PWO meal or the evening meal of your training day (you'll sleep better if you have some carbs at night--I think it releases tryptofan or something like that), if you feel better, keep it at that. If not, keep on adding some more until you do.

46f7fc24a213b038ab3f0a97c73a5441
5 · September 16, 2013 at 1:03 AM

I am trying to find out what the bare minimum requirements I need for carbs, but don't want to experiment. Do you know of like a simple calculator tool or suggestions per weight/age/sex?

46f7fc24a213b038ab3f0a97c73a5441
5 · September 16, 2013 at 1:01 AM

You know I actually started feeling this way after I stopped taking my post workout shake last week which I made with a banana (carb). Thanks for pointing that out, I might not have made the connection otherwise.

Which brings me to my next question as an endomorph who has lots of trouble losing fat and does not metabolize carbs very well, what is the best way to find out how many carbs I need? right now Im eating probably under 50g a day and under 75g on workout days

Medium avatar
208 · September 15, 2013 at 10:41 PM

I had to force myself to eat the carbs like sweet potatoes, I felt like I was cheating but it certainly helps. I microwave it for 2 minutes, slice thin, douse in curry powder and fry in coconut oil. Awesome taste. I also use different varieties as they are very dissimilar. Especially the Okinawa Purple ones. Eat with a few slices of bacon, couple of eggs and a green veggie.

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245 · September 15, 2013 at 9:43 PM

consuming less carbs can be nice for weight loss, but if you take it too far it can quickly become unhealthy, and may very well be causing your fatigue/depression. (not beating you up, just elaborating. i see it may have come off a bit abrasive)

damn new site wont let me post full length comments!

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245 · September 15, 2013 at 9:43 PM

this kind of thought process kind of makes othorexia almost ubiquitous with strict diets, far from your perception that looking at carbs make u put on fat, eating carbs wont make you fat, and more so they are a requirement for your body... so if you do not eat any carbs you are doing your body as great an injustice as consuming excessive carbs.

46f7fc24a213b038ab3f0a97c73a5441
5 · September 15, 2013 at 9:24 PM

I feel like I put on fat just looking at carbs. I try to weigh myself regularly and take the averages from a 3-4 day period. I do however need to look into adrenal fatigue as I am feeling really tired today and for the past couple of days and I haven't even been to the gym yet. Thanks for the advice - Im going to maintain the course for now and focus on my current gains

46f7fc24a213b038ab3f0a97c73a5441
5 · September 15, 2013 at 9:21 PM

Sometimes you really need to have an outside eye put things in perspective. You do make a lot of solid points. I think I still have somethings I can do to get to my goals a little faster like eliminating the occasional beer or wine and mixing in more HIIT and less powerlifting. Thanks, you are right i have come a long way and need to stay focused on the good.

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414 · September 15, 2013 at 10:18 PM

If you are lifting heavy and not having any PWO carbs, you are frying your CNS. Lifting heavy is incredibly glycolytic. Since you are not restoring your glycogen, you've probably have derranged leptin and cortisol levels, which can inhibit weight loss. Sudden depression is also a sign of over training or bodily exhaustion--mind-body connection. Your body needs rest and proper fuel.

I suggest that you either add in some PWO carbs like a sweet potato (it doesn't take a lot of carbs to reset your glycogen stores) or take a break from the gym for a while and focus on resting your body. Sleep should always be number one, then nutrition, and then training.

Medium avatar
208 · September 15, 2013 at 10:41 PM

I had to force myself to eat the carbs like sweet potatoes, I felt like I was cheating but it certainly helps. I microwave it for 2 minutes, slice thin, douse in curry powder and fry in coconut oil. Awesome taste. I also use different varieties as they are very dissimilar. Especially the Okinawa Purple ones. Eat with a few slices of bacon, couple of eggs and a green veggie.

46f7fc24a213b038ab3f0a97c73a5441
5 · September 16, 2013 at 1:01 AM

You know I actually started feeling this way after I stopped taking my post workout shake last week which I made with a banana (carb). Thanks for pointing that out, I might not have made the connection otherwise.

Which brings me to my next question as an endomorph who has lots of trouble losing fat and does not metabolize carbs very well, what is the best way to find out how many carbs I need? right now Im eating probably under 50g a day and under 75g on workout days

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245 · September 15, 2013 at 8:54 PM

make sure youre not overdoing it, dont want to burn out your adrenals. keep in mind even people who do ketosis do need to refeed with carbs.... avoiding carbs like the plague 24/7 might not work out too well for you in the long run.

ive seen dave asprey suggest you should take a glass of salt water upon waking. you also should be careful because the scale does not tell the full story, you can easily go +/- 5 lbs in a day just from water weight/inflammation; and if your building muscle weight while reducing fat % the scale will be an even less reliable marker.

stressing over it is probably one of the worst things you can do for yourself/ your weight loss. may want to look over at dangerouslyhardcore.com for some workout/weightloss advice working around cortisol levels.(insulin resistance) (not eating carbs/excess food in first part of day, then consuming what u want after your workout)

TL:DR- Relax, ride it out, improve mood. then push for better body comp.

46f7fc24a213b038ab3f0a97c73a5441
5 · September 15, 2013 at 9:24 PM

I feel like I put on fat just looking at carbs. I try to weigh myself regularly and take the averages from a 3-4 day period. I do however need to look into adrenal fatigue as I am feeling really tired today and for the past couple of days and I haven't even been to the gym yet. Thanks for the advice - Im going to maintain the course for now and focus on my current gains

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184 · September 15, 2013 at 8:34 PM

The Pareto principle (also known as the 80–20 rule, the law of the vital few, and the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.

http://en.wikipedia.org/wiki/Pareto_principle

You lost 45 lb, feel strong and healthy, and you're complaining ? You already achieved 80% or more of your goals (and should congratulate yourself for doing so). Come on, life is good. Perhaps you can tweak your workouts a bit (go swimming maybe) to get rid of the last lbs, but don't sweat it.

46f7fc24a213b038ab3f0a97c73a5441
5 · September 15, 2013 at 9:21 PM

Sometimes you really need to have an outside eye put things in perspective. You do make a lot of solid points. I think I still have somethings I can do to get to my goals a little faster like eliminating the occasional beer or wine and mixing in more HIIT and less powerlifting. Thanks, you are right i have come a long way and need to stay focused on the good.

46f7fc24a213b038ab3f0a97c73a5441
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5 · September 15, 2013 at 2:49 PM

Fast from 8pm-12pm 1st meal large spinach/mixed greens salad with tomatoes, onions. Oilive oil and Vinegar with salt + 1/2-1lbs protein

Or another example is 1pound curried jamaican goat with about 1pound steamed cabbage.

I try to eat my largest meal around 12-2pm so I can digest it well before working out arounf 6-7pm

workout 3-4days per week

post workout protein shake - almond milk, hemp protein, banana, maca powder, cocoa powderOn off days I eat a much smaller whole food meal closer to 6pm. I would eat whole foods on workoutdays but I get nightmares if I eat after about 7pm.

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