I used to be an NCAA D1 sprinter and after 2 years of ibanking my abs are gone and I'm getting straight up dad body. I still eat very healthy (no sugars, no shit carbs, and so forth). Working out only 2 times a week but I thought it was 70% made in the kitchen. Apparently not at this age.
anyone else feel like their metabolism is dying too early? I thought I had a good buffer till I hit 30ish..
Try meth, it will wake up that metabolism right away!
You could go to your GP and ask to test your testosterone levels. However, I think it is generally hard to build proper abs in IB regardless of how "clean" you eat. What kills your gains is probably the stress and lack of sleep, creating a poor environment for building muscle.
You may eat very lean yet it may still be the caloric intake you needed as a sprinter back then - ie 4000 calories. Yet now as you are sat at your desk 17h/day you only need 3000 calories. Try to reduce your caloric intake, reduce alcohol consumption
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This is it. You probably are just eating too much.
Also was a D1 athlete in college and began my career in IB - key is to try and eat as healthy as possible (something you can control) and work out whenever you can (something you cannot control).
No real magic in my opinion - eat healthy and exercise.
I'm in my late 20's and still feel in solid shape.
I'm willing to bet that you exercised a lot more and a lot harder as a D1 sprinter than you did as an analyst...
This is hardly a mystery
Stress is a widely underestimated contributor to health problems. It literally kills you. Same with sleep- I cannot believe how much lack of sleep affects me. I'm averaging 5 hours and cannot wait to switch to something where I can get a decent amount per night.
Because sitting at a desk all day and being a sprinter are two different things. A "high vs low metabolism" is like a 200-300 calorie difference unless someone had severe thyroid disorders but that's only the case with 40 year old women.
Are you reducing portion sizes?
1g carbs=4 calories 1g protein= 4 calories 1g fat=9 calories
Have to remember this. As mentioned, portion size it key. Eating clean is good, just make sure it's not too much, i.e, nuts are a healthy fat, but can add up calorie wise.
You said that you avoid 'shit carbs' but what do you consider acceptable carbs and how much do you eat them? If you overdo it on any carbs (even the so-called better kind like pasta and fruit) you're spiking your insulin needlessly and making your metabolism slowly worse over time.
Most effective method I know of is taking in carbs only when your body needs them which is basically before and after serious workouts. Outside of that, minimal carbs except some veggies bc veggies are needed for whatever reason they're needed.
He is a doctor... I trust it
I had same thing in my mid twenties(was on collge track team). I have found a nice consistent weight i can control with exercise once a week by just limiting calories. Ill eat fast food, ice cream etc. But i hardly finish an entire meal. You do not need the entire bowl of dos toros. Its ok to throw away part of a seamless meal. Those chopt and just salads are not not much healthier than a proper chick fila sandwich. Just limit some calories and enjoy eating whatever you want without the stress over macros and carbs etc.
Also helps to buy perfect fitting pants(will be uncomfortable if gaining weight...good motivator to cut down when needed. 100% serious)
Hate to break it to you buddy, but you’re an old man now
Run 9 mph on treadmill 15 mins/day
Sounds easy but will kick your ass
This is roughly my goal pace for my first marathon in March.
Holy fukin' shit you run a 6 min mile? That's finishing a marathon in under 3 hours! You're a beast!!
Lack of sleep and stress will do that to you. Pretty much that simple.
What I would recomend is micro work outs. Every hour hop up do 25 - 30 push ups, 60 - 90 seconds of planks and 50 crunches. Should take about 4 min, so it is a bit of a time suck but you won't need to work out at the gym any more and it will significantly boost your energy levels during the day. Hopefully this will let you finish your work faster and more accurately as well.
Sounds like running is your thing. I love swimming personally. I think it’s the best workout for a time crunch environment. You’re going to shower after any workout (or you should), so that’s not an added time to a swim workout. You just roll up in trunks and jump in the pool.
Easy, just do intermittent fasting and don't snack. Do a 16 hour fast, 8 hour eating window to start. Usually people choose to just skip breakfast and have lunch at 1/2pm, dinner at 8pm. When you get comfortable with this you can do even more extreme fasts like 20-24 hour ones that really mobilize your bodyfat, jack up testosterone, and heighten HGH. So many good hormonal and metabolic responses come from fasting that are just being properly studied right now.
IF is a tactic, not an end-all, be-all.
If you eat 4000 calories within your window and don't work out. it doesn't matter if the "extra benefits" are bullshit or not.
Calories in & calories out.
While you're fasting, your stomach shrinks greatly. At the end of the day yes, its about either caloric surplus or deficit, but logistically you're gonna have an extremely hard time eating 4000 calories in your narrow eating window and not be getting full off of a lesser amount. Studies have borne this out time after time that if you restrict your time allotted for eating, you simply consume less calories.
It didn´t die, you just lack excersize, sleep and a healthy diet.
23:1 intermittent fasting, hard at first but you'll slim down in 2 months. I personally have used it to cut after a number of bulk cycles and it's never failed.
haha 1hr to eat? that's not that much food ... good luck with that
...yeah you gotta eat less to lose weight
ive tried that. I find once it gets time to eat I dont even want to.
Yeah I feel that, now that I've been lifting a bit I just try to shove enough protein in and fill the rest with veggies and some carbs
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