I have had a slow metabolism since I was a teenager. I don't think I've ever experienced a day in my life where I haven't thought about my weight, body composition, or felt guilty about eating food. And I'm not even
that big. I've just never had the physique I wanted, and I always attributed it to having a slow metabolism.
I'm turning 40 in May, so since the start of February, I've finally pulled up my bootstraps and started taking my health seriously. I was likely 225 lbs at 5'10". Easily 32+% body fat.
The first thing I did was a deep extended fast, drinking only water, electrolytes, supplements, bone broth, and black coffee. I was able to shed a good amount of weight, fast. However, the longest I could fast for was 6 days; No matter what I tried, I could not figure out how to get good sleep. I tried once more for 4 days, and saw no improvement, so I stopped trying to fast. Mentally I could handle it, but without quality sleep, there was no way I could continue. This was mid-March, and I was at 204.5 lbs.
Also in mid-March, I did a VO2 max test, while fasted for 72 hours. It was very apparent that my metabolism was fat adapted. My VO2 max was very low at 33.8 ml/kg, which was to be expected. My RMR was found to be 1998 kcal/day, and my fat max HR was 161 bpm. Crossover to 100% carbs was at 179 bpm.
Since then, I've done a 180, and started eating about 1800-2000 kcal per day. My first goal is to ensure I eat 170-200g of protein per day, through as much whole food as possible, using whey or protein when needed. The rest of my diet is very clean, with no real restrictions on fats, and keeping carbs as low as possible. It's a fairly ketogenic diet, but I don't get worked up if my net carbs go to 50+g. Foods are usually Greek yogurt, flax, pumpkin seeds, nuts, eggs, berries, fish, poultry, and green vegetables/salads. If I ever add fat to anything, it's extra virgin olive oil first, then maybe butter/cream (i.e. in coffee). I take a number of supplements like Omega-3 fish oils, multivitamins, magnesium, and make my own electrolyte drink. Creatine as well.
I find that by the time I've done all of this, I have a very difficult time eating, and even trying to fit anything else in. I am never hungry, nor do I feel cravings for other foods. We just came back from Miami, and I had some ice cream with the kids, and some baked goods. I enjoyed them, but I was very excited to be back to my normal foods.
Since then, I've been running 3-4 times a week, focusing on Zone 2 training. I do 4 days a week of weightlifting, focusing on the big compound lifts. I have a 10K race on May 11, and a sprint distance triathlon on July 27 that I'm training for.
For this entire month, I have stayed at a constant 207.5 lbs +/- 0.5 lbs. I have been tracking other measurements like circumferences and body fat (using calibers and BIA scale), and it's apparent that I have gained strength, regained muscle mass, and improved my overall fitness. Running is still at a slow pace, but actually enjoyable now. My wearables estimate that my VO2 max is 37 ml/kg; they did show 33 ml/kg last month when I had the test, so they seem to be correlated.
I think the hardest part of the last month has been the sheer amount of work I've put in, only to watch the scale stay steady. I track my intake rigorously, weighing everything I can and using MyFitnessPal to track it all. How are people able to eat anything else? I couldn't add rice or grains to my diet even if I wanted to, I would easily hit 2500+ kcal per day.
People eat that much? Or rather, burn that much? I burn 2000 kcal per rest day, and maybe 2800-3200 kcal on workout days.
I will stick with this, since it is working to improve my health and fitness. It would just be nice to see the scale move without having to fast for multiple days. Cursed slow metabolism.