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Sunday, 1 February 2009

Shredded Like Cheddar

Weight : 15.4% ~ 9.39/51.61 = 61.0 kg
Temperature = 36.1
Training : rest
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

Yesterday I felt really crappy all day. I had no energy and I hit the wall badly during training and couldn't complete my cardio. I don't feel that much better today. I decided to start tracking my body temperature first thing in the morning [supposedly an indicator of how your metabolism is doing], and although I have nothing to compare it to, I suspect it is low - isn't 37 normal?

My first area of exploration was my calorie level. I re-read the section on The Law of Calorie Balance in BFFM.

The "quick" method
Fat loss - 12-13 calories per pound of body weight = 1608 - 1742
Maintenance - 15-16 calories per pound of body weight = 2010 - 2144

The BMR Method
BMR = 1340
Activity factor = 1.55 (moderate exercise 3-5 days/week)
Maintenance = 2077
Fat loss (-25% -20%) = 1557-1661

So it appears that I may be not eating enough calories.

I also found an article The Truth about Refeeding which suggests that I may not be carbing up properly.

Some of my extra carbs contain sugar - licorice bullets and Pinky bars - I eat lots of fresh and dried fruit, and I am not always hitting my TDEE. The fact that I sometimes don't get a weight spike might indicate that I haven't actually increased my glycogen levels at all ... Hmmmm ...

Any opinions gratefully considered especially if you think I just overthinking it all in my usual fashion???


  1. Hey babe

    Here's my thoughts (off the top of my head without thinking too much about it):

    - women who are trying to fall pregnant track their body temperature. Is there something you're not telling me? (lol)

    - have you lost before on 1600?

    - you could try eating more for a cycle and see what happens

    - don't omit your bullets or pinky bars or you'll end up in binge territory

    - you had a nice drop this morning

    - you're overthinking it again

    - what you are currently doing is working

    - I admire you for your thoughts

    - I love you

    - Hope you feel better later on

  2. Anonymous9:26 am

    Hey babe, 37 is a high temp to read. Your body temp should be around 36.2-36.8 (approximately).
    Maybe you're not well.

    Hey, ask me anything about fucking temperatures and I'll tell you!!

    S X

  3. Thanks Shelley for your sage advice.

    S - my temperature was 36.1 is that low??

  4. Hi Katie, I looked into the temp thing a while ago. The info in this thread might be useful:

    but note the bit at the bottom that mentions women's temps differ depending on the time of the month.

    If what you're doing is working, stick with it. If it stops working, there is some info about frequent, moderate refeeds in the Precision Nutrition individualization guide. (if you don't have it, let me know if you want more info, or perhaps chat to Shelley or Liz).
    Cheers, Charlotte

  5. Katie,
    Where are you measuring your temp. The numbers quoted above by S are correct for UNDERARM. 37 is what you'd expect for an oral reading.

    This from my Chiro/Natro
    "The normal range of human body temperature varies due to an individuals metabolism, the higher (faster) the higher the body temp; or the slower the metabolic rate the lower the body temp."

    36.5-36.8 is the range you're aiming for. I find wheat and dairy in my diet slow/lower my numbers so it might be worth tracking and then looking back at CK and seeing where dips/peaks arise. My temp drops when it's TTOM (which is normal).

    Don't you just love numbers!?!

  6. 36.1 is low - but it does depend on TTOM. I am tracking mine at the moment - 36 and 36.1 every day for a week so far. My nutritionist asked me to do it as a method of checking my thyroid as a possible reason as to why I train my arse of and still don't lose much. Going back to see her next Saturday and am taking my results. Will let you know what she says.

  7. Charlotte, thanks for the link - interesting reading

    Michelle - I am taking my temperature orally and I got 36.1.

    Em - I'll be really interested to hear of your nutritionists opinion. (My cycle is in sync with yours so maybe the reason for the low).

  8. Katie, I just scanned through your temps and they are low, are they your basal temps? What are like in the afternoon and evening? I have been doing HEAPS of reading on this, the average temp is 37 and anything under 36.7 is low, this includes under arm temps using a mercury thermometer under your arm for 10 mins. The fact that your bodybuilding too just brings it home even more. They say hypothyroid's are commonly attracted to weight lifting because it is pretty much the only thing that will raise your metabolism without treating the cause.

    I am sure I gave you the link to the thyroid 101 thread, have you had a look? There's heaps of info in there:

  9. Ack didn't work, I'll just give you the link as is: