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Random health and exercise thoughts - Page 3598

post #53956 of 57260
Quote:
Originally Posted by fuji View Post

He's training for aesthetics, bitches don't care about legs.

Crab teach me the ways of aesthetics.
post #53957 of 57260
Protein bread French toast for the absolute win.
62g protein
48g carbs (12 fiber)
10g fat



Only issue is rationing syrup.
post #53958 of 57260
Quote:
Originally Posted by dacox View Post

Like I said, you can do what you want. I'm just sharing my experience after cutting approx. 40 lbs last year.

Also, when you plateau at 2,200 or 2,000 kcals (or wherever you're at) it will be because that has become your new maintenance level. It won't stay what it was at the beginning of your cut, so I'm not sure what you mean by eating at maintenance and then getting back to it.

Ah I thought you meant something else. Anyways, if I plateau as you are saying, and I'm not down to my target bf%, then I'll just need to cut cals further and/or increase cardio anyways. I don't see what that has to do with what I'm eating now.
post #53959 of 57260

That cutting too much too soon or adding more cardio too soon will leave you with nowhere to go at the next plateau.

Like you said, you aren't progressing right now, so you want to do something else to get a bigger deficit. That's fine, but you don't need to start doing both straight away (drop cals and cardio). Just pick one and see how it goes before adding the next. You need to squeeze everything you can out of each method before adding more or you will exhaust all your options before you reach your goal, making it impossible to get there in the end.

Also it sounds like your metabolism is completely fucked not to be seeing progress at 2200cals, either that or you are letting a lot of untracked cals get by.

post #53960 of 57260
Yeah, that was my point. It's not that you can't drop more now or can't add cardio now (or both). It's just that it will make it miserable when a plateau comes down the road.

FWIW, I think I hit 3 plateaus on the way from low 190's to 154. Each time I had to cut more calories, and by the end I felt miserable everyday. It's not something I ever want to do again.
post #53961 of 57260
can't cut, my gf is teaching me all about quality russian cuisine
post #53962 of 57260
^^Finn with a russian girlfriend? butbut.gif
post #53963 of 57260
Quote:
Originally Posted by Khayembii Communique View Post


Ah I thought you meant something else. Anyways, if I plateau as you are saying, and I'm not down to my target bf%, then I'll just need to cut cals further and/or increase cardio anyways. I don't see what that has to do with what I'm eating now.

 

You said you had 30 lbs or something left?

Dropping 30 pounds usually means dropping calories quite a bit.

 

Say you're decrease to 2000 cals, manage to drop another 10 pounds, and then stall. You now have 20 pounds left to drop. To cause any sort of change you need to drop at least 200 cals per day. You're then down to 1800 + cardio, where lifting will be miserable and all kinds of hormons will go straight down. You drop another 10 pounds, but still have the last 10 of those 30 pounds left. Are you at this point gonna drop to 1600 cals with cardio on top? Do you realize how crazy it sounds? 

 

Also, if you don't lose any weight on a certain amount of calories, that is by definition your new maintenance. So if you don't drop weight on 2000, your maintenance is 2000. If you go back to what you call "maintenance" (which is really your old maintenance at a higher BW), you'll start gaining weight.

post #53964 of 57260
Maintenance is dynamic though, to a degree. For example thats why people do EC stacks. Helps increase metabolism. Similarly the body slows down the metabolism when it senses calories are sparse so u dont die. So if u stall sometimes it makes sense to take a break and eat at 200-400 above what you were cutting at for a week or two. Help your hormones reset and help u feel sane again.

Getting down low in calories is a bitch though. I have been looking at my diet and realize my stall is from lil calorie leaks. Im prob like 150-250 above my target on a given day. Back down to an honest 2100-2200 and Im starving again. Long cuts suck, def dont want to do this again.
post #53965 of 57260
Quote:
Originally Posted by Cool The Kid View Post

Maintenance is dynamic though, to a degree. For example thats why people do EC stacks. Helps increase metabolism. Similarly the body slows down the metabolism when it senses calories are sparse so u dont die. So if u stall sometimes it makes sense to take a break and eat at 200-400 above what you were cutting at for a week or two. Help your hormones reset and help u feel sane again.

Getting down low in calories is a bitch though. I have been looking at my diet and realize my stall is from lil calorie leaks. Im prob like 150-250 above my target on a given day. Back down to an honest 2100-2200 and Im starving again. Long cuts suck, def dont want to do this again.

 

Sure, now that you mention it I remember that is the case.

 

That's also a reason you have some refeed days when cutting. Those should not be dirty as in high fat, if you want minimal fat gain and max glycogen storage.

Khaymebii can (and prob should) include some refeeds, but if so make sure they are low in fat and very high carb. And a single day, not a full week, unless the cut is going very badly and needs to be stopped for a while.

post #53966 of 57260
Quote:
Originally Posted by OccultaVexillum View Post

Protein bread French toast for the absolute win.
62g protein
48g carbs (12 fiber)
10g fat
Warning: Spoiler! (Click to show)

Only issue is rationing syrup.

drool.gif

a room service menu can be judged solely on how good the french toast is.
post #53967 of 57260
Quote:
Originally Posted by conceptionist View Post

You said you had 30 lbs or something left?
Dropping 30 pounds usually means dropping calories quite a bit.

Say you're decrease to 2000 cals, manage to drop another 10 pounds, and then stall. You now have 20 pounds left to drop. To cause any sort of change you need to drop at least 200 cals per day. You're then down to 1800 + cardio, where lifting will be miserable and all kinds of hormons will go straight down. You drop another 10 pounds, but still have the last 10 of those 30 pounds left. Are you at this point gonna drop to 1600 cals with cardio on top? Do you realize how crazy it sounds? 

Also, if you don't lose any weight on a certain amount of calories, that is by definition your new maintenance. So if you don't drop weight on 2000, your maintenance is 2000. If you go back to what you call "maintenance" (which is really your old maintenance at a higher BW), you'll start gaining weight.

I don't get it. If I stall at 2000 kcals that's because my maintenance level dropped to a certain level. No matter how fast I'm losing weight, once I get to a given weight my maintenance is going to be whatever it is, right? So if I get down to 170 and stall, it's because my maintenance cals are 2000 kcals and that's what I'm eating, but doesn't matter if I was eating 2000 kcals for the entire cut or was at 2200 then dropped to 2000 partway through. The maintenance level is the same, so the stall will happen anyways, no?
post #53968 of 57260
Quote:
Originally Posted by Khayembii Communique View Post


I don't get it. If I stall at 2000 kcals that's because my maintenance level dropped to a certain level. No matter how fast I'm losing weight, once I get to a given weight my maintenance is going to be whatever it is, right? So if I get down to 170 and stall, it's because my maintenance cals are 2000 kcals and that's what I'm eating, but doesn't matter if I was eating 2000 kcals for the entire cut or was at 2200 then dropped to 2000 partway through. The maintenance level is the same, so the stall will happen anyways, no?

What you need to know is that you're only losing weight if you eat less than you need to maintain your current weight.

 

Sure, you can create a huge deficit from the start, which in theory should make the stall come later at a lower bodyweight. The problem here, and like CTK said, is that the body sort of self regulates how much it expends by how much you eat. So if you eat less you will naturally also use less calories (NEAT, heat, etc). 

 

So if you go super hard from the beginning and create a very large deficit, you will most likely also use less energy than if the deficit was less. The end result in theory here is that you have the same fat loss rate at a lower calorie level. Not good.

 

Just to make it very confusing: I know a guy who is very big, pretty much topped his muscle mass genetically, and he once cut by starting with really low calories and then increasing. Don't know how it worked, but he got sub 10 bf.

post #53969 of 57260
Quote:
Originally Posted by conceptionist View Post

What you need to know is that you're only losing weight if you eat less than you need to maintain your current weight.

Sure, you can create a huge deficit from the start, which in theory should make the stall come later at a lower bodyweight. The problem here, and like CTK said, is that the body sort of self regulates how much it expends by how much you eat. So if you eat less you will naturally also use less calories (NEAT, heat, etc). 

So if you go super hard from the beginning and create a very large deficit, you will most likely also use less energy than if the deficit was less. The end result in theory here is that you have the same fat loss rate at a lower calorie level. Not good.

Just to make it very confusing: I know a guy who is very big, pretty much topped his muscle mass genetically, and he once cut by starting with really low calories and then increasing. Don't know how it worked, but he got sub 10 bf.

Yes but what you're talking about is an extreme calorie deficit. I doubt I'm even over 1000 kcals deficit. 1.1 lbs/wk is like a 550 kcal deficit, add in the additional 200 kcals for reducing my intake and maybe 130 kcals for the cardio and I'm only at 880 kcals. A bit aggressive sure but not extreme, that's like a 1.75 lbs/wk cut.
post #53970 of 57260
Had my 12th weekly weigh-in this morning. Through 11.5 weeks, down 32 pounds and 6.5" in the waist. I zig-zag calories, but my daily average breaks down to about 2,500 calories. If I were going strictly by weight lost, I would be tempted to drop calories. But I've got probably 25 more to go and given that I continue to make progress with measurements, I won't drop calories until I stall out in both weight and measurements.

I checked what my average calories were three years ago when I went from 199 to the low 180s / high 170s, and it was about 2,000. Weight loss was steady for about three months, but then it stalled out and I found it really tough to drop calories much lower.

So, I dunno, man. Given that you have so much weight to go, I would be wary of dropping calories already. The mid-170s was as low as I got, but even that was through some manipulation and the rebound effect was easily 10 pounds, if not a bit more.
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