~~~MMSex's Comprehensive Guide to Cutting for Beginners/Overweight/Obese~~~
- Thread starter MMS
- Start date
-
- Tags
- cutting diet health overweight
monthly check-in
still 150
ive been eating 1700 140g, have i reached my lowest im gonna get? is it time to bulk? or give it one more month?
are you lifting?
i coulda sworn you said awhile back that you couldnt lift
the maintenance you have includes cals that would be burned only if you lifted
I thought you were against including exercise in maintenance determination.
the first 2 weeks of october i couldnt cuz of shingles, the last two weeks i have tho.
i wouldnt change cals yet
when i say lifting i mean you need a progressive load, this isnt just to do some sort of activity
you need to be lifting with the mindset of i wanna build muscle/grow
as far as diet-wise
reducing salt intake and upping water probably the next best thing to do
fwiw at the end of my cut, there were periods of stagnation then rapid losses then stagnation > rapid losses etc
its normal...however if you arent lifting
weight youve already lost..may or may not be fat
you gotta realize theirs a fight going on in your body while under deficit, without that lifting going on the whole time you likely lost more muscle than you thought
you cant half do this routine. lifting makes it what it is
the 1 in 20/3/1 is the 1 hour you would be lifting
take that out, and thats how many cals you would be burning without lifting
which is mostly nothing at all
and yes i dont include exercise cals in the form of cardio. i include lifting but its marginal
but if youre trying to cut at low weight, 200-300 cal can make all the difference
but eating less than 1500 is NOT feasible and should never be necessary(unless youre a woman)
ima stick with it another month especially since im just getting into this ec stack. and would u suggest upping the lifting from 3 days to 5 days? perhaps hitting each muscle twice a week? or just hitting it once a week? maybe just to make up for those 2 weeks i lost
its not a race, and lifting extra days isnt going to make you put on muscle faster
your goal is simply to increase strength and promote muscle growth with a lifting routine. simply put, you just need to go in and keep lifting and make adding more weight progressively(either each workout or each week) the key
even though i dont explicitly say it, theres much more going on than a simple energy balance of cals in vs cals out
everything works itself out BECAUSE of lifting...there are hormones to take account for that keep everything humming
if you arent maximizing testosterone production via lifting you are less likely to burn fat(even with a deficit
) as well..fat is extremely favorable thermodynamically and kinetically. Without proper hormonal response it will simply not be catabolized...as i said many times weight does not necessarily = fatwhile diet is indeed 90% of this, that 10% cant be swept to the side for a later day
It's hard for me to push over 1600 during the week but I'm close on macros
that has mostly to do with your meal choices, and being tied to fish exclusively(correct me if im wrong)
fish is protein dense but isnt calorie dense, add in a whole bunch of low calorie food, you end up struggling to meet numbers
Correct
When I have time to control my meals top to bottom I don't see not getting over 1600-1700 as a bad thing. I'm hitting my proteins pretty well at this point when I can plan it out. The next two days I'm going to miss it for various reasons. That said I'm going to start adding in chicken soon. I really don't have an alternative based on what I am trying to do overall.
also sidenote about EC stack
EC Stack's main attribute is reducing appetite
secondly its ability to reduce turn around time with lifting(surprisingly helps with muscle soreness)
its actual calorie burning effect..is negligible imo
EC Stack's main attribute is reducing appetite
secondly its ability to reduce turn around time with lifting(surprisingly helps with muscle soreness)
its actual calorie burning effect..is negligible imo
its only a problem if youre struggling to get protein reqs
also if youre lifting and feeling "weaker" than usual
So far no but I'm smart enough to know adding chicken would give me a better overall program.
That said from a weight loss/fat loss stand point how big of an issue is it going to be from averaging 1500-1600 to 1800?
it depends on the protein
if its really protein dense, not much(in terms of sparing muscle)
if its not protein dense, and the lifting is average, a higher deficit just puts more body tissue at risk IE you have 3500 calories in one pound of fat and 700 in muscle. Muscle is being worked out lightly twice a week. a deficit of lets say 600 a day ends up being a total deficit of 4200 calories...its quite possible that you end up losing less than a full pound of fat, and the balance from the muscle tissue(because its more easily attacked and metabolized)
IE keto diets often have sub 1500 cal days, but the protein is damn near 10/1 or lower with refeeds on the weekends etc
the big thing to take away is that once you arent obese/overweight anymore, fat will not readily be mobilized unless everything is in place properly(deficit, muscle growth stimulus, protein)
