Science Based Defitc Diet

[kazama]

Dont come with bs shitpost.

@Zeekie @Copercel @jeff1234 @hopecel
It sounds like a water, but idk. I like to have some information I didnt have b4, in case anyone has a thread or something to recommend.
Its being normal but my fear is messing up my hormones cuz anyway the deficit will have to be long, Im going to measure my bf to follow it better (my weight too) weight probably weekly idk?

 

[kazama]

I think I put it in the wrong section

 

[Copercel]

@Zeekie @Copercel @jeff1234 @hopecel
It sounds like a water, but idk. I like to have some information I didnt have b4, in case anyone has a thread or something to recommend.
Its being normal but my fear is messing up my hormones cuz anyway the deficit will have to be long, Im going to measure my bf to follow it better (my weight too) weight probably weekly idk?

What do you need to know? Deficit is supposed to be simple.

 

[Proex]

I think I put it in the wrong section

you did

 

[kazama]

What do you need to know? Deficit is supposed to be simple.

Everything tbh. Im fat asf
And a little lost, like how to get into the defi. After he gets to maintenance etc
I already have an idea, but idk if its 100% correct and ideal, I havent seen my weight and my bf for a long time tbh so Idk the damage

 

[hopecel]

@Zeekie @Copercel @jeff1234 @hopecel
It sounds like a water, but idk. I like to have some information I didnt have b4, in case anyone has a thread or something to recommend.
Its being normal but my fear is messing up my hormones cuz anyway the deficit will have to be long, Im going to measure my bf to follow it better (my weight too) weight probably weekly idk?

practice intermittent fasting, drink a lot of water and avoid processed foods

 

[gooner23]

Literally anything should work only problem is when your lean and what to do usually just eating at maintenance aint gonna work

 

[Zeekie]

READ THIS, BUT HAVE SOMETHING TOMORROW SO GOTTA GO TO SLEEP EARLY, I WILL HIT YOU UP TOMORROW I PROMISE, given that no one else already gave you a good answer

 

[kazama]

READ THIS, BUT HAVE SOMETHING TOMORROW SO GOTTA GO TO SLEEP EARLY, I WILL HIT YOU UP TOMORROW I PROMISE, given that no one else already gave you a good answer

u are my salvation broh, gn btw

 

[Copercel]

Everything tbh. Im fat asf
And a little lost, like how to get into the defi. After he gets to maintenance etc
I already have an idea, but idk if its 100% correct and ideal, I havent seen my weight and my bf for a long time tbh so Idk the damage

Tbh that’s simple asf.

Start by knowing your total daily energy expenditure (TDEE), there’s a one you can use on Google to measure it I think.
Then when you know your TDEE, subtract like 300-700 calories (depends on how fast you want it). Let’s say it said you burn 2500 calories a day, subtract it with 700 calories.
Then track every single meal you eat to know your calories intake (try to be as precise as you can).
Try to eat mostly protein-meals so you won’t lose muscle and it will also make you lose weight faster.

That’s it, do a lot of cardio too.

 

[kazama]

Literally anything should work only problem is when your lean and what to do usually just eating at maintenance aint gonna work

fr tbh, idk how I would fuck up my hormones. They're probably already fucked up with my being overweight

practice intermittent fasting, drink a lot of water and avoid processed foods

Thx, is 14-12 hours of fasting necessary? I usually eat 2-3 hours of sleep.

 

[hopecel]

fr tbh, idk how I would fuck up my hormones. They're probably already fucked up with my being overweight

Thx, is 14-12 hours of fasting necessary? I usually eat 2-3 hours of sleep.

I think 16-8 is optimal

 

[Sceptical]

Tbh that’s simple asf.

Start by knowing your total daily energy expenditure (TDEE), there’s a one you can use on Google to measure it I think.
Then when you know your TDEE, subtract like 300-700 calories (depends on how fast you want it). Let’s say it said you burn 2500 calories a day, subtract it with 700 calories.
Then track every single meal you eat to know your calories intake (try to be as precise as you can).
Try to eat mostly protein-meals so you won’t lose muscle and it will also make you lose weight faster.

That’s it, do a lot of cardio too.

basically CICO

 

[Copercel]

basically CICO

Same thing, or it isn’t?

 

[kazama]

basically CICO

Tbh that’s simple asf.

Start by knowing your total daily energy expenditure (TDEE), there’s a one you can use on Google to measure it I think.
Then when you know your TDEE, subtract like 300-700 calories (depends on how fast you want it). Let’s say it said you burn 2500 calories a day, subtract it with 700 calories.
Then track every single meal you eat to know your calories intake (try to be as precise as you can).
Try to eat mostly protein-meals so you won’t lose muscle and it will also make you lose weight faster.

That’s it, do a lot of cardio too.

fr, I'll probably do a 700kcal deficit. Decreasing 50-100kcal weekly until I reach that deficit, and then maintain it and maybe I cycle carbs
Lately I've just been in "maintenance" I want to see how screwed I am and start the defitc But idk, I dont want something quick. I'd probably be fat again two months later

 

[jeff1234]

Tbh copercel already helped you. I wasn’t in a mood to write an essay anyway icl.

 

[Sceptical]

Same thing, or it isn’t?

you just explained it in a overly long way
all he needs is to be in a deficit, cardio for faster fat loss and a food scale to track

 

[Copercel]

fr, I'll probably do a 700kcal deficit. Decreasing 50-100kcal weekly until I reach that deficit, and then maintain it and maybe I cycle carbs
Lately I've just been in "maintenance" I want to see how screwed I am and start the defitc But idk, I dont want something quick. I'd probably be fat again two months later

Yeah maintain it. Do a 500 calorie deficit so you won’t lose too much muscles and so after the deficit you won’t just start eating the whole fridge, start low.

 

[kazama]

Tbh copercel already helped you. I wasn’t in a mood to write an essay anyway icl.

lol I thought u were going to recommend me some drug, I even thought abt using something. But fat ppl have to suffer so they dont become fat again tbh

Yeah maintain it. Do a 500 calorie deficit so you won’t lose too much muscles and so after the deficit you won’t just start eating the whole fridge, start low.

Alr thx bhai, gn

 

[Copercel]

lol I thought u were going to recommend me some drug, I even thought abt using something. But fat ppl have to suffer so they dont become fat again tbh

Alr thx bhai, gn

Gn.

 

[jeff1234]

lol I thought u were going to recommend me some drug, I even thought abt using something. But fat ppl have to suffer so they dont become fat again tbh

True, but as someone who was a bit fat as a kid and used drugs to lose weight, I can tell you that I didn’t have any problem after it.
And if you do, there are drugs for that aswell

 

[Zeekie]

@Zeekie @Copercel @jeff1234 @hopecel
It sounds like a water, but idk. I like to have some information I didnt have b4, in case anyone has a thread or something to recommend.
Its being normal but my fear is messing up my hormones cuz anyway the deficit will have to be long, Im going to measure my bf to follow it better (my weight too) weight probably weekly idk?

Well I don't think you no longer need much of my help but maybe another perspective can still help you a bit.

List to me when I say this: A PROPERLY MADE CUT WILL NOT DAMAGE YOUR HORMONES OR PHYSICAL DEVELOPMENT. It's true that by nature, cutting it catabolic, you're destroying fat tissue, and to a lesser degree (hopefully) muscle, your body has less energy to spend in anabolic functions, so it essentially is trying to survive, so yeah, your body may deprioritize some developmental functions, your testosterone might lower a bit (though GH will rise a bit), but this effect is not massive at all. I'd say the ideal weight loss rate is losing 0.5-1% of your body weight per week, which is roughly 0.5-1 lbs (although depending on your weight the exact measurement differs). If you want to get the weight loss, and minimize any potential side effects, I'd still to that range, your hormones will not be significantly affected.

About the cut length, I'd just cut for as long as you have to. If you want you have done 1–2 weeks of maintenance eating every 4-6 weeks or so to let's say "restart" your metabolism and give your body a break, but this is by no means necessary and would slow down your progress, but it's a tool.

What I'd say is:

1. Figure out your weight and bf%
2. Ask ChatGPT "Hey my weight is x, my height is x, and my bf % is x, I want to be x bf%, what weight would I need to be to reach there"
3. Cut to the desired body weight

This kind of cuts all the guesswork, ChatGPT can roughly estimate how much body weight you need to lose until you reach your desired bodyweight %, this will both give you a clear work and help you somewhat estimate how much the cut will last so you have less anxiety about it.

 

[kazama]

Well I don't think you no longer need much of my help but maybe another perspective can still help you a bit.

List to me when I say this: A PROPERLY MADE CUT WILL NOT DAMAGE YOUR HORMONES OR PHYSICAL DEVELOPMENT. It's true that by nature, cutting it catabolic, you're destroying fat tissue, and to a lesser degree (hopefully) muscle, your body has less energy to spend in anabolic functions, so it essentially is trying to survive, so yeah, your body may deprioritize some developmental functions, your testosterone might lower a bit (though GH will rise a bit), but this effect is not massive at all. I'd say the ideal weight loss rate is losing 0.5-1% of your body weight per week, which is roughly 0.5-1 lbs (although depending on your weight the exact measurement differs). If you want to get the weight loss, and minimize any potential side effects, I'd still to that range, your hormones will not be significantly affected.

About the cut length, I'd just cut for as long as you have to. If you want you have done 1–2 weeks of maintenance eating every 4-6 weeks or so to let's say "restart" your metabolism and give your body a break, but this is by no means necessary and would slow down your progress, but it's a tool.

What I'd say is:

1. Figure out your weight and bf%
2. Ask ChatGPT "Hey my weight is x, my height is x, and my bf % is x, I want to be x bf%, what weight would I need to be to reach there"
3. Cut to the desired body weight

This kind of cuts all the guesswork, ChatGPT can roughly estimate how much body weight you need to lose until you reach your desired bodyweight %, this will both give you a clear work and help you somewhat estimate how much the cut will last so you have less anxiety about it.

I think u've also answered how I should reach the deficit. That was really a "problem" for me, just getting there and losing weight.
I also forgot abt things like loose/sagging skin, would doing this prevent anything?

1–2 weeks of maintenance eating every 4-6 weeks or so to let's

To avoid the plateau? Well, that was a fear of mine too. Being dead with zero hormones and reaching a plateau
And thx, I also heard people tell me to lower 10 to 15% of my kcal every 4-6 weeks. But that would be terrible for someone who is overweight, right?
When my scale arrives I will update u
I was also thinking abt whether or not to do a "diet" my focus was to just try to hit the macros while maintaining the deficit
And not just having a menu, u know?

losing 0.5-1% of your body weight per week, which is roughly 0.5-1 lbs (although depending on your weight the exact measurement differs).

Based on this, with "constant" weight loss, would I have to change the deficit according to the weight that changed?
Having a deload week would help with that, right? Btw, doing this "maintenance" wouldn't make me suddenly gain weight, right?
Because I really dont understand much, not even about rebound things etc... But I will follow what u said, thank u very much for ur help

 

[Zeekie]

I think u've also answered how I should reach the deficit. That was really a "problem" for me, just getting there and losing weight.
I also forgot abt things like loose/sagging skin, would doing this prevent anything?

Well weight loss is in my opinion very easy, it just looks complication because we just don't start, if you wanna achieve any goal barely understand it and then just jump into trying. Don't make the mistake of feeling like you need all the information about things before you start, there's always going to be unknowns until you get there.

1. Calculate your deficit with a calorie tracker app (I LOVEEE Cronometer), consume a proper macronutrient split, prioritizing protein to prevent muscle loss.
2. Do cardio as needed, count your cardio in calories, not time, that's a life hack ngl.
3. Continue lifting as best as you can.
4. Put EVERY FOOD YOU CONSUME INTRO CRONOMETER THROUGHOUT THE DAY. Bonus tips if you buy a measuring spoon (to measure oils), a food scale (very much needed ngl, although you can also eyeball it), and try to meal prep and eat consistent meals to avoid having to track every single damn food. I basically eat the same meals on a daily basis, it makes calorie tracking so much easier, honestly.
5. Continue the process as you lose weight, weigh yourself at the end of each week and update your weight in Cronometer, it'll adjust calories as needed.

About the loose/sagging, it's hard to say, depends on how overweight are you, generally lose weight slowly will minimize it, but if you have really a lot of weight, it's almost given you'll have a bit of excess skin, not much you can do about that sadly.

To avoid the plateau? Well, that was a fear of mine too. Being dead with zero hormones and reaching a plateau

Unless you do a very aggressive cut or stop training as hard, it's unlikely you will plateau hard. But yeah, maintenance periods can help prevent plateus if you reach any. Note that on a cut, you won't have as much strength, it's a given. This isn't to say you will lose progress, but you shouldn't expect to progress as fast as you used to do.

During a cut your carbohydrate timing, electrolytes, hydration, sleep and recovery matter much more so watch out for that.

And thx, I also heard people tell me to lower 10 to 15% of my kcal every 4-6 weeks. But that would be terrible for someone who is overweight, right?
When my scale arrives I will update u

When it comes to calories, I'd just leave to calorie tracking apps, being intuitive or using ChatGPT lol, weight loss is a very asymmetric process, you cannot really predict how much weight you'll lose because missing the diet a few days, fluctuating hunger or moving more/less throughout the day will affect the scale.

1. Ideally weigh yourself on a weekly basis and put it into a calorie calculator app, they'll always keep you losing as much weight as you have to without having to overthink it.
2. Alternatively, just weigh yourself weekly, if you see you're loosing too fast, or too slow, or not losing at all, you can adjust as needed, even using ChatGPT for help on how to adjust your deficit.

I was also thinking abt whether or not to do a "diet" my focus was to just try to hit the macros while maintaining the deficit
And not just having a menu, u know?

Yeah, you don't necessarily need to do that, eat however you want as long as it's generally nutritious, high protein (0.8-1.2 * lb of bodyweight) and doesn't feel you hunger. The whole menu thing, or eating however you want is more about convenience, at the end of the day only the deficit matters. You can adjust the variables as you please.

Based on this, with "constant" weight loss, would I have to change the deficit according to the weight that changed?

Yes, as explained above.

Having a deload week would help with that, right? Btw, doing this "maintenance" wouldn't make me suddenly gain weight, right?

No, a proper maintenance period shouldn't make you lose weight, it would just make you mantain your current weight.

 

[kazama]

Do cardio as needed, count your cardio in calories, not time, that's a life hack ngl.

fr lol, that makes a lot more sense now. I would probably do cardio lit for about 45 minutes
But idk, seeing what you said it makes more sense. Trying to burn 100 to 200kcal? I would already include HIIT and sprint (once a week) bc they generate a lot of cortisol, so slower paced cardio will ease it

No, a proper maintenance period shouldn't make you lose weight, it would just make you mantain your current weight.

Really stupid question but I dont need to go up in steps, I just go into maintenance overnight? Although I will only do this for 1 week
Even for the end of the diet itself, ngl. Now it seems simpler, so after reaching the goal I just go for maintenance and my hormones will regulate naturally? My body itself

Calculate your deficit with a calorie tracker app (I LOVEEE Cronometer), consume a proper macronutrient split, prioritizing protein to prevent muscle loss.

Its not from my country, but I'll be registering foods from my country nutritional table in it. It really is a wonderful app

When it comes to calories, I'd just leave to calorie tracking apps, being intuitive or using ChatGPT lol, weight loss is a very asymmetric process, you cannot really predict how much weight you'll lose because missing the diet a few days, fluctuating hunger or moving more/less throughout the day will affect the scale.

So can I necessarily start with a smaller deficit? Or idk
So from what I understand, my deficit would be between 200kcal and 500kcal. It really didn't need to go down that much, 50kcal until I reached the deficit. I just wake up and start eating 200kcal of deficit ?
Tbh I have no more questions, u cleared everything up. I'll probably make external adjustments and follow something fixed in the feed and post some thread updating, thanks again

 

[Zeekie]

fr lol, that makes a lot more sense now. I would probably do cardio lit for about 45 minutes
But idk, seeing what you said it makes more sense. Trying to burn 100 to 200kcal? I would already include HIIT and sprint (once a week) bc they generate a lot of cortisol, so slower paced cardio will ease it

Personally, I lift first and then do Zone 2 training after my lifting to burn 200 or so. I used to do the exact same thing where I did HIIT but that was usually on and off day at the end of the week, stopped cuz I kinda got lazy, but I did it more for the health than for weight loss.

Really stupid question but I dont need to go up in steps, I just go into maintenance overnight? Although I will only do this for 1 week
Even for the end of the diet itself, ngl. Now it seems simpler, so after reaching the goal I just go for maintenance and my hormones will regulate naturally? My body itself

First after the weight loss, you don't need to do a scaling up for calories, some people do it, but the research says it's unnecessary, although note that you won't exactly hit your maintenance at the end of a cut, it takes a bit of experimentation, try your theoretical maintenance first (which means what a calorie tracker app would say your maintenace is) and maybe try to add more calories, until you find your true maintenance. Maintenance calories are more of a "range", so you would ideally be at the top end of that range of calories where you mantain your weight.

Its not from my country, but I'll be registering foods from my country nutritional table in it. It really is a wonderful app

Works well enough.

So can I necessarily start with a smaller deficit? Or idk

As in 0.5% of your body weight for example? Yeah, you can even go lower than that, but at that point you'd be going very slowly.

So from what I understand, my deficit would be between 200kcal and 500kcal. It really didn't need to go down that much, 50kcal until I reached the deficit. I just wake up and start eating 200kcal of deficit ?

Essentially.

Tbh I have no more questions, u cleared everything up. I'll probably make external adjustments and follow something fixed in the feed and post some thread updating, thanks again

No problem man, good luck.

 

[kazama]

As in 0.5% of your body weight for example? Yeah, you can even go lower than that, but at that point you'd be going very slowly.

Essentially

idk, I'll still see abt that. I want to see what my exact situation is

First after the weight loss, you don't need to do a scaling up for calories, some people do it, but the research says it's unnecessary, although note that you won't exactly hit your maintenance at the end of a cut, it takes a bit of experimentation, try your theoretical maintenance first (which means what a calorie tracker app would say your maintenace is) and maybe try to add more calories, until you find your true maintenance. Maintenance calories are more of a "range", so you would ideally be at the top end of that range of calories where you mantain your weight.

l'll probably do 1/2 months of monitoring my weight for maintenance, but u showed things I didnt know. Thx