Anyone ever do a big cut (1000 calorie deficit) for a long amount of time? This is aimed at non-obese people.
I've done it for 3-4 weeks, then I just end up binging super hard (like 3000-4000 calories over in a DAY) and erase my progress. Yeah I know it's really bad. I've done this for 1-2 years and I'm honestly kind of ashamed of being in perma cut mode.
I think I'm just gonna do it slow and steady, cutting at a 500 calorie deficit, so only about 1 lb a week.
Most of the weight you lose in the first week or two is water weight, and so is the weight that you gain back when you binge.
>>>
its very relevant.
user you don't realize the depth of my degeneracy. I would cut at 1500 calories a day for 3-4 weeks straight, then eat literally (like I calculated) 5000-6000 calories a day for like 2-3 days. Yeah I know I have a fucking eating disorder.
While cutting at such a deep deficit, all I could think about was food 24-7. Also my libido died despite getting 70-80g of fat per day.
Hmm interesting. But based off of my personal experience, I just don't have the discipline to cut at a 1000 calories deficit.
I did it for three months and the first week was hard but after that my goal of being ripped was more important than eating McDonalds. The longer you go the more your body will adapt and you won't feel as hungry.
My tip for surviving that long is to find something low calorie you enjoy and have that every day. For me it was diet coke and I know a lot of you hate it and say just drink water but having something I enjoyed every day was motivating to continue.
>While cutting at such a deep deficit, all I could think about was food 24-7.
that's how you know you have an eating problem because I was the same. From the time I woke up I was thinking about my next meal but i never once thought about cheating on my diet. Food is fuel and nothing else, don't do it for the enjoyment or because you are bored eat to survive.
>Cut at 1700 cals for 3 months
>Lost weight quickly until 6 weeks in when weight loss stalled
>Lifts all decreased or stalled without exception - even squatting
>Hair looked dry and burnt out, mood was constantly bad
>Legitimately crashed my test levels for a short period of time (tested at 184 ng/dl)
Fuck cutting. I ended up bringing the calories to maintenance and ended up losing even more fat than on the cut. Not to mention the fact that my libido is back and my hair is slowly regrowing (this happened despite me taking a multi vitamin while on the cut).
yes, 1000 calorie deficit isn't even that extreme for most people
500 calories is usually a needlessly conservative cutting rate, just get it over with and get back to productive training
that sounds like a disciplinary issue
>tfw a 10/10 face can be completely ruined by a shitty smile
Yes, it's stupid and retarded and I lost just about all my gains.
you did something very wrong in terms of diet or training, then
Your opinion is shit. That smile is also perfect.
Cutting that much is pretty unhealthy. It's difficult getting all of your daily nutrient and vitamin requirements with so few calories.
Nah, 1000 calories is too much of a deficit. I did another bulk and went on a 500 deficit after. Kept just about all my gains and gained strenght in all my lifts, even military press.
>1000 calories is too much of a deficit
only if you are already fairly lean to start with, for most people it's just fine assuming your routine manages fatigue correctly and your protein intake is high enough
youtube.com
i cut at ~1000 deficit (even higher some days) for 3 months and only had a minor temporary decrease on my deadlift (6 years lifting, not novice effect)
What do you want us to do about it?
You're definitly counting wrong. I weigh my food religiously.
no, I weigh my food religiously
you're training wrong or getting insufficient protein, or were too lean already to sustain a 1000 calorie deficit
what programming were you doing during this cut
Allpro intermediate. 1000 calories is too much. My circle of assholes @ the gym are semi-professional weightlifters and bodybuilders with phds in this shit and helped set up the BB.com nutrition stickey. I'm gonna listen to them.
whatever you say
I made that up because it's 2:23 AM here and I'm too tired to explain why it's too big of a deficit.
:)
1000 cal/day is not extreme OPEE. Check yourself, what you're telling is just an anxiety issue.
After a year with that, her smile would be perfect/10. Shut the fuck up, you ignorant.
her smile is pretty now gtfo she's my new waifu REEEEEEEEEEEEEEE
probably because you're wrong and have realized that any explanation you provide will be stupid
I'll get you tomorrow. You can look it up in the meantime.
Nighty night.
Been doing it for about 8 months now.
Usually for 3-4 days of the week I'll have about 1350-1500 calories, then the rest of the week I'll have about maintenance of 2700 calories.
Its difficult to do the 1000 deficit every single day of the week, especially if you are exercising and lifting heavy. I'd recommend prioritizing protein, and filling the rest with carbs, and keep fat as low as possible. If you start feeling super miserable, you can have higher fat (about 60-85 grams for 170 lb individual) for 2-3 days just to give your body some tools to rebuild your hormones.
Carbs are more important than fat because they will give you fuel for your workouts. This is much more important when eating such low calories. Also make sure to take a multivitamin.
Did you ever end up binging? Any refeeds?
Lol how'd you lose weight at maintenance
1000 is definitely on the more extreme side. I'm not so sure it's a good idea for everyone. Maybe for you, but maybe not for me. I was thinking about my next meal constantly, looking at food porn blogs and window shopping junk food online. I would watch competitive eaters gulp pounds of food. Anything I tried to do to get my mind off of it wouldn't work. Plus I couldn't get erections.
Maybe it is a discipline thing. I've consistently gone to the gym 5-6 times a week for the past few years and I can stick to the 1500 calories for 3 weeks before I cave. Obviously I have some level of discipline, but it might just be smarter to cut at a 500 deficit. After all, fitness is a marathon not a sprint, right?
>Lol how'd you lose weight at maintenance
Heavy deadlifts twice a week (usually need 3 - 4 days for complete recovery so Monday and Thursdays).
I'm being serious. It burns a ludicrous amount of calories.
That creates a deficit of 3600-5400 calories a week. Why not just cut at a 500-800 calories deficit then?
I've been eating 150g P/60g C/75g F, so higher fat everyday to try to save my libido. Guess I'll try lower fat, higher carb.
do some reading/watching yourself
youtube.com
strongerbyscience.com
bodyrecomposition.com
tl;dr for a conservative estimate on how much bodyweight you can lose per week without unnecessary risk of muscle loss, divide your bodyfat percentage by 20 - this is the percentage of your BW you can lose per week, set your deficit accordingly
muscle loss on a cut is vastly overstated and the idea that muscle loss on a cut is a serious concern for anyone but contest-prepping natural bodybuilders comes from a seriously flawed study in which protein intake was very, very insufficient
if you lost a lot of mass on a 1000 calorie deficit, you were either too lean to sustain such a deficit in the first place, fucked up your protein intake, or mismanaged your training
a blanket statement like "1000 calorie deficit is too much" without taking into account the bodyfat percentage of the person cutting is complete nonsense
>divide your bodyfat percentage by 20 - this is the percentage of your BW you can lose per week, set your deficit accordingly
That is the most stupid thing I have read on Veeky Forums in 2017.
im doing this now. i eat a tin of sardines or kipper.
i ate 800 calories for 6 months, it wasn't hard for me, but i never really feel hunger.
people i've seen break down sometimes and just eat ridiculous amounts when they try.
my binge days were 1000-1200 cal total.
It worked great, lost weight extremely fast but my ass looks like a flat tire now.
everytime you get a hunger feeling just have a hot drink (tea, coffee, etc)
I don't believe you. You must mean 800 cal deficit. 800 cal TOTAL for 6 months straight sounds like bullshit.
Are you me? Well minus the Hank Hill ass, that is.
pic related, it's you
>A 2005 study found that body fat stores can liberate, at most, about 31kcal/day to be burned. In a subsequent interview (which, unfortunately, I can’t find the link to anymore), the lead researcher admitted he botched a couple of calculations, and the limit was closer to 22kcal/day from each pound of body fat.
>With this information, we can use a nifty little formula that can tell you how fast you can shoot to lose fat without unnecessarily increasing your risk of losing much (or any) lean mass in the process. I’m using 25kcal/day per pound of fat because those 3kcal/day aren’t going to make a meaningful difference, and they’ll simplify the calculation a lot, as you’ll see in a second:
>Body weight x bodyfat percentage = total body fat x 25kcal/day per pound of fat = daily caloric deficit x 7 = weekly caloric deficit ÷ 3500 (since there are roughly 3500kcal per pound of fat tissue) = pounds of fat you can lose per week
>Simple, right?
>It may look messy, but here’s what it all simplifies to:
>Body fat percentage ÷ 20 = percentage of your current bodyweight you should aim to lose per week.
W H O
H
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more on where the divide by 20 (or 15 for less conservative which is what Lyle McDonald advocates, or 13 for least conservative) estimate comes from
also interestingly enough resistance training and sufficient protein intake was not used in the 2005 Minnesota study, so it's possible in practice to push things even further (protein sparing mediated fast type diets) without muscle loss in certain circumstances
sorry bro idk
this is another hot girl tho
800 total,
>jimmy dean turkey sausage 260
>greek light and fit yogurt 80
>protein bar 140 cal
>sargento cheese, nuts, cranberries 170 cal
>flame grilled chicken microwavable 90 cal
did you fix your hank hill ass, or did you never get it?
im jealous
You should still lose weight even if you do this.
-1000cal/day for 3-4 weeks (~25days) = 25000cal deficit
then 4000 calories over on a slip up day puts you back to a 21000cal deficit over 3.5 weeks.
That should still be about a 3kg fat loss over 3.5 weeks which is pretty good.
(I've heard a kilo of body fat is around 7000cal)
Its similar to how people allow themselves cheat days.
>Implying braces aren't cute as fuck
did you get intensely cold? i do on my cuts when i'm only eating 50g of carbs. it sounds like you get 10g from yogurt, 10g from protein bar, 20g from nuts and cranberries, so 40g total
my air conditioning was broke in my house until recently so i was sweating pretty much the whole time. not the best person to ask, sorry. I think the protein bar has like 26, i'll get up and check in a bit
Theyre more like candy bars lookin at the stats
her eyes are too far apart, way bigger issue that can t be fixed
Going into day 13 of a 28 day fast, 158lbs now, down from 177 (including water weight tho).
Man I miss food sooo much
hmm what brand is this?
do you not understand what eating at maintenance means?
The peanut butter ones taste better
>tfw I know her cousin
Washington lads
>Eyelash too long
>pointy elbows
>not 90° chin
>2/10
>Wouldnt bang
>Impliying implications
thanks user
name?
Unsure if they have the same last name but try Stych