/fit/ - Fitness, Health, and Feels

>>145739

1. IMO you should start lifting now. It'd be good to start before you get too skinnny imo. proud of u for losin all that weight shit takes dedication fr n now ur half way thru ur journey it seems

2. I have no idea

Additional muscle mass helps with fat loss. If you don't reliably lose fat from lifting weights, it means your diet is wrong, so the cardio and endurance exercise isn't really necessary if you eat and sleep right. Most are able to lose fat from lifting weights straight from the start.

>>145741

What's the point of lifting on a calory deficit when cardio and muscle endurance is much more efficient when it comes to calories burned?

I didn't ask my question right: Should I start lifting weights AND consume more calories to start building muscle now or should I stay on a calory deficit a while longer?

>>145739

muscles use more energy to sustain than fat - by being muscular, you will use more calories while sleeping than if you are not.

>>145742

Start lifting weights, start at a low weight and work on it slowly. Your ligaments and tendons need time to adjust and reinforce themselves, not just your muscles.

Stay on your current food intake, if you feel at all faint or weak, or overly tired, then increase your intake by 20%.

Adjust your intake accordingly thereafter. No sudden changes, just little by little, for exercise and diet changes.

You should notice the difference after the first 2 months if you are doing it correctly.

Research on how to do the exercises properly.

>>145742

>What's the point of lifting on a calory deficit when cardio and muscle endurance is much more efficient when it comes to calories burned?

If your goal is to burn as many calories as possible, you should burn as many calories as possible. If your goal is to lose fat and prevent fat gain, you should lose fat and prevent its accumulation. Burning calories doesn't mean you are burning or losing fat over time. It means you are burning calories. Losing fat or preventing its accumulation does not necessarily mean you are burning more calories or eating less calories than normal. Losing body fat means the rate at which fat is deposited in storage is slower than the rate at which it is disposed of, and disposal isn't even necessarily oxidation of the fat. One variable which modifies the rate at which fat is deposited in storage is the amount of fat in the diet. Fat is not good fuel, so there is a general tendency in metabolically robust organisms to avoid lipolysis until they fall prey to degenerative diseases.

https://en.wikipedia.org/wiki/Lipolysis

>Lipolysis /lɪˈpɒlɪsɪs/ is the breakdown of lipids and involves hydrolysis of triglycerides into glycerol and free fatty acids. Predominantly occurring in adipose tissue, lipolysis is used to mobilize stored energy during fasting or exercise.

Agustsson, Thorhallur, et al. Mechanism of increased lipolysis in cancer cachexia. Cancer research 67.11 (2007): 5531-5537.

https://doi.org/10.1158/0008-5472.CAN-06-4585

Arner, Peter, and Dominique Langin. Lipolysis in lipid turnover, cancer cachexia, and obesity-induced insulin resistance. Trends in Endocrinology & Metabolism 25.5 (2014): 255-262.

https://doi.org/10.1016/j.tem.2014.03.002

>Fat cell lipolysis is also involved in the pathogenesis of metabolic disorders, and recent human studies have underscored its role in disease states such as cancer cachexia and obesity-induced insulin resistance.

Van Loon, L. J. C., et al. Inhibition of adipose tissue lipolysis increases intramuscular lipid use in type 2 diabetic patients. Diabetologia 48.10 (2005): 2097-2107.

https://doi.org/10.1007/s00125-005-1889-x

>Following administration of the nicotinic acid [vitamin B3] analogue […], the plasma [non-esterified fatty acid rate] rate of appearance was effectively reduced, […] The lower plasma [non-esterified fatty acid] oxidation rates were compensated by an increase in [intramuscular triacylglycerol] and endogenous carbohydrate use (p<0.05). Plasma glucose disposal rates did not differ between trials. In accordance with the tracer data, a greater net decline in type I muscle fibre lipid content was observed following exercise in the [low plasma non-esterified fatty acid] trial (p<0.05).

>>145750

Who's that semen demon?

I suppose this thread would be a good place to ask my question about calorie intake. I started at 400lbs (181 kg) in July and have made it down to 325 lbs (147 kg) as of yesterday. I eat clean and only drink water coffee, and very rarely whole milk. Currently my TDEE is 3k calories, and I consume roughly 2.2k calories a day eating two meals a day. I started SL 5x5 back in august and the muscle is deffinately packing on. My question is should I eat around maintenence calories on days that I lift and cut more on rest days (while still getting my protien), or should I stick to the same cut daily no matter if I lifted or not?

>>145770

I would say that your priority should be getting into a healthy fat percent before worrying about your lifts.

>>145771

But my lifts have helped me lose fat while building muscle. I have gained a lot of muscle and am still losing roughly 6-7 pounds a month. I like lifting, I'm not going to stop. I'm just curious if it would be beneficial to cut more on rest days and eat slightly more on lift days.

>>145739

Mate I can't help with your question but I just wanted to say good fucking work. You should be damn fucking proud of yourself.

>>145781

That's good anon. Give it a try and test how do you respond to the adjustment.

Just keep in mind that before getting into the cycles of bulking and cutting you should keep your mind focus in getting a healthy fat percent because otherwise you would feel frustrated when you realized that your lifts aren't getting up that quickly.

>>145785

Thank you, really.

I've heard that a lot IRL but reading it here means much more to me, even though I haven't really visited imageboards for the last 2 years (I changed more than just my diet).

I just wish I did this earlier, I'm close to 30 now.

>>145789

Care to share what you did in detail? I'm recently getting into fitness after a couples of years that I take off because I fucked up my back (2 wedging fractures in T10 & T11 with disc herniation between those vertebraes) and in those years I got fat as fuck I hate myself for that.

>>145797

I chose to forget everything I "learned" throughout my life and treated my body like a car with a really big emergency tank and every food as fuel, simple as that.

In some months I only ate carbs, in others only protein. Sometimes I ate once or twice a day, sometimes 5 times a day. Everything I did worked as long as I was below ~ 8500kcal a week / 1200kcal a day. This even allowed me during a certain bad time to drink vodka and eat junk food 2 times a week by drastically reducing my kcal intake on the other days.

Cons are heavy moodswings, depression, fatigue, dizzyness etc.

I started with serious physical activity only after my first ~16 months. For the first ~60kg or so I only went for a walk ~4 times a week.

I'd only recommend this if you've tried everything else.

>>145788

I get what you're saying. I spoke without thinking and realizing what you meant. The focus has been cutting mainly. I started lifting mainly because i wanted to get my newbie gains and keep my leg strength from being a lardass. I'm going to have loads of lose skin as well. The goal os weight loss 100% and i know I'll probably stall on lifts a lot because of it, but the goal is to at least be less DYEL when I do get to a healthy fat percentage.

>>145805

Thanks anon, I would give it a try.

>>145806

You are already on the correct path towards your goal, you just need to keep yourself focus on the goal. I hope everything turns alright for you.

>>145739

Nice job, Anon. Feels good, right? It was a revelation when exercise started lifting my spirits on a consistent, regular basis. Keep at it, that feeling doesn't go away.

1. Start now. When it comes to health and wellness there's essentially no downsides. Your posture will improve and your opportunities for exercise open up as well.

2. Yes - as well as for anyone else. There's a definite margin of error, depending upon the equipment. Avoid calipers - as someone who has loose skin as well - the testers rarely know what to do with the skin and (here's some honesty) generally don't want to go underneath any folds.

>>145770

>>23690

Leangains has what you want - recommending +5% on training days and -35% on rest days. I like the simple protocol outlined in that infographic.

>>145789

You deserve the words of support and encouragement. I cheated and got gastric sleeve surgery. I've dropped 35kg in just over 3 months. I see it as a tool to a better lifestyle. I've been doing cardio and weights for 4-5 days a week for the last 2 months, as well as (regardless of how much I can actually eat) radically changing my diet. Guys like you, who do it all legitimately, are a source of inspiration for me to keep at it.

>>145915

Our appetite and metabolism would have been great survival tools a few thousand years ago but in this kind of society they just make things hard for us. You used a tool of this civilization to treat a problem caused by this civilization and I wouldn't call that cheating at all so don't be too hard on yourself. We didn't evolve in an environment of food abundance.

What's your target weight?

>>145952

Thanks for the kind words anon. We're both gonna make it. You said that you're close to 30 - I'm a certified wizard so there's hope!

>What's your target weight?

Probably between 95-100kg. I started at 149kg, down to 113kg now. According to BMI I'd still be obese at 100kg (manlet 180cm tall), but I weighed 102kg when I was infantry and I wasn't fat at all. Although in saying I will see how it all goes, when I hit 100kg and can still drop more while keeping muscle mass up I will. All I know is that I don't want to turn into skinnyfat mode, I want to regain my bearfat mode.