Constrained Energy Expenditure

[wildweasel]

Anavar, modafinil, Asia Black-25, Euphoria.

we share the first thing of our pre-workout stacks

Problem is that people have been told for years that if they eat salads and exercise that they will miraculously become thin. Meanwhile, salad dressing can be 150 calories in two tablespoons, but who uses only 2 tablespoons…. Add toppings and protein, a salad can easily reach 1,000 calories. A brisk 30-minute walk, maybe 150 calories?

this got me when i was in my "just cycle and eat healthy" phase. i bought store bought kits and saw the calories but had no way to gauge them comparatively until counting calories in an app.

Bagged salad dressings destroy my macros. I still enjoy the occasional salad, but i make my own dressings now, generally using bases like 2% keffir, yogurt, etc... for creaminess.

Most TDEE calculators are unreliable because they don't take your fat % and lean mass into accounts. Even indirect calorimetry machine (the one you blow your air into) is not accurate. I once got an estimate of 3100kcal when I used to go to a weight loss clinic and the staff members - who are probably not even BS degree holding nurses lol - told me with straight faces this was my maintenance calories. I had to do my best job to not snort at their dumb faces.

The only true way to measure your BMR is to do a 24 hour metabolic chamber to accurate measure oxygen usages and carbon dioxide productions. This is unfortunately not available to peons like us because metabolic chambers are super expensive and there are only about 40-50 in the whole world.

True, thats the way to get an exact answer, but what most people I've spokent to (including now myself) generally do instead when they want a real answer is start with a TDEE calculator or another rough estimate, and track macros watching weigtht changes over time adjusting daily expenditure until you become more-or-less weight neutral.

within a few weeks to a month you can generally get pretty darn close to what your daily expected ependiture is just by watching the scale and counting calories.

 

[Grogu]

Bagged salad dressings destroy my macros. I still enjoy the occasional salad, but i make my own dressings now, generally using bases like 2% keffir, yogurt, etc... for creaminess.

I love salads too! And eat them. Don't want to give the impression that I think salads and exercise are bad .

Totally agree about the macros. Regular salad dressing and kits screws all that up. I usually use Bolthouse Dressing that's 40 calories for 2 tablespoons.

Pre-weight loss, my usual "go to" dressing would have been anything by Ken's Steak House. Blue cheese, Russian, Thousand Islands, Greek, Honey Mustard, Creamy Ceaser, etc. I love them all. Add some croutons and some chicken and that would have been an entire meal. A 1,000 calorie meal.

I've discovered that unlike some people that are addicted to sweets, I'm addicted to fat.

 

[Smiter]

There's something seriously wrong with my energy matrix. I took 40mcg clenbuterol, 200 modafinil, and Anavar...and I'm sleepy.

I'm addicted to fat.

If you could have eaten yours...what a win...Autophagy 9000

 

[spanky2026]

I figured out decades ago that exercise wasn't the ticket, spent way too many years fanatically exercising, whole gym rat thing 6 days a week, never made a dent in my weight. On Tirz I've actually dialed back my workouts, concentrating on strength training, but no longer fanatical about it. Because I know while it has other benefits, especially at my age, it isn't the Golden Ticket it's been sold as.

 

[FartfulCodger]

This is the truth. I lost a huge amount of weight in a short time on Tirzepatide and I have no illusions about how I got there. I curbed my eating because I wasn't hungry. It wasn't the 10k steps per day or more efficient use of insulin. Sure, they played a part, but it was minor.

When it comes to GLP meds, somehow the role of appetite control is a controversial topic on reddit. If you suggest that appetite control is the driving force behind weight loss on GLP meds, you'll get downvoted by 100 Karens. You can go to an A.I. engine and ask it "How much of the weight loss on GLP-1 meds is due to appetite control versus changes to metabolism?" A.I. will scan medical articles and come back attributing 80%-90% of the weight loss to appetite control. But the Karens won't have it. It's all about glucagon, insulin, and metabolism.

Not sure why they have so much skin in the game. I keep my excess skin tucked under my belt.

 

[Grogu]

If you could have eaten yours...what a win...Autophagy 9000

Yeah, that would have been a win-win , but I like processed fats like butter, cream, dressings, cream sauces, cured meats, and CHEESE.

I’d take a charcuterie board over a slice of cake any day. Add a glass of wine and you had me at hello.

 

[Hawk_recon]

This is the truth. I lost a huge amount of weight in a short time on Tirzepatide and I have no illusions about how I got there. I curbed my eating because I wasn't hungry. It wasn't the 10k steps per day or more efficient use of insulin. Sure, they played a part, but it was minor.

When it comes to GLP meds, somehow the role of appetite control is a controversial topic on reddit. If you suggest that appetite control is the driving force behind weight loss on GLP meds, you'll get downvoted by 100 Karens. You can go to an A.I. engine and ask it "How much of the weight loss on GLP-1 meds is due to appetite control versus changes to metabolism?" A.I. will scan medical articles and come back attributing 80%-90% of the weight loss to appetite control. But the Karens won't have it. It's all about glucagon, insulin, and metabolism.

Not sure why they have so much skin in the game. I keep my excess skin tucked under my belt.

100%. There's no magic to it really. Less appetite equals less calories. Of course there's more to it than just that with these drugs, but the vast majority of the weight loss is due to that. People like to "major in the minors" sometimes, as they say

 

[wildweasel]

I figured out decades ago that exercise wasn't the ticket, spent way too many years fanatically exercising, whole gym rat thing 6 days a week, never made a dent in my weight

I wouldn't say its not the ticket, i think its more accurate to say its only part of the ticket.

This is the truth. I lost a huge amount of weight in a short time on Tirzepatide and I have no illusions about how I got there. I curbed my eating because I wasn't hungry. It wasn't the 10k steps per day or more efficient use of insulin. Sure, they played a part, but it was minor.

When it comes to GLP meds, somehow the role of appetite control is a controversial topic on reddit. If you suggest that appetite control is the driving force behind weight loss on GLP meds, you'll get downvoted by 100 Karens. You can go to an A.I. engine and ask it "How much of the weight loss on GLP-1 meds is due to appetite control versus changes to metabolism?" A.I. will scan medical articles and come back attributing 80%-90% of the weight loss to appetite control. But the Karens won't have it. It's all about glucagon, insulin, and metabolism.

Not sure why they have so much skin in the game. I keep my excess skin tucked under my belt.

reddits full of a bunch of tards. 95% tards.

 

[Smiter]

reddits full of a bunch of tards. 95% tards.

That should track because 98% of all humanity are sheep. Average IQ is around 100. As a social media website, it would make sense that the majority there too are disabled. Combine that with the average age of the Redditors, their bleating would seem more disabled than usual because they haven't yet developed the two neurons that would make up their future prefrontal cortex.

 

[UghItsStupidNIHateIT]

Weight loss is mostly about diet. I am a big believer in cardio but it just doesn't move the scale the way we used to think it did. We have known this for awhile, buf the evidence keeps stacking up. You can't out run a bad diet. It is interesting that this does not seem to apply to resistance training. Short snd concise video. Menno Henselmans is the gold standard for me as far as breaking down research goes..

View: https://youtu.be/yiclzDPIyQ0?si

My really good friend eats an insane amount of food, like 4000+ calories a day, and he weight trains for three hours daily. But it’s literally one minute on, three minute rest and he has 11% body fat. It doesn’t mean anything, just bemoaning the perceived unfairness of the situation

 

[Smiter]

My really good friend eats an insane amount of food, like 4000+ calories a day, and he weight trains for three hours daily. But it’s literally one minute on, three minute rest and he has 11% body fat. It doesn’t mean anything, just bemoaning the perceived unfairness of the situation

three hours of strength training can easily reach 1k calories and if he has the substantial muscle mass his basal metabolism would be super high too.

 

[wildweasel]

My really good friend eats an insane amount of food, like 4000+ calories a day, and he weight trains for three hours daily. But it’s literally one minute on, three minute rest and he has 11% body fat. It doesn’t mean anything, just bemoaning the perceived unfairness of the situation

very similar to me, 10% bf, 3 hours daily training, 30-60 minutes of which is intense cardio or conditioning, about 1 hr is quite litearlly 1 minute on 3 minute off max strength training, and then another hour of hypertrophy and muscular endurance training.

im at 3300 maintenance.

three hours of strength training can easily reach 1k calories and if he has the substantial muscle mass his basal metabolism would be super high too.

also, this.

if your a big guy you burn a lot of energy during that 3 hours.

All things considered, what do you expect from someone who spends time equivalent to a part time job training every week, they aren't going to have a tiny TDEE with that level of effort, mid 3's to 4s is not uncommon energy requirement to keep up that level of effort

 

[UghItsStupidNIHateIT]

very similar to me, 10% bf, 3 hours daily training, 30-60 minutes of which is intense cardio or conditioning, about 1 hr is quite litearlly 1 minute on 3 minute off max strength training, and then another hour of hypertrophy and muscular endurance training.

im at 3300 maintenance.

also, this.

if your a big guy you burn a lot of energy during that 3 hours.

All things considered, what do you expect from someone who spends time equivalent to a part time job training every week, they aren't going to have a tiny TDEE with that level of effort, mid 3's to 4s is not uncommon energy requirement to keep up that level of effort

He ate an entire plate of burritos, quesadillas, rice and beans in the time it took me to eat one taco. Man eats like he’s training for something, god only know what though…

 

[UghItsStupidNIHateIT]

three hours of strength training can easily reach 1k calories and if he has the substantial muscle mass his basal metabolism would be super high too.

Yes I know he earned his body

 

[Smiter]

very similar to me, 10% bf, 3 hours daily training, 30-60 minutes of which is intense cardio or conditioning, about 1 hr is quite litearlly 1 minute on 3 minute off max strength training, and then another hour of hypertrophy and muscular endurance training.

im at 3300 maintenance.

also, this.

if your a big guy you burn a lot of energy during that 3 hours.

All things considered, what do you expect from someone who spends time equivalent to a part time job training every week, they aren't going to have a tiny TDEE with that level of effort, mid 3's to 4s is not uncommon energy requirement to keep up that level of effort

I feel like Beiber listening to that...Should hide in a mustard seed or something...damn, man.

 

[wildweasel]

He ate an entire plate of burritos, quesadillas, rice and beans in the time it took me to eat one taco. Man eats like he’s training for something, god only know what though…

I can relate...

when i started training 3 hours a day, i was eating very clean but as i learned my maintenance TDEE and moved into bulking calorie intake, it got to the point i was stuffing myself daily and felt like garbage i was eating so much food, like 5-6 meals a day.

I had to intentionally start eating calorie dense food. Burritos, steaks... wound up just drinking my calories and making like 800cal shakes once or twice a day, was the only way i could meet my calorie intake needs without feeling like garbage from over eating

 

[Smiter]

I can relate...

when i started training 3 hours a day, i was eating very clean but as i learned my maintenance TDEE and moved into bulking calorie intake, it got to the point i was stuffing myself daily and felt like garbage i was eating so much food, like 5-6 meals a day.

I had to intentionally start eating calorie dense food. Burritos, steaks... wound up just drinking my calories and making like 800cal shakes once or twice a day, was the only way i could meet my calorie intake needs without feeling like garbage from over eating

Dude, what are you even doing with all those myocytes?

 

[PepDino]

Counting calories was a total game changer for me. Once I realized how easy it was to eat 3,000 calories in a day I became 500% more aware of what I was shoveling into my mouth. Apple Watch + Counting calories helped me get shredded with a full 6-pack during Covid. I only did cardio 1-2x per week then. Averaged about 18k steps per day. Put on 30lbs since then, but am back down to 165 and starting to see the abs come back

I can outrun a bad diet… for about 2 days.

 

[dancs]

Wrong wrong wrong.....

Cardio is good only for cardiovascular reasons.

I'm 6'2, 199 pounds (trying to get down to 190) and I eat almost 4000 calories (losing about 2 pounds a week). This is with weight training and about 10k "real" steps a day (15-20k total including weight training session).

But there's also a term called NEAT (Non Exercise Activity Thermogenesis) where every action you do throughout the day; shake your legs, move/fidget constantly, parking at the back of the lot to walk a little extra, purposely walking through every aisle at a supermarket, any and all activity ---- this will also help with energy expenditure, or calorie burn.

IN THE END: ARE WE EXPENDING MORE CALORIES/ENERGY THAN WE CONSUME????

That is the question. It doesn't matter about intermittent fasting, OMAD (One meal a day), how much cardio we do because when you're done with cardio, that's it. No more energy burn whereas if you weight train and lift heavy, the energy expenditure will keep happening for another 24-36 hours AFTER your training session is finished.

Yes, if you stop eating carbs entirely, you'll lose mostly water weight at first, then as your body becomes stable and gets used to the keto effect, you'll have to adjust your calorie intake to ensure weight loss.

So, are you burning more calories than you're consuming.

 

[5byfive]

Wrong wrong wrong.....

Not sure what you are saying is wrong. I don't see where your post contradicts anything else that has been said. The video says the benefits of cardio is limited because your body compensates for a chunk of the extra calories burned. Your right that NEAT is more important than cardio for total calories burned. If you are more active in general and if you lift you are going to burn more calories. I don't see that being debated.