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Jared
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Just had a revelation this morning, it's likely one of those "no duh" obvious things, but it seemed cool to me. Re: maintenance calories, the whole point is to have your intake match your output ya? And we talk about sustainable weightloss being a 500cal weekly deficit or whatever, ok that's cool. And John Berardi talks about "g flux": comparing a low vs. high calories burned/consumed with the same deficit (i.e. be sedentary with a caloric need of 2000 and eat 1500 vs. be active with a caloric need of 3000 and eat 2500) improved body comp will occur at the higher overall caloric level. Then there's the idea of a 'set point': your body comp version of inertia --- it's easier to stay lean than get lean, easier to be fat than get fat ... (also psychological factors at work here: compensatory behaviors when the set point starts to get further away in either direction (also applies to money earning and other areas of life))

I realized once I get cut up how I want, it should be AS EASY to maintain that as it was to maintain myself before I started this whole process. I haven't been gaining weight year after year after year; I was just kind of coasting along, not eating ice cream every meal but not eating spinach every meal either. This is very exciting! Not like a cop out, 'oh now I can eat anything hahaha' mode, but more of a "if I'm going to be in maintenance mode, might as well be in maintenance mode for a cut up bod!" As long as the energy balance is, um, balanced (wordsmith am I! ), adherence should be easy.

I suppose this is why crash diets don't work, since it's too easy for the pendulum to swing the other way. A person establishes a caloric deficit out of proportion to their activity level (not sustainable), and so once they go off the crash diet their output/intake reverts to the ratio that got them to the undesirable state in the first place.
Whereas by taking the 'lifestyle' approach, the pendulum never swings too far and balance is easier to maintain. Plus since it takes a longer time, your habits in all areas have time to adjust, taste preferences change, etc., so there is plenty of reinforcement for maintaining the new & improved version of yourself.

So anyway like I said probably a 'no duh' concept for most people, but it all just happened to jell together in a particularly satisfying way this morning!

And I haven't even had any coffee yet!


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HeidiY
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I totally agree Jared. I've experienced set points at various times in my life and noticed, but I never knew it was an official thing that it had a name until recently. When I was a teenager, I weighed 124 lbs very single day. Absolutely no variations. After baby #1 I weighed 164 for a very long time. I did WW and slowly got to 150. Then that was my set point for a couple years. Back to WW and I put in effort in the gym and got to 140 and it became the new set point for years. Again, I finally put in effort and did BFL and now hover around the 130 mark. It seems that I can put in some effort for a few months and the I coast at that weight for as long as it takes before I put effort into it again. I've been toying with set points for a couple decades but only really clues in recently. It also goes to show me that, if I stuck with the ON phase longer, I could be really freaking awesome looking and THEN maintain it.


Heidi

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trickbikeguy
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It is a very cool feeling when you make the switch from a goal of fat loss to muscle gain, because you get to eat larger portions/more food and less cardio The trick is to not go crazy because when you eat in a caloric surplus, you will gain fat.


"The more you know about exercise, the less complicated the equipment you need." - Vince Gironda

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LarryC
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TBG has reduced the equasion to its lowest common denominator!         SmileSmile




Wounds Heal/Blood Fades/Pride Is Forever

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TEAMGORMAN
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trickbikeguy said:
It is a very cool feeling when you make the switch from a goal of fat loss to muscle gain, because you get to eat larger portions/more food and less cardio <img src="/images/forums/smile.gif"> The trick is to not go crazy because when you eat in a caloric surplus, you will gain fat.<br/><br/><hr size="1">"The more you know about exercise, the less complicated the equipment you need." - Vince Gironda
exactly, i know first hand after getting shredded for my bbing comp (my avatar), dieting so hard to get that lean wreaks HELL on the metabolism, so when you do start to increase cals after dieting like that it's VERY easy to put fat on because your body hates you lol, but also because it's hard for the metab to catch up to increased cals unless they are methodically and slowly put back in, and cardio is being slowly reduced. jsut my experience dieting down 3 times to very lean bodyfat levels, usually a week later if i dont watch it my abs are damn near gone, and a month later they are gone, and i am a VERY strict eater.

so not trying to be debbie downer, but jared be careful man, it's not as easy to maintain i promise you, be smart and controlled about it, if you add in cals slowly every week or 2, and still eat very clean with a weekly cheat, your metab will be rolling nicely after a couple of months, and you'll still be very very lean. then that because your BMR for a while.

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Jared
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Oh I got a ways to go yet - taking the slow boat to China so to speak. But ya I will keep that in mind to avoid a bounceback.


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rami999
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it is the lowest common denominator


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