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31 votes

Can I run a massive calorie deficit to lose weight while maintaining muscle as long as I get my protein?

tl;dr - No, you can't. I would like to point out the most relevant part of your question: backstory: I'd been trying and failing to do keto over the years as the diet is too strict for my bad habits. ...
JohnP's user avatar
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19 votes
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Can I run a massive calorie deficit to lose weight while maintaining muscle as long as I get my protein?

These are called Protein-sparing modified fasts. It's an extraordinarily intense diet that is designed to minimize muscle loss while losing fat really fast. It's recommended to do it with a registered ...
DeeV's user avatar
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10 votes
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Is it possible to bulk up and reduce belly fat at the same time?

First of all Kudos for learning about the misconception, and adapting your approach. You're also going to have to tweak your question from "how to reduce belly fat" to "how to reduce ...
Alec's user avatar
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10 votes
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Diet to loose excess fat that includes raising the metabolism in the morning and fasting until lunch (2pm)?

Both your friend and wife are wrong. Your friend seems to believe that fasted cardio leads to greater fat loss, but it simply doesn’t. Your body might attempt to use more fuel from fat during such a ...
JustSnilloc's user avatar
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10 votes
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What's up with my body?

Your question is very general, and will therefore only attract general answers, so this will be that. Fixing posture While you don't mention this yourself, C.Lange makes a good point about posture ...
Alec's user avatar
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8 votes

Why does every calorie tracking app give a different target calorie count for the same goals?

Because they're all based off vaguely defined math formulas which were created by various scientists that used questionable methodologies in an attempt to make a generic consensus on what people need ...
DeeV's user avatar
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8 votes
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How to gain muscles and be fit with low testosterone?

You do not have "low testosterone" and even if you did, you would build muscle and overall fitness the same way that everyone else does - through training. 350 ng/dL is within a normal range ...
JustSnilloc's user avatar
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8 votes
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How can I out-train this bad diet? If I can't, what modifications can I make to my diet to push more weight?

When simultaneously doing body recomposition (losing fat weight) and trying to push your strength lifts, the highest priorities are carefully balanced overall calorie intake, and a high proportion of ...
Dave Liepmann's user avatar
7 votes

Bulk or cut? (pics)

You are skinny-fat. Stop dieting. Lift heavy, eat more: this will make you strong. What you eat should be high-quality food; skip the soda and sweets. Don't think of it as a "bulk"--just eat as much ...
Dave Liepmann's user avatar
7 votes
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Can weight lost be sustained through exercise influenced metabolism changes?

Warning, wall of text incoming. Sorry, but there's a lot to look into. TL;DR at the end. Let's first take a look at what seems to influence (base) metabolic rate the most. For starters, when we look ...
G_H's user avatar
  • 2,510
7 votes

Diet chart to gain 10-12kg weight

Let's break it down. Credit:myfitnesspal & reddit This is bad for a whole host of reasons: Micronutrients? One serving of salad and veg is not enough. You need to have more variety or get a ...
John's user avatar
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7 votes
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Impact of weekly collossal cheat days

First let's look at what your acquaintance actually does to the diet itself. Suppose that his normal TDEE is 2500 kcal. That means, at his regular activity level given his job and physique, training ...
G_H's user avatar
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6 votes
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Is there something that I'm eating that is causing weight gain?

I have done a lot of legwork for you here, lets take a look at the meals mentioned in myfitnesspal's calorie checker: I have assumed 2 tbsp of each dried fruit & nuts with lunch. Ignore the goals ...
John's user avatar
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6 votes
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Arms Workout per Week

Large muscle groups develop in a more obvious way than the smaller ones. That said, you clearly understand how to build muscle through effective diet and exercise. Arms can be trained through a number ...
John's user avatar
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6 votes
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How can I lose weight? 13yr old

You're in a tough spot right now, but fight through it - this stage will pass. The key thing is to be healthy - weight in and of itself isn't the key. To promote health, you'll need to control three ...
JW8's user avatar
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6 votes

Is protein shake diet good?

No this is not healthy or sufficient. At 100kg/220lbs, 196cm/6ft5in, 26 y/o male, your caloric intake is pretty low. At those numbers, I would expect your maintenance level to be ~2600 calories (...
Jun Kang's user avatar
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6 votes
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Intermittent Fasting: When to Workout

Gaining muscle It's undeniable that after fasting for 16 hours (as an example), your body might not be as physically capable as it was a couple hours after a hearty meal. So it might be a good idea ...
Alec's user avatar
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6 votes
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Cheap Alternatives to Meal Prep

I'm not sure how "on the go" you are, but something I regularly encounter with clients on this front is them overestimating how often they need to eat. For example, the old "you gotta eat 6 meals a ...
b-reddy's user avatar
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6 votes

Don't see much difference in size

Welcome to fitness.se First of all, hats off to what you've achieved thus far! Sounds like you're on the right path to becoming a more healthy version of yourself. About you're question. If you're ...
MJB's user avatar
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6 votes
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Do people with slow metabolism tend to gain weight (fat) if they stop exercising?

I don't see how walking on a treadmill in a gym is any different than walking outdoors, with respect to caloric expenditure. Since people who join a gym tend to stop exercising entirely if they stop--...
heropup's user avatar
  • 1,159
6 votes

Why does the FDA recommend only 50g of protein for an adult male?

The FDA recommendations are a very general guide and refer to the general population, not athletes or anyone doing large amounts of exercise. The IAAF have recently released some updated nutritional ...
John M's user avatar
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5 votes

What are the benefits to eating immediately after exercising?

What your friend is referring to is commonly called the "Golden hour" or the "Golden Window". It is also dependent on the type of exercise that you are doing. Many studies have shown that for ...
JohnP's user avatar
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5 votes
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How to avoid muscle loss when doing prolonged cardio (around 15 days in a row)?

Basically, unless you know more or less exactly how many calories you're gonna burn daily, you will lose some muscle. Obviously, if you have a good estimate of how much you will burn, try to eat over ...
0xMert's user avatar
  • 1,996
5 votes

protein in the rest days

It's not like your protein intake on rest days is actually zero (unless you eat NOTHING on your rest days). I assume you are talking about a supplement source like whey protein. It is considered a ...
philantrovert's user avatar
5 votes

How to reduce fatigue after office?

You’d be amazed how much more productive and energized you feel after starting a strength and cardio training regimen. As you’re just starting out, developing consistency is far more important than ...
Mike-DHSc's user avatar
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5 votes
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Do you need a variety of foods in your diet?

You don't necessarily need variety, but your body does require certain nutrients that it might not necessarily get without that variety. Micronutrients such as all of your vitamins and minerals are ...
JustSnilloc's user avatar
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5 votes

Is that really good for the body to eat a lot of small meals instead of three regular meals?

The short answer is, no it's not strictly better, but... While eating 6 meals over 3 meals is technically not a requirement, it's all about the nutritional value you actually consume. What I mean ...
Samuel Hulla's user avatar
5 votes

What kind of anaerobic exercises should one avoid during lower back pain?

Firstly, imaging, such as x-rays and MRIs, to determine the cause of lower back pain is problematic because asymptomatic people tend to have all kinds of spinal degenerations which don't actually ...
David Scarlett's user avatar

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