Calorie Deficit Weight Loss vs Exercise

[Facade]

As far as I am aware you don't lose muscle mass in your face when you cut. From what you describe however I doubt losing muscle mass there is the problem anyway. What exactly is happening to your face I don't know for sure unfortunately. Not eating healthy could be something that is more likely to contribute than losing muscle mass though. See this study for instance: http://www.ncbi.nlm.nih.gov/pubmed/12540393

If this time has been emotionally taxing, I would not rule out stress as a factor either.Try to eat healthy again (apart from the occasional burger), make sure you eat at least enough to sustain your weight and try to get back into a good place mentally. See if that helps. Good luck.

[ladytina]

Hey fellas. To make it short...

I have lost around 30 pounds in the past 7 months or so WITHOUT EXERCISE (185-155). Just calorie deficit, eating less calories. Eating pretty much whatever I feel like, just once a day. (candy/junk food included)

I have lost muscle mass WITHOUT a doubt.

HOWEVER, I'm curious... would I look different had I done it with exercise (pure cardio... I dont lift weights)? And what I mean by that is, physically, would I look better? (look of skin/shape of face/body). AGAIN, without weight lifting, just cardio.

I know it's ****** but its something I've been wondering. Thanks for the help.

EDIT: ALSO, I'm planning on lifting some weights soon to regain muscle mass... Would that work and make up for the muscle lost?

Cool.......

[RAV3N]

My main concern is... let's say I would have taken different paths to get to where I am NOW.

A) The exercise path with a healthy diet.

or

B) The calorie deficit diet eating healthy/junk food, no exercise path.

Both got me to the same goal but what are the challenges or results that I will face by going with B instead of A? Aside from looking more toned/defined.

Im mostly worried about the shape of my body/face perhaps not being the best they can be due to some stored fat that wasn't burned by exercise at any point, also the loss of muscle mass in my body shape / face structure that might have me looking a bit more ******* like than Id like.

ALSO, if I start exercising NOW, after the path I took, will I be okay?

I already have a heavy bag, which I only use about once every two weeks. I feel strong, my stamina feels okay... But I could be fooled since I haven't physically tested myself against another person so I cant measure what real strength / fortitude feel like.

There is nothing wrong with losing weight in the way that you did but if you did exercise and had a healthy diet you would already have created good habits.

Now you should start exercising and start eating good foods.

Write up a exercise regime and really get into it.

And when I say hit the heavy bag I mean like every second day at least, get a round timer for your phone and you are set for some exercise that you will enjoy.

[Hype job]

The best exercise to do when dieting on a calorie deficit is resistance/strength training to retain whatever muscle mass you have before going on the diet.

Also it's important you get 1gram of protein per pound of lean body mass, you can work this out by doing a BodPod test to find out your body fat% and LBM or by using calipers to get a good estimate.

I'd say get at least 100grams of protein on the calorie deficit.

Protein and resistance training on a calorie deficit is key to retaining muscle mass and bone density and losing fat.

[The Problem Child]

As far as I am aware you don't lose muscle mass in your face when you cut. From what you describe however I doubt losing muscle mass there is the problem anyway. What exactly is happening to your face I don't know for sure unfortunately. Not eating healthy could be something that is more likely to contribute than losing muscle mass though. See this study for instance: http://www.ncbi.nlm.nih.gov/pubmed/12540393

If this time has been emotionally taxing, I would not rule out stress as a factor either.Try to eat healthy again (apart from the occasional burger), make sure you eat at least enough to sustain your weight and try to get back into a good place mentally. See if that helps. Good luck.

I see, good to hear.

And thinking about it, it's just age, really... and not eating the most nutritious type of foods could have something to do with it. I don't pay ANY attention to any nutritional values / protein / etc.

Last time I weighed this amount, I was 18-19. Now I'm 25. I wish I had done this earlier, feels like I lost precious years of my youth just sort of not looking/feeling my best and it sort of translated into my more secluded / sedimentary type of lifestyle as opposed to the one I had during my teen years.

It has been a factor, it really has. My personality has changed as well some. It has caused me several bad moods, and I treat people colder. Not disrespectful or mean, just cold. I am more focused on whats going on with me inside / out than however other people are feeling or might feel, if that makes any sense. It used to be the opposite these past few years.

I eat out a lot so I will try to hit Subway type of places more often than a Wendys persay.

What's been HARD to cut out has been Chocolate. My body NEEDS it. It gets to that point. I have to have at least 1 per day and I struggle going to sleep without thinking about it. lol.. Candy is a major enemy. I haven't been able to find a healthy substitute for it like I did with Sodas... I got addicted to water.

I truly appreciate your help and time brother.

[The Problem Child]

There is nothing wrong with losing weight in the way that you did but if you did exercise and had a healthy diet you would already have created good habits.

Now you should start exercising and start eating good foods.

Write up a exercise regime and really get into it.

And when I say hit the heavy bag I mean like every second day at least, get a round timer for your phone and you are set for some exercise that you will enjoy.

I do need to start creating good habits, I will put my foot down starting tomorrow. I'm determined.

ALSO, to keep it honest and confess myself, I have been eating once a day for 80% of this journey. Yep... bad, I know.

I have eased into eating twice a day and it hasn't been hard. What's been hard is cutting candy... specially chocolate.

I'm now focusing on straightening these bad habits, and putting myself in a healthier lifestyle.

I have decided that tonight at midnight, a new phase starts for me. NO MORE chocolate, only fruits. It will be hard but I am determined. Trust me. Also, I will divide my daily calories into two meals per day, and eat fruits in between? How does that sound?

(I have ALWAYS eaten twice a day btw, I dont have breakfast because I always wake up around 11AM, I study during the day, work at night and go to sleep around midnight)

Whats the best source for protein?

MY GOALS starting tomorrow:

- Eat Cleaner / Healthier Foods
- Fruits Not Candy
- Divide daily calories into two/three meals
- NO MORE chocolate until I learn to control the craving (will I go insane if I eliminate it forever? lol)
- Take Alive! Vitamins Daily (I felt better when I consumed them)
- Get Daily Protein Source
- Weight/Strenght Training

WHAT ELSE should I implement?

[The Problem Child]

The best exercise to do when dieting on a calorie deficit is resistance/strength training to retain whatever muscle mass you have before going on the diet.

Also it's important you get 1gram of protein per pound of lean body mass, you can work this out by doing a BodPod test to find out your body fat% and LBM or by using calipers to get a good estimate.

I'd say get at least 100grams of protein on the calorie deficit.

Protein and resistance training on a calorie deficit is key to retaining muscle mass and bone density and losing fat.

Thanks for your PM broski.

Whats the best source to get that protein from?

AND in my case, I need to GAIN aside from retaining muscle... so I should do weightlifting & resistance as well?

I should have never gained all this weight in the first place. Seriously. It's good that I feel this frustration because it reminds me to never get back to that place.

[RAV3N]

I do need to start creating good habits, I will put my foot down starting tomorrow. I'm determined.

ALSO, to keep it honest and confess myself, I have been eating once a day for 80% of this journey. Yep... bad, I know.

I have eased into eating twice a day and it hasn't been hard. What's been hard is cutting candy... specially chocolate.

I'm now focusing on straightening these bad habits, and putting myself in a healthier lifestyle.

I have decided that tonight at midnight, a new phase starts for me. NO MORE chocolate, only fruits. It will be hard but I am determined. Trust me. Also, I will divide my daily calories into two meals per day, and eat fruits in between? How does that sound?

(I have ALWAYS eaten twice a day btw, I dont have breakfast because I always wake up around 11AM, I study during the day, work at night and go to sleep around midnight)

Whats the best source for protein?

MY GOALS starting tomorrow:

- Eat Cleaner / Healthier Foods
- Fruits Not Candy
- Divide daily calories into two/three meals
- NO MORE chocolate until I learn to control the craving (will I go insane if I eliminate it forever? lol)
- Take Alive! Vitamins Daily (I felt better when I consumed them)
- Get Daily Protein Source
- Weight/Strenght Training

WHAT ELSE should I implement?

You need to eat breakfast (after you wake up).

I personally eat 5 meals a day, it keeps your metabolism going.

Eat lean sources of protein like tuna/salmon or chicken/turkey breast but any lean meat will do.

Also eat low gi carbs like rolled oats for breakfast, brown rice for lunch (lunch is a good time to load up on your daily carbs) and bean salads.

You can also limit your carb intake at dinner if you arent doing a lot of physical activity.

Feel free to have a cheat meal once per week as a reward.

This is just some basic things you can do but I also know that Jas really into diet if you want to pm him some tips as well.

[JokerOfAces]

Lemme tell you this G. There is a way you can stay close to your current weight and add strength and muscle. You will gain some weight because of muscle mass but your body will start becoming a new mold.

First. Your diet you MUST change it. You must drop the carbs brother. You MUST. I stopped eating carbs all together for like two months. Sugar is basically a poison and so is flour. If you cannot stop eating refined sugars and flours do not continue reading because you wont be able to handle this. There are scientific studies confirming that cancer cells eat sugars, just something to think about. If you have been eating low calorie and consuming alot of candies and carbs you have neglected all of your bodies nutrition. In the other hand you have been providing any cancerous cells in your body all the nutrition they need to thrive. Be careful man sugar can be as bad as drinking and smoking. Its an addiction.

Second. You need to eat only fats and protein. Basically ketosis. Mine wasn't exactly ketosis because but I still got the effects from ketosis checking up on it via keto sticks that they sell at CVS. How many calories have you been eating? I was eating probably up to 3000 to 4500 calories every single day. Never lost a pound never put one on either.

In three weeks I went from incline benching 205 to 245 but I worked hard for it. I went to the gym constantly. My pecs were freaking huge and my back was scultped.

You can do it too. But how bad do you want it?

[Hype job]

Lemme tell you this G. There is a way you can stay close to your current weight and add strength and muscle. You will gain some weight because of muscle mass but your body will start becoming a new mold.

First. Your diet you MUST change it. You must drop the carbs brother. You MUST. I stopped eating carbs all together for like two months. Sugar is basically a poison and so is flour. If you cannot stop eating refined sugars and flours do not continue reading because you wont be able to handle this. There are scientific studies confirming that cancer cells eat sugars, just something to think about. If you have been eating low calorie and consuming alot of candies and carbs you have neglected all of your bodies nutrition. In the other hand you have been providing any cancerous cells in your body all the nutrition they need to thrive. Be careful man sugar can be as bad as drinking and smoking. Its an addiction.

Second. You need to eat only fats and protein. Basically ketosis. Mine wasn't exactly ketosis because but I still got the effects from ketosis checking up on it via keto sticks that they sell at CVS. How many calories have you been eating? I was eating probably up to 3000 to 4500 calories every single day. Never lost a pound never put one on either.

In three weeks I went from incline benching 205 to 245 but I worked hard for it. I went to the gym constantly. My pecs were freaking huge and my back was scultped.

You can do it too. But how bad do you want it?

GTFO with that broscience homie.