Glucocorticoid Member

Don't worry about BMI, it's useless for your purposes.

http://www.myfitnesspal.com/topics/show/603152-you-will-lose-your-lean-mass-if-you-just-do-cardio

It's true that you can afford to make less mistakes overall when you are leaner and close to your goal (in terms of preserving LBM and fat loss). But that doesn't mean everyone has to count nor eat back exercise calories. You can just create less of a deficit than the grossly large one that MFP calculates.

I chew on winterfresh gum everyday .. and I've lost weight. It's not for everyone though, some people have to use Big Red.

Reality says otherwise.

Don't worry, you don't have to go back to just doing cardio and the soreness should fade as you long you stick to a routine. Despite what people are saying, constantly being sore all the time doesn't matter - if anything, you'd want to avoid that sort of thing.

Soreness has nothing to do with growth/muscle tissue or fat loss, so no I don't really care for being sore.

^This. Same goes for "healthy" and "unhealthy".

No, it's not.

No, it's not pointless to train them. Train them as you would any other muscle - the abdominals aren't special. You should also understand that spot reduction is nonsense.

I hear Buddhism is pretty anabolic.

I never claimed there were no changes. Of course there's going to be changes when you are in a deficit. Also note that the strength training group had a lower RER (respiratory exchange ratio). Lower RER is an indicator of a higher rate of fat oxidation. I should also add that the same folks (Kraemer et al) conducted an…

Read my previous post that I addressed to crissanderson of some of my comments on the study. Particularly note the fact about who the subjects were of the study. Also note that caloric intake/protein intake was not monitored. Also read my post shortly after that about how there are so many factors that can affect the…

Sure, you can in certain situations. It will just depend on the factors I listed. Once you get extremely lean, cardio will not be enough in a significant deficit for most people. One will need a high tension muscle stimulus to optimally retain LBM (along with adequate protein intake and other requirements). Which is not to…

Do you honestly think it's this simplistic? So people just lift weights for fun while in a deficit? An hour of low intensity cardio won't usually cause problems, but let's take it to another extreme - three hours of high intensity cardio, done multiple times a week. As you go to a higher and higher states of intensities,…

Read the actual study - it's free. http://jap.physiology.org/content/83/1/270.full

There's nothing wrong with the study. Here's a quote from the conclusion: Well I take that back, there's plenty of things we need to be aware of with the study - one important point being that caloric/macronutrient intake was NOT controlled. Nevertheless, the results aren't groundbreaking - they're actually what one would…

Did you actually read the study? If you did, you'd see how wrong that interpretation is.

I agree that acute GH release will only serve to help lipolysis. Here's another one. http://www.ncbi.nlm.nih.gov/pubmed/16213174

Can you elaborate? What are you referring to specifically?

Right, the studies that you are thinking of are outdated - what I posted is more recent. I realize that 30-40 cal/lb of muscle is still the common belief (despite it being wrong), but it's better than what used to be spread (100 cal/lb). In terms of fat loss, the benefits of weight training are more indirect - it's more to…

Adding on muscle does increase metabolic rate - just not to any significant degree. The study below shows that adding on one pound of muscle means you burn an additional 6 calories per day. Gaining 10 pounds of muscle (which is not something that will happen overnight) means you burn an additional 60 calories per day.…

You don't need to count the expenditure from exercise. Here is an alternative, simpler, and just as effective approach: 1. Forget about the deficit that MFP calculated for you. 2. Figure your maintenance intake (this is not your BMR, this is how many calories you'll need to eat per day to neither gain nor lose weight -…

The differences are negligible and will not matter. The best time of day to workout is when you can do it consistently (which is not to say that you have to train everyday).

You're thinking of a refeed. Nicky's advice can be useful to someone who is dieting and alread fairly lean, there is often a benefit into incorporating regular refeeds/full diet breaks when dieting. There are psychological as well as physiological benefits. Some of the benefits of the latter are refilling muscle glycogen,…

You don't need to count the expenditure from exercise. Here is an alternative, simpler, and just as effective approach: 1. Forget about the deficit that MFP calculated for you. 2. Figure your maintenance intake (this is not your BMR, this is how many calories you'll need to eat per day to neither gain nor lose weight -…

Thanks for your input. Now go continue to spread your misinformation as you've done in other threads.

My initial post said how I feel about the phrase. I don't have to write an entire essay to explain myself - if I think it's an idiotic phrase, then I'll say so, so live with it.

Not saying you said that, I just don't want people to automatically conclude that a "small" deficit always equals better. Because it's not always the case, and not everyone has the same goal and is in the same situation as you are. But let's assume that the goal is to lose fat while preserving muscle mass - how large or…

Yeah, I don't disagree. But just so we're clear, automatically concluding that a 750 caloric deficit = bad is premature. Read the last 3 paragraphs of the article.