The Science of Fasting (3 Viewers)

[DaveXA]

I have a random question for this group. I kind of figure this is a good place to put health and fitness related stuff so apologies if it's detracting from the purpose.

There is lots of information 'out there' suggesting that all you need is to be in a calorie deficit to lose weight - which is kind of true - and that if you're lifting weights and in a calorie deficit, you'll lose weight and lean out.

This is not the case for me. I will easily pack on muscle and I won't get fatter but I will not lean out. I just pack on muscle, retain my fat and that's it - unless I also incorporate a good amount of cardio. Why? I guess it's just irritating to me to hear "just lift and eat in a calorie deficit and you'll lean out" - not for me.

I'm not remotely an expert, but I think we're all wired differently, and that includes our bodies. What gets u lean varies to some degree from person to person. With weights or resistance training, more weight isn't always better. Doing moderate weights and more reps works better for me than anything else in my experience. I never really did any counting calories though.

 

[CapitalCitySaint]

I'm not remotely an expert, but I think we're all wired differently, and that includes our bodies. What gets u lean varies to some degree from person to person. With weights or resistance training, more weight isn't always better. Doing moderate weights and more reps works better for me than anything else in my experience. I never really did any counting calories though.

I've never been big. I mean, I've gotten bigger at various times putting on weight but I've never been fat. That being said, the way I can put on muscle and retain fat without leaning out by lifting weights, leads me to believe if I was a man, I probably would have done well as a linebacker. LOL

But I agree with your sentiment. I've always leaned out super easily when doing cardio. Like when I used to be a runner. I also wasn't calorie counting then and still couldn't keep weight on. It's like the total opposite of how my body reacts to weight lifting.

During Covid when the gyms shut down, I was doing various forms of cardio & HIIT - running + dumbbell & resistance bands workout one day, long bike rides the next (which in SoCal, you have a lot of elevation variances so it's not like riding a bike in Houston where it's flat), hiking up the mountain, running steps at the convention center & biking back home. I was really skinny during covid but muscle was lacking. I also wasn't calorie counting then either & drinking a lot.

I just can't figure out why my body responds really well to cardio but not weights.

 

[Madmarsha]

I've never been big. I mean, I've gotten bigger at various times putting on weight but I've never been fat. That being said, the way I can put on muscle and retain fat without leaning out by lifting weights, leads me to believe if I was a man, I probably would have done well as a linebacker.

So you're a mesomorph?

 

[SaintInBucLand]

I have a random question for this group. I kind of figure this is a good place to put health and fitness related stuff so apologies if it's detracting from the purpose.

There is lots of information 'out there' suggesting that all you need is to be in a calorie deficit to lose weight - which is kind of true - and that if you're lifting weights and in a calorie deficit, you'll lose weight and lean out.

This is not the case for me. I will easily pack on muscle and I won't get fatter but I will not lean out. I just pack on muscle, retain my fat and that's it - unless I also incorporate a good amount of cardio. Why? I guess it's just irritating to me to hear "just lift and eat in a calorie deficit and you'll lean out" - not for me.

Everyone is not the same. While I only eat two meals per day, I tend to eat 7-8 eggs every morning with some ground beef or bacon, and then for my second meal I have a full ribeye most of the time at least 16oz or so and often paired with sweet potatoes, broccoli with real butter and cheese, or sometimes eggs again. If I had to guess my calorie intake is 2500-3000 per day on those two meals alone and it was what helped me go from 250+ to where I am now at 175-185.

On the flip side, I wanted to cheat and see what would happen if I went back to carbs and no intermittent fasting for a few weeks and I put on weight in a hurry at only about 1600-2000 calories.. I was eating what the FDA considers healthy foods, steel cut oatmeal, whole grain pasta and breads... not only did I gain weight, but my gerd and heartburn came back in force.

I'm back to eating mostly beef butter and eggs and already shed the weight I had put on and all the acid reflux issues are gone once again. Grains, whole or not just seem to be horrid for me. And it's not just gluten. The gluten free crap impacts me even more.

 

[CapitalCitySaint]

So you're a mesomorph?

Upon further review....I guess yes, I am.

 

[SoggyBottomBoy]

I've never been big. I mean, I've gotten bigger at various times putting on weight but I've never been fat. That being said, the way I can put on muscle and retain fat without leaning out by lifting weights, leads me to believe if I was a man, I probably would have done well as a linebacker. LOL

But I agree with your sentiment. I've always leaned out super easily when doing cardio. Like when I used to be a runner. I also wasn't calorie counting then and still couldn't keep weight on. It's like the total opposite of how my body reacts to weight lifting.

During Covid when the gyms shut down, I was doing various forms of cardio & HIIT - running + dumbbell & resistance bands workout one day, long bike rides the next (which in SoCal, you have a lot of elevation variances so it's not like riding a bike in Houston where it's flat), hiking up the mountain, running steps at the convention center & biking back home. I was really skinny during covid but muscle was lacking. I also wasn't calorie counting then either & drinking a lot.

I just can't figure out why my body responds really well to cardio but not weights.

I will probably get corrected by some gym expert on these boards, but here's what I think may be the cause. When you say you are trying to build muscle are you doing heavier weights and fewer reps? That is the recipe for bulking up. Less weight and more reps are for getting lean or more ripped. As I got older I switched to the latter and kinda regret going for the vanity of bulk when I was younger. I'm not thrilled about being in the moobs stage of life.

 

[Madmarsha]

Everyone is not the same. While I only eat two meals per day, I tend to eat 7-8 eggs every morning with some ground beef or bacon, and then for my second meal I have a full ribeye most of the time at least 16oz or so and often paired with sweet potatoes, broccoli with real butter and cheese, or sometimes eggs again. If I had to guess my calorie intake is 2500-3000 per day on those two meals alone and it was what helped me go from 250+ to where I am now at 175-185.

On the flip side, I wanted to cheat and see what would happen if I went back to carbs and no intermittent fasting for a few weeks and I put on weight in a hurry at only about 1600-2000 calories.. I was eating what the FDA considers healthy foods, steel cut oatmeal, whole grain pasta and breads... not only did I gain weight, but my gerd and heartburn came back in force.

I'm back to eating mostly beef butter and eggs and already shed the weight I had put on and all the acid reflux issues are gone once again. Grains, whole or not just seem to be horrid for me. And it's not just gluten. The gluten free crap impacts me even more.

That sounds a lot like me. I find myself super "reactive" to carbs. If I'm not eating carbs, a couple bites of a good steak and a salad and some broccoli

"Just eat less". My mom ate less and I never really heard her say things like "I'm starving" or even "I'm hungry". Me? "When's dinner, I'm famished?" The woman could eat a small square of a dark chocolate bar and be satisfied. Me? Eating a small amount of chocolate will always lead to me eating a large amount of chocolate. Her lunch could be a cup of soup and a couple saltines and maybe a couple cheese cubes or some fruit and that would satisfy her the rest of the afternoon. And not because she was ever on a diet. She wouldn't tell me I had no willpower but my body just worked different than hers. She was always fairly active but didn't exercise per se. I chalked a lot of it up to hers not being a generation that was raised on processed foods and me to the first generation that was bombarded with processed foods and HFCS by the '70s.

 

[CapitalCitySaint]

I will probably get corrected by some gym expert on these boards, but here's what I think may be the cause. When you say you are trying to build muscle are you doing heavier weights and fewer reps? That is the recipe for bulking up. Less weight and more reps are for getting lean or more ripped. As I got older I switched to the latter and kinda regret going for the vanity of bulk when I was younger. I'm not thrilled about being in the moobs stage of life.

I don't lift in the power lifter range. I aim for 8-12 rep range. It's also really hard for women to bulk, we just don't have the testosterone that men do.

I have built a ton of muscle over the past year. But it's so hard to lose the fat on top of it. I am not fat, don't get me wrong, any time I say something like that people roll their eyes and call me crazy...but I am also not leaning out like many other women who would just by lifting.

I am also doing significantly less cardio (15-20 mins 4x per week) lately because I focus on lifting. Strength training is really important for women as we age due to loss of hormones. I lost about 10 lbs last year lifting "heavy" (it's heavy for me and I always aim to increase weight or reps over time as long as I keep good form). But I had to couple it with an ish ton of cardio (30 mins + walking 3.5 miles 3-4 x per week)along with it and TBH, I just don't have that kind of time as part of a regular routine.

I guess maybe I should drop the weights to 3x/week and then do like 1 hour of cardio 3x/week.

I think someone mentioned it and I will acknowledge it that it's so hard to keep weight off now because of how sedentary I am. Like I do work out but when you consider that I work from home and am not getting enough steps/movement in like I would if I had to get ready for work every day, walk out to the car, walk to the office building, walk across the building to the restroom, walk to meeting rooms, walk to my car, etc etc, that's taking away a lot of movement that one would naturally get working outside the house. After I work out, I am usually not up for additional walking or another hour of time suck to get steps in. It's hard to find balance and it's hard to find enough time during the work day to get out and walk because of all the stupid meetings.

 

[CapitalCitySaint]

That sounds a lot like me. I find myself super "reactive" to carbs. If I'm not eating carbs, a couple bites of a good steak and a salad and some broccoli

"Just eat less". My mom ate less and I never really heard her say things like "I'm starving" or even "I'm hungry". Me? "When's dinner, I'm famished?" The woman could eat a small square of a dark chocolate bar and be satisfied. Me? Eating a small amount of chocolate will always lead to me eating a large amount of chocolate. Her lunch could be a cup of soup and a couple saltines and maybe a couple cheese cubes or some fruit and that would satisfy her the rest of the afternoon. And not because she was ever on a diet. She wouldn't tell me I had no willpower but my body just worked different than hers. She was always fairly active but didn't exercise per se. I chalked a lot of it up to hers not being a generation that was raised on processed foods and me to the first generation that was bombarded with processed foods and HFCS by the '70s.

LOL you and your mom sound like my mom and me. My mom will eat a small bowl of oatmeal in the morning and be satisfied until late lunch. I need 3 real meals per day. My mom can have ice cream or cookies or candy in the house, eat a small bowl or a handful of like M&M's and call it a day. If I have them in the house, I'm eating it all in 2 sittings or less. Every time I am around my female friends, they eat like dainty little ladies and I act like a rhinoceros. I wish I could have a few bites of something and feel full. Every single day (since I track my food) I am always hungry & have to constantly tell myself "you've had enough". My macros are balanced and I eat high protein. I am just a heathen. I long to be like normal people who don't have constant food noise telling them they aren't full yet & to have "just one more bite - maybe 3." My genetics, self control (and vanity) tbh really are what is keeping me from being the latest star of My 600 LB Life.

 

[Tapxe]

I've never been big. I mean, I've gotten bigger at various times putting on weight but I've never been fat. That being said, the way I can put on muscle and retain fat without leaning out by lifting weights, leads me to believe if I was a man, I probably would have done well as a linebacker. LOL

I know a team, but you'll have to barely play until your last contract there and go on to a probowl season with the new team.

 

[DaveXA]

LOL you and your mom sound like my mom and me. My mom will eat a small bowl of oatmeal in the morning and be satisfied until late lunch. I need 3 real meals per day. My mom can have ice cream or cookies or candy in the house, eat a small bowl or a handful of like M&M's and call it a day. If I have them in the house, I'm eating it all in 2 sittings or less. Every time I am around my female friends, they eat like dainty little ladies and I act like a rhinoceros. I wish I could have a few bites of something and feel full. Every single day (since I track my food) I am always hungry & have to constantly tell myself "you've had enough". My macros are balanced and I eat high protein. I am just a heathen. I long to be like normal people who don't have constant food noise telling them they aren't full yet & to have "just one more bite - maybe 3." My genetics, self control (and vanity) tbh really are what is keeping me from being the latest star of My 600 LB Life.

I'm like your mom. I don't need a lot to feel full. My 2 boys otoh, they eat, and eat and eat. Both of my girls are like me in that they can eat a small meal and be full.

My boys work out and are pretty active, mostly, and they are both aren't fat, but have a good bit more bulk than I do. They have the bulk I never had, kinda like my dad. It must have skipped me, lol.