Crossposted from https://lemmy.today/post/31127120
27M. I have lost 5 BMI points, down to 30 from 35, in 5-6 months. I did simple CICO and resistance training (PPL split).
I am a bit exhausted of the caloric deficit now and want a break. I have felt like this before and taken a maintenance phase of 1 week and then continued cutting. Now that I am no longer obese, I feel less inclined to continue.
Should I recompose at my current weight or should I continue cutting? Ultimately I do want to get to at least 28 BMI or lower.
Any help and advice is greatly appreciated.
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Typically it’s a good idea to do maint for 3-6 months after a 6 month stint of dieting. You don’t have to, but I think it helps to take a break mentally (and maybe physically).
I don’t know about physically but mentally it feels good to maintain. It also gives a chance to find maintenance calories. I honestly don’t know what is my maintenance because I have been in a deficit for so long.
Well, physically there are a few things. Your maint calories will likely go up as you maintain, so things like NEAT will go up and you’ll be burning more calories over all (which means more food). You’ll be able to put on more muscle because of the extra calories which will help with fat burning, glucose disposal, and all sorts of other good stuff. Your joints will be happier with increased calories as the body is better at repairing damaged tissues in maint/surplus. Hormones should upregulate. Etc etc.
But the mental aspect is huge and definitely welcomed!
If you’re feeling burnt out, it’s probably best to switch to maintenance for a while. Whats your height/weight/bodyfat % currently?
I don’t know my body fat percentage. I am 6” and 105 kg.
This would help you estimate your body fat percentage. Personally I am comfortable bulking up to about 20% and then switch to cutting calories if I go above that. The only rule that is really important is how you feel. Cut until you are satisfied. Switch to maintenance when you need a break or you’re happy with the way you look
I am not able to place where I am in this. No one looks like me. There are parts of me that match every picture >15%.
I am not satisfied with how I look. I can see some muscle definition but not as much as I want.
Generally speaking if you want more muscle you will need to bulk. You could add 10lbs (gently) and then cut back down?
Bulking would put me in obese category again. I don’t want that
Hypothetical situation, you take my advice:
You bulk for 20 weeks gaining 5kg. Half muscle, half fat. You then cut for 2.5 weeks and drop the fat. Net gain 2.5kg muscle
You do that again. In just about a year you are sitting at +5kg of muscle.
So what? A few side effects. That extra 5kg of muscle burns calories just existing, which will help you burn fat in the future. It will make you more muscular. And your bodyweight has gone up, but you’re not more obese, you actually dropped your body fat percentage by (not quite but close) 5% by adding more muscle. All without the soul draining constant cutting. Anyway just a different way to look at it
It makes sense. I feel tempted to do it. I have been overweight all my life so bulking would be a first for me.
