If you ate nothing but your TDEE calories worth of cookies, you won't gain weight, but you'll lose muscle which will be replaced by fat in equal mass, and you'll end up chubbier and weaker despite weighing the same. It's not that hard to understand. Your body will recompose itself even if you aren't gaining or losing weight. These "thermodynamics" fags are completely missing the point and are misinforming noobs. Overall bodyweight means nothing - you could be lean at 175 and you could be chubby at 135. Body composition is what matters when it comes to fitness, and unless you're a fatass to begin with, macros and training is what's most important for building a good physique. I can't count how many examples of fatasses on Ozempic who starve themselves while having shit lifestyles and end up with skinnyfat alien builds that look awful. Taken to the extreme, you could be on a calorie deficit and still gain fat while losing most of your mass from muscle loss if you refuse to train or eat a proper diet.
>>76692971>Dr. Mike advertising butterHe married one of those North Korean BTS twinks?
>>76692971I thought he was the shortest and biggest man I've seen ever.how does his wife manage to beat him at both things?
>>76692971>you'll lose muscle which will be replaced by fat in equal massMuscle and fat don't have the same calorie densityFat is more calorically dense than fat, so you'd lose weight at maintainance if you were recomping fat into muscle. There's also the caveat of water retention, which is going to fluctuate your weight a lot even if your tissue mass is somehow staying the same.You would understand this if you weren't a fucking moron, but like every other two bit contrarian you're just looking for a way to disagree with the consensus so you can wank yourself off about how much smarter you are.As far as macros go, the practical advice is this:>If you aren't a vegitarian/vegan or on a calorie restricted diet you're almost certainly getting enough protein to grow muscle.>Trace amounts of fat are necessary for basic hormonal function, but the amounts required are extremely small. Most people would probably benefit from supplements (particularly omega-3) but otherwise outside of a calorie restricted diet you're almost certainly getting enough>There is no minimum quantity of carbs, but fibre has massive health benefits and most people should be eating more than they do naturally.And wow, it turns out that when you add all of that together the answer is "set your calories relative to your TDEE, check that you're getting enough protein and then adjust your macros to whatever is most sustainable for you". For some people that's high carb, for others it's keto, and there is no answer with statistically differentiable results in the long term from any other diet which matches the same principle
>>76693026>Fat is more calorically dense than fat, so you'd lose weight at maintainance if you were recomping fat into muscle.How calorically dense muscle and fat is is irrelevant to body composition. I'm not saying that for every gram of dry muscle you lose, you'll gain a gram of pure fat. It's a relative distribution. If you're eating junk and stop training, you WILL lose muscle even if you aren't gaining weight, so how is the weight maintenance possible if not for the fact that you're simultaneously gaining fat?
>>76692971Any man <5’6 with overdeveloped legs should be forced to wear an Oompa Loompa costume in public to showcase how truly goofy dwarfmoded they look
>>76692971>Your body will recompose itself even if you aren't gaining or losing weight.prove it
>>76692971>you'll end up chubbier and weaker despite weighing the samehttps://doi.org/10.1186/s12986-024-00795-y>ObjectivesTo investigate (1) the associations between body composition and whole-body, liver and muscle insulin sensitivity, and (2) changes in body composition and insulin sensitivity and their relationship after a 12-week isocaloric diet high in mono-unsaturated fatty acids (HMUFA) or a low-fat, high-protein, high-fiber (LFHP) diet.>no significant differences in bodyfat percentage at 12 weeks between diets
>>76693618>the group that ate more protein ended up with higher bf% and less muscle massWhat the fuck?
>>76692971Stay fat retard
>>76692971>calorie deficit and still gain fathas never happened, ever
>>76692971A picture paints a 1000 words
>>76693658Roider"s cycling off don't exist.
>>76693697lets see some DEXA scans
>>76692971I think everybody knows a lean, and muscular guy at 180lbs is healthier than a skinny fat guy at 170lbs. Cico and thermodynamics is about weight loss, not about whether your body cannibolises its muscle for energy or not. You eat less, you will lose weight You eat less than your daily energy expenditure, you'll lose weight. It's that simple.
>>76692971
>>76693048>How calorically dense muscle and fat is is irrelevant to body compositionYes it is you fucking moron you just said you're running at your TDEE.>I'm not saying that for every gram of dry muscle you lose, you'll gain a gram of pure fat>If you ate nothing but your TDEE calories worth of cookies, you won't gain weight, but you'll lose muscle which will be replaced by fat in equal massfaggot>It's a relative distribution. If you're eating junk and stop training, you WILL lose muscle even if you aren't gaining weight, so how is the weight maintenance possible if not for the fact that you're simultaneously gaining fat?If you're training hard, eating enough protein and getting enough calories you won't lose muscle. You'll feel like dogshit, and if you're on a diet you'll be hungry 100% of the time, but people have done these studies repeatedly and food quality has generally predictable effects which don't include muscle growth
>>76692971If you eat your TDEE in calories while stopping all form of exercise it doesn't matter what type of food you eat, you will not gain any fat since fat balance is determined by energy balance.It is the muscle mass that will drop which will decrease your bodyweight and increase your bf% and keeping your fat mass the same by weight.Muscle has nothing to do with fat mass.Sure you're right that you will get chubbier and weaker eating your TDEE in calories coming from cookies and ice cream and no exercise, but your bodyweight won't stay the same, it would actually drop.>>76693026>Muscle and fat don't have the same calorie densityDoesn't matter, starting a junkfood low protein low micronutrient diet in which you are eating your TDEE in calories and massively decreasing the amount of exercise makes you lose muscle is not because muscle is being used for energy purposes.That muscle is lost by simply there not being enough amino acids coming in from the diet which is what muscle proteins in your muscles are composed of AND because exercise is what stimulates muscle to grow which in effect is also what stimulates muscles to not shrink, since muscle is either stimulated with exercise or it is not and therefore shrinking.>>76693048if you're truly eating your TDEE in calories you won't gain any fat no matter how trash you make your diet or overall lifestyle, you will however increase your bf% and make yourself look fatter only because you have less lean mass in your body not because you are gaining any fat.
>>76693618completely untrained subjectssubjects with a massive 34 to 39 bodyfat percentagethe lower protein diet(14% of calories) had subjects eat at the least 1.6g of protein per kilogram of lean mass every day so it doesn't represent a trash diet like in the scenario in the OPalso, pic related
>>76693026I'm 72kg. Do I need not to worry about eating at least 70g protein every day if I'm at maintenance?
>>76693020you mean 3 thing right?>short>big>man
>>76693907>Doesn't matter, starting a junkfood low protein low micronutrient diet in which you are eating your TDEE in calories and massively decreasing the amount of exercise makes you lose muscle is not because muscle is being used for energy purposes.Sure, but the "not doing any exercise" part of that sentence is responsible for basically all of your muscle loss>That muscle is lost by simply there not being enough amino acids coming in from the diet which is what muscle proteins in your muscles are composed of AND because exercise is what stimulates muscle to grow which in effect is also what stimulates muscles to not shrink, since muscle is either stimulated with exercise or it is not and therefore shrinking.Even if you eat like crap, you're almost certainly still getting enough protein outside of the caveats I gave. You'll probably have other side effects (bad skin, feeling fatigued, ulcers etc.) but it will have little direct effect on muscle growth>>76694082If you track your macros for a typical day, you'll almost certainly find you get that much protein without thinking about it. I generally eat about twice that normally without deliberately trying to eat more protein at maintainance.There are about 8 different caveats I could give, and generally it's always better to eat filling, nutritious foods but regardless a typical person has enough protein in their diet to maintain their physique with regular exercise at maintenance.
