Your metabolism will shut down slowly until you start gaining weight in shat was previously your cutting bmr
Calories dont exist just listen to your body

>>77148763
you don't need 1500 or anything close.
a 1000-1100 deficit will get you there as well.
make sure you eat enough fats, protein, rest carbs, and create the deficit with LISS cardio (just walk 12k - 20k steps per day and / or do home trainer).

>>77148767
not true

>>77148763
look up PSMF
used to think crash diets were a scam, turns out these have by far the best time/result ratio for seasonal cuts

It's a lot easier to just learn how to do long fasts, 16-48+ hours. It sucks ass for the first day but after that it gets better. You create huge deficits that are difficult to fill back in because you'll probably get full before you eat enough calories to make up for it in one meal.
Subjectively, I've found that I feel sharper and more alert while hungry, especially over longer periods, and that my strength doesn't really decrease during a fast. I do one every couple weeks or so.
Drink water and electrolytes during it (not the sugary bullshit ones though get the no calorie ones) and you'll be okay.
>>77148806
>LISS cardio (just walk 12k - 20k steps per day
Waste of time unless anon is completely sedentary. People go nuts over getting a certain amount of steps in but the study that prompted the craze was aimed at Japanese people in their 80s and 90s, not young people in their 20s. Anon is not making a deficit big enough to drive noticeable weight loss by walking at an intensity too low to even make him breathe hard, simple as, unless he's going for hours at a time (which he almost certainly is not).
Better to just do actual cardio instead.

>>77148873
>>77148806
thanks
>>77149031
so you are saying that adding ~5k steps daily does nothing to help with weightloss?

>>77148806
This is good except you don't fucking need fat if you already are fat you are not gonna magically go low test by decreasing fats in fact you will get higher test eating high carb

>>77148763
be careful with volume. less sets, but higher intensity is good. clusters, rest pause. main thing is to stick to kcal, if you are going crazy and feel like a choco bar will fit your macros and alleviate craziness and help you stick to low kcal, eat it vs healthy food. s t i c k t o d e f i c i t

>>77149620
liss preferentially burns fat. higher intensity - burns carbs and when out of carbs, muscle. low zone 2 intensity - burn carbs a bit then shift to fat oxidation. liss is zone 2. you can walk a ton and it will just burn mostly fat. fasts are ok but it's still about total kcal deficit, if you fast then pig out you might end up having a smaller deficit than if you just stuck to your daily deficit, depends on your personality. fatloss is 90% mental.

>>77149816
>liss is zone 2. you can walk a ton and it will just burn mostly fat.
Light walking is NOT zone 2. A light jog can be zone 2, a ruck can be zone 2, biking can be zone 2, but just adding more steps to your day at the same intensity as every other step you take does jack shit to drive adaptation to your cardiovascular system and burns maybe a handful of extra calories, making it a waste of time compared to just running or swimming or something else.
Also, your model for how intensities burn energy sources is completely wrong. High intensity activity does not fucking burn muscle, not until you hit the point of rhabdo (which is way, way beyond the intensity most athletes ever get to). Try actually reading about how ATP works and is produced before posting some dumb shit like this.

77150513
>you don't burn calories from walking
topkek
>High intensity activity does not fucking burn muscle
right, it only kills your gains

>>77148763
I'm just starting week 11 of a ~1100 calorie deficit and I feel like a zombie. I am so tired.