The (should be obvious) keys to Physique success.

[The True Adonis]

1. Caloric deficit until you are happy with your level of body fat and look.
2. Maintenance calories.
3. If you go above maintenance, do not do it for long periods of time or an extended duration.  The only real reason to go above maintenance is purely for pleasure reasons and satisfaction.  No other reason to do so and all of your food wants should be satiated within your maintenance calories anyways.
4.  Going above maintenance will not build any more muscle, at least for a lifetime natural.  Above maintenance is only for pleasure reasons as noted above.
5.  Fill your caloric maintenance and deficit with whatever you want.


Why is is so difficult for 99 percent of the population? (and even most Getbiggers) 

[NaturalWonder83]

What's your thoughts on super low once in a while or once a week
Like close to 1000 for the day?

[The True Adonis]

What's your thoughts on super low once in a while or once a week
Like close to 1000 for the day?

If thats what you wanna do, do it.

Its not necessary at all though.  Just stick with a slight deficit, ride it out until you are happy with your look, then resume with maintenance.  Should be able to maintain whatever bodyfat, even extreme low if you want with this approach.  No reason for punishing yourself unless you enjoy those kinds of things.

I think the most people are simply impatient and can't ride a slight deficit out when that is by far the easiest approach. 

[V Man]

1. Caloric deficit until you are happy with your level of body fat and look.
2. Maintenance calories.
3. If you go above maintenance, do not do it for long periods of time or an extended duration.  The only real reason to go above maintenance is purely for pleasure reasons and satisfaction.  No other reason to do so and all of your food wants should be satiated within your maintenance calories anyways.
4.  Going above maintenance will not build any more muscle, at least for a lifetime natural.  Above maintenance is only for pleasure reasons as noted above.
5.  Fill your caloric maintenance and deficit with whatever you want.


Why is is so difficult for 99 percent of the population? (and even most Getbiggers) 

I don't know why it is so difficult. I mean, Every single person on the planet is 100% genetically identical to anyone else, so whatever works for one person must automatically work for everyone else. No other factors need to be considered. Ever. Mind closed.

[The True Adonis]

I don't know why it is so difficult. I mean, Every single person on the planet is 100% genetically identical to anyone else, so whatever works for one person must automatically work for everyone else. No other factors need to be considered. Ever. Mind closed.

There are people out there who can get ripped and stay ripped eating over maintenance calories?   

Who are these people?

[_aj_]

So, according to these principles, a natty can't ever put on any additional muscle?

[The True Adonis]

So, according to these principles, a natty can't ever put on any additional muscle?

Sure you can, it just does not need over maintenance calories to do so at all.

[Twaddle]

Sure you can, it just does not need over maintenance calories to do so at all.

So what is the max amount of muscle a natty could put on without going over maintenance?   

[The True Adonis]

So what is the max amount of muscle a natty could put on without going over maintenance?   

The same amount they would if they went over maintenance.  The object is to stay as close to maintenance in the long run once goals are met.  Adjust to slight deficit when needed and go over maintenance only for pleasure or fun, no other reason to do so.

[Twaddle]

1. Caloric deficit until you are happy with your level of body fat and look.
2. Maintenance calories.
3. If you go above maintenance, do not do it for long periods of time or an extended duration.  The only real reason to go above maintenance is purely for pleasure reasons and satisfaction.  No other reason to do so and all of your food wants should be satiated within your maintenance calories anyways.
4.  Going above maintenance will not build any more muscle, at least for a lifetime natural.  Above maintenance is only for pleasure reasons as noted above.
5.  Fill your caloric maintenance and deficit with whatever you want.


Why is is so difficult for 99 percent of the population? (and even most Getbiggers) 

The same amount they would if they went over maintenance.  The object is to stay as close to maintenance in the long run once goals are met.  Adjust to slight deficit when needed and go over maintenance only for pleasure or fun, no other reason to do so.

So, to lose weight, we need to be in a caloric deficit (#1).  However, to gain muscle, there is no reason to go over maintenance calories?   

[FREAKgeek]

Maintenance calories is largely a function of your lean mass amount and activity level, so it will and can change, natty or not. Besides caloric amounts, the the body also needs an adequate amount of carbohydrates, protein, fat, vitamins, minerals for optimal gains. You really need to clarify that.

[Never1AShow]

1. Caloric deficit until you are happy with your level of body fat and look.
2. Maintenance calories.
3. If you go above maintenance, do not do it for long periods of time or an extended duration.  The only real reason to go above maintenance is purely for pleasure reasons and satisfaction.  No other reason to do so and all of your food wants should be satiated within your maintenance calories anyways.
4.  Going above maintenance will not build any more muscle, at least for a lifetime natural.  Above maintenance is only for pleasure reasons as noted above.
5.  Fill your caloric maintenance and deficit with whatever you want.

Why is is so difficult for 99 percent of the population? (and even most Getbiggers) 

It is hard because "maintenance calories" will be low enough that you will always be hungry.  Counting calories is hard and tedious and requires in many instances foregoing eating out.  It is also hard because eating junk to fill your maintenance calories can lead to binging and thus eating excess calories.

Going lo carb will usually lead to a low calorie maintenance type diet without the strict counting.  It also allows you to eat somewhat normal in the real world just by foregoing the carbs and filling up beyond the meat portion with veggies and salads.

[Mr Anabolic]

It's not that simple.  When you restrict calories, your body figures it out pretty quickly and fat loss stops.  The older you are, the faster this occurs.  For a natty, there is a very fine line between fat loss and muscle loss.

[V Man]

There are people out there who can get ripped and stay ripped eating over maintenance calories?   

Who are these people?

Who said that?

"Maintenance calories" are going to vary person to person, and not just because of their weight and lifestyle. 2 different people could weigh 150lbs, and do exactly the same thing every day. Does not mean their "Maintenance calories" are going to be the same. Genetic factors come into play and there really isn't any way to measure how fast someones metabolism is. So then it becomes trial and error. Maybe that is why it is so difficult for a lot of people.

[chokeslam]

This is what I've been doing for the last couple years. In the last year, I've stayed within about 5lbs of my ideal physique. I would love to be leaner (got a bit blurry during some stressful periods), but all I need to do is lower the caloric intake for a bit or cut hard for a tiny bit. Bam. Back in shape. No stress on the body, no extreme drug use (I do use PEDs, but very sparingly) and that's it. Look good all the time... why not? Healthy all the time... why not?

When I see people bragging on social media that they're not eating grandma's Thanksgiving dinner because they're "dieting" I am fucking disgusted. And when people brag to me that they ate a chicken breast and salad without any salad dressing, I look at them with disgust. I don't care - food should be enjoyed. Just don't go fucking haywire and become a delusional perma bulker or traditional bodybuilder. It's so gluttonous.

[V Man]

Oh, and btw...last time I dieted down I decided to give your "calorie is a calorie" theory a try. The first 4 weeks of my diet was around 2400 cals / day of roughly 40% carbs, 40% prot, and 20% fat. Saw slight improvement but nothing dramatic. Then switched to my typical low carb diet....caloric intake was still at 2400. The next 3 weeks I saw a dramatic improvement. So say what you want, but I know that for me, low carb works best.

[_aj_]

This is what I've been doing for the last couple years. In the last year, I've stayed within about 5lbs of my ideal physique. I would love to be leaner (got a bit blurry during some stressful periods), but all I need to do is lower the caloric intake for a bit or cut hard for a tiny bit. Bam. Back in shape. No stress on the body, no extreme drug use (I do use PEDs, but very sparingly) and that's it. Look good all the time... why not? Healthy all the time... why not?

When I see people bragging on social media that they're not eating grandma's Thanksgiving dinner because they're "dieting" I am fucking disgusted. And when people brag to me that they ate a chicken breast and salad without any salad dressing, I look at them with disgust. I don't care - food should be enjoyed. Just don't go fucking haywire and become a delusional perma bulker or traditional bodybuilder. It's so gluttonous.

Man on gear doesn't diet, looks decent anyway.

We need the "Lincoln shot" poster over here.

[calfzilla]

Man on gear doesn't diet, looks decent anyway.

We need the "Lincoln shot" poster over here.

Sorry but the getbig charter dictates that the "aw geez, not this shit again" is more appropriate.

[The True Adonis]

It's not that simple.  When you restrict calories, your body figures it out pretty quickly and fat loss stops.  The older you are, the faster this occurs.  For a natty, there is a very fine line between fat loss and muscle loss.

Not if you are lifting weights 2-3 days a week and eating around 2000 calories daily.

[Jenetics]

It's not that simple.  When you restrict calories, your body figures it out pretty quickly and fat loss stops.  The older you are, the faster this occurs.  For a natty, there is a very fine line between fat loss and muscle loss.

I totally agree with the above. I have been in comfortably a 1,000 cal deficit for around a year and my fat loss has stopped. I am stuck at 8%bf or thereabouts at around 210lbs, 185cm. I'm considering going to maintenance cals now as I may increase muscle mass and therefore lower bf %, even if I don't lose any actual body fat. Sound like a plan?!

[_aj_]

I totally agree with the above. I have been in comfortably a 1,000 cal deficit for around a year and my fat loss has stopped. I am stuck at 8%bf or thereabouts at around 210lbs, 185cm. I'm considering going to maintenance cals now as I may increase muscle mass and therefore lower bf %, even if I don't lose any actual body fat. Sound like a plan?!

Pics of 210@8% or STFU

[Jenetics]

Pics of 210@8% or STFU

No problem...










photo sharing

[_bruce_]

Great list Aedonix!

Jenetics, I presume you're clean...

[Jenetics]

Great list Aedonix!

Jenetics, I presume you're clean...

Not entirely, low doses every now and then. I'm not training for size, never wanted to be a mass monster.

[Twaddle]

No problem...










photo sharing

Dubai, no less.  Awesome gimmick.