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Anonymous
hey /fit/
ive been reading vento's book, and just finished. everything sounds great and is all gravy with me except one concept that he was unclear about. this concept was the 'starvation response' as he called it. in his 'program' he says to eat roughly 400-500 calories less than what your body needs on a daily basis. he says that if you have a larger calorie deficit than that, your body will go into the starvation response. my confusion lies here: he says that exercise is the key to fat loss. makes sense, but lets say i do a good amount of cardio every day, 30-45 minutes of cardio. i also eat PERFECT, everything from 6 meals a day, to carb and calorie tapering, no processed foods, with a 400 calorie deficit from food alone. IF i do the cardio, i burn about 400 (rough guess) calories per session. -400 from cardio and -400 from food per day is an 800 calorie deficit! this sounds great, as this adds up to about 2lbs of fat loss per week.

but according to him, 800 calories is too big of a deficit, and my body will engage in the starvation response. basically what im confused about is this: do i have to count what i burn from exercise in my calorie consumption/deficit? or if i have a good nutrition at the perfect amount of calories, can i work out a hypothetical 'unlimited' amount without initiating the starvation response. because if that is so, 'theoretically' i could eat 3500 calories per day, burn 3500 calories per day, and lose 1 pound of fat per day (i know it doesn’t work like that, but im just talking in theory). sorry for the long post, in b4 moar SQUATZ/vitamin water and shit like that, a serious discussion would be nice. pic unrelated
>> Anonymous
yes you need to count exercise losses as well.

it's important to note that "starvation response" comes when you are consistently below that threshold. if you spend a week or two with a >600 cal/day deficit, your body adjusts its metabolism. so a day or two here and there does not trigger the response in most people.

also, once you are used to a 4-600 cal/day deficit, you can work up to larger deficits without triggering the response (provided you have the fat to lose; if you're already in olsen twin territory, starvation response comes quicker).
>> Anonymous
>>188124
but from reading his book, he made it seem that even something as small as 4-5 hours between eating creates a SMALL amount of the starvation response. and what would i do on my off days? should i eat matenence level calories from food on workout days, and then cut cals but 400 on rest days? still kinda confused, because he never mentioned this in his book
>> Anonymous
>>188142
ok, now i haven't read his book, but just common sense tells me, i don't think that the body reacts to lack of food with a "preserve energy stores at all costs" in anything like a span of a few hours.

starvation is a long occurring process, not something that occurs from skipping a meal or two.
>> Anonymous
bump for more imput
>> Anonymous
last bump before bed
>> Anonymous
so if you are eating like 700, 800 calories for two days and suddenly switch it up to 1500 calories-- no starvation response?
>> Anonymous
>>188211
no i think it has to be more like 1400 calories and then 2000
>> Anonymous
>>188147
the so called starvation response is a cascade of effects that start quickly, though the results aren't all immediately obvious. your body is not a machine, it doesn't just flip a switch. that being said, if you keep forcing your body to anticipate not getting enough calories, it WILL compensate (you would see this in slower gains, for example).

deficit=calories eaten-calories burned. too big a deficit, your body will burn muscle over fat for calories preferentially, since muscle is more expensive for your body to maintain.