What happens if you're obese (~38% bodyfat), 230 lbs, untrained...

What happens if you're obese (~38% bodyfat), 230 lbs, untrained, hop on a linear program for a year and eat maintenance calories?

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Fuck off hamplanet

>Be fat cuz your parents sucked and fed you trash and gave you the bad habit of eating trash that continued on into adult hood
>Finally have a job and can buy my own food and gym membership
>Try to better yourself through proper strength training and diet
>Fuck off hamplanet
Ok.

You don't want to better yourself, you want excuses to keep eating the same amount of food and garbage.

You know what you have to do, literally stop eating like everyone here who was fat before. Go over to /fast/ and for now start by only eating lettuce, broccoli, tomatoes, and whatever the tuck MyFitnessPal tells you it has very very low calories.

Read the fucking sticky too lazy hamplanet and fuck off

I want to improve my bf% by eating enough calories to build muscle optimally while losing fat, something which I read is not only possible, but common for untrained overfat lifters. After a year, I'd rather be 220lbs and 15% bodyfat than 150lbs 27% bodyfat skinny fat weekling. Hence the question. You need more calories to be 220lbs and 15% bodyfat than 150lbs and 27% bodyfat. Obviously, the exact numbers are pulled from my ass, but you surely catch my drift.

Okay fatty, keep doing hamplanet math and you'll go far.

Stop eating food. Stop eating food. Stop eating food. Stop eating food. Stop eating food.

There you, the solution to all your problems. You can do linear progression and lift if you are bored

>linear program

What's linear? But yes you can loose weight

You can't do shit when you're that fat. You'll have a heart attack, fuck up your knees, or both.

Hop on a diet for an entire year and then do the exercise.

Can I get someone (who isn't retarded) to seriously answer my question as it pertains to my goals?

If you need to know, so far I've been on SS for 3 weeks and eating at a 25% deficit. I think it's a decent plan, but if I could do better in regards to maximizing lean mass and keeping fat mass to a healthy number I'm all ears

I've been doing SS for 3 weeks now with 0 problems

>Can I get someone (who isn't retarded)
Listen here lardass, on top of being a hamplanet you are dumb too? Are you a fatter version of chris chan?

You are too fat, stop eating nigga. Your diet don't matter because you are overwhelmingly fat, we don't know how to put it in terms you understand. If you were like slightly overweight or something we could talk about serious nutrition lifting but right now all you have to do is not eat. Go ask for retarded advice on reddit

It would take a decade of serious lifting (assuming under 6'3) to be 220 and 15% bf. Eat below maintenance and do cardio and yoga until you're at least 190. Then hop on a linear strength program.

You'll get decently strong, burn a little bit of fat, build a decent little bit of muscle...but really you should cut first if you're that heavy.

ok hamplanet heres what you do

just like everyone else here has said, you need to eat at a caloric deficit. don't completely fuck yourself up with like an 800 deficit or something, but try to be like 300 or 400 under your TDEE at sedentary. try eating at these macros: 200g protein, 160g carb, 35g fat. all your carbs should be complex (whole wheat pasta, oats, etc) and get as much goddamn lean protein as possible (chicken breast is gonna be your friend), you're probably gonna need to supplement with whey iso to hit your 200 but oh well. get some eggwhites in your life too.

right, now the less important part (eating is the most important like everyone else here has said). lift 5 days a week with sets and reps in hypertrophy ranges, with some god tier compounds like diddly and squats and do 30 minutes of good cardio 4 days a week (dont cheat). i get that you're trying to recomp but bro that shit is pretty unrealistic for the numbers you mentioned (220lbs at 15%).

source on all of this is that its basically what i did to make my way from almost 300 down to 190 with a musculature i'm pretty happy with. 6'2 btw

Those calories seem kinda low desu. According to the machine (fit3d) at my gym used to measure my bodyfat, my BMR is like 2040. Considering I work a job where I'm on my feet 5 days a week and on those days I end up walking 6-10 miles per day depending on my shift length (according to my iphone) in addition to doing SS 3 days a week, I have decided 2400 cals is a good goal.

My target macros are:
230g protein
172g carbs
76g fat

I've been hitting them like 3/7 days but honestly I've kinda been eating whatever I want for the other 4 days (always staying ~2400 cals).

I've been doing this for a week (in addition to SS) so far and I lost like 3.5 lbs

Wouldn't eating less than that make me lose muscle as well?

And for the record, what are some realistic recomp numbers for me? (I'm 5'9)

OP everyone is retarded and not understanding your question. If you are consistent with your lifting and eating at maintenance calories, you will put on a decent amount of lean mass and lose a significant amount of fat. Your quality of life will be greatly improved and you'll add years onto your life. Have fun OP

Also, don't weigh yourself too often. Maybe once every morning. Understand that your weight loss will be slow, so don't expect massive amounts to come off immediately. Especially since you're lifting and can take advantage of noobie gains

Was this you OP? youtu.be/qNoryk8Peh8

>OP everyone is retarded and not understanding your question.

Oh thank God someone said this, some mong in the thread kept saying "JuSt eAt LeSs" while clearly ignoring the nuance in my question which was starting to annoy me.

Basically right now, I'm planning to cut at as large as a deficit that would allow me to milk my noob gains (Starting at 25%). When I can no longer up the (barbell) weight at a 25% deficit, I'll move to 20%. When 20% stops, I'll move to 15 and etc until I hit maintenance and stall there.

Hopefully by that time, I will look like a completely different person.

Truth be told, I don't care about my number on the scale at all; I'm 100% interested in my bf% being like 20% max and having as much lean mass as possible.

i mean, this is not a bad plan. just do this and see what happens. its crazy how often people stress out super hard about their programming early on in their lifting journey. honestly man for your first six months or so it really doesn't matter.

well right on man, sounds like you've actually got things pretty well figured out already desu. and yeah my calories were low because i was far more interested in losing weight, with adding muscle as a "nice to have" feature. My first year in the gym I only lifted with sets/reps in fat burning ranges.

>Wouldn't eating less than that make me lose muscle as well?

yeah but it depends on what you eat less of. if you lower your fat intake by 30g and replace that with 30g of protein you will absolutely not lose muscle. on the flip side, if you only hit 150g protein in a day but end up eating 250 carb and like 150 fat (assuming you still eat 2400 cals) your weight isn't gonna change, but you'll lose muscle and gain fat.

> I've been hitting them like 3/7 days but honestly I've kinda been eating whatever I want for the other 4 days (always staying ~2400 cals).

do better. i believe in you. hit those numbers 7/7 days and watch yourself make it

why do fatties always overthink their strategy like this? they all spend so much time planning and "wanting" to lose weight

One of my lifting buds introduced me to nSuns, which worked great for a year and a half. Would definitely recommend, even though that isn't what you asked. SS is for retards.

To your question, you'll see initial body composition changes until your maintenance becomes a deficit (unless you're modifying your caloric intake to stay at maintenance). It's a poor strategy.

You should eat at a deficit, but plan some carbs for before your lift so you still have the energy to keep lifting. Honestly, you'll probably stall ~6 months after noob gains run out then give up without some serious external validation, and you won't get that because you can bench 2 plates or squat 3. You'll get it if you look better, and you can't look better if you're still fat.

>do better. i believe in you. hit those numbers 7/7 days and watch yourself make it
Lmao bro I'm trying. There is literally a Popeyes, 7-11, Sarku Japan, and a McDonalds within walking distance of my gym. Since I take the bus there, I have to walk past these gains goblins every single time I lift. And they smell SOOOOOO good. The world wants me to fail.

However, my favorite food (bowl, double chicken, white rice at Chipotle) has god tier macros and if I can figure out how Chipotle cooks their chicken it I will literally never eat out again.


>You'll get it if you look better, and you can't look better if you're still fat.
I have to disagree. When I was a smaller fat person at ~200 lbs, I lifted for about 6 months doing PPL eating whatever the fuck I want and everyone noticed my gains, particularly commenting on my chest and arms. Crazy thing is that I was still like 33% bodyfat and still had a gut (although smaller)

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analysis paralysis

Just go lift weights and eat less junk food. Literally stop eating anything that isn't real food. Stop snacking. No more fast food. When you go out to eat, don't get two sides of fries to go with your plate of fried bullshit.

You're not a smaller person, so I don't know why you think that would still apply or why you came here to ask if you think you already know better.

eat in a deficit of 500 calories till you are below 18% bf, else you wont see results and get frustrated. Also will be faster this way. Its not that hard, put a lot of vegetables in your meals and tone down the fat (especially oils and no fat meat/milk products) and you will still be satisfied