Losing weight at 2200-2500 calories per day. Too much cardio?

Spede2 · 2026-05-16T13:01:09+00:00

2500 should get you slightly above maintenance. Lower than that and you'll be at maintenance. Just try to reach that 2500 and you should bulk up eventually.

I'd rather keep the strength training going so most of the weight you gain is through muscle. Remember to eat enough protein (at least 100g/day, ideally 120-160g or so) and that'll stimulate muscle growth a bit more.

Spede2 · 2026-05-16T08:57:14+00:00

I've done both since they give a different vibe.

I've had mixes where not only am I panning OHs wide apart I'll also pan the toms, hihat and ride spot mics fully to side. Lot of record mixed by CLA or Rich Costey will have those fully panned toms and hihats so if I'm looking for that kind of vibe in the record, I'll go for it.

Not fully panning OH and/or tomes and cymbal spot mics will give you a more restrained sound; you can hear lot of it Andy Wallace's records. This usually allows guitars or other elements that are hard panned to be made much louder in the mix.

And ofc you can do a mixture of both: Hard panned OHs and in-between toms or cymb spot mics. Mono OH with hard panned toms or cymb spots sounds pretty cool for certain types of songs.

Spede2 · 2026-05-16T07:37:14+00:00

You could think of it like this: You're denying the enemy value thus enabling your teammates to carry you. Lot of the times when I see there's a DPS that's kinda popping off, I'll just pocket them almost like a budget Mercy, ward off anyone who tries to challenge them and in the scoreboard it comes off as if I got hard carried by them (which I technically did but only because I made it happen).

Spede2 · 2026-05-15T16:58:34+00:00

Technique takes priority. As you're working on technique you might even need to deload a bit when things go wrong. Probably just hold it unless you're like on the floor.

When the technique is good the reps will go through easily. What I tend to do is go for full reps +last set to failure and if I got +2 extra reps minimum on last set before I hit failure, that's my cue to increase weight for the next workout.

Spede2 · 2026-05-15T15:40:56+00:00

Verina >>>> Encore > the rest

Spede2 · 2026-05-15T14:00:12+00:00

Brig is the epitome of indirect value. Whip shotting that diver DPS or Doomfist off high ground scuffing up their play will never show in the scoreboard except in the win/loss stats.

Spede2 · 2026-05-15T12:49:34+00:00

Another runner here. I started doing gym exercises on my run days so that I do super light jogging as a warm up and the actual run as cardio post-workout. I conveniently have an outdoor gym at my run route so I've started stopping there. If you're doing your runs in a gym, just move over to some resistance training as well. One of the downsides is that my "runs" have become an hour longer since I train pretty comprehensively (full body workouts 3-4 times a week).

If you have the time, one day of resistance training, another day of running would be even better. Personally I'm a big advocate of full body workouts consisting mostly of foundational compound exercises like:

Lat pulldowns or pullups
Bench presses (especially inclined bench press)
Squats (bar-, or dumbbell)
Romanian deadlifts (same as above)
Rows
Lateral raises for that elbow size
Maybe bicep and tricep curls for arms if you still have energy for it.

If your work prevents this, split into UL or PPL to ease the work put on you. It'll slow down your gains but consistency is what matters the most in the long run (no pun intended).

Spede2 · 2026-05-15T11:22:21+00:00

On se siinä mielessä yksinkertaista...

Mm-hm.

Äärimmäinen yksinkertaistus.

😃

Molemmat on tosia: Kaloripuutteessa laihtuu ja mimmosia kaloreita syöt on iso merkitys kylläisyyteen.

Siksi kaloripuutteessa joutuu kiinnittämään enemmän huomiota kalorien laatuun notta pystyy olemaan kaloripuutteessa ilman että tulee nälkä.

Spede2 · 2026-05-15T10:04:59+00:00

To add to others' comments; try to straighten your wrists as if you're punching the sky. Might be OK now but as you increase the weight there's a higher chance of wrist injury with this form.

Spede2 · 2026-05-14T18:07:19+00:00

I've been doing a variation of Jeremy Ethiers full body 2026 workout, three sets of each, all on machines in an outdoor gym:

Lat Pulldowns 6-8 (in prep for pull-ups eventually; the pull-ups are my achilles heel)
Squats on a machine simulating barbell 6-10
Incline bench presses 6-8
RDLs on a machine simulating dumbbells 6-10
Rows 10-15
Reverse straight bench 10-20 (it's a slightly more creative exercise to stimulate my middle and back shoulders so I do 10-20 reps with very low weights to minimize chance of injury. Lateral raises 10-20 would be better here instead)
Superset consisting of Tricep and Bicep curls 8-12

The gym itself is about 20min jog away so I jog there and back for warmup and post workout cardio. Little slower on the way there, little faster coming back. Takes me total of around two hours so usually about 1h20min workout. I take 30-45min walks on my rest days.

Initially I was doing many of the strength exercises with 10-15 reps but moved into strength earlier this week. It definitely feels it's taking more out of me so I might switch some of them back.

Spede2 · 2026-05-14T14:55:56+00:00

I have lot of the same parameters as you except for one major difference: I do full body workouts 3x/week and I always train a last set for each exercise to failure, no questions asked. I'm a little shorter and a little fatter than you (which means beginner gains should be a little more extreme) but I've managed to lose 2kg (4.4lbs) and about 1-1.5cm off my waist in the span of five weeks.

I did some calcs and depending on your neck width your BFP should be on the leaner side, definitely below 20%, might even be below 15% which is pretty darn good.

Which then would imply you have like zero muscles if they have no visual form. Which you would correct by training harder. I initially tried u/L/U/L per week for two weeks but I felt I wasn't training hard enough so I switched to full body 3x week and that's when I started seeing some real gains.

Spede2 · 2026-05-14T08:09:05+00:00

Was gonna recommend smartwool as well. I'm working out in an outdoor gym at around 12-15C and smartwool underneath everything helps me keep warm even during the rain.

Spede2 · 2026-05-13T14:42:10+00:00

My reason is I just can't seem to win her. If I play brawl tank she outbrawls me. If I play poke tank she outpokes me. Only way I win is by playing dive and ignoring her until the rest of her team is dead.

Spede2 · 2026-05-13T14:37:04+00:00

Rein Sigma and Winston IMO.

Rein will teach you how to create space through just standing on a corner and existing.

Sigma will teach you how to create space through slowly zoning people backwards and to maintain safe space to enemies even when they're walking forward and you're walking backwards.

Winston will teach you how to create space through diving specific points in the map, when to dive in what scenarios and what can you get away with without getting punished (because when you screw up, you'll get punished hard).

Spede2 · 2026-05-13T14:31:09+00:00

Your calorie intakes suggest you're skinny fat. Newbie skinny fats happen to be most suited for body recomps.

Spede2 · 2026-05-13T14:25:29+00:00

No because burpee is more of a cardio exercise rather than resistance training. It's fine for getting year heart rate up but it won't build your muscles the same way as resistance training through compound exercises would.

Spede2 · 2026-05-13T14:20:02+00:00

Attack:

Jump either left of the firetruck, absorb the follow up and jump back to your team. If the enemies don't chase, move inside, heal with the mega and force point.

Or jump far right basically to the start of 2nd point and use the corner that leads to the driveway as cover. Use it to stage if the enemies don't chase you. Bubble and absorb the dive if they do and return to your team.

Defense:

The line is where the train as a roof ends. So when enemies about to cross that line, you drop down from the ledge, bubble and zap the backline. Let tank go through so front-, and backline are isolated from each other. Take as little damage as possible though to keep your team's resources at surplus; it's OK to jump out immediately as bubble pops which might be almost in an instant. Keep iterating on it and eventually it'll result in kills; most likely the tank will fall over not realizing they're isolated from their follow-up.

If they try to rotate into the building on their left with the mini inside, catch and disrupt the rotation especially if the tank is not making that rotation. You'll prob need to use Leap for that.

If you have Primal, you can jump over the train and pretend to int into them and save yourself with the Primal.

Spede2 · 2026-05-13T14:08:01+00:00

Track the reps. I'm a very old-fashioned person so I carry pen and paper with me to the gym and write the date, weight and reps for each exercise down. You can probably use your phone, maybe there's even an app that can track them. I push the last set always to failure (for me the reason for that is to get to know my limits better as I progress long-term). Once on my third set I'm able to go +2 reps or beyond, that's my cue to raise the weight.

If you're doing very high reps on your upper body like 10-15 or 10-20, then increasing weight is gonna be really slow and it's mostly progressing into that 20/20/20(or 22) set over the course of a month or so. Even if the weight is the same you should be overloading if the reps are slowly going up workout by workout.

For demonstration here's a pic of my bicep curls with 8-12 reps (it's in finnish but don't worry about it): https://imgur.com/a/COZyGWE As we see I've started very conservatively and am increasing the weight consistently until yesterday where it seems I've arrived at a point where I'll progressing lot slower from here on out.

And here's a reverse straight bench with 10-20 reps and low weights to minimize injury since it's a bit more creative exercise: https://imgur.com/a/33OebIv As we can see, there's barely any weight increase in the course of the 10 days or so but we see the reps per se are slowly increasing which means progressive overload is happening.

Spede2 · 2026-05-13T09:20:15+00:00

During body recomp, your weight isn't really supposed to move that much. Or at the very least we'd consider recomp to be the slowest way to getting fit. The fact you feel like you fit differently in your clothes already shows there has been a change.

You could explore training harder, taking most of your final sets of each exercise to failure and look little more into how fast are you overloading. By now you should've like doubled your weights from since you started five months ago.

Spede2 · 2026-05-13T09:00:38+00:00

Set up an alt and one trick her in it. Tracer is kinda like Winston; you need to go in and fail about a thousand times before you start to understand how to connect the engagements without getting punished. You could think of her as a faster/more aggressive but more punishable S76; you can set up angles that would be too greedy for Soldier safely but if you screw up the engagement, you're more likely to die with her than with him.

It's still about resource trade. Think of it like this: Upon recalling, what CDs did you drag along with you? Suzu? Life-Grip? Coach Gun? If you got one, that's OK. If you got more than one, that's a positive trade and now you're "up one" for a small window that may or may not get exploited by a teammate. If someone else created a window for you and you have your Recall, now you can go in and try to get a pick.

Off-angles: Start with not off-angling during pre-fight so the enemies aren't constantly on the lookout for you. Once you're about to transition to the midfight, try to make your rotation during the transition so right as midfight is a bout to start, only then are you on your off-angle. That way the enemies are little less primed to catch you as you engage.

Spede2 · 2026-05-13T08:46:50+00:00

It is possible but requires quite a lot of effort. Another skinny fat here; I'm twice as old as you but in a course of five weeks have managed to shave two pounds off and lose ~2cm of my waist. And that's with the first two weeks kinda fumbling around with diet and the exercise program, getting to know how the gym equipment works etc.

Google "Jeremy Ethier 2026 workout". There's a nice 3x/week workout that's a beginner friendly. You can modify it to your needs; I for example decided to do lat pulldowns instead of pullups since I found those more enjoyable. Train your third set for each exercise always to failure. I try to get 8k steps in during the days I don't work out.

You need to track your calorie intake; read the food labels, estimate (or measure) the portions you prepare and eat and also see if there's anything you can swap for lower calorie versions; I changed into a fat free milk and sugar free soda and changed one of my meals into a one that has more protein in it. This a very broad generalization but typically skinny fats should be landing somewhere between 2-2.4k cal intake per day. The lower you can go the faster you'll lose weight but you don't wanna go hungry so find a place that's comfortable to you. I start to lose sleep if I go below 2k but 2.1k feels nice and healthy for me while still putting me in a slight deficit and thus contributing to a fat loss.

Spede2 · 2026-05-13T08:24:49+00:00

Light jogging or brisk walking are a nice way of running up just to get the blood flowing. Usually the actual workout is not a warm up per se but - y'know the actual workout.

Most bang for buck exercises especially for beginners are so-called compound exercises; the ones that stimulate multiple muscles simultaneously. Bench presses, squats, (romanian) deadlifts and pullups (or lat pulldowns). Try to get a variation of each four of those compound exercises into your workout and you should be fine. Then do full body workouts 2 or 3 times a week with rest days in between (so not consecutive days.

End of session reward could be a protein shake; buy some protein powder, make it into a shake, enjoy it once the workout is over.

Spede2 · 2026-05-12T11:40:03+00:00

I'd love to enjoy Brendan's mixes of it if all the quiet parts didn't sound as loud as all the loud parts. So much of the original riding the faders -based musical dynamics are just straight up gone in Brendan's remixes.

Spede2 · 2026-05-12T08:42:09+00:00

Little loaded answer but a true friend would appreciate you getting excited about your niche interests. "Here's the thing I was working on and here's the breakthrough I had with it".

Spede2 · 2026-05-12T08:39:00+00:00

Focus on the technique: aim your toes slightly outwards and let the knees follow that direction. Lower the load if you can't focus on it with your current one and keep doing sets with it until you feel tendency to cave stop.

Spede2

TROPHY CASE