Every article or comment I read about losing weight always mentioned tracking calories as the most important part.
I'm trying to knock off some fat myself and I find it hard tracking the exact number of calories because of the different homemade recipes of chicken or vegetables I consume of whose macros are always inconsistent .
I'm 23, 6', 85kg and some 22% bf. How about I just eat healthy, roughly around my TDEE?
It was necessary for me. I didn't look at it like counting cals. Instead, it was more like a budget of how much food I can eat each day. I could enter in the food and see how many cals/macros I had remaining in the day. This also allows me to have sweets here and there if my remaining cals/fat/sugar/carbs allowed. You end up guessing a lot but after a while you get better at estimating.
How will you know if you are eating at roughly your TDEE?
The numbers don;t need to be exact, it isn't difficult to measure the individual ingredients of a recipe then add them to a calorie tracker like myfitnesspal or cron-o-meter.
6 foot at 85 kg is not bad, I would argue that you don't need to diet.
Eat well, get a lot of protein and carbs in to fuel your muscle growth and training energy respectively.
Train for a year or 2 like this then concern yourself about cutting.
It really depends.
Counting calories for me makes me think about food all day long and I tend to over-eat.
When Im just eyeballing it and focusing on eating high protein meals and not eating junk I notice I eat far less food and find getting leaner easier.
It's a mental thing really. Just do whatever works for you. Losing fat is literally about not eating, maintaining muscle while doing that is maintaining your strength in the gym and eating a decent amount of protein.
For me as well when Im tracking calories I would tend to fail more in the gym because I'd end up thinking "im not eating enough, I cant do this" but when im not tracking calories and just not eating like a fat fuck I dont have that mental block in my mind.
Thanks man. Pic related is what I look like right now (ignore the Lack of grooming) and I'm trying to get rid of my love handles.
I used to be 107kg and I've come down to 85. My side and lower back fat is the only thing that plagues me and comes in the way of me looking have decent in a slim fitted t shirt.
If you cut all you will be doing is looking more scrawny and start off at a lower base strength level.
Just eat and train for now, and I would go as far as to say watch out that you aren't losing weight while you train.
when recently doing a cut I measured what I ate and searched calories for them all once and just let that be good enough..
a handful of nuts is about an ounce and avocado is whatever etc.. had a small digital scale for weighing powders..... supps ..
>Every article or comment I read about losing weight always mentioned tracking calories as the most important part.
It's shit, but the only thing we have. Good shit would be calculating how many calories your body actually digests/takes in. But that's not possible yet.
It certainly won't hurt anon, you'll amost certainly hit your goals faster.
Having said that there are cunts like CVM who don't track anything and are utterly yolked so there you go. It's just another factor you can swing in your favour among the other hundreds, just like genetics, routine, willpower etc.
Best shit ever for counting calories and searching for foods (get the phone app and scan barcodes).
I'm 81kg 5'9" trying to get down to about 75ish, im eating 2210 calories a day which should see slow weight loss so it doesn't fuck with making gains too much at the gym.
Before this I must have been eating like 3500 calories a day because I always feel like I am fucking starving.
if you've never dieted before, absolutely undeniably crucial to and ounce of success you wish to receive.
if you HAVE dieted and counted calories before, nah its easy to estimate and know portions and just generally how much of what you can eat and how much you should eat a day. im 13 lbs down currently from a rebound and i havent counted a single calorie.
Learn how to do a reverse image search dumbass, it's McKaya Maroney, gymnast
At 20%+ bf
>ate a fuck ton of rice
>threw away veggies
Dropped to 15% bf in 6 months(4 upper abs are visible)
>consume less than half of what I used to eat in rice
>more meat, started taking in veggies
>still hate seafood
This is coupled with a 3 day routine. So in my case, I didn't count shit, I just reduced the amount of rice I ate. The rest stayed the same.
My dislike for chocolates, or just sweets in general including soda is also a plus. No alcohol also.
Count calories properly for about 3 months. It can be surprising how calorie dense/light some foods are. I always thought rice and oats would be low in calories, and I was blown away by how much broccoli you could eat for 200 calories.
After you learn about the calories in foods you really can just eyeball meals and still do fine. Just eat more calorie dense foods if bulking, less if cutting, and keep am eye on the scale. Calorie counting is inaccurate as fuck anyways and daily fluctuations make such a little difference in the long run, especially as a natty not planning to compete
Also, fucking nuts. When I first started loosing weight I didn't think about calories, I just eat less food and made better choices. Sometimes I would replace lunch with mixed nuts, and it turned out I was eating 900 calories in a sitting
>no need to diet
nigga you crazy, he isn't 85kg of pure muscle, looking at >>35480661 you can see he has 18 to 20%bf, which means he needs to lift while cutting to 12 and then clean bulk while keeping fat gains at a minimum. Sure 85kg is great if you had only 12%bf but you wont drop that excess fat while staying in the same weight range.
Here's how to lose weight without counting calories...
Eat 50-60% of usual portion size.
Introduce a daily 17 hour fast after your last meal in the evening.
20-30mins cardio 2/3 x per week (run, swim, jump rope.
Lift 3 x per week. Alternate the following -- Bench Press/Overhead Press - Pull Ups/Chin Ups - Deadlift/Squat. Add 2 more lifts you like - curls, lat raise, abs whatever. Workout should take less than hour in total.
In 2 months, you'll notice a massive difference. In 4-6 months, you'll be where you wanna be!
>Lift 3 x per week. Alternate the following -- Bench Press/Overhead Press - Pull Ups/Chin Ups - Deadlift/Squat. Add 2 more lifts you like - curls, lat raise, abs whatever. Workout should take less than hour in total.
This actually sounds awesome. I'm moving off SS and will try this. Fucking hated squatting every day.
Thank you anon for reaffirming my belief in IF.
I'm training fed, my last meal is at 9pm right after my workout.
Is that okay or do I have to train fasted in the mornings for better?
If you want to lose weight you have to eat UNDER your TDEE. Everything else is irrelevant. You don't have to count your calories to do this, you can just change your portions and eat less fatty shit but it will help a lot. If you struggle to stick to a specific number, set a range. So if you want to eat roughly 1600 calories, allow yourself anything between 1400 and 2000 and just aim for the lower end.
it's every day until you reach a respectable weight. it's better that way since you'll skyrocket to ~200lbs squat because it's mostly learning the movement and muscle activation.
you can lose weight without doing it but you can't alter science. if you choose not to count calories when trying to lose weight, for whatever the fuck strange reason, you introduce unnecessary doubt into your method.
basically, unless you count calories, you make gaining muscle and losing fat harder than it needs to be.
Having MFP and a food scale, you have no excuse to not count calories. However, it gives me anxiety when I am forced to eat out at a restaurant that give no nutrition facts so idk what to do then
It is when you're first starting out and really don't know shit about calories or macros. Eventually it'll come second nature and you can ballpark pretty close to what you actually had. That being said, it's also necessary if you're on a cut, doubly so if you're doing keto.
should i even bother to count veggies like kale and spinach?? seems like a fucking pain, and not worth it...
long as i count main contribute fat/pro/carb, am i good?
fuk. im gonna ignore it man. ill make sure i stay an extra hundo under of my daily goal just in case,
I don't calculate exactly but the best way I found to do it is to figure out the exact macros of certain things like your shake: a few snacks and a few regular meals you throw into your mix. The rest is just making your you eat full balanced meals that are centered around protein.
It's not an exact science but if you keep a baseline of protein and calorie intake pretty high and make sure you are eating a lot outside of that you will always hit that surplus and will keep getting gains.
Studies suggest the difference between fed/fasted training are minimal. If that is the case, then train whichever way you feel gives you a better training session.
If you don't like training fasted for whatever reason, and wish not to introduce a 17 hour fasted window, then you could also try fasting on non-workout days.
It's based around the main compound lifts, tried and tested to produce results if done correctly with good progression. Having two lifts of your own choosing help mentally, as you won't get bored doing the same routine over and over.
what the fuck, unless you're an absolute beginner, climbing is moderate at most
also, only granddads and fat bankers play tennis so that it's only a moderate excercise, this is like saying that badminton is light excercise, like have they even seen people seriously play these sports
>reduce calories by ~40%
>Fast for 17 hours everyday
>lifting 3x per week
>cardio 3x per week
have you actually been able to do this consistently or are you just sharing it as some ideal fanatic weightloss program? First of all, just lifting 3x a week while eating at maintenance is pretty fucking tiring, throw in cardio and you'll be beat but adding in fasting AND calorie deficit? nigga I'd die, seems like you're trying to force it way too much. Why not just either fast or eat at deficit and keep the cardio to once a week? Do you have a timeline or something??
>SHIT GOTTA GO FROM 25% BF TO A 6PACK BEFORE SUMMER
you might be able to keep it up for a few weaks but it'll end in failure and a big backlash of binge eating and sedentary life, for me anyway, maybe you've got the will of a titan
Yes, at the end of the day losing weight is all about math as long as you can follow your diet. My advice is to take a week at maintenance when you start cheating/binge eating too much. If you don't have this kind of problems just be patient and abs will come
I just DLed a calorie counter yesterday and wanted a couple of opinions from /fit/ as well.
I'm 5'10" manlet, probably weight about 157 skinny but with a little belly mostly from my love of craft beer.
figuring working out harder and eating better will help with the gut (it's not huge) so I put in my app that i am looking to gain weight and it's estimating near 3000cal a day. I feel like I can't eat anywhere near that.
from what I've stated, what does /fit/ think is my best approach at getting a lean, fit looking body, like spartacus or a little bigger than fight club brad pitt?
50%-60% of usual portion size isn't the same as a 40% calorie deficit, especially if the subject already overeats to begin with. It's an overall reduction, but not a total deficit.
Many people fast and lift successfully. Margin for death is slim.
Cardio x3 per week doesn't have to be strenuous. You will survive doing LISS or even playing sports as hobbies.
I'm on over 1000 kcal deficit daily, I lift 6 times a week, HIIT three times a week, I wake up every fucking morning at 430am and hit the gym. I don't eat any added sugar what so ever and I eat 100% clean. Been doing this for months, never been a fat fuck so this isn't some miracle diet. I'm just being efficient and practising some discipline like a grown person should.
You are a pussy. And never going to make it.