post your tips,diet and routines
>inb4 fell for bulking meme
>tfw starting to cut and intend to go all in by the end of the month
already took out starches and such along with buying loads of fruit and meat to eat something every 4 hours
Trying to cut on 1800kcal atm. 1,72m - 84kg - 22%bf.
Lifting 7 times a week (push/pull). So far my lifts are going up but my weight only went down a little.. should I restrict my calories more or should I keep going like this?
Intermittent fast, only eat carbs at night on days that you lifted.
Pic is 2 months of working out with 1lb weight difference. (muscle memory was a factor)
this shit should be in the starting post of every /general/ related to diet and food
i did SS and made it to 207 bw @ something like 21%bf (thanks rip), now doing madcow and following those fat loss macros with some of the protons switched to fats, total calories staying the same. losing steady half a kilo a week. lost 7 kilos so far, strength (a bit over 1/2/3/4 for reps) has stayed pretty much the same. still maybe 4 kilos to go and then switching to 3/5/1.
broke my leg and gained a lot of fat during may june and july (I couldn't walk, I spent 99% of the first two months sitting or lying), started working out the second or third week of november and stopped for christmas, I'm back again.
My breakfast is 40 grams of oats with 200 ml of water (you know, the recipe in the bag). Then I basically lift weights for 15 minutes or so, do 90 crunches (3 sets of 30) and then I hit my punching bag for 10 or 15 minutes (depends on the day)
Then I eat a can of tuna and a banana, and spend most of the day sitting, because I study a lot.
Then I make my food, I have no routine on this but I generally eat healthy (chicken, vegetables, eggs and shit, but once a week I eat pasta or a kebab)
For dinner I usually just eat some can of green beans or something like that.
Oh and the guilty pleasure I can't cut off, I drink like 2 liters of beer every friday and saturday night lol
Am I doing fine?
I think overtraining is pretty much a meme tbqh.. I lift 7 days but I only deadlift 2 times a week and rotate OHP with Bench/Incline Bench in push days.. if I fail a set in my main lifts I deload by 10% next time and go up by 2,5kg per day.. feels pretty gudd desu.. I get up at 5 am though else I wouldn't have the time for this
Mirin the cuts, senpai-bro.
Currently doing IF myself (started Friday). Not too hard, but it's rough in the morning (thank God for coffee).
Currently eating at a caloric deficit as well, and going to the gym 4x a week. Fasting from 8pm-12pm, with an 8 hour window to feed.
How long did it take you to get used to the fasting and see progress?
Not that anon, but I do IF as well - I got used to it after the first week. That first week was hard, but now that I'm used to eating between this time and that, it doesn't bother me anymore. For what it's worth, I don't think IF is any kind of magical solution or hidden secret, it's just an exercise in discipline that keeps you from stuffing your face all day long. Helpful for muh 1600 calorie/day cut. Down 5 pounds since early December, looking for another 8-10 by early/mid March.
I'm a 5'8'' manlet
I've been "cutting" for a year now
I started at 285lbs at 41% bodyfat and I'm currently 180lbs at 22%
I would like to be 160lbs at 12-15% bodyfay
I've been at 180 since mid novemeber and I was wondering if you would recommend yohimbine
Yea I'm looking for similar results. Trying to lose 15-20 lbs by March/April.
My problem is that I can do the fast without much of a problem. 2 cups of coffee with some Stevia helps curb the hunger. But during the feed window is when I feel like I'm fucking up.
Even though I'm at a deficit, I eat at 12, feel full til 4/5pm when I'm KINDA hungry. I basically force myself to eat. Then when 7:30 rolls around, I'm not hungry, but I feel like I need to make myself eat something so I'm not starving throughout the night. So when I eat at 7:30, I feel sluggish and like a fat fuck even if it's just a protein shake or bowl of oatmeal.
Is that normal?
Try eating more, smaller meals, or just get all your calories in earlier in the day and stop eating at 7:30. I feel sluggish and gross when I stuff my face no matter what time of day it is. How much water do you drink in a day?
Good tip about eating more smaller meals. Problem is that by the time 12:00 rolls around, I'm fucking starving and end up eating a whole meal. The last 2 meals are smaller meals, but I'm still fucking bloated and full after eating them.
>How much water do you drink in a day?
That could be my problem. I may drink 2-3 bottles of water per day. I've had doctors tell me I need to up my intake, but it's harder than it sounds for me. I'm just not thirsty most of the day. I've ended up passing 4 kidney stones so far because of this.
You definitely need to drink more water, famicom. I add a little lemon or lime juice to mine for flavor, I drink unflavored seltzer water/club soda now and then because I like the bubbles. What do you eat, anyway? Could be that what you're eating is making you feel bloated, rather than when or how much of it you're eating. You could always change your feeding window around, too. I'm assuming you're eating between 12-8, why not try 11-7 or 8?
>I add a little lemon or lime juice to mine for flavor, I drink unflavored seltzer water/club soda now and then because I like the bubbles.
Yea, you're right about that. I tried the lemon trick and I realized I fucking hate lemon water. Just isn't my thing. I was using that zero calorie Miyo stuff, but then I got paranoid about it being unhealthy and maybe fucking up my fasting periods.
>What do you eat, anyway?
Here's a rough example:
12pm - 1/2 cup seasoned rice, 1/2 chicken breast, cup of mixed veggies
4/5pm - 1/2 cup diced sweet potatoes, 1/2 cup ground turkey, cup of mixed veggies
7:30 - Protein shake (I use Casein) or 1 cup Oatmeal
Been cutting down from a fat ass for about a month now. Lost 15 lbs.
My body is adjusted now, which is great. I'm glad I'm not shitting liquid anymore.
Also lentils are fucking delicious and I wish I had found them before.
Guys I fucked up, I've lost around 40 pounds so far and me and my friend went out and ate a fuck load, like a lot. I gained like 6 pounds, please tell me most of it is water retention and shit.
Yeah chill esse. Last week I went out to a nice restaurant with some friends and got something small at taco bell the next day and managed to gauge five fucking pounds. A day later I was back to normal after giving my body time to digest and take a shit.
Sorry. If you were fat, and you lost it, then you have a lot of empty fat cells that can easily refilled. You're primed for gaining weight.
The good news is, is that every fucks up now and again. Take this is a learning experience.
>tfw been cutting for a solid 6 months now going to the gym twice a week
>go to the gym today
>these skinny new yearfags with a shit-tier routine keep smirking at my fat ass
i'm doing fairly well eating roughly 200-300 cal under tdee, interspersed with days well over and well under the norm. like yesterday, when i entered everything into myfitnesspal it came up at like 1513 calories, yet i felt full after going pretty damn hard at the gym (9 exercises of 3 sets each, most at 10 reps per, save dl and squat + 20 minutes and change cardio). probably burned a good 600ish cal at the gym, so that was a really low intake day.
then there are days when i go over because busy at work, didn't cook, chinese takeout, etc. kind of days. i don't sweat em, because it's averaging out well at the end. i've lost weight, went from a 40 jeans to a 36, gotten good gainz, etc.
You niggas use a weight tracking app?
>mfw it used to be hard as fuck cutting at 1000 kcal below but 3 months later I'm easily cutting at 1400 kcal deficit.
When I cut I basically eat portions of chicken/rice/peas with milk/oats and protein powder.
It has never failed me but it just doesn't seem right when everyone else has these complex cutting diets.
Maybe it's because I don't care about eating incredibly boring shit. Do you all have varied cutting diets to stop you from getting bored?
Do you people follow a strict diet or do you go flexible and eat anything as long as you meet calorie goals?
I ate like 700kcal worth of chocolate yesterday but I didn't surpass my caloric limit.
Am I gonna make it like this??
Just pretend it never happened.
Don't look at the scales for the next week and train even harder.
Think in your mind that you've put on 6 pounds during your training at all times to keep you motivated to train hard.
I guarantee when you look at the scale after a week you'll be lighter than what you were, but only if you do what I say.
Have you accounted for the fact that over 3 months, starting at a 1000kcal deficit you've lost like 25 pounds so now your BMR is lower and your 1400 kcal deficit isn't actually a 1400kcal deficit unless you've recalculated?
You need to count calories, just "eating healthy" isn't good enough. Calculate your TDEE (always put in sedentary/no activity just in case) and make sure you're eating at least 300 cals under it. The alcohol is super bad, at least try to consolidate it to 1 night a week instead of two. Ideally there'd be none, it's a huge hindrance. Be sure to count alcohol into your total calorie totals so you don't go 2kcal over maintenance and undo literally everything you did that week.
Crunches are a shit exercise senpai. Just do 30+min of some cardio (walking, swimming, biking, jogging if you're not too fat, elliptical). Lifting for 15 mins is kinda weird too, you should find a program to follow and do that. Lift heavy. I can't rec a program but just read the sticky basically, lots of "beginner" programs. You've got the right idea for sure.
On a cut I never can figure out what to eat for dinner please help
>Breakfast two eggs and a sasuage
>Lunch usually chicken baked beans rice and veggies
>Dinner ??? end up drinking a shake and eating a baked potato
I am losing weight but I don't want to lose muscle mass
How is popcorn for cutting?
I'm talking about air-popped with no toppings. At the most the topping would be light pepper or nutritional yeast. Basically I'm looking for something to snack on that will fill me up and taste decent.
Popcorn also has a decent amount of fiber and protein.
If you don't smother it in oil popcorn has like no calories senpai.
Its not exactly nutrition, but you can eat quite a bit and only add a couple hundred cal.
Don't really want to look for it now but there was a pretty good study about muscle loss during a heavy cut that found your meal composition is a lot more important than the total calorie count. Granted you shouldn't be 1500 under maintenance if you're like 6% bodyfat but for most people its fine.
Is it okay to do HIIT after working out ONLY abs and calves?
I do this,
Weighted crunches, 3 x 12
Windshield Wipers 3 x F
Calf Raises 6 x 12
and for HIIT, I'll do shadow boxing
I'm at a 300 caloric deficit and at only 40g of carbs a day
I'm back. I only fast for max 12-15 hours, muscle starts to break down too rapidly after that time frame for the fat loss to be worth it imo.
The key to making any fast easy is manipulating your carbs. Carbs make you fat, and hungry. IF you have carbs first thing in the morning, you will be hungry for more carbs every 3-4 hours the rest of the day, holding off on carbs until night, after a work out makes you burn huge amounts of fat without releasing any Ghrelin.
Technically I carb back-load, but it is just a fancy phrase for a routine which is essentially a combination of
The most important things I've learned are.
-Don't eat breakfast, just eat whenever ~12 hours after the last time you ate approaches.
-ONLY eat your carbs at night after a lifting session (6pm-bedtime) ish
-Ideally work out at 5pm or so, and start eating your carbs after your pwo has digested. It is nearly IMPOSSIBLE for your body to turn carbs into fat ~4 hours after lifting.
-The unhealthier the carbs, the better. Spike your insulin like a fucking hamplanet in that 4 hour window. The goal is to spike insulin super hard so all the high glycemic carbs get turned straight into glucose, and sent to your muscles, this is also why you eat them ideally after your workout, while even more factors are going on that make it so the carbs don't get sent to your fat cells.
I no joke ate pizza/ice cream/cereal exclusively for my carbs the 4 days a week I lifted. I haven't touched a single low glycemic-carb.
Go ketogenic the days you don't lift.
-Before doing this, if you've never gone ketogenic or have 10+% body fat, do 10 days of <30g carbs, so your body is primed for burning fats for energy, then your body will be able to switch from ketosis on days your don't lift, and even ketosis for the first ~12 hours before you eat at night on days you do lift.
This is the most efficient way to manipulate your carbs. You CAN easily gain muscle and lose fat during this. You are abusing keto fat burning during the day, and abusing insulin at night on the days you lift.
I broke down the main points, but look up "Carb back-loading" to start looking for answers to other questions you might have. I'll never eat any other way, and firmly believe this guy discovered the perfect diet for a lifter.
People always think it's silly to bring this up, but the dude was a fat nerd quantum physicist, who turned into a jacked nutritionist. He's not a retard, and everything he has looked into is backed by correctly evaluated studies.
skip breakfast and sip on a protein shake until lunch
My favorite recipe is 6 ounces of coffee, 12 ounces of water, 2 scoops of french vanilla protein powder. Makes a pretty tasty french vanilla coffee with 46g protein.
Get a motherfucking blender bottle if you haven't already. they're pretty pricey at $10 but it's worth it. just throw all ur shit in there and shake it up for 30 secs for a completely mixed shake. bomb as fug
do anything to keep yourself busy. go to work, play video games, hit the gym, browse the web, etc.
If you're a stress eater like me make sure you're going to the gym and dealing with your stress in ways healthier than stuffing yourself with junk food. Literally the secret to successfully cutting for me
Try to avoid parties or get togethers where junk food is everywhere. tons of my good days of cutting have been ruined with late night binges at friend's houses
I had a moment of weakness today and at a quesorito from tacobell today
It was this first time in two months but I'm back in control now
I blame the nightmares I've been having. They started a few months ago when I started this but lately the intensity of each dream has gotten worse
I exercise and I get plenty tired so how do I stop the nightmares?
Probably a dumb question, but are carbs found in healthy veggies actually different than say grains or do they contain just less overall.
I've been eating plain baby carrots to curb my hunger while cutting and was wondering if that's fine.
NUMER ONE TIP FROM ME
play vidya on empty stomach. I just played fallout 4 for 12 hour straight without nothing but water, didn't notice hunger pains because I was absorbed in the game all the time.
Protip: Don't eat snacks, this is how the ignorant gamer becomes fat, basically you're when you're obsessed over a game u don't notice your other senses, some gain weight because they dont realise how much shit they eat, others lose weight couse they dont realise they're hungry
>inb4 fallout 4 was shit
They are low glycemic, just don't go over 30 grams of carbs before you lift that day, or at all if it's a Keto day.
The fiber portion of the carbohydrates in the nutrition facts do NOT count. It just psychically passes through you and is not absorbed/turned into fat/glucose.
>Fruitshake (Banana / orange / pineapple)
>Avocado with a little pepper
>Small portion of pasta
>Cottage cheese with mixed nuts and raisins
>Pasta/Rice/Potatoes with vegetables and beef or chicken
>Shake after workout consisting of oats, protein and creatine
>Other supplements: fish oil, vitamin me D3
Schedule: Stronglifts 5x5 on Monday, Wednesday and Friday (added to each workout is skullcrushers and bicepcurls), on Saturday light cardio (running/cycling) and body weight exercises, on Sunday boxing and yoga.
Gained 4 kg's lean mass this way in about 3 months
Brahs, posted this in QTDDTOT but mught be better here, halp
I am current 22, 6'1 and 96kg, lift 4 days a week, did cardio for everyone of those sessions but im toning it back now, on average i consume rougly no more then 1600 calories a day, i have 1/2 cup rice with 2 meals during the day (lunch - dinner) should i be cutting carbs to speed up the process or wut?
Also do i need to eat more protein? I have roughly 100g chicken breast twice daily, one seving oats for breakfast and tuna mid morning, also brotein shake after gym
>inb4 read the sticky
I already have, im just trying to find tune some shit here
I should mention my main goal right now is to lean out without losing too much muscle
I'm close to my goal body
but if I cut now (aus summer) I'll probably be a little smaller than pic. Also I wont have my pre injury leg size.
If I keep bulking I'll miss summer but I get my legs back.
>caliper measurements are like 7mm on thigh and pecs
>20mm on stomach
>doing psmf to make a dent in stubborn stomach flab
>never even done a keto diet before
>day 3 and feel worse than death
>also just found out ex-gf fucked alpha chad day after she promised me she would never fuck him
a-am i gonna make it brehs
BBQ chicken shishkebabs from Woolies(australia). 500 calories for all 5. Easily split up into 2 meals with some steamed vegetables(I buy the prepackaged steam bags) and it tastes spectacular.
>was 250lb fatass
>cut to 190 between sophomore year of highschool and freshman year of college
>start lifting in college
>now 180 (was at 165 once but fukt up hard for a month)
>OHP 155, Bench 250, squat 300
>want to finally cut the last of my fat
This is the last hurrah for losing my weight. Anyone have some good filling foods that aren't overly high in calories? Killing my cravings would be prime.
If she made this promise while you were still together that reeks of insecurity.
You showed her who you thought was a more desirable mate and acted super needy. I don't know why this would surprise you at all.
im going to copy what the guy above said and go keto on non-lift days and go carb heavy after lifting 4x a week.
being fat is really horrible.
She broke up with me a couple of months ago, so I went no contact. Saw her at a new years party and she came on to me, we ended up having sex, my old feelings came back and she told me that she slept with me "because it felt right at the time" and that now she's sure she's over me because she didn't "feel the old chemistry".
Then she wanted to be friends still and she seemed sincere and so I agreed like the cuck I am. Then we had a casual conversation a few days later where she mentioned that she would be upset if I slept with this one girl I had a history with, and so I said the same thing about this guy because he'd been trying for the past week to hit it. She said that she never would etc. etc. and then said she didn't believe that I could resist this girl coming onto me if I was drunk and that if it ever did happen she would never speak to me again.
That's only relevant because 48 hours later she got drunk, this guy came on to her and they fucked and she told me that it was a mistake and she "stopped as soon as she realized what was happening".
but anyway after she told me i just cut off all contact and blocked her number and she's been emailing me every night for the past few days saying she doesn't understand why i'm being like this and that it seems unnecessary and aggressive.
as a side note she'd been seeing a guy since we broke up that seems pretty into her but she still fucked me because she said "he knows its not that serious". so i cucked him, then got cucked.
it sorta blows because she was my first everything but w/e i guess i should've known better. she seemed so rational when we were dating.
tl;dr im a retard and got cucked and probably deserved it for being so stupid and believing a woman could act rationally.
What should i do now guise?
I want to look as great as possible in june.
Do i cut or continue bulk?
Currently eating at 2700 kcal
Eating only chicken , rice , veggies , eggs and oats
178 cm 66kg
" WHAT IS GOOD CARLORINE BOYS"
eat outmeals / drink protein shake in the morning
nothing for lunch
eat normal for dinner, protein rich ofc
works for me all the time
if you cant stand it at lunch time eat something really small and drink much
Well i train 4 days a week and have a manual labor job 9 hours in the day, according to a calculator my tdee is 3.1k, my macros i honestly am not %100 on how these are calculated, i tried earlier and it just went straight over my head, but if its 1g protein for 1lb bodyweight then its 211g per day and i dont feel as though i hit this, as for carbs and fats though im not sure
I wanted to do Paleo diet but I'm not so sure after reading this article
When cutting, prioritise your protein macro. It doesn't seem like you get enough proteins from what you write. Count it properly and make sure you hit it. You should rather cut carbs than protein during cutting periods, but 1600 cals is pretty hard if your TDEE is 3100. I recommend cutting at 2600 or 2500 at the lowest to prevent muscle loss, especially since you do manual labour on top of everything. Bump your protein intake and increase cals in general is my advice.
From most important to least important:
>CALORIES: Adjust for ~1lb per week bodyweight loss
>PROTEIN: Consume ~2grams per kg bodyweight per day
>MACROS: Adjust based on your training/rest days and how much you feel you need/want carbs
Training should be the same as it always is. Any strength-based routine that progressively increases weight/work capacity. Train as often/hard as you are able to recover from.
Cardio is optional but LISS is a waste of time.
Drink water, sleep well.
It really is that simple.
I started keto the other day. Currently have 88 kg (194 lbs) and i hope to drop under 75 (165 lbs) when July comes.
I don't mind not eating carbs, what i do mind is how much should i eat on keto diet. I try to eat around 2000 kcal mostly fat and protein, also i bought CLA today to speed up the process.
I hope i will post new progress pics in a month or two.
I think i am around 20 bodyfat currently and i hope that i will be under 15 when i am done with the diet.
Let me know what you think, and what do you recommend.
How do you guys deal with the depressed feelings of eating at ~1000 deficit?
Mfw clinical depression + cutting.
Tfw when dnp done correctly
Il take a new cycle in may.
My fucking arma look amazing now, especially my delts.
My v taper is nicely set as well.
Come may i should look shredded, just in time for miami.
>inb4 i hope you die feget :^)
Dnp is amazing
Also fuck you thinking doinng anything natty is better.
If you were actually natty you would not be lifting weights. Lifting weights to fatigue Nd gain mass in itself is unnatural.
Nattyfags need to be renamed to health fags
>I only eat 2000 cals. Woe me.
Srsly dude? Your clinical depression is why you feel like shit, not the cut. Unless you only eat crap, there is no way you can stay miserable while eating 2000 cals. Stop complaining and work on the depression bit.
Thanks, I thought it was from the cut and just accepted it.
I eat well. 200g prot / 91 fat / 100 carbs.
If you're telling me It's NOT normal to feel miserable/depressed/tired all day with this diet, I'll try to work on the situation.
I drink 2 black coffees with a packet of zero calorie Stevia. every morning to get me through to my 12pm feeding window.
From what I remember reading, as long as you don't go over 50 calories during the fasting state, you're in the clear. The 2 cups of coffee with stevia end up being about 5-6 calories for me, so it's not even a problem, and it doesn't taste bad. I used to take coffee with milk and sugar, but you get used to the no milk thing.
Counting calories is simple but like most of us who have to cut for months it gets exhasting
Im gonna tri just prefilling tupperwear which cant go over my calorie needs
Might be simpler since i aleeady use them but just smaller ones
you wont drop 13kg by eating 2000kcal per day. your TDEE should be around 2,5k. to lose that much weight in that amount of time you need to cut more.
also by looks I wouldn't go with 20 bf, more like 23-24. and no you wont be under 15 when done.
sorry but those goals combined with what you are doing isnt gonna happen.
if you really want to lose that much weight you need to cut more, probs need to go down to 1500kcal. also if you actually want to reduce your bodyfat that much you need to work out a lot. at least 3 times a week, 2 2hr sessions of resistance training, whole body. 1 1-2hr session of cardio.
I'm a newfag in /fit/ so I don't want to make another thread:
I'm 184 cm, 82 kg, and some fat on abdomen. Does it make any sense to build mass for a couple of months up until, let's say 88/87 kg, and then cut to ~85, or should I just loose the fat I have now first? And if it makes sense, how long would it take?
I assume "some fat on abdomen" is around 20% bodyfat. then you can go either way desu.
if you didnt do workout before just cut and train for gains. because then you are in the sweet position of beeing able to build muscle and lose fat at the same time.
quick stupid question, is ephedrine supposed to have a 'crash' like a sudden loss of energy or sudden urge to sleep?
Im a 173cm 81kg manlet, about 20% bf. (Actually caliphers says 17%, but ppl here always says it is inacurate).
I weightlift 3x a week (for 2 years), and im cutting right now @ 1900kcal/day (counting... not estimating)
I calculated my TDEE and took off 25% to get 1900, but I always get worried because people here often cut with really low amount of calories.
What should I do senpai? Ain't I gonna make it?
I'm 6' tall and weight about 225 lbs. I'm going to the gym 4 times a week and do some walking on rest days. My bmr is 2050 kcal and my tdee is about 3000.
Should I go under my bmr while cutting? I'm desperate because I'm a pathetic hamplanet. If I go, which measures should I take to not lose all my muscular strength?
Currently deadlifting 3 pl8, squatting 1.5, benching 1 and ohp 0.75
Garlic, Ginger, Pepper, Chilies, Herbs, Citrus
Mix and match for tasty chicken