The tips i need are more so psychological. I fully have understood macros/calories. I just have not been able to stick to it due to purely psychological reasons, I find it extremely difficult to stick to my macros/calorie limit as it seems like time slows down to an eternity when I am trying to cut.
Is there perhaps another way I can go about it? I just need some type of structure/tips on how to avoid going off track, minutes seem to go by like days when I am cutting, it makes it really fucking hard for me. On-top of it, every-time I lift or do cardio, I get an huge urge to eat, so doing daily cardio just makes me hungry 24/7, it's already hard enough to keep my hunger at bay when I am just lifting.
>>35930613 sorry senpai there's no tricks you just have to do it. believe me, it WILL SUCK for the first week but after that cutting becomes easy.
im feeling good on my 1650 cal/day cut right now.. it felt awful for the first week but now it's nothing. i can easily get full off of a 500 calorie meal where as before it would take 1000 for me to be truly satisfied
Genetics bro. I have to work my ass of to maintain my weight and I don't have to eat a lot more to gain weight. I'm eating like 2700 right now tracked down to the gram and I put on weight by the minute. Went from 72 to 78 in about a month with adding 250 kcal each week to my diet. Started from 1700. I used to be over 100kgs eating a fuck ton a day, did a drastic cut and I'm now putting on some muscle.
>>35930743 Jim, creator of 5/3/1, gives some tips in his book on cutting weight. One tip is to drink a huge protein shake before meals so you feel fuller. I'm on a cut right now. Basically never exceed your calorie intake for the day, and don't snack on sugary, high calorie shit. Don't be weak.
>bench 110kg >OHP 80kg >80 kg, 5'9, 15% bf >visible abs, layer of fat on top, but still visible >huge chest >huge, well defined arms >huge, well defined back If I cut, the "huge" part goes away and I'm left with just a well defined physique. I'm only 8 months in, I've been eating clean even before I started lifting. Anyone else too scared of cutting?
>>35930613 >I am 5'7 - 198 lbs >I want to be - 165 lbs
I'm the same height as you and my start weight before my cut was your goal weight. Best advice is to not stress about it, take it easy and use myfitnesspal app on your phone. Maybe start with the 3 day military diet to cut you from your routine for a few days then you'll appreciate what you have afterwards and make a better effort.
>>35930718 When I cut I tend to accidentally intermittently fast. Breakfast is usually a protein shake and some coffee, maybe a few raw carrots. Then I don't eat until my pre-workout meal, which is oats and nuts and fruit (high carb) and comes to about 500 calories. Postworkout meal I fucking feast - spaghetti with bacon and butter, hamburgers, pizza, whatever - and eat 1200-1500 cals.
The massive and fulfilling postworkout meal fits within my daily calorie goals, and means every day can be a cheat day if I want it to be.
>>35930969 Unfortunately there are people in the southern hemisphere (mainly ex-convict island) who have summer this time of year. But it's pretty late to be cutting nearing the end of Summer. Faggots eitherway
>>35931443 >>35931378 you weigh so much that you can throw the 1gram per pound of bodyweight out the window; it's for lean mass and you sure as hell arent 267lbs of lean mass. Aim for something like 150-170 grams rn though the most important thing for you is losing weight
lost 110lbs in the last year, unfortunately didn't lift while cutting so my body is wonky but I look fine in clothes. not sure where to go from here, I feel like i still need to cut because i do have fat still but its like... i guess skinnyfat, i dont know. and im really tall so its not very visible but it still bothers me
do i continue cutting or eat at maintenance and lift?
>>35932711 Dec 21. The official start of winter in the US. Mar 20. The official start of spring in the US.
Now this may be ball parking, but 10 days in December. 31 in January. 28 in Feb. 20 in March. 10+31+28+20 = 89 89 / 2 = 44.5 Mid Winter is 44.5 days from December 21. Or February 3, at noon. So you're sort of right. We just passed midwinter.
1. Your form is never proper - somebody will always take issue with it. See *any* youtube video.
2. You are never lifting enough. You will always be a small bitch.
3. Shit on manlets any chance you get. They have a genetic advantage in looking bigger while lifting less. If they start to get wise to their advantages, they will overcome us in the grill departments at home depot. Step on a manlets ego at ANY opportunity given.
4. Steroids aren't as bad for you as people say they are.
5. //EVERY//thing that people tell you can be refuted. No matter what it is, there is a study that proves the opposite. Science is garbage. The only constants are lift heavy, and eat heavy.
6. There is NO SUCH THING as a dirty bulk. You are either bulking properly, or getting fat like an instagram landwhale.
7. Skipping leg day is inexcusable. You should be squatting 1-3 days a week. Preferably the latter.
About 30 minutes after my dinner I brush my teeth. This prevents me from wanting to eat snacks later because it will taste like shit and I'd have to brush my teeth again. Its basically deciding right then and there you will not eat from this point on till breakfast. Works for me.
>>35933391 When bulking I don't really think it matters. Unless your diet is complete shit you're going to hit your protein requirements on a bulk. Cutting is more difficult and personally I have to supplement with protein powder to get around 1.3g/kg bw.
>>35933101 >help, i'm too fucking fat to read the labels on my food >will a donut knock me out of my fast? >will a block of cheese knock me out of my fast? >guize? >help >please >i've already eaten the donut >please respond >i'm too fat to see
>>35930570 Lost 26.6kg so far wanting to get to 70kg. Important thing to me is replacing food items with less shit alternatives and portion control. I've wanted to lose weight to be more confident and outgoing so I have been a lot more active by trying to do stuff with people which has helped. Eating small Breakfast and Lunch so I don't get fucked by other people's cooking has been a big deal
I'm fucking addicted to sugar. Wat do? I have been meaning to start my cut for two months now, but manage to keep it up for like 3 days before buying a tub of Ben & Jerry's, pizza and whatever and binging like a motherfucker.
>lose 6 more pounds >Don't look any more defined, just smaller >still have baby face I'm 6"1' and i'v gone from 188 to 160 pounds in the past year and my face looks the same, should i just keep going or what? I'm already close to skele mode
>>35931378 The .8gram of protein per lb is a good rough estimate and is extremely important while cutting. Adequate protein and moderately heavy weightlifting will preserve the most muscle during a cut.
I'm on week 5 of 8-12 (depending on if I die or not) and I've lost 45 pounds. The protocol is simple - 800 calories a day from lean protein, 150 calories a day from fish oil/flaxseed. The easiest way to do it is drink 2 protein shakes in a 4 hour window - 4 SCOOPS C'MON!
Google Lyle McDonald's Rapid Fat Loss Handbook - you can easily find a dl or a torrent. Follow the protocol that fits your estimated body fat percentage. Spend a quarter of the time cutting that you would normally.
And for those who are afraid of not having energy - once you get on a roll and your body gets used to using fat as a fuel you'll be fine. My deadlift has gone up from 315 for 5 to 355 for 5.
The only problem is lack of glycogen makes 3x5 linear progression impossible. The first set or two is a struggle, the third just won't go. I'm experimenting with drop-sets - 1/2x5 at 100+% 5RM, then backing off for 2x5 paused sets at 70% 5RM. Seems to be working well enough.
7.5 more weeks of this penance. We're all gonna make it, brothers.
>be on 2g of gear weekly >work nights stacking shelves all day in a grocer for ez big bux >3k calories a day and losing fat/recomping thanks to my wageslavejob being the equivalent of 7.5hrs light cardio a day
My main meal is 300calories of rolled oats + 2.5 scoops of ON! peanut butter choco whey.
600 calories and 75 brotein per serving, I take multiple of them a day, and for solids I usually just have mashed sweet potatos and sausages or something.
I'm kind of curious how having 300-400g of protein daily on a cut will affect me.
You'd also be getting a tremendous amount of sugar - almost 100 grams. Any more than 30 is going to knock you out of ketosis until both your insulin drops and your liver starts producing ketones again - which can take anywhere from 12 hours to 4 days.
That would just be a standard cut at a large deficit - and honestly, it would work.
I spend 150 dollars on food a month. 30 on flaxseed oil and 120 on grass-fed organic whey. If I didn't care about the quality of whey I was getting, and if I could stomach fish oil, the PSMF would cost me less than $75.
Granted, not everyone can go on a liquid diet for 12 weeks. This would be far easier psychologically if I could instead eat pounds of chicken and shrimp along with huge garden salads in vinegar and lemon dressing.
But it's simple. 2 4 scoop protein shakes (so thick you have to chew them) and a tablespoon of Omega 3/Omega 6 and you're good to go.
I honestly feel like some kind of corporate cubicle-slave from the inevitable dystopian cyber-punk future.
That's actually half of the diet I'm planning to go on after getting off of this PSMF.
If you want to do it legitimately, I'll let you know what I have planned.
>Buy organic, grass-fed whole-milk. If you can stomach dairy - if you're White - the milk fat is fantastic for hormone health. A half-gallon costs around 6 dollars where I'm at. >Heat milk to 165 F >Let cool to 115 F >Add a cup of warm milk to a cup of yogurt you like Personally, noosa yogurt is the best stuff I've ever had, and it makes a fantastic starter for these big batches. >Mix tempered yogurt into your pot of milk >Let sit for 12+ hours at ~90 F
This costs you a fraction of what buying individual cups will. You're not dealing with added sugar - and honestly man, I made this stuff back when I was still a fat, ice-cream sucking load and with a tablespoon of honey it tastes better than B&J's.
Further still, you'll get 10 times the probiotics - all guarenteed to be live cultures.
When you're almost out of yogurt, use what you have left to start another batch.
I'm going to try a diet consisting of yogurt, fruit, vegetable soup, oats/rice/quinoa/wheat, and whey exclusively. It's the damnedest feeling, as a dude who used to be over 60% bodyfat and over 400 pounds. To WANT to clean bulk.
I've only been doing it for a couple days, but I decided to go 100% with the "food is for sustenance, not pleasure" mentality. I primarily eat baked chicken breast and microwaved frozen broccoli, with things like egg whites and lean ground beef for a bit of variety. I don't really get hungry and I haven't had major cravings. I did start chewing 1-2 packs of sugar-free gum a day though and I think it's fucking my teeth.
The main downside is lack of energy. I started running today because I was almost late for work and I just couldn't. Less than a minute in I had to start walking. I wasn't in great shape before but I could definitely run 1.5-2 miles.
>>35930570 >nearly 1 month streak on MFP >only went over calorie goal 3 times, and at those times I still ate under maintenance 1500 calories is hard for a big guy like me to stick to, but it's fucking worth it. Since the new year, I've lost 20 lbs. I'm under 200 for the first time in a while. My target is 170. I'm 6'2. When I hit 180 I'll decide if I want to bulk before cutting all the way, but probably not. I want to join a boxing gym soon.
Honestly, if there's one piece of advice I can give, it's eat even LESS. Starvation mode is a myth, and really only affects you if you break your calorie goals on a regular basis. I was aiming for 1800 cals before, and would regularly go over because my meals were already pretty big. Aiming for 500 cals per meal is easy, and I feel comfortable skipping a meal if I just snack throughout the day. In a weird way, it's much more flexible because your appetite isn't on the plateau anymore.
I should hit my goal by April or so, guys. I can't wait.
>>35941748 >That seems kinda unhealthy? uneducated faggot, stop posting on /fit/ when you know nothing about fitness IF is 100% safe. arguably preferable to not fasting when cutting, as it helps keep your ghrelin/leptin/IGF-1/Test levels in a good place.
I used to be a lazy cunt who would eat directly from the pot because it'd be less dishes, as disgusting as that was. But I never knew how much I was eating because it was a huge fucking pot. I now switch to a tiny ass plate to create the illusion that my portion is huge.
When I do cheat, I keep all the wrappers of whatever snack in my room, on my desk where I work. It's to constantly remind me of the same that I gave up because I got too feeble minded.
>>35941768 Also another small motivational tip I can give.
Maintenance for a young guy is generally around 2500. When you hit your goal weight, you can just go back to eating that if your only goal is to lose weight. You'll be eating 3000+ if bulking.
Anyone here have some snacks they're looking forward to? >bubble tea >any japanese candy >asian bakery goods >stereotypical 80s fast food >huge breakfast plates I can't wait. I've been holding back on this shit for a while. I'm also saving money by eating less, and it's enlightened me to the godlike qualities of baked beans.
>>35930682 This. My mum loves baking and constantly makes things like cheesecake and fudge brownies. And what kind of monster looks their mother in the eye and says "No I will not eat any of your food"
>>35942118 Cutting for me is easy. I have no family. Find myself missing my mom's cooking. It was my comfort food, but I don't have any of her recipes. They died with her. :( At least I have my gains, r-right?
>>35930638 >tfw work makes me lose my appetite >ate one chicken breast today + a mango >under my daily 500 deficit by an additional 600-700 calories >forcing myself to eat some peanut butter and another protein shake
>>35943718 Idiot. You're supposed to calculate your protein needs from your lean muscle, not your total weight. If you are a hamplanet you need to find out your lean muscle mass to find your protein count. By eating insane amounts of protein all you do is poisoning your kidneys.
>>35943770 If you have problems eating enough in mass I recommend googling for bulking recipes. Small amounts but you'll get what you need and you won't risk losing too much muscle mass by losing weight too fast. Bulking bars is a good alternative because you can make a batch and eat one whenever you need it.
>>35943796 If im super weak should i even be that concerned with losing muscle mass, i've only been going to gym seriously for like a month before deciding to cut a lot then bulk, i normally eat like 1200 calories (my 500 deficit should be 1500) and get 110g of my recommended 160g of protein
>>35943819 If that's the case then you can add one more protein shake to your day and be fine. I don't recommend cutting below your 500 deficit. The muscle you have is more important than you think and takes a long time to gain back. Save yourself the trouble.
>>35930969 I usually do a cut mid winter just to get to 10%, then I bulk until 15% repeat. That way when its summer I only have to lose about 3% instead of 8%, and since cutting for prolonged periods increases the risk of burning muscle I see it as beneficial
all i eat every day is like protein shake and about two omlettes (5 - 6 eggs total) with cottage cheese (should be about 470 - 550 each) And coffee and tea and shit like that, trying to keep it low sugar though. Whats the amount of calories do you think im getting? Cus I think im doing between 1300 - 1600 and weight not really going down. I'm 6ft 194 pounds want to be 175 by summer. Doable?
>>35944266 You can measure the eggs and cottage cheese pretty well without weighing it, and most food stuffs have labels so you can calculate from there. Why no vegetables? Why no fruit? You are getting very few micros in your diet, dude.
So I've been bulking for a couple of months and figured out I feel the need to cut now — been eating 3500-3600 cals a day for the last few weeks. In transitioning over to a cut, should I cut calories a little by little, or would I be fine to just drop straight to, say 2800 (round about where maintenance is)?
There are 3-ish weeks between the pics. Ive lost 5 kg during that time. Am i Cutting too fast or is it fine? Only Thing i have noticed is that i finde a bit harder to focus sometimes, but i was told that, that was normal.
>>35944313 yeah i do get some vegetables with the eggs, i dont really get explosive massive anus rupturing shits so I guess my fiber is fine. But either im making some serious miscalculation but 1400 calories seems like a awfully low number for someone my size.
>>35945022 thanks senpai, if I still cant into maths I guess ill just keep dropping the number for myself, cus if i count 1400 and its actually 1800 I can just keep dropping it until I see what works. It's just I used to cut at 1400 before and got to like 160 pounds, then went up to 200pounds using same logic and eating over 2000kcal, now using same counting I always did I can't seem to drop weight and get down to 175
>>35945160 nope, isnt temporary, I kinda enjoy eating simple at this point, I also get shitfaced atleast once a week so that probably also doesnt help with weight loss. Not really yo-yoing cus I was 160 like 1.5 years ago, was kind of slowly dirty bulking to 200 after that
Keep your routine the same as it was when you were bulking and only lower the volume/frequency when you absolutely have to in order to improve recovery.
Refeed once every two weeks at the start and then once a week near the end of the cut. Only eat up to 200 calories over maintenance during a refeed. I feel this helps energy levels and absolutely helps mentally.
>>35945263 Yeah i dont know why people keep believing the no cardio meme, if you do cardio on a consistent basis your metabolism will start melting fat off way quicker, and no one can argue that swimming doesn't have health benefits.
23 yo, 6'1, 215 lbs, target 175 Started lifting last year, but haven't in about 3 months, so probably still borderline DYEL mode. Started keto a couple weeks ago at 230 lbs, maintain a high protein intake. How should I be lifting, since I'm going to start again soon? Should I still go for beginner gains, or just look to maintain what little I can already lift?
>>35944439 Live in TX panhandle, was in FL during blizzard here. Usually cold as fuck, snowy and comfy here. Been 60s-70s for past few weeks and will stay so for foreseeable future. Can't complain though, 65-75 is GOAT temp range.
I don't know if this thread is the right thread to ask but I've been doing insanity for a while now (1 year and a half) and since that time I haven't gone to the gym at all (Haven't touched a barbell since I started the program). The question is can I do both insanity and strength training at the same time? The idea is that I go to the gym very early in the morning and do the insanity workout late in the afternoon. I also wanna possibly add long ruck marches for Saturdays.
>>35946530 Any ideas on what to eat? I'm still looking for my 'thing'. I want it to be based around oats, whey, greek yogurt and berries because I'm poor as fuck. I recently bought some flax and chia seeds for far, but I still haven't figured out THE recipe I can keep eating over and over again. It used to be ground beef and spaghetti for me before, but I can't afford that anymore.
>>35935259 The ultimate warrior did this, that's why I posted it, his diet was very strict, don't know how he ate or trained, just know he never indulged at all, only a small treat on his birthday, too bad he died from all the roid use
>>35930613 Man just drink a fuck ton of water with lemons. That and anytime you want any flavored drink turn to black coffee or tea. For your meals make sure youre getting healthy fats and avoid high carbs. Avocado is god tier here. Nom on some spinach and celery. Dont like the taste? Just do it.
>>35933740 Depends on how your body reacts to carbs, I tend to gain weight easier eating moderate/higher carbs so I keep them at a minimum on non-lifting days and moderate on lifting days. To be honest, there is no best way of cutting, you just have to find one that fits best with your daily routine/lifestyle and body.
Just try it out I guess, don't have to go full keto.
>>35937901 I heard about this and am interested, but I don't have the ability to make it to the gym 6 times a week. I think I could swing 5 though. Would it be too detrimental to skip a day? Would it make a huge amount of difference? What if I did body weight stuff instead on the gym day I'd be missing?
>>35948111 Because the ec stack doesn't even work. Are you using it to burn fat or suppress hunger? There's little evidence to prove it burns fat. Chances are if you fast, you'll never be hungry. I heard it spares muscle, but even that isn't why people take it. If an ec stack worked you wouldn't need to be in a major calorie defecit already while taking it.
I did it for 2 months, all it did was make me use way too much caffeine, I lost weight normally like I was doing.
Also redpill me on PSMF, I admit I don't know much about it
>>35933071 >Step on a manlets ego at ANY opportunity given. This is good advice. Manlets from my graduating class kept getting compliments on pictures on their facebook's so I photoshopped a height scale to let everyone know that they were, in fact, commenting on a manlet's picture.
>>35947457 >>35947060 I can tell that you're up to date on your cardiology. That heart is perfectly healthy and is about to replace a presumably unhealthy heart during a transplant. Something you might have known if you had paid attention in biology or read two lines of text underneath the photo.
>>35948638 Depending on your goals (I'm cutting) the easiest way is to just not factor in lifting/cardio and just let them be a positive impact on your daily total. If you're bulking you prbably should be eating so much it doesn't matter anyway.
Short answer: ignore training when it comes to calories
Tons of veggies preferably leafy/green. Also, tapering into a cut. Start at 2200kcal. Next week 2000. Next 1800 for 2 weeks. 1500 for 1 week. Now, if you know how and want to, go for 1200kcal 6x per week and one 3500kcal refeed. All numbers are arbitrary but they'll work for you. Might also look into Lyle McDonald's ultimate diet 2.0
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