/cutting/

>>36816896
Month 16: still fat

>>36816896

10% bf.
I have to go deeper.
Hungry all the time.
Want to eat.
People say i look sick, they ask me to stop loosing weight.

6'4 195 lbs. I seem to be stalling at 2200 cals a day. Seems low already. I'm around 15-18%. Lowest I have been in forever. Is this where it gets a lot harder to cut?

>lost 2 lbs in 4 weeks
Guess I need to cut harder

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Before

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>>36817108
After

>>36816896

>tfw I'm reaching that stage where I'm no longer bulked but not quite lean and I just want to bulk again but know if I do I'll be fat again before the end of summer.

Planning for a summer bulk anyway desu. I have a holiday in Australia the Christmas after this one so I need to sync up my cutting/bulking periods with their summer time.

Been cutting for close to 2 months.
83.8 kg down to around 74.5 kg (185 -> 164 lbs)
Started at around 22%, which would mean I am around 13-14% now but I still don't look that great tbqh familia. What's going on here?

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>>36817089
Damn bro I remember when I was 6'4 at 195...
>tfw fatty mc fat fat at 290
>find /fit/ in 2015
>by December 31st of 2015 I was 195

Currently 230ish and cutting

Got any pics of yourself bro I want to see what a fellow 6'4 bro looks Like

>pic related me at 195

>>36817202
I'm 5'7 btw

Did kind of recomp in march and lost 10 lbs, started cut in april and lost ~4 lbs so far. I will keep cutting until may, i don't know what i'll do later

>>36817257
Try losing a bit more, IF works but sometimes refeeds break plateaus aswell. Train hard when you are losing your last few pounds

Anyone got experience with hiit? I started jumping rope, wanted to know what results I can expect.

Stuck at 14% for some fucking reason

>>36817326
One of the best forms of cardio, should lose weight on a solid jump rope program and diet

>>36817009

Same. Less fat though.

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down 2kg in 2 weeks
>tfw still like 20%+ bodyfat at 70kg at 178cm

>>36817366
http://www.bodybuilding.com/fun/ultimate-8-week-hiit-for-fat-burning-program.html
You think this is good enough?

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>>36816896
How the fuck do you get all your vitamins on a cut?

Pic is my average day, i just cant get enough vit D and E. if I do, i have to remove some other vitamins.

Im going to have to get vitamin pills at this rate.

>>36817326
say goodby to your knees

>>36817501
I just take some vitamin pills and don't count micros within my food lmao

>>36817441
Yea man but honestly I feel that lifting weights should be top priority

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Hi I'm a former fatty that has gone from 220 to ~155 while having done the all-pro split for the majority of the cut. I'm at a point now where progressing (or even maintaining) on all-pro is near impossible so I was wondering if I should switch it up and start a different routine? Also running 15-20 miles a week...

Pic unrelated: its a qtbooty

>>36817501
Get vitamin d from the sun brah

>>36817501
not getting the "optimal" amount of vitamins per day doesn't mean you're going to die or something you fucking retard

do you even know where vitamin D comes from?

christ this supplement fags are the worst

>>36817557
I was considering getting lean first, on the account of me being a fat fuck

>>36817647
>do you even know where vitamin D comes from?
Tuna, sardines, milk, pork, eggs,.. and some other shit. all have calories though

>christ this supplement fags are the worst
??

i dont even take any supplements

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Do you guys do anything to ensure that you absolutely NEVER become even a normal weight?
I have this list of 'calorie multipliers' that I apply when eating and counting my calories. So, just to take an example from the list if I have 30 calories of food it counts as 100, or if I add oil when cooking I times by 1.2 the total calories of the dish to ensure I don't understate.

>>36817032
What's your goal tho?

Fatty on month two. I don't weigh myself intentionally. Old fashioned grewl, fruits, brown rice, chicken and whey in milk is wat I live on. Shit seems much easier than month 1 was. I actually forget to eat sometimes.

>>36817762
im stealing this

Week one: lost 5lbs. Nice motivation to keep going, but I know that will slow down pretty quickly in a couple weeks.
No visible changes yet, of course. I already feel much more comfortable when hungry, and can distinguish between actual hunger and just boredom/cravings.

I'm determined not to be a fatty, guys.

Eating 1000 calories over my maintenance for last 3 days.

#yolo

>no job
>still skinny fat
>cutting
>nothing to do
i just want to skip ahead to august so im lean and can start my new job reeee

>>36817501
Just take supps for whatever individual micros you're missing.
Getting most everything from your diet, and making up the 1 or 2 left via supps is the reasonable way to do it.
Hell of a lot better than multi-vitamins.

Also, what's your diet look like to hit those micros?
One of my problems is still hitting micros and not going over on sodium.

>>36817895
>>36817762
the fuck

plz be a troll this is literal mental illness

go to a fucking therapist if you seriously follow this

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>>36817245
Not the best pic but I'm not at home atm

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>>36817968
pics all the food

morning its oats and yogurt

during the day an energy bar made from oats, nuts, seeds and cranberries/raisins

dinner is chicken with rice and beans with chillies, along with a bunch of steamed vegetables

beetroot juice before lifting, milk before sleeping, an apple or banana somewhere during the day

>>36817762
>>36817895
What the fuck?
Why don't you just straight up puke it all out? That would be more enjoyable anyway.
How come you don't have the willpower to follow a meal plan or track macros properly, but you have the willpower to make yourself vomit or eat only once a day if it was fast food?

waiting for dinner is killing me

>>36816896
Started two months ago at 108 kg, I'm 97 kg right now. I'm 178 cm tall. I feel my fingers are more slender, some clothes are slightly more loose and I can see my veins on the inner part of my forearms, but my belly's still huge as fuck.
I have been eating around 1600 calories everyday.

>>36817724
Your body can produce vitamin D on its own when it's exposed to the sun.

>>36817202

If you had a perfect cut, you would be at ~16%
Keep cutting

How do I cut when my dad buys shitty processed food at home.
Should I just eat smaller portions? Try to focus on eating the less caloric dense of the meals

It's mostly bacon, pizza and sausages, pasta and rice. Little to no veggies.

He's a big guy and tight with money so how do I make demands that I want more nutritious food?

>>36816896
Going bretty good, lost 25 pounds so far, kinda plateaued for a week and a half but I lowered my cals by 100 and now everything is back on track. Just gotta lose about 15 more.

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Bad. After losing all the weight I found out I have wide hips.

>JUST

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>>36817762
>make self vomit if

top kek, you need help.

like seriously.

>>36820321
get a job and buy your own shit

>>36820321
Embrace hunger.

>>36817245
nice progress, what was your routine?

>>36820564
I just followed a PPLPPLx

Didn't really do any cardio just lifted heavy all the time

Cracked after 3 months and bought a bag of chips
I feel so bad bro's

>>36816896
>Working off the fat with sweat and willpower
>oh god fuck this shit sucks
>finals just around the corner get lazy and don't go to grocery store
>Eating greasy sausage and cheesy egg burritos for breakfast
>Salad with loads of cheese and dressing from food court is lunch.
>Dinner is more breakfast burritos or chicken burger and fries
>This goes on for 5 days
>Decide to keep running and get on scale after running
>Gained 8 pounds AFTER SWEAT LOSS
>PANIC
>Back on diet, extra running now
>Week later back down 5 pounds
Fuck that was close

>>36817501
Lmao bro vitamin D? Open the window lol

>>36820321
You explain to him that pound per pound raw grocery items are far cheaper. He just has to not be lazy and prepare things. Find some fit recipes and try and replace his garbage with those.

>>36817762
wtf is this kek

urine temperature wtf

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Just picked up some yohimbine for the first time.
>what am I in for brehs

>>36820687
You have to be low enough bodyfat to notice a difference just sayain.

>>36820687
Idk currently running liquid clen probably hop on Yohimbine after the 2 weeks is up

>tfw people complain of the shakes
>tfw I love the shakes
>tfw banging a girl and cramps in both quads
>tfw load up on potassium and tanurine
>tfw no more cramps

>>36820397
>current year
>falling for the SS meme

>>36820687
Hope you're already moderately low BF%, else you won't really notice a difference.
Hope you don't have anxiety.
Else it's okay if you're smart about taking it, like most anything else.

http://examine.com/supplements/Yohimbine/

>>36820723
>It's the SS is a meme meme

Losing fat slowly but surely

I can't wait to be fucking done though. I'm at just the right amount of muscle that I want to be.

>>36817762
You're legit fucked up. You're able to calculate the calories in your food (otherwise you'd have no idea what you're "multiplying"), but instead of just counting calories, you play some kind of sick, twisted bulimia game?

What the fuck is wrong with you? Just set a calorie goal. Doesn't matter what you eat, as long as you count it. Count for a week. Did you lose weight? If yes, eat similar amounts of calories. If no, eat smaller amount of calories or increase exercise. Rinse, repeat.

>>36817762

Holy shit I do this too. Whenever I eat something I round up the calories big time just to make sure I don't accidentally go above 1500. I end up eating like 800 or less calories per day because of this probably

>>36821012
Same.

But I had ED's in the past.

Got broken up with last night and ate some shit, and like 3 cookies, which was 800 calories more than I usually eat, and 5 homemade donuts the day before that because I knew I'd be broken up with.

How to not let mental state get in the way of a cut, guys?

Also I got high, so that's probably why I broke my cut. All you can do is start over.

>>36820921
>it's the SS is a meme meme meme

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>>36816896
>be 235 pound fatass
>drop down to 190 pounds
>abs are coming in
>semester starts and I start stress eating
>feels good not starving myself 24/7 and being able to work out on an empty stomach
>245 pounds now
mfw

>>36821094
empty stomach, FULL stomach*

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>>36820708
>>36820710
>>36820894
Thanks bros, I have very low bf just very stubborn lower belly fat that isnt going away after weeks of cutting.

Advice about dosing/timing? I know I can't eat immediately after because of insulin spike but what have you guys experienced in terms of good timing and dosing.
>Doing IF roughly 16/8

40 pounds 3 weeks. Sitting at 5'8" 205 lbs right now

>>36817130
>>36817108

time inbetween?

>>36816896
4.5 months in, ~25lbs down. Would be more but the last week of March fucked my cut right up (easter/birthday+weak will).
Recently switched to IF and am fucking loving it, just made/ate a 1500cal (clean, so it weighed at least 3 lbs) stir fry and still have a massive bowl of yogurt/cottage cheese to look forward to before bed. I don't buy into the biosciencey parts of IF at all, but the huge dinners really help my sanity.

Just had one of those Halo Top ice cream pints
The mint chip flavor wasn't that great, anyone have a flavor suggestion?

>>36817501
don't worry about it. unless you're a bodybuilder on steroids, there's no need to worry this much about tiny details which make up 1% of your weight loss, just get on with it.

>>36821166
For things like EC stacks, or yohimbine, it's most effective if you take it in smaller doses periodically throughout the day.
The smaller you evenly break up the dosages throughout the day, generally the better.

But only take it with food. With IF that'll limit you a bit more, but try to break it up into smaller dosages over the course of your window that you eat.

I am 180 down from 205 at 6'1" over like 4 months. I still have this goddamn beer gut. Currently doing SS and running on off days until I get to a low bf% then I am switching to a PPL routine. I cheat too much feels like I'm never gonna make it.

>>36821291
You don't take yohimbine with food you goddamn goofball.

2.5 months into my cut and ready to kill myself desu famalam

>>36821397
Ya I was under this impression as well. Should I take it in the morning and wait like a while, then eat, then lift late at night?

been gud, stepping things up this week. I've lost 48lbs and have another 15 to go before I'll feel comfortable and can start bulking. I'm 175lbs right now, idk my bf% but it's too damn high. probably like 18%. goal is to be 185lbs at about 12-13% bf

running my first organized 5k next weekend I think need to check my schedule. been practicing for a while, started getting /fit/ by getting up and running when I was 223lbs about two years ago. stalled out after the noobgainz but now I run an 8 minute mile, 26 minute 5k. hoping to get that down to 20 minutes eventually. running three times a week and working out the other three, then resting on Sundays

>tfw got all of my meal prep done for the week
>tfw swimming season is coming up
>tfw former oneitis is cooking for me for the GOT premiere
a-am I making it

>>36817326
its more interesting than cardio, I kinda zone out when I do cardio

>>36817701
if you want to lose weight focus on that but food for thought

lifting weights can be fun
you can make good strength gains while losing weight if you are a beginner
having more muscle mass means your body burns more calories just maintaining itself, so a year or two from now when you are thinner it will be easier to stay thinner

cardio after leg day can be a bitch though

>>36817501
put mushrooms in your scrambles/omelettes

esp in winter when there is no sun

>>36820321
$10 will literally buy you a lifetime supply of raw pinto/black/grabanzo beans, all the fiber you will ever need

my advice would be to buy some frozen chicken, beans and tupperware

cook that shit store it in the fridge and when he makes unhealthy food microwave up some beans+chicken, you can still have a slice of pizza or some carbs or whatever just make sure you are getting adequate protein/fiber in your meals

>>36821310
>4 months
>still doing SS

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https://www.youtube.com/watch?v=ze1GZVrg_tQ

HEre's my advice-- which I didn't follow cause I have a box a resses cereal

refeed day

after several weeks of cutting hard I think my metabolism needs a jolt

Been on cut for 2 weeks, eating between 1400~1600kcal. Didn't lost a single weight. Today I had a cheat day, it was at max 2000kcal. I fear that I'll wake tomorrow weighting 1kg more. I fucking hate my own body. Killing myself at gym working 6 days per week, not a single weight has been gone. That's true suffering.

>>36823006
How closely do you weigh and track calories?
I've had so many people tell me this about their attempted bulks or cuts, and every single time they're heavily over or under estimating their daily calorie intake.
Or they're simply too inconsistent with their diet to accurately say.

Current weight?

>>36816896
It's been a year since I started. I've lost 130 pounds in these last 12 months. from 325 to 195. Still have a ways to go. I still feel like I will never be thin enough to my liking.

>>36823034
I track calories every day. I pretty much eat the same thing every day, nothing more and nothing less. Which is pretty much: breast chiken, eggs, 2 slice of whole bread, whole grain rice, a cup of milk, a fruit(banana or apple) and salads(tomato, cucumber, lettuce and broccoli).
I weight 77kg/169lbs, I'm at 18%bf(had a PT checking it for me at gym) and manlet. Even if I was wrong on my calories, that would not be a 500kcal or high enough to not lose weight. My TDEE is above 2000kcal, my BMR is 1800+/- give or take.

>>36817108
>>36817130

Nice progress. Do a lean bulk, and you'll be joocy af. What did your diet look like?

>was 203 at my recruiters office
>it's the weekend, time to party, woooooo
>drink
>drink a little too much
>have a gallstone or pancreantitis or something attack that happens to me once in a blue moon, no idea what it is for certain because it's rare enough that I don't feel the need to see a doctor about it
>12 hours of super intense "kill me"-tier pain in my right abdomen and lower back
>still sore today
>up to damn near 215, was 220 yesterday when my stomach was super bloated during said attack

Is it weird that I care more about being heavier, than I do about having a mystery condition?

>>36823006

periodic refeed days are good for your metabolism, in fact it might even make your cut easier, so relax.

>>36823183
Idiot

>>36823299
My body already kicked my ass for binging, anon.

I don't need another one from you.

p-pls no bully.

>>36823259
refeed =/= cheating on your diet

>>36823369

one day of increased calories is helpful

as long as its one day, not every day. and mostly carbs

>>36823118
Are you weighing your food or eye balling it?

>started late feb at 305lb
>current weight is 295lb

I'm eating around 1500 cals a day. Still a fattie but I'm trying.

ffsfa

>>36823815
I each the same size portion every day. I did weight the first few days and after seeing how the difference was for three to four food(chicken breast, the vegs and fruit) and it was quite minimal, I stopped doing that.

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>>36821031
I smoke so much weed that I'm too high to eat.
I only lift and game in this state.

>>36823932
each = eat*

>>36823932
If you're eating that low in calories and not losing weight you should go see a doctor.

Most likely though you're not tracking your calories correctly.

You said you're a manlet how tall?

My family bought pizza and I didn't eat any of it
I had to psych myself up before they arrived
Fucking cutting man, drives ya bonkers

It's been a rough rough week. Going to take some weeks to reverse what I did

>tuesday eat like 800 calories over my daily intake
>wednesday pizza and ice cream cake because brother in law birthday
>Thursday go to red lobster to celebrate bro in law birthday
>friday have party play hella beer pong with corona, cranberry and vodka, jello shots. Pick up 2 slices of red velvet cake
>Saturday family visits from another state we go out to eat . have a 15 inch slice of pizza and a burger. Also eat some ice cream. Dinner at a Japanese restaurant. Fried rice, soup, salad, shrimp and steak
>Sunday snack on HELLA chips, soda,

Man that's like a brief list of shit I ate. Don't know how to recover from this man. Feels bad man

>>36824114
Hop back on the train. Right fucking now.

Don't make the mistake I did. I celebrated me getting accepted into the DEP and hitting 210 on March 7th.

Now it's 18 days til I ship out, and I'm still 210lbs, and have barely been in the gym at all since then, because I'm a retarded faggot.

GET BACK ON THE HORSE BEFORE YOU FUCK UP LIKE I DID

I've been cutting for 5 weeks. I'm realizing that my goals will take longer than I would have liked, but that's okay. I think if I keep this up for 2 more months I can finally have abs

>>36824053
5'7".
Well, I'll try to remove something (the whole bread and eat egg in its place) and see if anything changes. Still, I don't think I'm tracking it wrong, even if I didn't track, it would still be enough for weight loss.
This is what I was going to eat tomorrow/this week(egg will replace whole bread):
Breakfast:
1 slice of whole bread + cheese
1 cup of milk(200 ml)
Lunch:
3 tablespoon of whole grain rice
3 chicken breast(120g each if not less)
salads(1 tomato, 1 cucumber, lettuce and some broccoli)
Pre-workout:
2 whole eggs
1 slice of whole bread + cheese
1 cup of coffee(no sugar)
Post-workout:
1 banana
2 white eggs + 1 yolk
(this week will buy whey, so will start drinking whey instead of eating it)
Dinner:
3 white eggs
Salads
I drink water the rest of the day.

I don't feel hungry or anything.

>>36824187
What branch?

Also lol @ 'accepted into the DEP'. They'll take anyone who has a pulse, shower shoe.

>>36824415
Navy

I lost 140lbs just to get down to 210 and reach "anyone with a pulse" status, m80, so it was kind of a big deal for me.

>>36817762
I used to do this when I was anorexic. Please don't do this. Anorexia is not fun

Get better <3

>>36817933
eyyy keep going man! I remember when I was on week 1

Now I'm benching around 225lbs and have a bf of 14% ish.... I'm still on my journey, and you can make it too!

>>36820598
Hey man. It's okay. We all make mistakes, just pick yourself back up and don't let it get to you!

Besides, we all need a little treat here and there

>>36824472
Well, respect for that. I'm a Marine myself. Ready for boot?

>>36824579
Not in the fucking slightest. Won't be surprised if I end up in fat division. But boot camp is way better than sitting around mommy's basement doing nothing with my life. I'll get through it eventually.

>>36823097
Good shit, though. Keep it up and don't forget that you need to, at most, maintain your ideal weight when you get there. It's a complete lifestyle change. Don't be like the fatasses that go right back to eating shit like on Biggest Loser.

>>36817032
If you look sick probably should stop anon, take it slow

>>36821230
Aww, sorry to hear the mint one was "meh". I got a chocolate and a vanilla, and I think they were both decent. Chocolate was better though. The vanilla one was kinda grainy, IMO. The chocolate one tastes like slightly less-chocolatey regular ice cream.

>>36816896
I fucking hate cutting. I my lifts are killing me and I sweat alot, cant even sleep properly

Im on a 3 months cut and Im in my 1st month around 3-5 lbs down already

>>36816896
Eternal cutting to 70kg here.
Am lightweight in a sport, try to cruise at 71/72 and then crash to 70 for weigh-in

Any of you out there with tips/experience for weigh-ins?
Or general not-craving-bucket-of-carbs tips when you train 7x a week?

It helps to stay on track if you plan out what you will eat a day ahead
This way, you know how many calories everything is, and what your macros look like, plus it lowers your chances of overeating because you already know what to eat and can more easily decline anything extra

>>36817762
Back to myproana, buddy.

>>36817107
.5lbs a week is still fine

>>36816896

Month 7: still fat.

Lost over 35 pounds, though.

>>36816896
Just started IMF, what's it like brahs?

>>36822139
i actually completely forgot about mushrooms

Please to help, brothers. How many protons, roughly, can I hope to consume from one chicken wing?

>>36825582
really easy.

>>36825582
just dont eat for a long time.
Its not that hard man, I love it. I eat a big lunch and dinner and that is it.

>cycle clen 14 days on
>eat relatively clean
>train regularly
>lose no weight

what a fucking waste of $200

>>36826922
>clen
>200 dollar

topkek

>>36817245
HOW DID YOU NOT GO TO 190?
>6'2
>worst@270
>current@175
i just want the last 5 because i want that "i lost 100 pounds" milestone that i can share with my zero friends

>>36821037

Lmao anyone that thinks it's okay to bench 1.5x a week but squat 3x a week is retarded as fuck.

Every muscle should be trained at the same frequency unless you have imbalances.

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bretty good

>>36828214
Nice job m8

I just dropped 7 lbs in the first week of my cut
I know you drop some water weight at the start but isnt that a bit much? Should I increase calories? I barely have gains to lose ;~;

>>36828389
no that's not a lot lmao

i lost 9lbs first week at a 500 cal deficit

90% water weight

>>36827988
thats why you alternate bench and OHP so you do compound pressing movements 3x/week as well as two kinds of floor pulls (diddys and power cleans)

>>36828402
alright cool just making sure, thanks man

>>36828407

understandable but that's still doesn't explain why you have the same exact lift every single workout

it's a meme meant to build legs that overshadow your entire body

What to do to lose minimal amount of muscle during a 400 kcal cut? First time cutting, not fat, just want to look a bit leaner by August

>>36828432
Actually if you include chinups (which rip says to do) the lower/upper work is exactly equal. Noobs to lifting just happen to gain faster in legs. Not an SS shill tho, i really dont think it should be done for more than 2-3 months before moving onto something like greyskull or candito

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its going

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How long did it take for you guys to lose the excess belly skin?
I don't want to live my life with an eternal fupa. :(

>>36817130
you are flexing in this pic?

I'm looking to cut carbs from my diet. Is it ideal to remove fruits completely, and instead replace it with veggies?

>>36829405
And my counter-argument to that is:

You train quads directly with squats every single day

Yet you train chest directly 1.5x

It's uneven, SS is shit

>>36829367
lol I hope you mean 400cal deficit and not a 400cal diet

>>36829643
the rip-style OHP trains chest directly. There is less emphasis on bench, true, which makes it sub-optimal if you're interested in powerlifting, but for GENERAL strength and capitalizing on noob gains it's good.

>>36829643
Those are two completely different muscle groups. Uneven would be if chest and back were unevenly trained.

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>be 5'7" manlet
>165 lbs
>"if i cut 10 lbs i would look way better"
>155 lbs
>still look like shit
>"if i cut 10 more i would look good"
>145 lbs
>still no visible abs
>currently trying to cut another 10 lbs
>not expecting anything this time
if i still won't see my abs after reaching 135 lbs next thing i'll cut will be my wrists

>>36829796

See you're kind of retarded

I never said "muscle imbalance" which would imply chest vs back, or quads vs hamstrings

Keep hustlin t-rex cuz

>>36829830
start lifting, bigger abs are easier to spot

>>36820246
I'm almost always having more than a 500kcal deficit bruh

>tfw have been stuck at 210lbs for nearly 2 months now
>tfw lost 150lbs, then all progress halted because school started getting hard
>tfw supposed to be under 200 by now
>tfw haven't lifted in a month and a half, and only do my running about half the time that I'm supposed to

h e l p

man yesterday was my brothers birthday and I binged hard as fuck all day, im talking like buffet breakfast , pancakes for lunch and hella other shit. just gonna start DNP instead fuck it

>>36816896
50kg down, 10 to go

>>36817762
>>36820992

>sick, twisted bulimia game

top kek

I hate living with gains goblin parents that do truly mean well when they bring home snacks and sweets. But I hate even more that I have so little self control ;_;

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Day 20/90

I dont even feel the urge to eat shitty foods any more.

When i get hungry for shitty snacks i eat olives or cottage cheese.

W-whats happening to me?

>>36829643
Yeah. I train full body similar to SS but I bench 2x a week and OHP once.
Also squat 2x a week because my knees can't handle 2 days sprinting and 3 days squatting.

>>36816896
Weight ping-ponged up and down this week. Ended up gaining a pound at the end of it.

Going to have to start tracking my calories again I guess. Hopefully hit my goal weight in the next two weeks.

>>36825582

As a Greek, I can tell you it sucks.

>>36825582
It's IF tard

I can already tell you're doing it wrong

>>36821094
>mfw

Your face is a wojac grafted onto your fat sadfrog gut, crying, and sucking your penis?

What the fuck?

>>36830644
Tip top political pun kek.

>>36829656
yeah, 400 kcal deficit (1900 kcal daily intake), my bad

Is it possible to gain strength while cutting? At around 25% eating high protein high fat

>>36817415
U wot m8

Sounds impossible to me, unless you have subzero muscle mass.

>>36830888
Yes, it's possible through neural adaption.

>>36830888
high fat is a meme
but yes

>>36830644
pay your debts

>>36817089
I've been eating between 1800 and 2000 calories a day, male 6ft. 270 pounds. weigh every gram. still don't see any difference after 3 weeks...

>>36831273

No, fuck you.

Guys guys guys I weighed myself for the first time in five weeks and I've lost five pounds! Which is slow progress I know but I'm happy. Ten more to go

>>36816896
There is no small questions thread ):
new to /fit/

1. is cutting done after a period of bulking and training to lose the body fat created whilst bulking?
2. how does the workout schedule change if you switch from bulking to cutting?

if anyone can answer those rookie questions, i'd appreciate it

>>36832009

1. if u follow the vicious cycle of bulkin/cutting then yes. if u bulk correctly u wont need to shed much fat during ur cut tho

2. it doesn't. just expect to have some strength loss and maybe start adding cardio to ur workouts

>125lbs 5'2" lost 60lbs
>25%bf
>Goal is 105
>Go on binge week before summer
Hello darkness my only friend

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>>36832009
1. Yes, unless you are a fat fuck to begin with. Fat fucks may need to cut for a year or more to get to a healthy weight before a real bulk. Also, remember that bulking is not an excuse to get fat.

2. Depends. Some people lower weights and increase reps. Others just try to maintain the same weight and routine. You're still going to lose strength on a long enough cut and may have to deload at some point.

>>36832342
bro I would just bulk to build some mass cause you're gonna have to eat very little.

Down from 92kg to 86kg since Easter here

>>36832321
>>36832381
thanks guys

im currently on 10% bodyfat, slim figure with very little muscle, but want to achieve 8%bf.

so i just do the maximum I can do while being on a small calorie deficit with enough protein, vitamins and minerals?
currently do 3x full body and 3x 1h medium-intensity cardio a week

any other things I could change?

>>36832554
Congrats on the 10%!
I'm a couple points out and it's driving me nuts.

I would throw in some HIIT.

I personally do 2 muscle groups 3 days a week while doing 2 days of HIIT sprints and 1 day of long range medium.
It's been going extremely well and if dedicated to good nutrient , you can shred fat.

HIIT is vital to increase your VO2 Max, cardio system and nutrient delivery.

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>>36832554
>slim
>very little muscule
Are you Auschwitz mode?

Well, bodyfat % is only reliable with a real scientific measurement. So unless you are guessing, then reaching 8% bodyfat you should have abs and be really cut already. At that point, you should be bulking if you have no muscle. Most people bulk to 12-15% BF during the fall/winter and then cut back down before spring/summer.

Otherwise, just keep lifting through the deficit. This maintains the muscle, although you will always lose some on a cut. There is no secret. Just consume fewer calories than you burn.

Make sure you are keeping a diet log or have spreadsheets of your lifting progress. This will help you on the next bulk too. You need to have a clear idea of where you are going or you will only be able to rely on looking in the mirror.

Consider switching to a 4x week routine on the new bulk. Look into 5/3/1 Boring But Big if you want both strength and growth. It will give you a good template for linear progress, but may not be the best for a total beginner. Personally, I find full body workouts too exhausting especially while on a cut.

Is just running every day good enough for cutting exercise?

>>36832675
thanks dude. Was on ~22% body fat about five months ago, but cut out all sugars and whatnot and replaced them with veggies, tea and oats while still having minimum amount of activity.

maybe i can throw in 30 minutes of HIIT on sundays, thanks for the tip

>>36832694
my bf% are based on tape measurements, bia scales and visual reference, so it's definitely not exact, but it's not too far off I guess

im tracking pretty much everything I do. my diet only consits of about hundred different things of which i know the nutritive value by heart.

bulking during f/w is a good idea, thanks dude
i want to get rid of the remaining body fat in my stomach, but cardio is not doing a whole lot. :(

>>36832878
No. Lifting is much better because you can still make some gains/keep the gains you already have.

Fork putaways and plate putdowns are still the #1 exercise for losing weight though.

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>>36832878
No, you should be lifting. Try HIIT if necessary for cardio. Running is okay, but overall not a great way to lose weight. It's rather inefficient. Seriously, it takes like running a mile to burn just a can of soda. Plus this means more wear and tear on your joints if you are doing leg work often.

Nothing beats a calorie deficit. That's literally the only way you will lose weight.

>>36832890
Yeah, tell me about it. Losing fat is somewhat genetic, but most men hold the last bit around the stomach / waist. Keep up the deficit, do HIIT, and try working the abs using a roller, hanging leg raises, planks, etc.

>cutting forever, super low tdee, can't lose any more without being hungry all the time, plateau
>read about guy who walked across the US
>started skinnyfat, ended shredded
>now walking about an hour a day on average (some days 90 min, some days 30)
>don't mind walking, not horrible like actual working out
>also resumed doing my 30 min of yoga before bed

Is that enough? Walking burns shit all calories but if walking guy turned into Adonis from it... I'm also cutting my portions even further. I already eat off dessert-size plates but maybe more is required. My dinner tonight was below 400 cals. My (cheat day) brekkie was 600 cals (normally below 400.) Lunch was an apple.

I just bought a huge pile of fruit and veg. I have an entire pineapple for $1.

>>36824103

People at my uni offered me pizza, practically begged me to eat some since they bought so much. I refused. I also declined a cheat meal I offered myself.

>>36832342

>tfw try on bikini and I look like a beached whale
>125 at 5'3"

I hate myself.

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>>36833030
>declined a cheat meal I offered myself

>>36830308
do it faggot

>>36817089
Im pretty much the exact same but a bit leaner, not seeing much result on the scale but I look better i think. I also just started taking creatine before my cut, anyone know if that's good?

Just weighed myself today, down to 262. I've lost around 23~ lbs was around 285 mid march. Cut pretty hard, but run 3 times a week and eat my 3 meals too. We're gonna make it guys.

>>36833832
It will increase muscular endurance, but you're going to hold more water weight using it. This will be deceiving if you weigh yourself and you may gain, I think, around two pounds of water on it.

>>36829830
I know that feel bro.

You need to do direct ab work. We were lied to -- abs aren't made in the kitchen.

>>36817032
I know these feels, couple of people would keep repeating how skinny I looked, I think in a country where everyone is fat looking normal is weird to them so that's why they say you look sick

I dunno maybe something like that.

got bored this evening and went for walk, came back with a bag of minstrels and i've eaten half of them

fuck sake, luckily i'm still under my TDEE though but it's reminded me why not to go near shops when i'm bored and hungry

Trend value weight is down 4.8kg from this time last month. My first subgoal mark is another 2kg in a week, not gonna make it senpai. Would work out more, but midterms. The good news is I can probably at least weigh-in under that mark.

Second mark is another 5kg a month after that. Think it will probably be doable, since after midterms I can start working out more, and walking everywhere instead of biking.

Not a big deal if I don't make these goals, since they're primarily there to look like old times for oneitis when I see her this summer. Even failing to meet them, I'm still well on my way for my primary goal.

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>Went from 315 to 280 over the last few months
>still look exactly the same

Honestly cutting is hell. I'm glad I'm being punished for being above 15% BF.

>>36817501

>tracking micro-nutrients

we found a new level of autism ladies and gentlemen

>>36817501
what website is this?

>>36829428
You don't lose skin retard

What do you fags drink.

I just drink water, coffee and fucking brotein shakes. I need something new to drink cause fuck i cant drink coffee at night as I'll just be awake forever and water gets old.

So I gained about 8 pounds pure fat being a fatass during a recovery from injury/holiday, is it a good idea to cut for a bit until I lose the 8, then start back up a bulk?

>>36835011
weight/height/penis size?

Obese here

SO is subway good for you? (I order without cheese or sauce)

I always get the salami, wholegrain, tommato onion spinnach jalepenos ect

Started on January at 175 and now I'm 152

>>36835031
https://eatingrules.com/healthy-options-at-subway/

>>36835024
6' 188elbees 6'

>>36835066
cut more before the bulk

>>36826922

you got ripped off you tard

>>36834876

i like makin my own smoothies. i usually use spinach, low fat greek yogurt, pineapple (for the ladies), carrots, bananas, and strawberries.

>>36829643
you squat in SS everyday? sign me up

>>36833058
Same senpai I am so ready to look qt for this it'd be my first summer I don't look like shit
Want to be motivation buds?

>>36835082
alright thanks

Just weighed myself today and I was a little under 170 lbs. I was like 183 ish a couple months ago. 5'11 btw.

I still have the gut though and it is pretty bad. I tried dieting a year ago and got to 153 for a day, but that was in the morning and I was probably dehydrated a bit and still had a gut. Trying to build some muscle now, but still losing weight.

I basically eat 2 things and I switch off. Chicken breast + some brocolli rice/some other rice. the other day is oats + chocolate protein powder + peanut butter. I take multi vitamin as well. I really need to get some fresh vegetables, but I eat on the go a lot.

>>36834876
water, black coffee, various types of green tea. I have yoghurt occasionally as a snack.

>>36835031

it can be pretty good. mayonnaise is usually what kills it.

I like the sweet onion chicken terayaki, but the sauce on that adds like 100 calories and some g's of sugar.

>>36835255
>green tea
are you gay?

>>36823892
keep going dude, eat clean too

Just ate 300g of chips.

My wife shouldn't buy this shit and leave it in places I can find it!!!

I've been making good progress.

Slow, but steady I guess.

I got sick last week and my appetite was reduced to almost nothing. Wound up eating some less than stellar foods just to get some sugar and protein in my system.

Didn't work out, but I slept for 2 days straight. Feeling much better now, and back on the horse.

>>36837151
good lord, you have 0 will power

kys asap

so it turns out refeed days are not a meme

mood is better, lifts are better, but im still on my normal deficit now

how often do people do these? I've had conflicting info

>>36836330
I live in Asia.

Is yohimbine a meme or does is it work and worth using?

>>36824840
Dry sauna before weigh in, drink lots of water up until day before so body isn't picky with water retention when you need to loose it quick

>>36834685
cronometer

>>36838796
Use it with fasted cardio and coffee. More endurance than just coffee at least. Don't recommend before lifting though.

Anyone have any good recipes for sub 300 calorie meals? Preferably something hot.
I cut at 1200 cals, with 2 300 cal meals, 1 400 cal meal and two 100 cal snacks.

>>36834876
I'm addicted to tea.
I drink it with sweetener and a splash of skim milk, and have replaced my boredom eating with it.

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>tfw going to have to lose 46kg to get to my goal weight

>>36831363
Difference only comes in months I guess.

>>36817107
>>36825501
0.5 lbs is what the wiki suggests.

>>36839387
82 kg for me :/

>>36817202
>>36817257
I'm 5'7" too. I guess the best for us would be around 60-65 kg. Then we'll be lean as fuck.

>>36839419
what the fuck

>one of Richard Nixon's favorite snacks was cottage cheese with Lawry's Seasoned Salt

It's actually pretty good.

>>36839438
same here 5'7'', it all boils down to how much muscle mass you got. I am currently at 73kg with almost visible abs, my guess is i will be lean enough at 70 kg.

I have dimples. Making it

>succeed at cutting
>gain a blood vessel that looks like its about to burst on my forehead
>arms become meaty dicks
>dont have reliable bf scales, so just use the newest blood vessel on my chest as a good measure if I am still on my path
>cutting reduced my food lust by so much that the new normal is actually not sufficient enough
>feel like I am eating like a pig, when I am actually not even often breaking tdee
>realize that at my worst, when I "cheat" I still am 500 calories short each day combined with all the exercises

How do you guys restore your normal food habits after a cut? I got a feeling that I will be at 6% bodyfat in 2 months at this rate and then its near the danger area.

>>36816896
Found out last night that I have a visible jawline, A few more weeks, and ill get hollow cheeks. This is huge for a guy that have had a chubby face for his entire life. im making it fit

I was doing so good then I had a long busy day and just gorged on fish tacos. let the darkness wash over me ;(

>>36824340
What kind of cheese and how much?
What type of milk?
How are you cooking that chicken and rice?
What dressing are you using for your salad?
How large is that banana?

You are most likely eating more calories than you think you are

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>tfw down 3kg in not even 3 weeks at 1.5k kcal
thank you based IF

>>36839655
Did you log them? If so, no worries. If not, go do it now.

>>36839789
more like thanks cal in cal out you fuck tard

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I can't understand you people who lose 0.5 - 1 lbs a week, it'll take you a decade to finish your diet

You can't even reliably measure a change that small because your water weight can swing way more than that

100 days in my diet, only one cheatday, 15 kg down, 10-15 kg to go.
Were all gonna make it.

>mfw natural appetite suppression on Keto

fuck it feels so good to not have to mentally and actively force myself not to eat shit foods

>>36840195
"Keto"
well meemed

>>36840222
>he fell for the "keto is a meme" meme

kek

>>36840239
this...

>>36840195
the appetite suppression is amazing with keto, literally never being hungry as long as you remember to eat. Some days I'd wake up, eat breakfast, then it'll be 9pm and I'll remember I haven't eaten since the morning. Issue I have with Keto is I'm lazy, so cooking that isn't just throwing something in an oven or putting on the boil is a pain.

>>36840250
your only not hungry because of the high protein

you think keto works and now you cant shit for a week because there are very fiew things that give you enough fiber

ive lost over 70lb in 6 months without keto eating a vaired healthy diet.

>>36840239
you only need keto if your trying to get from 8% to 5% Bf not from 55% to 30%

>>36829830
are you also liftan? i got my 4 visible abs at 148 lb when I started my cut (I was 162 lb initially), though Im still cutting hard. removing this stubborn fat is hard b r e h

>>36829830
i know that feel breh
>tfw sitll fat at 69kg at 178cm
>down from 100 originally, couple years ago
its unfair, but what else but cutting harder am i gonna do. i dont care anymore, i go down to 60 if i have to.

>cutting without counting calories
>just make sure you are hungry most of the time

Is this viable? Fuck math shit.

>>36840413
your sense of hunger is most likely broken, as it relies on a myriad of chemicals, which are most likely fucked up by sugar, first and foremost.

Some other notable chemicals are also added that increase flavor, smell and a bunch of other stuff, completely throwing your food sense into disarray.

I am not sure how long it takes to restore it, but if you were to rely on your sense of hunger again, you would need to go full organic retard, or at least healthy. No more processed foods, or added ingredients, and also completely avoid all sugars.

>>36816896
Can i cheat in ketosis? I would like eat eight cinnabons. What is gonna happens to me? I am in ketosis more than month now.

>>36840434
memed hard

>>36840413
fuck math
counting calories is very easy
you could consume something very caloriffic and still be hungry

or you could count eat within your calories and not be hungry at all

>>36840413
just round up to the nearest 50. you always eat less that way too

>>36840434
why would you want 8 just have half of one

your just going to end up fat again..

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>>36840443
>memed hard
Not even trying, for real.

>>36840430
That fucking sucks. I dont eat anything organic except apples.

How about i just guess a ballpark figure like:

>small meal~500kcals
>large meal~1000kcals
>snack ~100kcals

>>36840457
not sure what your trying to prove?

>>36840413
>counting calories
>math shit
Yeah, I can already tell that your cut is going to be a huge success. That attitude will also take you far in life.

Dumbass.

>>36840457
superlats

>>36840464
> I dont eat anything organic
> making it

choose 1

>>36840464
dont fall for the organic meme jew though, there are still foods left that are not organic, but still good, you just gotta educate yourself on each and every case. It is time consuming, but its worth it if you value your health.

>>36840471
For real?

>>36840554
gay/10 looking for reassurance from men.

>>36840565
Didn't get it as i'm russian.

If I'm not eating enough protein through the week due to binge/sociallife at weekends, will my muscles decrease much? How easy would it be to build it back up - will it be like they never existed and take weeks to get back to lifting same weight?

>>36840744
also forgot to say on weekdays, to off-set the weekend, I eat 1500 kcal per day,

Been losing approx 2lb a week

>>36840744
>binge/sociallife
You are worthless and weak

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strawberries man

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anybody here doing EC(A) stack?

How the fuck should i calculate my calories for a cut? Every TDEE calculator gives me different results between 2300 -2900...
210lbs at 6'3 btw

Can someone point me at some good tdee calculator?I believe the ones I've used are over estimating my actual needs.

>>36840760
>You are worthless and weak
yes of course...

>>36840968
>>36840981

33 x body weight kg

>>36840266
I used a fibre supplement, whole psyllium husks, tastes awful on their own but even with keto my shits were textbook.

once a day, same time (around 30 mins after waking up), 1 slight push and it's out, 1 solid snake, not too thick but not skinny, clean wipe after.

My shits were better than they are now on IIFYM

>>36841063
dude, that's even worse

>>36840434
You can, but even a bite of one will kick you out of keto completely, so expect to be ravenous for the next week as you get back into keto, probably going through ketoflu if you did the first time.

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>>36841124
>even a bite of one will kick you out of keto completely
debatable.
I used to eat kebab everyday, and still i am in ketosis.

>>36841063
I want to cut, not bulk.

>>36840239
Being on keto for 2 weeks is the equivalent to having about 6 showers without it

>>36840467
Lol, what world are you living in, seriously.

Do you think Chad bothers with this shit? Do you think guys who are, you know, ACTUALLY IN SHAPE have to carefully right down their macros and eat under a certain deficit to determine the correct reduction in bodyfat in a certain duration of ti-
FUCK NO. Chad doesn't even THINK about this shit and yet he looks INFINITELY better than any of us, because of his GENETICS. Frankly, if you have to "count calories" it's probably over for you anyway.

>>36841212
Too bad you aren't a Chad and you have to count like the rest of us.

>>36831363
>weighing food
>meme
There's your problem

Also just start a ec stack and cut below 1600 cal

>>36841150
Ketosis is a fickle bitch, It takes me one week, give or take to get into it, or to get out of it. No matter what I eat and how much.

Monday 28/03 - 96.9kg
Monday 04/04 - 96.6kg
Monday 11/04 - 96.0kg
Tuesday 19/04 - 95.3kg

Too slow for my liking, but at least it's progress.

>>36841233
Keto is like a waifu. You spend a few days dating her and then she moves in. (She leaves once you cheat on her with Carb-chan)

>>36841233
Looks like it depend on your metabolism

>>36841150
>>36841233
So exactly how can you spergs tell whether you are in ketosis or not that accurately?

>135.5 kg last January
>77 kg now

Been tough as fuck. I have an appointment in May to check up on my loose skin, hopefully the state will pay to have it removed if I just make up enough excuses.

>>36817032
>10% bf
I call bullshit.
>People say i look sick, they ask me to stop loosing weight.
aaand you're an attention whore.

>>36841297
>So exactly how can you spergs tell whether you are in ketosis or not that accurately?
stix

>>36841265
It takes me about a week to get into it (by limiting carbs) and it takes about a week for me to get out of it (by increasing carbs).

The thing is, my treshold for carbs is extreme. Its way beyond 50 grams. Its probably near 200 grams, I am not even kidding. That is why I am mostly on the keto, I can only kick myself out of it if I eat like a huge pig, for a whole week.

it could be because I also do sports, twice a week I run at a pace beyond the amateur level, I run in a club, nearly competitively. I also usually walk 1 hour a day, plus I do strict weight lifting, with only 1 day of rest for the 2 routines (upper body day, and deadlift/leg day)

Plus I also put in some smaller exercises like pushups, situps and pullups.

and recently I even added another one, swimming, 3 times a week, so probably I wont be able to consume enough of anything to kick myself out of keto.

>>36841297
Huge amounts of piss, and need to piss, the piss is also clear all of the time.

>>36841332
Consider yourself extremely lucky.

>>36841339
Why is this luck? If I miss even one meal, or miscalculate my food intake, I feel like shit, like I am starving (which I technically am) for the whole day. I kinda want to load myself up on carbs again, because it also increases performance. It would make me happier and better performing. But I guess il just keep myself in it to lose more bf (at 9% now and dropping)

Still, I am not sure if I broke my body or not because if I wanted to push myself out of it, I am not sure if I could do that anymore.

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It's been 3 weeks, and I feel dead inside.
Daily meal includes either 3 eggs with 2 toasts, 240g turkey breast, or about 300g green lentils.
Barely lost 6 kilograms, while exercising like crazy 3-5 days a week, with 500kcal burned every time in cardio only at the very least, while my intake is between 300-600 a day.
As a fatty, am I doing something wrong, or is it just that hard? I have yet to lose 30-40 kg until I have a decent body, and it's getting hard to repress the urge to slam my head on the walls when I see something tasty and bad for my calorie intake, even on a simple picture.
Send help.

>>36823034
when you eat something, search up "100 grams of X food".from there you can estimate how much you're eating.

>>36817108

Mmm you would have been nice to cuddle with all that meat, n-no homo. I prefer the before picture

>>36841351
I have to stay below 20g to stay in ketosis, so I wish I could have a high threshold like you.

>>36817257

manlet

>>36841356
>am I doing something wrong
>toast
you had the answer all along

>>36841297
How hungry I am.

Go from at least perpetually hungry to completely forgetting about food in a couple days. If you wanted to do this off Keto, it would take months of getting used to less food. If I cheat, I'm starving again for days until I'm back in.

Never used those sticks, don't wanna waste money.

>>36829830

I'm the same height and 170 lbs and I have abs, so I don't know what's wrong with you

>>36841379
You go into ketosis when your glycogen reserves are depleted (carb battery inside of your muscles), because without carbs, your body starts to look for other things to consume.

but the thing is, the carb reserves can be depleted faster with sports, if you use your muscles, it will not only be used for your tdee, it will also be used for the exercise. So running a lot, weight lifting a lot, most sports actually, will deplete your reserves.

I have been in a mild ketosis for over a month now, even though I have been eating a high carb diet (not a veggie fag so I am getting meat as well), but yea, I have been eating a healthy, normalish diet. Definitely am above 100 grams of carbs.

>>36841351
I don't think you're in keto, I have a normal threshold for carbs and if I miss a meal, I don't even notice. Thing about keto is you just don't get hungry anywhere near as much.

On IIFYM, if I miss a meal or eat less, then I feel same way as you. I really don't think you're in keto, if keto sticks say you are, either it's residual ketones, the sticks are bs, or you need to see a doctor.

>>36841356
of course its getting hard when youre on a 2k deficit every single day lmao.
Its that hard if you lose 2kg per week. Its way easier if you lose 1kg or half a kg per week.

>>36841397
>carb battery inside of your muscles
Your muscles' reserves don't really play a part here. Glycogen can't get back to the bloodstream once it goes inside the muscle. Rather, when the glycogen in your liver runs out, then you will start nearing ketosis. That can be achieved through exercise since muscles suck up way more glucose than the liver. There will be a short period of emergency proteolysis before you body can get those ketones moving.

After that, your body will gradually adapt to the new fuel, with the exception of some parts of the brain. Those will get glucose from dietary protein so it's okay.

>>36841424
nope, the telltale sign of pissing like a race horse still happens. Plus recently I overate for a small period a bit (nearly got me to 80% out of my keto), and I gained a lot of water weight, which I then pissed out. Meaning, I know my non keto weight, and I am not on it, not by a long shot, I barely have 20% glycogen reserves right now.

>>36841440
ah, thanks for the clarification I guess, one more step to the system to remember. But yea, its still basically the same conclusion. I am still in keto because of sports, am I not?

>>36821545
I just started taking Yohimbine Sunday and I take it plus 200mg caffeine in the morning while in a fasted state, sit around for ~20 minutes, and then I go for an hour long walk. After the walk I try to wait a good 30minutes to an hour before my first meal.

>>36841455
There's no sure way to know. Remember that not all exercise uses glucose that intensively. Cardio is mostly about oxygen and weights are about ATP. If you are the pump-bro type, then I'd say there's a huge demand for carbs.

I would play it safe when it comes to keto. There no other way to be sure about your status without blood testing. Ketostix is a good tool but it's not a reliable tool in the long run, since acetoacetate is higher in early ketosis compared to prolonged ketosis.

According to studies, average performance isn't really affected if you're well adapted. Carbs give you some energy, sure, but you should concentrate on neurul adaption and the health of your mitochondria. So eat your fish oils.

>>36841593
Fish oils are at a slightly above average amount per day, so thats fine.

and since I am still on it, I guess I am the pump bro type as well. Kek. But I am seriously not lying, I am eating way past 20 grams per day. I eat bread products all the time, if not for bread products, then pasta, or potatoes. It doesnt bother me as much I guess, but it is kinda annoying from time to time.

Being at 20% most of the time means that I could easily mess up my sleep and wake up hungry in the middle of the night if I am not careful.

The ketostix is a nice idea though. Perhaps it could give me a rough measure.

>>36816896
carb cycle master race; the only god tier cutting diet

ketofags who never eat carbs are idiots with flat muscles

>>36841641
There's lots of little hints you can find.

Does you urine smell fruity?

Does your breath smell metallic/of ammonia? Ask someone.

Ketostix measures "excess" ketones that are discharged. Ergo, the reading will be lower on heavy days. I get about 8 mmol/L while I'm sedentary and in ketosis.

>>36841712
>ketofags who never eat carbs are idiots with flat muscles
O-ok.

>>36841712
You should have flat muscles by every friday too, you stupid faggot.

>>36841752
Cant I tell it based on my weight? If I only have 9% bodyfat left, I cant lose much more to mess up with the measurements, at least not in the short term. If I piss a lot, or drink a lot, it means that I am either in keto, or out of it. and its not like its completely mystical and hard to guess often.

I also often have a "morning keto piss" Where I drink a kefir, and where my body had the longest period of the day without carbs. The keto piss after that always present. Always almost immediate after the kefir, hard to miss. I guess I kinda subtly and subconsciously made it like this so I could micro build up carbs for the night, so I could at least sleep.

>>36841815
Your weight isn't really a crystal ball, you can lose fat outside of ketosis. Passing a lot of urine could just be you hydrating or ketosis. The frequent urinating only happens at the beginning of keto though, when glucose bound water leaves your body. It's not a continous thing.

At such a low bodyfat you should be getting enough dietary fats if you are to remain in healthy ketosis. Your morning drink won't affect your "morning piss" since the ketone build-up is all ready in your bladder from the night. If that is the case I mean.

>>36841433
I guess I should eat a bit more, or exercise less then. I'm both afraid of starting to eat too much again, or slow down on exercising and doing less and less until I give up.
Also I want to get rid of that horribly deformed body as soon as possible, but I'm also afraid of sagging skin. Fuck.

>>36841918
I dont know man, it seems like you are not entirely correct on many things. My own doctor basically told me that the glycogen reserves in the muscles first need to be depleted before you can lose weight.

Other people also often remark on the water weight, which is directly tied with all of this.

I got a pretty good measure on this whole keto thing and I dont think that most of your advice really is useful.

>>36842280
Your doctor isn't entirely correct on many things. The glycogen in your muscles doesn't have anything to do with losing weight or otherwise.

You don't have a good measure on anything, fuck off.

>>36842309
Water weight, pissing/hydrating, sports etc. Seems like a reliable way to measure all of this. You are just talking out of your ass.

>>36842322
Yeah, very fucking scientific those measurements. Do you even know what goes on in ketosis? No, because you're a stupid fuck who doesn't care enough to find out and just goes with his retarded beliefs.

>>36842354
Why the fuck are you so autistic anon, many of our bodily functions are tied to clear symptoms. You dont need scientific measurements to figure out when you are in our out of ketosis if you know the signs, and know your body well enough.

>>36817501
Nigger, why are you taking 112g/day of sugar?? Do you even into WHO dietary research?

>>36841389
>what is body composition

>>36816896
>all that food on the scale
>weights 0
TRIGGERED

>>36842473
i dont see how i can lower it

vegetables: 10g
milk: 15g
yogurt: 5g
berries: 35g
apple: 20g
banana: 15g
coffee: 10g (counted as 1tsp per cup, but im slowly lowering it)

rest is 1g per item in beens / rice / other

I dont see how you can both eat the recommended amount of fruits per day, and keep the sugar down.

>>36842473
Just looked up the WHO sugar recommendations, but all i can find is to limit 'free' sugar to less than 50g, preferably less than 25g. I eat 15g of 'free' sugar a day at most.

>‘Free sugars’ is a new term coined by the WHO and refers to:
>all sugars added to foods
>plus some naturally occurring concentrated sugars and syrups, such as:
>honey
>syrups (e.g. agave, rice malt, maple syrup)
>fruit juice and fruit juice concentrates.

>It does NOT include sugars naturally present in milk (lactose), whole fruit (fructose, glucose) and vegetables (fructose, sucrose) as these are deemed safe and okay to consume in any amount.

So im OK, since most of the sugar is from fruit and milk.