Cutting General!

I weigh 169lbs and can probably cut 10lbs. What does my daily carb intake percentage need to be and what does my daily fat intake percentage need to be?

That's a bit much for 8 weeks
I'd say 7kg is a lot safer
Just track calories, get some cardio in, eat vegetables as they're not calorie dense in the slightest

As for my cut
I was cutting for a few months (started lifting as a fat ass a few months ago) and lost around 30lb. I still had some fat I wanted to get rid of but my lifts were going up so slowly I wasn't making any real progress. A lot of them stagnated, but what made me decide to say fuck it and bulk was getting to a squat weight that made me so sore, I felt crippled for two days straight
Summer bulk, here I come

>being a pleb that lives in an area with seasons

Eternal Summer Miami masterrace

>>36844371
>Not living in a state with constant hell weather that can change day to day

I love Texas

>>36844232
>Festivals! Beach Parties! Hikes! Camping! Tanktop Season!
They sound like the awful sort of things where you see other people. Except maybe hikes.

Lost 8kg since the start of February. Should probably be pleased. I'm not. Oh well.

I'm gonna have to skip legs this week due to some knee/back pain (working on my form dont worry)
Should I eat at maintenance to avoid losing a ton of leg strength or will a week be fine?

>>36844371
>>36844434
It's a shame I live in the UK. We get rain 4 out 7 days in a week.

File: 1451078687339.jpg (33KB, 419x419px) Image search: [Google]

33KB, 419x419px

Y
O
H
I
M
B
I
N
E

H
C
L

>>36844864
where do you get that?

>>36844473
I know that feeling.
>>36844232
leave close enough to the equator it's already full blown summer by american standards.
went back to lifting three months ago, started cutting.
was buff enough when started, only wanted to lose some fat.
stayed exactly the same weight. lost considerable fat (probably not 4 kg but It looks good) but gaind more muscle then i wanted.
look like a gym freak, shoulders are fucking monstrous.
taking a break from cutting for a weak and then going all in full power no carbs high rep low intensity shit.
man cutting while being a student is fucking harsh.
sorry for retarded english. blood sugar is low.

>>36844918
live close*

is intermittent fasting a meme?

File: 1359877298459.gif (2MB, 256x192px) Image search: [Google]

2MB, 256x192px

>had music for dinner again

Went from 230 January to 193 today. The end is in sight now and I'm gonna start lifting next week after 4 months of cardio.

Lost 5 out of 10lb so far, these last 3 weeks have been going well.

I frequently end the day at a 2000 cal deficit due to excessive cardio and diet, but I make sure to always get 1 to 1.5g per pound bodyweight in protein per day. Am I garunteed to be losing gains here?

>>36845126

No

File: 1460942968426.jpg (330KB, 720x720px) Image search: [Google]

330KB, 720x720px

>tfw only noon:30
>only 400 cals left for the day
>on call tonight for work
>I can make it till bed time on 400 cals
>can't work through the night on 400 cals

File: fire them up.gif (3MB, 320x240px) Image search: [Google]

3MB, 320x240px

>>36845329
carrots

started cutting in January at 6ft 225 now I'm at 205. Starting to look decent irl with my shirt off but I'm still gonna try to get down to 195

>>36844371
305 wassup

>>36844232
Hey guys I need to cut 43kg in 2 months or less any tips?

>>36845571
That's 0,7 kg every day, or a 5000ish calories deficit every day.

I suggest drinking a lot of water, vitamins and running enough to burn 2000 calories.

>>36845571
liposuction

>>36845649
That's be about 30kms a day, every day. RIP knees.

File: 1460859161412.jpg (37KB, 484x648px) Image search: [Google]

37KB, 484x648px

>>36845571

>Grab a knife, a tourniquet and a phone
>cut your leg off
>apply tourniquet
>call an ambulance

May need to repeat these steps on 1 or more limbs to achieve desired goal

>>36844861
everyone going insane over 13c today

>>36845329
>work
>not increasing cals

>>36845649

Your best bet is to take up cycling desu. If you can bike to work, do it. Start putting on 20-30mi a day, dieting properly. You won't lose your goal, but you'll lose a lot

>>36845329
Chew gum
Do a few dozen push ups, sit ups and bodyweight squats when you get home.
Eat an extra 150 kcal.

Started at 256 in January
Now at 218

>>36845830

tank tops. tank tops everywhere. Stay classy burnley

>>36845263
>2000 deficit
Fuck man, how big are you, how much of a diet deficit and how much cardio?

Gone to shit. Totally fell off the wagon for an entire week. Probably gained like 4-5 lbs (idk to scared to step on the scale) so right now things aren't looking to great. First day trying to get back into my cut. Sigh.

Around 86kg now down from 92 in february
I've been doing a pretty slow cut but I've managed to increase my numbers so I'm pretty satisfied. I'll probably cut down to around 80 kg and stay there until winter, then start bulking back up.

>>36846097

Exact same thing happened to me, my mang. Just get on with it and get it done.

File: 1441070997866.png (228KB, 858x725px) Image search: [Google]

228KB, 858x725px

>Trying to get from 155 to 145 lbs.
>Eating 1300 calories a day.
>MFW

File: Screenshot_20160419-164240.png (181KB, 1440x2560px) Image search: [Google]

181KB, 1440x2560px

Cutting fucking sucks.

>>36846165
Are you 5'1?

>>36845329
I'm not even a fitness faggot and I have made it 17 hours without even a bit of food. Suck it up and deal.

>>36845262
>>36845263
>>36845329
>>36845523
>>36846037
>>36846097
>>36846106
>>36846111
>>36846165
>>36846171

You can do it!

File: 1426227432467.png (10KB, 294x449px) Image search: [Google]

10KB, 294x449px

>>36846165

Know that feel bro

>be 220
>cut down to 150
>feel good.jpg
>lift heavy for a year and bulk up to 175
>want to get down to 160

Been at it for 3 weeks, at 1800 k/cals a day and the weight is coming off extremely slowly, like a pound every 2 weeks. I miss the days back in i'd lose a pound every 3 days.

>>36845329
coffee, water and gum

>>36844232

Still got 2 months to go. Last week my weight dropped with 0.6kg (1.2lbs), so I'm pleased so far.

>>36845174
That can't be very healthy. I had a glass of water. Also, the captcha was select all candy

File: 1460944874803.jpg (85KB, 706x431px) Image search: [Google]

85KB, 706x431px

>>36846289
Was always a skinny fat. I did the same thing breh.

180->140
>feelsgoodman.jpg
>look aesthetic
>time to bulk

140->160
>lifts up, time to cut again
>cant even get under 150 now
>never go full bulk

File: 1458020364802.jpg (19KB, 320x320px) Image search: [Google]

19KB, 320x320px

>>36844864
Just ordered some. Do you have dosing or dose timing advise? I'm doing a loose IF 16/8.
>thanks mayne

>>36844434
Hell yeah TEXAS!

Which type of cardio is the healthiest? I started running on the treadmill but from zero kilometers to 20 minutes each day is too much for my body currently.

I'm 6' and a half inch... weigh 175 and no visible six pack. kill me familia

File: tumblr_nhs9zwoNqT1qcqorzo1_1280.jpg (63KB, 638x511px) Image search: [Google]

63KB, 638x511px

>>36846697
>we have to cut deeper

File: 1460942467383.png (215KB, 600x600px) Image search: [Google]

215KB, 600x600px

>>36845933

>cutting
>increasing cals

>>36846642

Swimming is master race of cardiovascular senpai

>>36845830
Bitch I was sweating like a mad cunt in 10 today. Birmingham masterrace

>>36844782
bump

>>36846844
tfw can't swim

>>36846844
I was talking about something I can do in the gym since I want to do it every day and I almost never go before 12 pm (no typo)

I would choose Muay Thai if I could.

File: 1459729268536.png (201KB, 486x504px) Image search: [Google]

201KB, 486x504px

>>36844782
>>36846881
>cutting
>attempting to maintain strength

sorry breh, not gonna happen. time to let go.

>>36844232
>You know what this means? Festivals! Beach Parties! Hikes! Camping! Tanktop Season!
>tfw actual, full blown normalfags browse 4chan now.
What the fuck? If you said this 5 years ago people would ask what the fuck you were doing here. This site's userbase is now completely indistinguishable from instagram or facebook.

>>36846898
same here hermano

>>36844782
Do you actually think that your strength will suddenly vanish in a week or am I being rused?

So this is my first cut. I got a question. How quick can you cut? I'm on week 7 out of 12 and I'm seeing some great progress. But I'm wondering if I I could possibly cut quicker or if I'm going to have to extend this cut throughout the summer.

I'm 5'4, 135 pounds. Cutting at a little under 1700kcals. I spend 40 hours a week on my feet. Lift and do twenty minutes of HIIT on the treadmill 3 times a week.

My TDEE seems to be at about 2100-2200kcals depending on the source. I've been thinking about either slashing my calories to 1500 or adding in a few days of LISS cardio. Just a 5k on my rest days.

Is there any harm to this? Assuming I get my protein will I lose muscle?

>>36846697
I'm 6'.5" weigh in yesterday at 176. 4/6 abs showing. first time i've ever made it this far and its so close i can taste it. Keep going brother, I believe in you

>>36846931
its almost like the sites growing popularity and gradual acceptence into the mainstream as brought in users other than NEETs, tinfoil hats, and weebs. I accept this, its happened everywhere

>>36845329
>work
I take it the issue is boredom and not actual hunger. What do you do? Have qt3.14 coworker keep you distracted.

>>36844371
sorry my spanish isn't good enough to live in Miami

>>36847013
Slash calories, you're already doing everything else possible. Be prepared to lose some muscle though. Replace a food or drink with a diet choice or water.

Studies are mixed. Some say slow cutting is best to preserve muscle, others say quick cutting. Honestly, at your level it probably won't matter.

>>36844232
Kill you are self normie

>>36847322
What kind of English is this?

>>36847052
You "accept this" because you're part of the problem, delusional normalfag.

File: yohimbine_albfag.png (61KB, 1310x567px) Image search: [Google]

61KB, 1310x567px

>>36846416
Not him, but I've used it for two summers now.

Infographic 1 of 2. I'll post the second one in a minute when the post limit lets me

File: yohimbine_infopic.png (36KB, 587x436px) Image search: [Google]

36KB, 587x436px

>>36846416
2 of 2. Be careful with this shit, it can really affect your heart.

>>36844434
Bitch please how about you leave your faggotass state and come live in the shithole that is Oklahoma. You'll be begging to go back to sucking dicks.

>>36846089

2-4 hours of cycling about 2-3x a week. I wear a heart rate monitor to track cals.

Not very heavy. 5'10" 170lb atm. Shooting for 165 or 160.

>>36844282
0% and 0%

Best way to suppress appetite?

>>36848488
there is no way

cutting is meant to be hell

enjoy when you finally get to bulk because hell is right around the corner again

File: 1457255075131.gif (1MB, 371x209px) Image search: [Google]

1MB, 371x209px

>>36844232
>Mine is horrendous, ive got a lot of cutting to do in about 2 months about 10 kg. Any tips/.

/fit/ never changes.

File: Dispelfiction.png (1MB, 900x618px) Image search: [Google]

1MB, 900x618px

I'm 6'5 190 trying to cut down to 180 for summer (yes i know im dyel)... eating 1800 cals. Send help.

I need to loose 20 pounds by July is that do able?

>>36848488

EC stack. Zero appetite. Ymmv

>>36844918
english is pretty good fampie

>>36844232
I fucked up last night guys. Got high and ate the following:

- 1 x small triple fillet bondi meal from Oporto
- Potato chips
- Some caramel popcorn
- 7/11 sandwich
- Chocolate bar

Dissapointed, will fast today to make up for it.

can you guys post your stats? 5'10 165lbs cutting on 2k cals, does that seem high? i went to the nutritionist today at my school to see what she thinks and she set my MFP to lose 1lb a week which then went to 2300 cals, before i was doing about 1800 cals and she thought it was too low for someone my activity level (gym 3x a week)

>>36847013
The real question is why are you cutting when you are 135 pounds

>started at 208lbs 2 weeks ago
>down to 196lbs
>surviving on nothing but ECA, coffee, and a shitton of water
>doing the stair master for an hour erryday
>only eat when I'm so dizzy I feel like I'm about to pass out

At least the love handles are gone...

Weight loss is going slow but I'm not losing strength, which is good.

Currently swimming 1 mile every other day in addition to lifting in order to cut, prefer not to give up eating.

I want to get swimming to 2 miles so all my weight loss comes from cardio and I can get lean with a normie diet.

5'10" . Think I should be pretty shredded at about 81-82kg.

>>36848836
rip all LBM

>>36848780
Cut started at 5'10", 200lbs. I have a fairly good chunk of muscle and am active so I cut on about 2500 calories right now.

Personally at our height and your weight I would never bother cutting, but it would probably require about 2k cals depending on activity.

>>36848868
all of my progression has stopped and i have very little LBM so instead of recomp i decided to cut to 150 and then do a clean bulk.

so I started the ECA to help with cut and my body hair is growing like crazy. Never had a single chest hair before and now I'm getting all these crazy straggles on my chest and stomach. wtf.

>>36848889
Yeah that sounds fine. When you bulk, do it slow and long. Otherwise you will be bouncing around in between 70-75kg forever with no real gains.

I did that for 2 years, then got pissed off and just bulked 17kg over 12 months or so. Wayyy better.

File: dnp.png (160KB, 309x260px) Image search: [Google]

160KB, 309x260px

>tfw about to start 21 days of DNP at 250mg

what am I in for bros

>>36848717
Yes. I lost 30 in 3 months. Just have to be strict, no "cheat days", and do tons of cardio.

>>36848922
>what am I in for bros
basically the image that you posted and losing your tastebuds from what i heard

>>36848922
sweat. What source you use and what was your ship times?

File: 1406832732952.png (34KB, 700x471px) Image search: [Google]

34KB, 700x471px

Been lifting 3 to 5 days per week for almost two years now with permabulk. Literally went from overweight lazy ass to feeling miserable if I don't lift at least 3 times per week. Started at 210lbs of fatass to weight constantly shifting between 185 and 195lbs.

In mid-February I moved to a new apartment, was at 195lbs and decided it was time to cut. I had no progress at all the first two weeks but now down 15lbs, been cooking more than I've ever been and saving so much money from not going to restaurants during lunch break or drinking as much alcohol.

I'm at 180lbs today and next week will be the lightest I've been in 10 years by being under 180lbs.

Goal for now is 165-160lbs but I really don't know what I'll look like at that weight so I'll go lower if it isn't enough.

Birthday tomorrow. I'm just gonna pretend calories don't exist for a bit

>>36844907
try google ya dumb bum

File: feelsgoodman.jpg (57KB, 1920x1080px) Image search: [Google]

57KB, 1920x1080px

>>36844232
i lost 12 pounds so far these passed two months. feelsgoodman

>>36848922
A heart attack

>>36846416
I've been using it for two weeks now on an IF 16/8. Lost several pounds and all my shirts fit better, my tummy is smaller (actually feels smaller), my fat pecs are smaller and more pec-like.

I wake up at 6am and pop 7 pills have cup coffee and then walk for any where between 20min to 40 min depending on my schedule. Then after walk I take one more because yohimbine has a half like of like 35 min, so taking one more is just a bump. Don't take more than 20mg though.

Dose is calculated by .2mg yohimbine for every kilo of body weight.

Here's some links senpai:

http://www.corpuscompendium.com/2014/01/yohimbine-hcl-fat-loss-aid.html

https://examine.com/supplements/yohimbine/?PageSpeed=noscript

http://yohimbine.emgsites.com/

>>36844371
>tfw cold fronts from the north shit up our perfect weather

Get it together NE US

>>36847139

Paramedic. Probably have a fat partner who gorges themselves on fast food and sugary ass coffee. Like they all do

I'm not cutting this summer I just switched to a 16/8 IF recomp with fasted YHCL cardio in the mornings on cut days and added cardio to my lifting days also. Eating a bit leaner as well.

Trying to maintain about 163 currently at 5'7" and lower BF and keep making strength gains. It's a bit tough trying to keep muscle gains, fat loss, and strength gains in perfect balance but it seems to be working so far.

I'm not willing to sacrifice any gains at the moment for shedding a few pounds of fat. Maybe next year. Im probably around 14% right now.

>>36848780
>>36848868
Sounds high to me famalams. 5'10", 158 lbs here. Cutting on about 1500 cals. Admittedly I don't have much muscle (started at 192 lbs at Xmas, fatass all my life), but I lift 3x a week and do cardio every day.

I could maybe cut at 1800, but I think I'd need significantly more exercise to make up for it though.

>>36844371
Too humid. So Cal's where it's at.

>>36848922
it's not that bad. mild heat flashes only after you eat a good amount of carbs

however, be prepared for nasty lethargy at the end of week 2- week 3.

So is it at all possible to build muscle during a cut?

>>36848815
Nigga he's 5'4" manlet.

>>36849723
>Sounds high to me famalams
I lift, swim and weigh 50lb more than you. That's why I can cut on 1000 more calories.

Been cutting since January, down 30lbs. Got around another 10 to go.

I'm actually going to summer bulk since I'm going to Australia for Christmas next year and Christmas is their summer time.

Thinking of maybe doing a year long bulk and then starting to cut around July next year.

>>36849857
noob gains only

>>36844371

Fort Lauderdale, reporting in

>>36847159
Neither is mine

>tfw I get to regularly tell US citizens that they should learn English or go back to Castro's Hell-hole

>>36849157
Keep going anon. You're gonna make it breh

>>36844232
If I have 970 calories free this evening, can I technically get an inn and out burger to fill my crave? I already put it in Fitness Pal and I would be good on everything, just a little surplus of fat.

>>36848898

You're a werewolf, harry

File: EC Stack.png (278KB, 918x839px) Image search: [Google]

278KB, 918x839px

What happens if I'm on day 4 of EC Stack like pic related but decide to just jump on a full dosage for 4 weeks on 1 off from now until August/September?

Will I die? I am consuming no other sources of caffeine, I am not on meds, I am on a 1500kcal diet. Dropped 3 lbs so far, (push/pull/legs + 2.5 mile run 6 days a week, sundays off)

Im losing weight, but there is no difference in my body fat whatsoever. What am i doing wrong /fit/?

>>36852565
Just wait

>drop 7 kg in 1.5 months
>my body looks ok
>start bulking
>gain 3 kg in 4 days
>feel like it is all fat
My bulk was retarded so im gonna fix that, gotta cut it all and bulk properly. I feel very optimistic about that for some reason

>>36846296
this. this so hard senpai

>>36845760
ellipticals senpai

>>36846037
diet?

>>36852663
Why does everyone keep telling me to wait? I´ve lost 6kg, shouldnt there be a noticeable difference?

>>36846289
routine & diet from 220 - 150 cut?

Still got 20 lbs before I'm at goal, so not great on the cut before summer. Also my pecs, shoulders and triceps are way behind the rest of my lifts. Dipping like it's going away forever.

>>36847408
Cuckinese

>>36848836
shit i'm trying to get rid of my love handles, how terrible was it?

>>36852893
just keep doing what you're doing young nigga, the key is consistency

>>36848922

>overdose with no antidote
>heart attack
>dehydration
>cataracts

pick one

>>36852105
lol i hate fat people man

>>36853103
Heart attack? Dnp is not a stimulant, it does not raise blood pressure or heart rate. Also, if he takes 250mg every day he is not gonna overdose.

File: 3.png (253KB, 9560x6520px) Image search: [Google]

253KB, 9560x6520px

>It's refill day

File: 1456748461528.jpg (29KB, 591x587px) Image search: [Google]

29KB, 591x587px

>>36845174
....genius

>>36853327
I put in my earphones and pace around my apartment until it's time to sleep.

File: photo.jpg (99KB, 512x512px) Image search: [Google]

99KB, 512x512px

I need to lose 20kg. Am I too late for july?
95 to 75kg I'm 6'2"

>>36853922
too late if you don't want to lose muscle

>>36853922
I lost 15kg in 4 months. And I was pretty strict with diet and exercise. 20 in 2.5 months will be very hard. if you want to starve your muscles away it could be possible.

Just finished a 10 day DNP+adderall cycle. Down 13 pounds from it so far. Hopefully when this water weight comes off it will look even better.

File: 1415573432134.jpg (22KB, 400x240px) Image search: [Google]

22KB, 400x240px

>tfw eating at 1200 cal a day
>tfw all those snacks my friends eat
>"Just eat, don't be such a picky bitch about it"
>Says my overweight friend while shoving a donut into her maw

File: cuttan.png (1MB, 1028x1028px) Image search: [Google]

1MB, 1028x1028px

>>36844232
how is my cut going? is it even going? the difference is ~215 to 190ish now. 3 months into the cut, i'm 18 and my height is 5'8

my triceps are getting a little smaller i think, i suffered some kind of elbow injury several months ago and i have to be careful with my extension exercises

File: 1443622970445.jpg (151KB, 800x600px) Image search: [Google]

151KB, 800x600px

>>36854021
>That blob in the background

>>36854036
yeah thats my fat friend like 5'11 260 kek

>>36854021
>what the fuck greg did you have to scratch your ass just as I took the picture

>>36854048
>Friend
All I see is a twosized bed and two halfnaked dudes in a hotel room

>>36846844
tfw ruined shoulder from years of swimming and water polo

>>36846924
My lifting life in a nutshell. Recovering fatass here, making some strength gains but comes slow since im fucking perma cutting. Fml senpai.

>>36854059
it was three dudes actually

myself, my cousin, and that guy got a hotel room to drink in one night. you know, we can't go to bars or anything we're all under 21

File: 1406131426066.jpg (107KB, 530x401px) Image search: [Google]

107KB, 530x401px

>>36854076
You shouldn't be drinking anyway, alcohol kills gains, and it's for plebs who hate life/themselves

>>36854090
'no'

i cut it out a lot, but im not giving up my monthly alcohol cheat

File: four winds2.jpg (20KB, 400x250px) Image search: [Google]

20KB, 400x250px

>>36854097
You're not gonna make it for summer season then, cut it out alltogether and you might, hold back on that alcohol until it's beach/party season anyway, instead of being a typical stupid teenager who "can't controll their alcohol urges" they never had growing up

>>36854118
are you trying to meme me dude? like 5-8 drinks of vodka and diet soda once a month doesn't do shit

alcohol only becomes a problem when it interferes with your workouts and recovery. i plan these cheats so that i stay within my calorie intake. i have lost 30lbs already, there's no reason i can't lose 20 more by late summer.

i think i smell a bitter straight edger

>>36854048
Oh, i thought you guys had some sort of thing going on, like roleplaying that you're Kermit D. Frog and she's Little Miss Piggy.

S Q U E A L
Q
U
E
A
L

>>36854133
Oh yes it does, if you even count macros or proteins you know it's impeeding to your gains, lost 30 lbs over what? A year?

File: 12c[1].jpg (41KB, 600x511px) Image search: [Google]

41KB, 600x511px

>>36854090
>it's for plebs who hate life/themselves
>tfw horrible mood disorder that only evens out when i drink.

>>36854145
nope, 3 months. i don't count all macros, but i do track calories and protein, i get in at least 180 a day usually more

if you have something to say for real then just say it, throw some studies or facts at me, fucking anything but this nonsensical mess of an argument you're presenting me

>>36854158
Don't have the time to bring up charts and facts and shit like that at work, all I'm saying is the alcohol goblin is just a stupid phase for every guy in your age and the sooner you quit the better, cause it's only gonna hinder your gain progress

t. 26yo

>>36854152
Eat healthy and do cardio, it might not solve all your mood problems but it will definetely not make it worse

>>36854185
you're not hearing me

i was under the assumption that it only became a goblin if you're doing it like once a week, am i just fucking retarded?

and what about marijuana? because i smoke that shit every day too

What do you guys eat in a day normally, food wise?

>WHY
>NOT
>DO
>LEAN
>BULK

?????

File: 1454842424418.png (157KB, 633x800px) Image search: [Google]

157KB, 633x800px

im getting weaker again this is not fair
fuck cutting

>>36854203
I only drank once a month as a teenager as well, and if it's one thing I regret is drinking, even if I did it only like once a month/every 3 weeks. Not only for the embarrasing moments famm, but halting my gaining muscle/loosing fat and ending up with regret every summer for not meeting my goals completly.

>And what about marijuana
If you are doing cardio, you definetely should to burn fat for fast ab gains, then consider stopping, or at least cut it to once a month and smoke it properly: without tobacco and bong/vaping. Smoking lowers your oxigen intake by 15%.

File: 14357788252464646.jpg (54KB, 463x551px) Image search: [Google]

54KB, 463x551px

How the fuck do people even count calories? Do you measure every apple you eat or every slice of meat you grill?

>>36854203
>and what about marijuana?
https://www.youtube.com/watch?v=ZuNYjG6YTBQ

>>36854264
You weigh your stuff, and find out how much calories there is in 100 grams of raw chicken fillet by googling it

>>36854264
Food scale, bro.

Can get one at Target or Wal-Mart for like $15

>>36854264
ye and after 3 apples you know how much calories an apple has.

>>36854274
>>36854280
>>36854294
Is that a yes? You people ACTUALLY measure every single food item you eat? Holy fucking shit, I thought this was a joke or something.
Oh well, I guess that's impressive in it's own way. I kind of admire your dedication.

>>36854298
I can eat more than when I just guess how much I should eat per day
I don't have to worry about that I've eaten too little or too much since I can just eat more or don't eat more for the rest of the day
It's the ideal thing for maintaining and loosing weight, never had a reason to bulk so I don't know about that.

>>36854298
>not using an app like myfitnesspal to keep up with what you eat
Fat/skinnyfat detected.

>>36854194
No amount of lifting and dietary changes will do much for it champ.
Staying off processed sugars and such helps make it a bit less unbearable, but that's about it.
I'm somehow not an alcoholic though, which is good I guess.
Gonna make it one day brehs, slowly but surely.

>>36854298
even if you weigh everything, it doesnt even add up to 5 minutes a day. And like i said, after a while you know Meal X = 700 kcal, this shit = 200 kcal etc

>>36852105

Nah, you're fine

>>36854298

You can't be fucking serious man? I'm a serious work in progress(from 320 down to 250 currently and pushing down harder) and the absolute fucking KEY to this shit is proper diet. Fuck working out for an hour, that only keeps your muscle a bit more while losing, it's all about the diet. If you aren't willing to at least go "hey click Myfitnesspal app on phone and scan QR code or type in banana" and add that shit up, then just forget it. Also I find the real key is if you are unsure whether or not something is say 300 kcal, or 340 kcal, just always go with the higher number because it's better to be under than over.

>>36854318
>>36854383
Downloading that app right now. Even if I fail, at least I'll know I've tried.
>QR code
We don't use those here, unfortunately, but I'll find a workaround.

>>36854003

>hey anon, want to get grab some pizza
>n..no thanks

File: 1461038776922.jpg (57KB, 492x550px) Image search: [Google]

57KB, 492x550px

>>36854230

Your bro science is showing

>>36854398

I actually meant bar code and fucked up what I said. Even if you don't use a bar code, there has been like 10 times in my 2 years of using it where I didn't find exactly what I was searching for. That library is fucking huge.

>>36854298

Takes like 30 seconds to put it on the food scale and load that info into myfitnesspal. It's not exactly rocket science.

File: 54747547.jpg (29KB, 280x390px) Image search: [Google]

29KB, 280x390px

>install MFP
>Sign Up
Why do I need to sign up to check how much calories a banana has?

>>36854490

You have an account and it tracks all your measurements(sizes and weight) plus if you know BF it does that too. You can create macro goals and shit and it has a full diary that tracks up to a year.

>>36854490

Because reasons

Don't you have a throwaway email account?

>>36854069
Same here famalam, just recently started going to the gym. Any tips? Also I'm doing >SS

File: progress.jpg (690KB, 1152x2048px) Image search: [Google]

690KB, 1152x2048px

i just want my gut to go away...should i risk going skeleton and get rid of my gut by going down to like 150 lbs or should i say fuck it and bulk up to fill out my upper body

>>36854997

I'm going full skelly and then going to bulk back up from there. I'm sick of having fat on me

File: 9050996934_1607b73f28_o.jpg (386KB, 723x460px) Image search: [Google]

386KB, 723x460px

Cutting is going well. after a successful bulk, finally time to cut. good thing is that i feel my performance enhancing the longer i cut. slowly but steadily. aim around 5kg down until end of june.

what works for me is to load up every few days to 100%TDEE and then cut again for 15%-20% for a couple of days. lot's of meat and complex carbs and veg to curb appetite.
worst is that i had to lower my workout intensity, otherwise i would feel like sleeping all day...

Hang in there brehs, we're all gonna make it!

>>36854997

Whoa whoa. Gotta actually lift there bro.

File: progress.png (135KB, 997x460px) Image search: [Google]

135KB, 997x460px

The left is almost my whole progress (started a few pounds heavier) and the right is my last month's progress

So hyped to break 190 soon

>>36855243
my shoulders been out of commission for a few months and i only just started lifting again today

bump for motivation

>>36854997
just go fully skelly. it will suck and you will have no strength, but theres no other way to get abs. as a former fatty like you i know.

keep lifting while you cut to get some definition. and when you go to bulk, lean bulk, dont be stupid.

File: 10d8c640-0dc4-0131-933a-168dd56d763b[1].gif (13KB, 633x758px) Image search: [Google]

13KB, 633x758px

>tfw severe back acne so no tanktops nor beach parties for me

>gut won't go away
>went to 59 kgs last year still didn't go away
>at 70ish now

Not gonna go below 70 though

>>36857600
Get on a regiment. Could have it cleared in two weeks

>>36844232
I need to cut from 86kg to 78kg in two months, so I cun bulk again to 85kg. Shit is easy af.
First week -1.2kg
All lifts went up 1kg except OHP. I expect my bench to going from 106kg to 110 while losing 8kg. Cardio no more than 20 min.

>>36854997
fuck what these idiots say. Eat healthy, Lift a lot. start at a defect until you get desired results then maintain.

>>36848488
eat veggies and foods with low cals. veggies, some fruit lean meat lentil beans oats etc.

just do a 7 day water fast on the end of ur cut

eat only fruit juice(from real fruit not sugary shit u buy) the first 2-3 days, then steamed veggies another 2-3 days then proceed to eat like normal.

So low bodyfat increaes test right? Or have I been memed.

Currently about 16-20% and very low test.

>>36858174
eating healty fat increases test

>>36848898

If your bodyfat gets too low you start growing weird fur everywhere. It happens to anorexic girls

>>36858239
ECA?

>>36858367

https://en.wikipedia.org/wiki/Lanugo

>>36858174
being severely overweight reduces test, so yes, if you get to a lower BF% you will have higher test levels. dont expect to see gains from it though. youll just look cut which is still good tho.

just keep in mind that cutting and eating less to get there will kill your test levels in the meantime. test is also influenced by eating healthy fats, etc. so you will be lower energy until the cut is over.

First couple of weeks went okay. I then hosted a night in with friends, cooked up a chilli for everyone (was thinking it'd be healthier than takeaway), generally pigged out. Set myself back about 0.5kg/4 days of progress. I just read my first weight drop this morning since I hosted on Saturday night. I'm down 2.4kg in 20 days, including the setback. 7-8 weeks left of my cut and I'm already around 13% BF, so not too much to fret about.

I've got fucking iron will outside of social events, but I can't force myself to become captain autism when everyone is snacking and generally eating shit.

>tfw social events become commonplace when you're on a cut

Anyone know what happened here?

>start cutting in february
>2000kcal, slightly more on active days, about 170g protein a day
>did fine for 2 months, lost 4kg, actually gained a little bit of strength on bench (or unknowingly used a lighter bar)
>2 weeks ago, try benching previous max weight, suddenly can't do it
>other lifts worse as well, OHP down by 7.5kg, bench down by 5kg, weighted pullups harder too (although bodyweight pullups still ez)
>today, OHP failed because my left arm/side just couldn't manage the weight

i mean, i haven't fucked with anything to do with cutting. same activity, same macros, same everything.

have i just overtrained or something? i'm doing texas method with slightly less volume on volume days and slightly more weight on recovery days.

i don't feel that i've visibly lost any muscle either, just strength.

>>36844232
down 10 lbs famalam, 10-15 more to go in 2 months, I think i'll make it

>>36847924
Oklahoma is just a poor Texas with more tornados and even less fun things to do.

No thanks.

>>36859164
oh, and the only noticeable change otherwise is that i have slightly less energy, i guess. i used to be hype when going to the gym a couple of weeks ago, now it's "i guess i'll lift stuff now"

maybe i'm a low test cuck now because of my cut.

hopefully the lifts will come back asap once i bulk again or something

>>36854542
Even though the strength gains are slow im losing a fuckton of weight to the point that ppl commend me for it regularly. Keep up with SS if you like it, or maybe do SL. Mix in some cardio, my weight loss sky rocketed when i did. Just be consistent and youll make it bro. For us fatasses we jusy gotta lift while we cut so we'll have a leg up when we finally get to bulk.

File: MYYlFnNrjmOWSUfpcLmBIoslHBXapLaxlnJYe.jpg (2MB, 610x610px) Image search: [Google]

2MB, 610x610px

Already went from 76kg to 71-72kg in 2 weeks tho I don't much of a visual difference.Is 1800-2000 calories too low to cut??Am eating that much and I do IF and actually getting stronger.Am around 15% BF and want to get to 10% ASAP without becoming DYEL in the process.

>>36854997
cut until you're at a bodyfat you're happy with. if you try to bulk while already "bulked" you'll probably just sabotage yourself subconsciously because you don't want to get fatter (when that is an inevitability)

bulking tends to make you look fatter even if you are stronger

>>36854298
>buy 600g of chicken
>remember that it has 100 calories per 100g
it's 600 calories holy shit how did i do this math

>>36853922
you can but it will suck ass in every way

you'll feel like shit
you'll lose a fuckton of muscle if you have any
you'll probably destroy your hormonal balance or something

i actually felt like crying randomly like every day when i did 1600kcal a day with working out 6 days a week

100 kg fatfuck reporting in

gonna slug this fuckwad off with

>IF
>daily hiking
>yohimbe
>daily heavy lifting (compounds, 45 minute sessions)
>2200 calories

>>36848113
> 0% fat intake

Are you especially stupid today or are you always this stupid?

It's 5:30 PM and I only have 50 calories left... Looks like it's time to sleep starving again.

>>36859164
same situation here, curious if anyone has answers? i think it might be overtraining too, i've been going to the gym like 6 times a week for the past 3 weeks because it means i can eat more.

>>36860194

eat a head of cabbage, pound of broccoli, or half pound of carrots

>>36859164
the only explanation i can think of is because of your glycogen levels has been reduced from a cut, you still have the muscle mass but the water saturation in them went done thus decreasing your strength, science n shit i dunno

>>36860194
eat 10 sugar free jello cups, each one is 5 calories.

File: 1456150650756.png (75KB, 214x298px) Image search: [Google]

75KB, 214x298px

>>36847808
>stubborn fat

>>36854490
You know you can just create your own spreadsheet and use google to find cals or just look at the back of the package.

>>36859550
yea....I just want to start from as much of a clean slate as possib;e so even visually i can see my progress more

>>36847808
>>36847819
>>36849323
thanks guys. What do you mean by "affect your heart" though? Obviously I'm going to avoid super strenuous stuff right afterwards but will I be ok otherwise?
Im thinking of taking my dose as soon as I wake up, then walk around for a while. I'll wait for at least 4 hours before eating anything. I'm in exams now though. Will this shit fuck up my mental state or will I be fine writing exams?

>>36845830

>nice day today

>14 degrees at half 5 in sunny Newcastle

>go to play outdoor 5 a side football with bros till half 7

>return home with very faint sunburn on face

Brit problems lads.

>>36848488
coffee

if that doesnt work, just eat a fuck load of low cal veggies. ill eat whole bag of frozen broccoli in one go and it fills you up perfectly fine for like 150cal

>>36861658
I'll answer for them
Just like ECA stacks will stress your heart a bit, so will yohimbine. Therefore don't mix it with ECA, clenbuterol, DNP and so on.
I have tried it once before, i didn't experience any side effects

>>36848488
shit ton of veggies.

>>36861732
ok great, thanks. I'm probably only going to stack it with caffine, not planning on DNP or clen lol

Today's my birthday and I didn't celebrate by eating like the fatasfatass that I am. Currently lifting. I might make it.

>>36861796
i take only around 5mg of yohimbine a day (Recommended dosage is much higher) and that shit fucks me up. yesterday i woke up at around 3 AM dehydrated as fuck and horny as hell. though one thing is when i woke up i felt energized, i'll grant it that.

>>36861732
different anon here, but I was wondering how yohimbine interacts with alcohol? Can I have a couple drinks well after my dose or will it fuck my shit up fampai?

>>36861796
You might get a bit anxious or nervous when stacking with caffeine, even yohimbine itself can cause those side effects. Some get them, i didn't

>>36861859
Not him, but you should be fine. It's out of your system after 4 hours or so. Any alcohol after that should be safe.

>>36862111
are you sure about htat? I drank my 2.5mg pills at around 4PM and felt that shit at 3 am.

>>36847013
If you're 135 lbs and TDE is 2100 i have troubling thing you have much muscle to lose.

>>36862132
The yohimbine should be clear of your system after 3-4 hours.

>>36862222
must be some poor quality yohimbine HCl if i keep getting its effects after 4 hours.

ajfhasdfhjioydhyuashawidbashubgfghkfbshjbsfdhbdfhf

>>36854021
IMO you don't actually look bad as is. 5-10 lbs more and you'll be good.

Good job m8

>>36862302
kdfnvkjsndfvmsdNLVkjsd fagndafv.

>tfw started bulking more in the middle of winter since I wanted more gains.
>eating literally until i couldn't any more
>Having a mass gainer in the morning
>post work out protein after

Went up in all of my lifts by 5-10 lbs a week for a few weeks. I had a manageable body fat with a bit of chubbines before but then i realized i put on probably something like 5 lbs of fat.

Now I'm facing the prospect of cardio every day and all my lifts going down. Was just about to hit 1pl8 OHP too...

Any suggestions? I work out 5 times a week for (excluding breaks) something like 50 mintues, so according to TDEE mine is like 3200.

I guess i'm just going to bike every day for an hour and eat as veggies constantly. Idk if ther are any other tricks for keeping my lifts strong.

Is preworkout useful at all?

>>36850085
....Yes, but the person who's very close to my weight, who's 5-10 lbs heavier, is going to cut on 2,000 kcal. When I'm cutting at 1500. That's what I'm saying. Yeah, at 200 lbs you'll cut at 2000 with exercise. But at 165? It'll be very slow progress, but I suppose if you work out a lot you could maybe do a body recomp-style diet. I don't think you'd lose much weight, but you may look better.

>>36844434
Aye!
713 Houston!
>inb4 flash floods that came by earlier this Monday
>JUST

>>36859387
Ah ok thanks breh. I'm terrified of getting to a point where I bulk because I'm afraid I'll go back to being a fatass again.
>select all the cakes
Th..thanks captcha

>>36844371
305 reporting

I'm slightly confused guys. Everyone here seems to be cutting at like 1800 cals. But on calculators it says I should cut at 2700ish. I'm 198ish, 6'0 and work out 5-6 times a weak but it seems like a lot of calories still

File: 1460868407304.png (845KB, 640x1136px) Image search: [Google]

845KB, 640x1136px

>>36866492
pic of me for reference

>>36844907
amazon m80

>>36866492
2700 is fine if you dont mind taking a longer route with less muscleloss. 1800 is pretty stupid unless you're 5'5

>>36866535
thanks man. 2700 is still like 400-500 under maintenance. I'm doing keto btw

>>36847924
Okc fag here

>cutting

nice meme

>>36848717
buy dnp and you can do that in less than a month

>>36848922
250mg is low so you will be fine.

File: 1453440725398.jpg (43KB, 582x741px) Image search: [Google]

43KB, 582x741px

Is there any way I can cut without eating chicken or soy?

I hate eating chicken and I don't want the estrogenic properties of soy.

>>36867152
yes
don't eat chicken or soy

I'm 5'7" ~140 lbs. When I relax my ab muscles my gut protrudes like I have an awful beer belly, but if I flex then it doesn't. I don't think it's just too much bf% (though I am cutting anyway) since while flexing I can only push 1/4 inch into the fat layer before I hit muscle. Am I just bloated? Or shit posture? Or retarded?

Just ate a can of tuna for lunch. 23grams of proton for 45kcal

15 kg down starting from january. At first i lost like 1,5 kg and i was concered about loosing too much. Now I loose a steady 0.5 kg per week. There will be mires on summer. :3

>>36844282
0% carbs for KETO E T O M E M E
whatever you can grab along the way in carbs for normal cut
about 20% for fats

just ate 2 bags of crisps i didn't need (50g total)

i wanted an extra potato with dinner but looks like i won't be having it ;_____:

Is it normal not to feel hungry during your cut? I'm only eating around 1700-1500 cals a day and I dont ever feel that hungry.

>>36853197
>It's refill day
What the hell is a refill day I hear it all the time

pls explain no bully

>>36846931
Hello riddit

>>36844861
>>36846072
>>36846871
>>36861698
Southend (suck my longest pleasure pier) reporting lads solid 13-14c today

>>36866504
show pic from back ;)

At what point do i know i wont look like shit after a cut? Been lifting 10 months and put on 45lbs and im less thab 20% bf so a lit of it was muscle. An i ready?

>>36844232
Recovering fatty here,after almost a year of perma cutting I reached my goal weight and low body fat,I'm 5'7 currently at 154 lbs.Do I slow clean bulk or hit maintenance.I have to learn how to eat again and kinda,it's like another world for me.

can you not just consume a healthy amount of protein, carbs, fat and other macros and workout to build muscle and lose fat at the same time?

why cut like an auschwitz victim?

>>36869587
a lot of us are fatties with no muscle desu senpai, just want to get it over with quickly

>>36869546
Very well done!
Whatever you do, do nut bulk. Most of us former fatties will always stay fat inside. If we believe we are bulking, we are just getting fat again and after a month, well, guess what.

Eat at maintenance, maybe slightly above from time to time, but draw a red line at certain benchmarks. Never let yourself go above it again. A good benchmark is your waist circumference.

File: 1438738780976.jpg (75KB, 440x660px) Image search: [Google]

75KB, 440x660px

>tfw got high yesterday and ate 2500 calories in one sitting

Marijuana, not even once.

Consistency is key, fags. I'm 6'1" and ~178 right now (saddest thing ever to not currently have access to a scale) and I'm cutting at 2,000 calories a day. Then I'm running 3-5 miles a day and doing calisthenics when I get home, will be getting gym membership at the end of this month (recently moved).

It's not that hard if you really really want it and you just stick with it. There's also no need to eat on a huge deficit. Just eat smart and get your exercise. Last summer it helped me to have a cheat day planned far off in advance... like picking June 15 as your cheat day on May 1. But this time I'm actually having small cheat days (i.e. 2500 calories) every Tuesday.

>>36870283
Oh I forgot to mention my TDEE is 3090 so therefore I'm burning ~1100 calories a day. I'm setting my weight loss goal at 15 pounds, though I don't know if that's too much or too little, but that's 52,500 calories, which should be totally achievable by my goal date of July 7th.

One more piece of advice for those with a sweet tooth. I'm in the same boat as you. I could eat healthy all day long and then destroy it with late night chocolate bars. The best rule I ever came up with for myself is "You can have as much dessert as you want... as long as it's fruit." So whenever I have a hankering for something sweet at night, I have an apple, or an orange, or grapes, etc etc etc. Yes fruit is sugary but nowhere near as bad as candy/chocolate/ice cream... and I never find myself bingeing on fruit either, I magically stay under my calorie goal.

Progress good.

240->225 so far, but family trying to gains goblin me.

Cutting at 1750cal.

cutting sub 15% is hell

what the fuck does it take to get rid of lower ab fat

File: 1445088000401.jpg (46KB, 526x568px) Image search: [Google]

46KB, 526x568px

I don't count my calories, I'm just eating sensibly. Smaller portions and all that. Sometimes I eat a candy bar, like once or twice a week.

I also do cardio 5 times a week, and I workout 7 times a week.

Currently at 195 poons, trying to get to 180-175 until September, without loosing muscle mass. (I try to eat as much protein as I can, but 1g per bodyweight is honestly unachievable for me even on a bulk)

Is this an okay goal guys? I plan to start bulking in Autumn.

>>36870518
how can 1 g per bodyweight be "unachievable"

>>36870688
200 grams of protein a day.

That's madness. I'm not rich, mind you, I live in a shithole, I cannot afford that much food.

>>36870719
breh there's no scientific proof at all that you need more than 0.7g per lbs even on a cut.

Aim for 0.7g.

>>36870817
Currently I'm at like 90-100 grams, but I will try mate, thanks

I've lost 23 lbs since New Years. Was walking downtown the other day in a cutoff, mires everywhere. Feels good man

>>36869207
Pathetic bitch. I'll PUNISH you for saying that.

How the fuck is 1g prot per pound unachievable for you?? It's not like you weigh 220+

>>36844232

Currently at 272 - the lightest I've been since freshman year of high school.

Started at 375 in October, so that's just about 100 pounds down in 7 months. I imagine in 3 or so months I might actually be human sized.

6'2" 230lb just starting my cut. 1700 cal a day. Please no.

>>36846171
What app is that?

>>36854215
Serves you right spoonhead

Any of you take creatine while cutting?

>>36872098

i take it for keeping my strenght somewhat..

should i remove it from my diet?

>>36844371
305 standing by

>>36867287
I'm 5'7" ~163 lbs and I had the same problem.

Posture is part of it. Doing squats, deadlifts, and walking with my hips a bit forward (like thrustings your hips) and walking more upright (not slouching) has helped.

Working on chest helped also. I'm finally at the point where any shirt I wear will hang off my chest and not hit my stomach bump.

You have fat underneath your ribs and all around your organs, losing fat will help also.

I've heard foam roller exercises to get rid of anterior pelvic tilt will help as well.

You will look more confident, leaner, stronger, and more athletic the more it corrects. Keep at it.

>>36844371
kendall fag reporting in. where do you lift at

IF with a ton of vegetables is making cutting pretty easy desu.

I'm 6'3 185 and 10-12% bf. Is there any point in going further? I mean if there are any additional health benefits or if the results are too diminishing.

Kinda look like a stronger Tyler Durden mode atm I think.

dropped three pounds from 180 and the cardio is only beginning

File: 6357830438604861891709995390_7ZrCg4s9b0BdFunaT4GEtbYcIRfyzFeIVbYeJq2d1HuW4BxtF-8wJHc73gPVukjznHURGU4J0kR-HNi859w97HDkW09DHIAeNDTG8-yN5_NZ5icAUI5wwUs7-52idue7kg=s1600.png (139KB, 917x871px) Image search: [Google]

139KB, 917x871px

>underestimated the caloric value of paneer
>only checked after eating dinner

No deficit for me today.

>>36873281
>eating pajeet cheese

Absolutely disgusting

>>36873357
It felt a bit weird to cook with, fo sho. But it's fairly tasteless. not quite tofu, but close.

fried it, put it aside, fried onions, garlic, green chillies, bell peppers and tomatoes, seasoned with salt and pepper, threw the paneer back in, cooked for 2 more minutes. bretty good. except I should have added more veggies and split it into 3 meals, not 2.

>>36872737
Thanks

I'm trying to burn 1000 cals a day, I've managed to sustain it for like 4 weeks with great results, but then Easter and mom happened and bam 3 pounds back on.

Anyway can anyone share their experience with not pussyfooting the cut and actually trying to get it over with quickly? Any tips/ideas/anything?

>>36846097
I did the same thing. Set myself back about 4 weeks because of 1 week entirely off the rails. Just hop back and the horse and keep cutting.

>>36854997
fuck i dont even know how far i should considering in this photo im 170 lbs

Is it even possible to reach sub ~12% bodyfat without ANY supplement ?

I'm really trying here (added cardio to the mix) and I want to know if I'm just gonna end up losing muscle.

File: 1450743120035.jpg (9KB, 342x342px) Image search: [Google]

9KB, 342x342px

Just fuck my shit up senpai. I've lost around 23 pounds in a little over a month, but yesterday I went drinking for the first time since I started my cut. Fucking drank a shit ton of whisky sour (5 bucks gets you a pitcher) and then today I ate my cheat meal (thin crust supreme pizza, light cheese no black olives or bacon), ate 7 slices when i try to eat 5. Sorry for the blog post just pissed at myself, I was doing so good.

Inherited a fitbit, it says I burned 2338 calories from walking today, could I technically throw these calories into myfitnesspal as exercise?

Or are these burned calories irrelevant and automatically rolled into the online calculators?

>>36874459
Write it off dude, that doesn't sound like that bad of damage and plenty of guys on here have had MUCH worst.

That's the cunty part of cutting, it's a mindset and you have to stay within the threshold of sanity and social life and the cut.

I "punish" or however you want to call it, after an unexpected cheat day by doing an hour of medium intensity long distance running the next morning on an empty stomach, Intermittent fasting on the cheat meal.

After the run, replenish with light protein and carbs, then use the rest of that glycogen and refeed for lifting heavy.
Make use of all those carbs brother.

>>36874551
Thanks for the boost man. I don't lift atm, just 30 minutes of cardio 3 times a week. Good chance that will change after the semester ends and I'll have more free time in the summer.

I wasn't going to go to the gym tomorrow (family stuff), but I'll do a 'punish' to get my mindset back. I assume by "intermittent fasting" you mean just eat a little of the cheat meal at a time?

>>36855518
Good for you anon. I Started at 192 at Xmas, and am at 158 right now. Goal is 155. We all gonna make it.

How tall are you? I'm 5'10 and I don't see any abs yet, so unless you're taller/have solid amounts of muscle, you'll be cutting for a while yet!

>>36874715
No worries man, we are all going to make it.

By IF I mean don't touch food for as long as you can after you do a cheat.

Go 8-12 to even 16 hours without eating, do your cardio/HIIT sprints right before you "have" to eat and then group your meals within a window of time afterwards.

Google/YT around on IF and read up, it's not for everyone even the people that refused to believe it but out of all the people I've recommended it to have shred weight, including myself, 10lbs in 11 days in a much more livable way, where I'm not starving myself or feel like dying on the cut.

>>36866556
>>36866492
What? Your TDEE is 2300/day. That's basically how much you'd burn at a desk job (1936 BMR). If you "cut" at 2700, I hope you're burning 600-700 extra calories doing something, otherwise you're not going to lose very much weight very fast.

Now, maybe you have more muscle, that'd help, but "cutting" at 3000? The fuck? How many people have you heard talk about losing weight at 1.5 times the recommended daily intake of food, besides fatties?

>>36874860
if im running 3x a week and doing pure cardio for my cut and my TDEE is like 2200 should i just eat 1800 everyday or should i be eating like at maitenence

>>36874806
Thanks man. I'm 6'0 with almost no muscle, still have a small gut and mantits (nothing compared to what they used to be). My goal weight is 160 but 180 (healthy) is gonna be a huge personal milestone.

I'm getting more impatient with the cut these days but every 10 is good motivation and I'm still losing at least 2 lbs a week.

>>36874471
Not likely, famalam. Fitbit tracks the calories burned from keeping you alive, PLUS the calories from walking. Let's say your BMR is 2,000. You burn 2338 calories. You REALLY burned 338 calories, because the rest was just your body keeping itself alive.

All of the step tracking bands do this. I have a Garmin Viofit (got a good deal on Amazon by getting an earlier version, it's water resistant and I don't need to charge it), and it says I've burned 1690 calories as of 5:20 PST. That's mostly due to my body. I haven't burned 1690 calories doing exercise!

>>36874839
Ah okay. From what I've been reading you eat two biggish meals a day one at 1pm then 8pm after that you don't eat again till 1pm, the cycle continues.

I'm a bit of a skeptic with most things, I thought eating late put the weight on you?

>>36874975
There a couple reports and studies that show having clean, lean and healthy protein in your stomach for your body to metabolize overnight is very beneficial, especially if you are cardio intensive like yourself.
Your body, digestion and hormones aren't exactly dependent on time, especially to the a person on a cut/cardio.

I do a scoop of whey in water on a cut, scoop in milk on my lift days (I usually eat 3-500 over depending on intensity) before sleep.

Try it, give all changes at least 2 weeks to check results, keep detail track and if it's working, tweak with small changes. Less is more in this scenario.
Learned this after I noticed weight (with water retention) increase before I switched to milk/water with whey before bed.

>>36874944
Awesome write up thanks man.

Can I technically count them on a cut even if I put some logical thought behind it?

>>36874909
Sorry, forgot link: https://tdeecalculator.net/result.php?s=imperial&g=male&age=22&lbs=198&in=72&act=1.2&f=1

I put in 6 foot person, 198, male, 22 yrs old (just cuz I'm 22), don't know your bf percent.

Running's important for any cut, so keep doing that. In fact, every day do SOME kind of cardio. Run 3x a week good, but maybe walk a mile or two on the off days. Just get moving. At least that helps me, because if I do some exercise, I usually try not to ruin it with something bad for me right afterwards!

I'd consider doing some kind of weight training or strength training as well. You definitely won't be getting jacked, but you'll see changes in your body a little faster if there's actual muscle there, otherwise you'll have to cut REALLY HARD to start to look better, and even then you'll be more "spooky skeleton" mode.

I mean, eat however much you can deal with. If you can swing 1800, fine, but 2000-2200 isn't bad either. I just think at 2700-3000 you won't be cutting very fast. You'll just be cancelling out your cardio. Choose a number, and see how you do. If you feel like you're going to die, eat a little more the next week...

Word of warning, I don't know if you've been on a cut before, but when eating at a deficit, you WILL feel hunger. Some foods may be more/less filling, you may feel more/less hunger than other people, but you will feel it at SOME point. When this happens, don't stop. Eat to your calorie goal, and then see how you feel the next day. If you're going multiple days at a time with intense hunger, then up your calories.

Hope that helps anon.

>>36874934
Yup, getting down to the "Normal" BMI range was really nice for me. That's good, there's a goal ahead of you. I think that's important, otherwise there's nothing to strive for when you hit a plateau.

2 lbs/week is still really solid anon, especially since you don't have too long to go till your first goal. See how you feel at 180, and then adjust your cut. You'll need to adjust every time you lose a significant amount of weight. You'll be burning a couple hundred less calories/day at 180 compared to your starting weight.

Case in point, I started at 192. At 168-ish I started to stall a bit. Upped my exercise, and got down another 10 lbs. If you stall for a week or so, change something up.

We gonna make it brah.

>>36875100
Dunno what you mean by "technically count". I count them as my "calories burned" for the day. On the other hand, I don't count any cardio I do (biking, running, walking) or weight lifting as separate exercise.

And even then I'm cutting on ~1,500 cals a day, so I'm trying to skew my estimates towards me losing weight.

File: th[1].jpg (6KB, 300x223px) Image search: [Google]

6KB, 300x223px

>tfw dumbass
>tfw studying on an empty stomach

at least when I'm doing cardio or lifting I can use grit it out with anger
>>36870339
Don't forget greek yogurt or cottage cheese mixed with whey powder. High protein foods with a little bit of sugar is GOAT tier for me, especially considering how cheap cottage cheese is around my area.

>>36875102
yea ive been doing cardio 3x a week although i have been doing 25 min of biking every day since the weather is really nice where i am now
my bf% is probably like 20 at least and i put my stats in that calculator and it looks like i should be eating like 2400 to maintain if im being active every day. I've been doing 1800 and its starting to ramp on how hungry im getting so ill boost my calories to like 2200 and just keep running

>>36875143
Thanks for the advice, I always keep smaller goals in mind while working through this larger process.

I've been doing 4 days of cardio a week for the past 3 months now. Next week I should be around 190 and I'm gonna start lifting. That should be a nice change of pace and give me some other new goals to work towards. Planning on 3 days lifting + 2-4 days of lighter cardio per week

I'll have a lot of extra time soon so I can really focus on diet and exercise even more than now

>>36875238
Sounds like a good plan famalam. Good luck! Whatever your goals are, make sure you've got some. Could be a weight goal, could be a mile time, could be looking a certain way. Something.

>>36875354
No problemo frienderino. Just make sure to put that extra time to good use exercising, and limit your booze intake, and you'll be golden.

Like seriously, booze is the ULTIMATE gains goblin. Super calorically dense, you'll need 4 drinks just to get a nice buzz going, and to top it all off, it'll lower your inhibitions with regards to food.

>>36875100
Checked.

Hmm. Alright familia, thanks for the advice.