/Cutting General/

>>40240525
intermittent fasting + EC stack

>>40240572
>intermittent fasting
so i could eat breakfast, and then dont eat again for like 10 hours?

>>40240584
yeah, but it's better to not eat breakfast or lunch and end your day with 1.500 kcals dinner

>>40240525
eat at maintanance, burn 1000 calories at the gym.
you lose 7 kilos in 70 days.

>>40240655
>eat at maintanance, burn 1000 calories at the gym
You need to jog for four hours to burn 1000 calories.

OP, just put the fucking fork down once in a while.

>>40240670
My TDEE is 3600 (6'4 230lbs) and i'm eating at around 1800-1900.
lifting for 9 months. this is my first cut.

>>40240647
i'll eat 3 eggs in the morning, and then eat more for dinner.

>>40240525

What are your actual numbers

>>40240723

>>40240707

>>40240670
>jog for four hours
Fucking typo. Walk for four hours but jog two hours.

>>40240707
Why do you cut with such a low deficit?

>>40240744
>low deficit
*high deficit

I need to go to bed.

>>40240707

That's not your tdee lad

>>40240744
i wanna get 15% fast. theres a qt in my class that i like, and i'm disgusting right now (23%bf)

>>40240707

That's pretty aggressive desu. Most people would recommend 500-750 cal deficit. Think sustainability, you're going to be cutting for months to get the results i'm guessing you want. Don't try to lose it all in a week senpai. You will also have low energy and your lifts will suffer. A smaller deficit will allow you to still get good gym sessions in while still losing weight.

I ran a 750 deficit for 6 months and lost 50 lbs while working out 6 days a week. i'm 6'3" and started at 260

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>>40240754
how is 1800 a high deficit when i'm 230lbs 6'4 u dumb fuck

>>40240755
pic related idiot

>>40240779
My lifts are still the same. Maybe if they go down abit, i could eat abit more. I do get 2000 calories some days.

>just wanna lose weight fast cus depressed about being a fatty

>>40240779
Dude, he's cutting, not trying to get beastmode strong or swole.
His lifts will be shit to weak no matter how light a deficit he's on.

Better to do an agressive cut upfront and lift to maintain his muscle and strength then go to the more moderate cut of 250-500 at his new lower tdee then just dick around with that shit for a year.

>>40240786

because you're cutting your caloric intake in half. Doesn't matter if you're 5'2 130 or 6'10 350, cutting your intake in half is retarded.

How the literal fuck do some people get lean and stay lean not tracking a single fucking macro/calorie?

5 years lifting and nutritioning and I still can't fucking do it without meticulous tracking.

>>40240815
Some people say that you don't lose that much gainz as a noob anyways, when cutting. Is that true?

I switched from a strenght routine, to PPL when i started cutting 3 weeks ago. I do minimal cardio.

>>40240849
I've gotten to 12% bf with zero tracking but I did weigh food and kept track in my head. I'm on a new cut rn and it's going well but I'll probably start tracking once I stall.

>>40240849
Some people are just lucky and others simply subconsciously track every thing they eat and even consciously or subconsciously increase their NEAT to counteract the amount of calories they ate and maintain their current weight.

>>40240812

But are you factoring the cals you burn while lifting? Your overall is probably closer to 1500-1600.

Look, if you can keep it up, all the power to you. But even basically starving yourself isn't going to miraculously lose the weight you want to in a short period of time. It's going to take a few months, so set yourself up with a plan that's more realistic for a longer term goal.

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>Tfw eating at 1800 for a cut
It doesn't seem that bad desu
Transitioning from a bulk to a cut was absolutely hell in the beginning though, all my lifting sessions felt awful

>>40240786
TDEE - 500 = cutting

Or to be clearly for you idiot:

READ THE FUCKING STICKY

>>40240786

No need to be upset fatty.

A calculator is only as good as the input.

You aren't burning near 4k calories a day unless you're chopping down trees for a living.

And no, your little workouts don't take you out of the 'sedentary' category

Hows everyone elses cut going.
>Week 5 of cut and down 15-20 lbs
>2200 kcal a day, ec stack annd ostarine combo
>Have laid off heavy deads for at least 2 months
>Last 1rm attempt was 415lbs which was a dirty grind rep
>Set up for 405 and plan to only do a single
>First rep goes up as smooth as butter so decide to hit it for a double.
>Throw another 20 lbs on the bar and hit a new pr pretty easily

Could of probably threw another 5-10lbs on for one last rep but I didnt want to exert myself to much for the rest of my work out.

>>40240901

not that guy but if i'm lifting for 45mins - 1 hour 6 days a week, should I still put in sedentary? I work in an office 8-4

>>40240895
Hmm. Might eat abit more then. think 2300 would be good? dont wanna cut for 6 months though..

>she's never gonna be mine while im at this bf%

>>40240901
you think you're smarter than a calculator?

>>40240525

Either your math is wrong, or you're not weighing consistently, e.g. comparing morning weight to bedtime weight.

>>40240946
Yea i'm not weighing consistently.
First time i weighed me, i weighed 107 kg (day one)
few days later it was 103 (after taking a shit + piss + not eating)
3 weeks later (today) it was only abit lower, but i had ate + not taken a shit/piss before. and it was at a diffrent time.

so i've probably lost some weight, but i should weigh my self more consistently

>>40240936

Yeah 2300 is much more realistic man. don't forget to keep you protein intake high to keep your muscle mass up.

I cut for 6 months because that's how long it took to get the result I wanted, you should cut however long it takes to meet your goal weight/look.

She doesn't care about your body fat, she cares about your confidence. If low body fat gives you confidence, you'll get the girl.

>>40240916

have you struggled with any of your other heavy compounds?

>week 2 of 16 week cut
>was hitting 1/2/3/4 for reps while bulking pretty consistently
>Now i'm struggling with OHP and Squats while BP and DL seem unaffected

>>40240931
Assuming you also do a decent amount of very light activity and you're not a complete chair potato then I'd put you as 'lightly active' at best. Active is e.g. warehouse worker tier. Very active is literal athlete/soldier tier.

I cycle 5 miles each way to and from work plus gym plus running/swimming (not necessarily all on the same day) and I even I think I'm barely out of lightly active.

>>40240985
I'm looking to drop 25-30lbs, so that should be doable in 3 months i think (maybe faster since im high bf).

Having high bodyfat is the only thing thats keeping me from having any confidence.

We're all gonna make it.

Know if theres any calculators, that can tell me how much weight i need to drop, to be at 15% bf?

>>40240931

From what I've read of the different formulae they use, and you're cutting, I'd certainly assume sedentary.

After all if you find yourself losing fat too quickly (kek) you could always adjust for more cals.

>>40240936

> thinks online calculators are magic

I look forward to this thread again in a couple months.

>>40240985
A moderate cut for a fat dude who wants to lower his bodyfat to even normal levels = years of cutting.

>>40241042

interesting. I ref semi-pro hockey (A FUCKING LEAF) on the weekends so that's two hours of cardio twice a week on top of my gym routine but other than that I park my ass on the couch so I think I may be over estimating my TDEE

>>40241067
>I look forward to this thread again in a couple months.

i will be ripped in a couple of months famalam.
i will get that gf in a couple of months.

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>>40241053

>Know if theres any calculators, that can tell me how much weight i need to drop, to be at 15% bf?

not that i'm aware of. some more knowledgeable anons may be able to answer that. Best I can say is go get yourself some calipers from walmart or GNC

>>40241080

That really depends on how fat you are. If 50-75lbs will get you there it shouldn't take years.

This shit is so much more complicated than I thought. I thought it was just eat and lift weights everyday.
What's this bulking and cutting stuff?

>>40241136

it's as complicated as you want it to be anon. Cutting and bulking are just caloric intake surpluses or deficits.

>>40241017
I havent upped any of my single rep maxes other than my dead but I have gone from;
Ohp 145x3 to 145x6
Bench 205x3 to 205x8
Squat (fuck going heavy on squats any more)

I do how ever pause squat 225 for 4x12

>>40240572

EC has almost 0 fat burning properties retard, its useless if you already eat at a deficit.

>intermittent fasting

"muh meal timing"

>>40240655
>jogging
>for burning calories
only NEETs have time for a daily 3 hour jog

Started my cut yesterday. 1500 a day for ~13lbs. Bought some oats and will probably go buy like 24 eggs and a bunch of canned salmon. I'm excited, I'll have abs this go around, and just in time for spring.

I ran 45-60 mins a day 4-5 times a week and I lost 20 pounds in two months. SQUUAD. Was only 25-30 pounds overweight

>>40241209

It's for appetite suppression faggot

>>40241209
>EC stack
>fat burning

You're dumb. The point of an EC stack is to suppress hunger while still having energy to do shit.

>>40241053
http://www.gymgoal.com/dtool_fat.html

You should at least have a tailors tape and a scale.

Here are a few simple calculations

Weight / bf% = Fat in pounds.

Fat in pounds / bodyfat number = how many pounds per percentage you have to lose(lets just call this X)

Subtract 15 from your original bodyfat number

Now take that number and multiply it by X.

That will tell you how many pounds you should theoretically lose to get down to to 15% bodyfat.

>>40240898
Is this a fucking crossbow?

>>40241314
so i would have to drop about 25lbs to get down to 15%. that could be done pretty quickly right?

Been on IF for about a year now

My thoughts:
>it obviously works, otherwise I wouldn't have hold it for a year
>you will stop feeling hunger after few days, it's only hard in the beginning
>it's way easier to get your daily protons this way
>gibs great bod
>smoking helps

I got 180 grams of protons on a 1600kcal diet. I'm gonna admit, I was still in a "noob gainz" territory when I started it, but I lost fat and gained a shitload of muscle which shouldn't be possible

Only one thing I have to add to this

I seriously started disliking eating. It's just a chore for me now

Anybody having similar "issues"?

>>40240525
Ok guys I got a problem.

My BF is around 15% as of right now. I do the following:

>work out 6 days a week
>eat vegan
>no sugar, no fizzy drinks, no juice
>no bread or similar foods
>fast Mon-Tues, Thurs-Friday

I am 184 cm / about 6 feet 1 inch, 78-79 kg / 174 lbs.

I think the problem might be that I do not do cardio, and that I still eat wraps and hummus occasionally (strange thing but they go well together), which both have a lot of added sugar.

Any ideas how to lower BF? Should I just give up wraps and hummus as well, I don't really have time to do cardio besides my regular routine.

>>40241456
eat at a deficit

>>40240572
>EC stack
what's the cheapest way to effectively do this?

>>40240525
How? I've been eating 1900 calories a day with 150 grams of carbs and 170 grams of protein and I've lost 15lbs since the first of January

>>40241314
isnt it weight*0.bf%=fat in pounds?

and if youF calc weight*0.desieredBF% = at in pounds at desieredbf%

Now subtract that from the actual ammount of fat you calced earlier and you get the ammount you need to lose to get to desieredbf%

not sure if you are doin it overly complicated or my math is just flawed

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>>40241365
>Not having anti terrorist measures at your gym

>>40241486

You can buy ephedrine pills up here in Canada at Popeyes, not sure where to go in the States though.

>>40241507

>>40240971

>>40240525
eat only 500kcals below TDEE you dumbass. Look up Layne Nortons "reverse dieting" and realise why its fucking retarded to do a huge deficit.

>>40241474
I am eating at deficit, I barely eat for 4 days of the week

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I am 500lbs and eating at 3500 calories a day to lose weight

This is so fucking hard. I don't think I can keep fighting

I just can't keep restricting myself like this

>Breakfast
Usually 1000 Calories of Muesli with 500 calories of Milk. I used to include some chocolate for sweetness, like M&M's stirred in or something. I always feel hungry heading out to class. Last week my stomach rumbled so loudly in class that the professor made a joke about 'not driving a tractor in class' and said that 'you clearly love agriculture because you need carrots for carrot cake

>Lunch
Usually a few peanut butter sandwiches. I've removed the middle layer of bread I had before. I feel so lacking in energy at the moment all the time. I even try diet soda to boost my energy and it fails

>Dinner
Usually some spaghetti with a meat sauce. But the meat is lean, and I no longer crush up some boneless KFC chicken to mix into the sauce. It tastes fucking BLAND

That is all I eat now. I feel sick and hungey
Tell me it gets better

>>40241704

holy fuck.

it gets better buddy keep at it.

>>40241704
Do amphetamines, and you will get down to normal weight in no time. 500lbs is crazy. you will be able to STARVE yourself with amphs

Thoughts on caffeine and Yohimbine for fat loss?

Currently 5'7 164 lbs. 14% BF
Goal 155 lbs 11-12% BF

So what's some good low-cal high-protein snacks for a cut? I'm staying under deficit easily enough, but my protein is lacking.

>>40242409
chicken

>>40240849
Because calories in/out and "lol thermodynamics" is bullshit memes. Some people are just made of wood and can burn fat easy. Others are rocks with a zippo lighter.

im doing a soft cut right now, first time.... but i have 1 cheat day....

my question is, if im working out a routine that consist of AxBoAxB(a=upperbody,b=lower body x=cardio O=rest) and currently under 1500 cals all days... No whey either...... am i going completely wromg way about this?

>>40242471
this is the best way ive heard it described

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>>40241704
here's some things I would suggest:

replace muesli with oatmeal with bananas and cinnamon
take baby carrots/cashews/peanuts with you and munch on them

skip all soda completely, try green/black tea (in my experience, they give you more energy over time, rather than a burst of energy like coffee) or even black coffee

have milk with your pb sandwiches and eat dark bread


if you're gonna have pasta, dont use too much of the canned sauce, it contains a shit ton of sugar. Get some fresh tomatoes and squish them with pesto and garlic.


Drink water BEFORE eating
NEVER during
wait at least 30 minutes after you're done eating to drink water

>>40240572
intermediate fasting is the dumbest meme fucking ever. all it does is possibly help you stay full longer. it doesnt burn more fat or lower bf% you retard

>>40240525
somebody failed math 101

>>40242471
>basic laws of physics
>meme

Fuck off fat apologist

>>40242531
>meme

It's not a meme you retard. It's a way to help control calorie intake by allowing you to hold off until a single meal. I'm sick of everyone on /fit/ claiming that things they don't do are memes

>>40242471
The only meme is "fast/slow metabolism", unless you are one of the ~.1% with actual malabsorption - in those rare cases it's possible to eat more and not gain, but the other way around is literally impossible - eating less than TDEE and gaining (fat) weight, if that worked you could retrieve your Nobel prize for discovering the perpetuum mobile
Sure there maybe some fluctuations of up to 5kg due to water weight (or more if you're growing a tumour), but eating at a deficit long term averaged = weight loss, period

>>40241704

>diet of muesli, MMs, PB, spaghetti and KFC

This is bait.

Can women cut? Completely serious question.

>>40242409
chicken in horseradish sauce

>>40242745
yeah, why couldn't they?

>>40242598
it is kinda a meme you could just have self control and then you wouldn't have to do this meme

>>40242839
Well, I don't understand the difference between cutting and losing weight. Is there a difference?

>>40241209
I hope you're trolling. If not, you're a fucking retard.

Either way, KYS.

>>40242857
Slight, but yes. Cutting is weightlifting/exercising while losing weight in order to lose less muscle mass during the weight loss.

Weight loss is indiscriminate (though often accompanied by exercise).

Women can bulk/cut cycle, and they can lose weight, just like men.

>>40242857
cutting can be defined as deliberately trying to lose weight, in the form of body fat, which is accomplished by eating fewer calories than you normally do

>>40240572
Do people still run EC stacks?

>>40242905
Oh, so it's a more controlled weight loss? Rather than just focusing on dropping pounds, you're focused on most of those pounds to be from fat? Lowering your bodyfat percentage to expose the muscles more. Is that right?

>>40242857
Losing weight is taking numbers off the scale without regard to what it is. Cutting focuses on maximizing fat loss while minimizing muscle loss.

>>40242939
Correct. The only way you can control the weight loss so that it hits body fat instead of muscle is by using the muscle i.e. weightlifting.

Part of the point is also to just get some fat out of the way so you can build up more muscle on the bulk cycle without being a fatass.

>>40242939
The whole point is because you can only really build muscle while bulking - gaining weight, both fat and muscle.

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>One year ago
>weigh 300 pounds
>decide to lose weight

>now
>down to 225
>STILL HAVE TITS REEEEEEEEEEE IS IT GYNO???

>>40243126
Fat *distribution* can actually be put down on muh genetics, so the places you gained it first will be the ones you'll lose it last - there is no such thing as "spot reduction" unfortunately, my belly and thigh fat only started coming off visibly during the home stretch of losing.
Loose skin can also play a role, but if the problem still persists once you reach roughly mid-range BMI (~22) (assuming little exercise) and the problem still persists, you might be screwed.
tl;dr, lose some more and see how it goes

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>easily able to binge 6k+ calories a day of food
>easily able to eat a strict 1k calories a day on a cut for as long as I need to

what is wrong with me?

>>40240786

Yeah it's closer to 2500 you fucking pig.

Don't factor in exercise. I can virtually guarantee you're overestimating your level of exertion. Select "sedentary," run it again, and consume 500-1000 calories below *that* number. This way any exercise is a bonus.

If you're not losing weight on that kind of deficit, you're either...

A) Overestimating your TDEE.
B) Underestimating your caloric intake.
C) Both.

You are not better than the laws of thermodynamics. Try harder.

>>40243451
I know that feel bro, the eating has always been the easiest part for me, high or low calories.

>>40243540
Not him, but I've lost another 4kg over the last 2 months. Not an active calorie logger, but reviewing things I easily consumed about 2500 on average per day in that period if not more. Yet my loss means I underate about 600 a day, making my TDEE around 3100, and I'm not THAT active (go swimming once a week, around 10-20km of casual speed walking per week, some light gardening here and there...) - one of the upsides of being tall. But I'm not that fat (1.90m and 80kg currently), so someone considerably fatter at my height or even taller will have an even higher TDEE

>>40241704
is this bait?
if not what the fuck brah eating chocolate while trying to lose weight? my noggins throbbin.
cut means no sweetened choc you eat that dark chocolate also no milk no pop no candy your fat. you deserve the pain from this cut to mold you into a man.
embrace the pain anon it is the only path to /fit/ salvation
at your weight you could literally not eat anything for a year and survive
eat a truck load of veggies im not vegetarian or vegan but some of there foods are tasty and super low cal
good luck if you dont give up in a month post updates you fat bastard

>>40242905
>>40242913
>>40242943
>>40242985
>>40243000
Thanks for all your answers. I guess my confusion comes from the fact that women focus more on the number than anything else, and there's even this fear of showing too much muscle. Glad to know it's still doable.

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>>40243801
>fear of showing too much muscle
This fear isn't based in reality, and is keeping women from better health and better aesthetics.

Any woman you see with huge muscles or abs is using lots of steroids. It's impossible for a regular woman to ever look anything approaching that.

>>40243935
I just want to both look strong and be strong. I'm currently losing weight without trying to retain muscle. Once I hit a year, I'll reach my target weight. After that, do you just bulk then cut until you reach the visual physique you want, then just focus on maintenance?

>>40244039
I don't know about bulk/cut cycling for women. Sorry.

But I do know that you should start lifting weights today because it will improve your health, help you lose weight, make you stronger, make you look 10x better when you get to your target weight, and give you a good foundation of strength to work with.

Cardio a few times a week, in addition to weightlifting, is good too.

>>40240525
>drink 2 cups of strong coffee in the morning
>1 cup right after I get home
>another one at 8 pm
>realize all I ate today was a single bowl of oats when I'm about to go to bed

wew

I'm currently doing psmf, but every few days i like to mix it up by eating some fats, maybe 40 or 50g (mostly from cheese and butter), not really a lot but i just wanted to ask if this is in any way interfering with the psmf, i still try to hit my protein goal everyday while staying under 1k cals, eating less than 15g of carbs a day to stay on ketosis.

I'm also curious why keto is such a big meme yet i barely hear people talk about psmf, i prefer eating things like chicken, fish, crustaceans, and lean beef while stuffing my mouth with broccoli and cauliflower, it's also easy as fuck to reach your protein goal while staying on a big ass deficit (up to like 1900) to keep as much muscle as you can while losing fat, i was also never a fan of the stuff you can eat on keto.

>>40244257
That's alright. And while I agree that it will benefit me in multiple ways to start lifting now, I also know myself, and I know that if I bite that off as well as managing my diet, it'll overload me, and I'll give up. Give me shit if you want, but I know my current mental limitations.

>>40240525
Well from where are you getting your calories, and what forms of activity are you doing to promote weight loss?

>>40243427
Ok, I still have 30-40 pounds to go before panic mode then.

How to keep myself on track? I love food too much. I have screwed up my diet every day this week and I'm feeling like shit about it. How to be stronger?

Who /stimulant lunch/ here?
>skip lunch
>drink that first sip of the day/coffee/tea
>have a cigarette
>drink water until dinner time
Literally the GOAT cutting scheme. I'm able to eat a delicious and satisfying breakfast and dinner with just a little willpower during the midday, which is my busiest time anyway (which keeps me from stuffing my face).

>>40244447
call me a faggot but what i did when i use to have cravings was to meditate for a good 15-20 minutes, i just laid on the floor listening to some good chill music and doing the 7 second inhale/exhale thingy. Used to calm me down since it's all on your head

>>40244513
Not a faggot in the least. Thank you. I will try that tomorrow.

>>40244513
What's the breathing thing, just 7 in 7 out?

>>40241448
How did you acheive your proton levels?

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>>40240525
serious question, how the fuck do you get yourself to like vegetables?
I've been a picky eater my entire life and I'm trying to do low carb, but it's close to impossible because I have never been a vegetable eater.

I want this to end. Help me, /fit/

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>>40241704
Boogie pls.

>>40244755
Just fucking eat your vegetables.

I used to hate tomato and avocado, I just ate them, mixed them with other things and now I can stomach them.

>>40244755
Try buying the pre-frozen packs of them at the store, the steam-in-microwave kind. Broccoli and green beans are by far the easiest.

Easier to like them when they're hot, and you won't have to worry about freshness.

>>40244755
Find ones you like and get used to it.

>>40244765
I eat tomatoes raw, like an apple. They are delicious.

>>40244790
thank you for the advice, ill try that.
do you recommend any spices or things I can put on them to try and make it a little easier on myself?

>>40240525
You're literally too stupid to count, or lying to us.

>>40244755
Stir fried broccoli is great. Cook out the rawness, but leave plenty of crunch to it. You can chink it up, or throw some garam masala in there, or just drench it in hot sauce.

Onions and peppers aren't the lowest carb vegetables, but if you dice them finely and cook them down with ground meat you'll barely notice they're there.

Lettuce is shit, try arugula or spinach instead. Either of them sauteed in a bit of olive oil with garlic is a great way to eat them - a full bag will cook down into 1-2 meal's worth of greens.

>>40244813
Keeping with a theme of easy, I go with hot sauce whenever I use anything at all. Whatever you put on is going to be mostly sodium, anyway. Mainly just don't add anything oil based, unless you're counting the calories

>>40244799
I puked.

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>>40244452
>cigarette

I broke again today. I have a problem.

>>40244876
One a day ain't gonna kill ya.

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>>40240525
>Decent start to new cut for past 2 days
>weighed 206 2 days ago
>been doing cardio errday
>have barley lifted lately because of injured shoulders
>wieghed in today after gym
>207
Whatintheactualfuck.fail
>come home and contemplate an hero
>just end me
>just
>end me

>>40244905
Do it anon. You'll never make it. Post progress.

Will cutting lose muscle in addition to fat? Is it still okay to do so? I've been lifting for a like 6 months, started at 190 dropped to 180 and I've been keeping 180 for a month now but my body is getting more and more toned. I still have an annoying amount of fat on me and I really want to lose it.

>>40244905
It's two days, chill the fuck out. Try cutting out as much sodium as you possibly can, at least losing water weight is a good confidence booster.

Alternatively, consider binge drinking the night before and sleeping in really late. No water at all. This is another good method for becoming dehydrated. Hangovers are for pussies.

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>>40244920
Ok, ill post after I an hero

>>40244893
No one said it'll kill you. Being a slave to the nicotinic jew still qualifies as degenerate.

>>40244933
You will lose some, but you will retain more muscle if you hit your protein target and continue to do resistance training.

>6'5", went 275 to 185 lbs two years ago
>went up to 210 last year, want to cut back down
>tfw going to an actual gym instead of my crappy apartment gym
>can't figure out what I was eating to get 200+ g of Protein each day while eating only roughly 2000 calories

I can usually get up to about 160-180, but I don't recall what I was eating at all. Don't know if I can see my stuff from MFP over a year ago or not.

>>40244905
I don't take my weight seriously over short periods of time. There's lots of up and down, for some reason.

I just weigh in every week, two weeks.

Who am I kidding. I weigh in every day but, every week or two is when I see progress, regardless of daily ups and downs.

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>>40244942
Appreciate it.

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>>40244987
Yeah I know. I lost 30 lbs in 2015, just by cutting calories, so I know i can do it. It was just depressing to see a one pound gain, after bieng hungry and doing cardio for a couple of days straight. Plus I can't really lift lately because of my shoulders, so feel like I've lost my gains as well. It's depressing af

>>40244755

>picky eater
>not autistic

Pick one

>>40241704
>eats like shit
>gets hungry

no wonder

have you tried actually stuffing yourself with food anon? more than half the shit you eat is calorie dense food (muesli, milk [not calorie dense but it's a fucking liquid), chocolate shits, peanut butter), do you realise that you are eating like 50-100 g worth of food in exchange for one third of your calorie intake? when you could be stuffing yourself with half a kilo of rice, chicken, veggies, 2 gallons of water, etc?

tl;dr half the shit you're eating gets digested halfway through your esophagus you fucking wanker

of course it gets easier jesus it gets easier each time you push yourself in order to be a functioning human being and not a fucking landwhale

PLEASE read and inform yourself about food, properly

>>40241704
Boogie?

I ate 1,200 calories today. About to go to bed. Feeling good.

>>40242531
"intermediate fasting"

you clearly know exactly what you're talking about

>>40245213
Thanks, I was staring at this for ages and couldn't fidure out what was wrong.

>>40241704
>drinking diet soda to "get energy"

Are fat people always this stupid?

>>40241704
>No single vegetable / fiber dense food in sight
>No grains
>No beans
>Virtually no change on diet besides dropping chocolate and bucket of KFC

Aayyyyyyyy

>>40241737
>>40241783
>>40242471

t. DYEL NEET

Honestly, I'm losing muscle on my cut and it's very depressing. I've been losing weight at around 1.5lb/week. Consistently getting close to 200g protein per day and lifting four days a week. Still I think my body composition isn't even improving I'm just getting smaller while still 15%bf. Really depressing. Also taking EC stack. 25/200

I had some chicken strips, a handful of whole wheat crackers, guacamole I made myself from a fresh avocado and filling up on unsweetened herbal tea before bed.

Am I doing well?

>>40245382
What's your weight?

>>40244755
stir fry them wok style. You probalby dont like them because you dont know how to cook.

They DO taste good, you probalbu jsut boil them, buy shit tier quality and overcook them and then compalin like its their fault.

>>40240525
One of these three things is not true
Fucking fattie

>>40245408
Started at 183 currently at 175

>>40244554
inhale for and keep it for 7 seconds, exhale and do the same, try to keep your mind concentrated on that, it really calms you down

At what stage of food addiction is it time to just fucking off yourself?

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>>40240525
kek doiangg it yalll rooong

just cut dairy and meat. pasta and rice as much as you wish you will lose weight automatically to your ideal weight. maybe some bolognese sauce with meat etc.

also cut vegetable oils for most part if you wish to lose weight. if you feel hunger when losing weight you are doing something rooong

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post god tier cutting food

>>40245648

jesus fuck the sodium though... plus no butter? or marinara at least?

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>lifting 3 years almost now
>cutting becomes just not eating like shit and a little cardio because my maintenance is higher than it was at the start

>>40245648

That's impossible. 1g of protein is 4kcal, so a food with 247g of protein must have at least 988 kcal.

>>40245648
Yeah, that is completely wrong.
1kg of shrimp is more like 990 Calories, and the sodium would be around the 1100 mark.

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>>40242584
He did do nothing

>>40244683
>cottage cheese
>chicken breasts
>lean pork
>horse meat
>protein bars
>protein powder

Real easy to get 180 grams that way

>>40240670
4 hours cardio..
OR
2 scoops preworkout, followed by deadlifts, then ohp, then incline bench, then flat bench, then skwats, then back accessory then chest accessory, then shoulder accessory. Then leg extension then leg curl then calf raise. O look its been 2 hours and im very cold send amberlamps. 2 scoop whey pwo and wake up 4 lbs lighter tomorro

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sup bras
newbie fitzen, do I start bulking now? not 12% but I think I'm getting too skinny and my gut won't go

>>40247809
go for 8 bro. That gut will melt, promise

>>40244452
>smoking

A pack of cigarettes costs like 10 euros here, no thanks.

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>week 1
>eating 800 cal
>doing ECA T-5
>after that i'm doing Clen
>daily 20 miles bike ride
>5 lbs down

i think i'm gonna make it guys

>>40243451
Same. Though I'm 5'4'' and 110 lbs, so that's probably why I can easily do 1k cals a day.

Once I logged everything I ate during a cheat day.

Let's just say I don't have cheat days anymore.

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>>40245032
Aren't we all to some degree

>>40248286
5'4''... jesus christ.. how is life at that height? the first thing women say to me is "omg anon you're so tall xd"
>6'4'' master race

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>>40248353
Enough.

Day of the rope soon, chinks.

>PSMF (inc ECA) + IF
Life is good. Food is good.
After doing a ton of research and experimentation I officially determined this to be the best method of losing fat.

>>40244290
Remember you're supposed to do refeeds every couple of days depending on category you're in. Get your fats on the same day as carbs. 3-4k calories that day is perfectly fine.
When in doubt, read the book again. You can find it somewhere for free.

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UK fag here. Getting my gyno surgery in April, and abdominal lipo too.

Currently 90kg, want to cut to 85kg (maybe 80?).

Going to Poland to do it btw, far cheaper. T-thanks EU.

My goal is ottermode.
Ive started 3 weeks ago with 62kg, 14% bf. At this time ive started lifting and counting calories.

After first fuckign week where i almost died because of starvation its pretty good. I lost 1.5kg of fat.

Ive 6 meals per day. 50% calories in protons, 30 carbs and 20 fats = ~1500kcal.
I lift 2hours daily between breakfast and lunch and I skip rope at high intensity in the evening.

Ive got two problems. My left pec is smaller, as it was since the beginning of my lifting, and the second problem is new, my left trap is bigger.

>>40249114
>letting some pollack nigger operate you
wtf man are you insane

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What's a good site where I can easily check and compare foods nutrition?
nutritiondata.self.com seems like the most comprehensive database (or maybe it's just google pushing it in results), but I can't get the comparison tool to work on either firefox or IE and I'm not gonna install a botnet just to use one site.
I want to be able to see up to 5 foods next to each other at a glance.

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>>40250056
>tfw it's true, your sugar industry actually forced away the daily percentage for it
Finally something we're less cucked at yet.
Also here, aside from whichever arbitrary (usually tiny) portion size the producer can freely choose (like for example who the hell eats only half a frozen 800kcal pizza, seriously), all the values have to be additionally given for 100g too
As for online tools, I'm currently using https://www.yazio.com/en/foods , they got a lot of stuff listed. Might want to average things by yourself a bit though, as the same foods by different producers can vary quite a bit

>>40244755

>picky eater

Why does this phrase trigger me so much.

'Picky' implies selective, for reasons of quality or excellence. Yet people use it to mean 'I only eat fried chicken and doritos'.

>>40250056
calorieking.com is worth a look

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>Tried several TDEE calculators
>All told me between 2600 to 3250 kcal per day is my maintenance
>Counted my calories for a week
>I'm eating an average of 1600 kcal per day and gaining weight

These calculators are fucking retarded. How can I work out what my actual TDEE is?

Alright so I have been eating 1500 kcal for a couple of months now, I have been seeing steady weight loss, currently at 77 kg's at 185 cm.

I just came back to lifting after about a year of hiatus, but my lifts were never really impressive. Anyway I have been lifting for the past week and my question is wether or not it is better to stick to the 1500 / day and make sure that a lot of those calories are protein or to up my intake, I am planning to lift 3/4 days per week.
>So M/W/F/S
or
>Tuesday/Thursday/Saturday

I am not 100% sure about my bf % at the moment but it has to be below 20% at this point

>>40250330
For one, you could stop being a Secret Eater - if you really aren't, it could still be water weight, especially if you suddenly picked up any form of exercise. Track for at least a month to exclude such fluctuations

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>tfw one day I feel like I'm stalling or getting fatter and then the next day I feel like I'm losing fat and my belly is getting smaller
>tfw one day I feel like I look OK and am proud that I've come a long way from a 300 lbs whale and then the next day I feel I look like a fat fuck and will never get rid of this belly and even if I do, I'll look like a skelly with loose skin

I'm gonna make it, bros.

>>40240572
I'm doing intermittent fasting since January and went from 14% bf to 10%. Next week I will add some yohimbine hcl to make it easier to reach 8%.

>>40242527
Why shouldn't I drink water during eating

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>>40250056
I found out that adding foods to a meal on myfitnesspal gives a nice summary.
Although I smell BS, whole grain pasta 0 fiber?

>>40250493
This, I usually don't drink during eating, but for very dry stuff (such as /fit/'s meme dinner - chicken, rice, cooked veg - all without sauce), having some herbal tea (no sugah ofc) makes it easier to get it down

>>40250361
I'm not overweight nor a secret eater, I'm trying to reduce my bodyfat.

I didn't include all the exercise I do because all of the calculations were already WAY above what my real TDEE is.

>>40250330
Unless you're a turbomanlet at 5` or less or a woman there's no way you eat 1600 kcal and still gain weight.

Or you are grossly overestimating what you eat, make sure to recheck everything, for example I was once eating pasta by the boatload because I thought 100g only had 140kcal right?

Well it did, but dry pasta (what I was actually meassuring had 340kcal per 100g.

Yikes.

>>40240525
>stop lying
That'd be a great start.

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posted this in other threads but
>weigh 214 on December 13
>eat like a pig at christmas
>start keto on January 8th with 400 calorie deficit
>weigh 197 right now
>never tired, but also never stay asleep for more than 9 hours, get about 7 most days
>almost never hungry, accidentally doing intermittent fasting because I don't even feel like eating until right about now (4-5PM)
>drank so much water that "keto flu" wasn't even an issue for me
>love meat cheese and salad so sticking to the diet isn't a problem at all
>friend works at zaxbys and always brings me grilled chicken breasts (200cal 36g protein 0g carbs)

I'm so fucking happy senpaitachi
I just hope I can keep it up
I feel better than I've ever felt since I stopped being /fit/ in 2013 (and gained 20 pounds each year since)

My cheat day will be the 8th of every month, can't wait for that all-meat thin crust pizza

>>40253140
i gained 10kg on my bulk in 8 months while being abit fat. i despise food now.
>be tired
>might go to sleep early
>OH WAIT I HAVE 2 MORE MEALS TO MAKE
fucking hated it.
now i can get away with eating 1-2 meals.
i'm gonna start fasting for 12 hours a day now, cus i wanna eat more for dinner.

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R8 my day so far

82g proton down, 40-60g left

>>40253140
Been doing "unintentional IF" since I'm 12 or so. First meal in the day is usually at around 4-6pm (rich, around 1200-1500cal), then some snacking up to 12pm to basically fill the remainder of my TDEE - so I'm regularly going 16-18 hours every day with 0 calories

>>40250359
14% bf
If you're skinnyfat now (or in max month time) is the time to start steady bulk.

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>on a cut
>captcha: "select all the cakes"

>>40240525
That's probably because your body is going into starvation mode and trying to hold on to the fat. Try eating more. Here's what I do:

>Eat whenever I'm hungry, and don't try to starve myself.
>Only eat until I am comfortably full though, not stuffed.
>Don't eat any carbs. Just meat and vegetables basically.
>Don't bother counting calories
>Do cardio 7 days per week
>Run hard for 30 seconds, walk slowly for one minute.
>I do this for 5 KM (3.1 miles) each workout, which usually takes me around 45 minutes.

Using this method, I lost around 10 pounds in 18 days. I'm going to try to cut another 30 pounds over the next few months.

>>40254268
>starvation mode
Memes, memes, memes
Yes your TDEE will go slightly down as you lose weight, but that's about it

>>40254268
Starvation mode is a meme, it's either an overestimation on TDEE or underestimation on caloric intake.

>get grilled chicken sandwich
>so much sodium that my lips dry out

what the fuck

PSMF + EC Stack = God tier cut

>>40254268
> Starvation mode

Only kicks in when your body needs to hold on to the little fat that you have to survive. Fatty here, eating 1k below TDEE. Weight is flying off.

>>40241053
How much do you weigh, and what's your lean bf%? I can tell you how much you'll weigh at 15%

>>40241067
which calculator do you / they use?

MyFitnessPal?...

>>40254495
where does everybody on this board get E?
none of my local stores carry bronkaid

>>40254685
UK here: I get mine from shopslim. Website says they're not accepting new customers but it might be worth sending a message.

I've used another website in the past, they sold theirs in 30mg doses. Didn't work as well, little effect on appetite. I suspect it wasn't full 30mg of E.

>>40254685
CVS pharmacy or Walgreens pharmacy. Or you can find it online.

While you cut calories and starve, I just lower carbs and otherwise don't even pay attention to how much I eat at all, yet I am dropping multiple pounds per week.

Sure must suck to waste so much effort on all the wrong details.

> But I am eating only 1600 cal of all rice and sugar, why I am not losing weight??? :(

>>40254850
Why are you writing this obviously unrealistic stuff?

>>40250493

Youre fine drinking while eating. This anon made some good points but the no drinking one was retarded.

>>40254863
I do the same thing
stock the fridge with bacon eggs cheese and spinach
snack on pork rinds
drink diet soda
the weight fucking flies off

>>40254863
Because it is the actual truth. You and most other people here are blinded by calorie dogma, the evidence it is carbs pikes up like a mountain.