/CUTTING/ GENERAL

>Every time I get hungry I go downstairs
>Pass a mirror
>Look in it and tell myself I am disgusting and that I can be better.

End up not eating.

>Only way to prove yourself is to better yourself.

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>>41208837
Just gonna leave this here, dont you dare grab a bite! ;)

>>41208899
>boiled hot dogs in dry buns
yeah I think I'll pass.

>>41208885
I do something similar
>get hungry
>immediately drop and do 20 push-ups, 20 sit-ups.
>punch thighs as hard as I can on each side
Now hunger responses mostly fade the moment I have them due to that behaviour-reward response

>>41208837
I don't cut I just burn more calories then what I eat.

>>41208920
that's the same thing. If you mean diet that's different.

my macros are currently 60/20/20 cpf
i get around 80 grams of protein a day, haven't lost any valuable muscle mass yet and ive been doing this for about three months.
i eat a shit ton of fruit and potatoes, average day is usually
breakfast:
protein waffles, strawberry chia jam
kiwi
banana
glass of protein almond milk
lunch:
ham and cheese sammie
celery and peanut butter
snack:
1 sweet potato with walnuts. cinnamon and some spray butter chemicals
dinner:
quinoa, vegetables, two chicken thighs, 1/2 cup of blueberries
dessert:
greek yogurt, more fruit and pistachios.

>>41208990
>60/20/20

60% carbs?

>>41209027
yep. best workouts of my life, i've never felt more energetic. whenever i need to lose weight i also do high carb with lower fats, some days i do 80/10/10. unless you have a lot of weight to lose I'd try it, otherwise do lowcarb.

>>41208990
>eating the same shit everyday
have fun failing and only ever getting half your micros

>>41209058
anon i change up the fruit and vegetables every time i go to the store for the week.....
carbs and protein about twice a month

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>>41208837

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>>41208837
Dindin is not ready yet anon! Dont take a sip of the soup! :)

>>41208990
Try bringing your carb/protein ratio closer to 2:1. For most people that is the optimum for protein absorption.

>>41209050
Sounds interesting, might give it a try. Do you get good results with losing weight? Or do you just like having endless energy reserves?

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Intermittent Fasting has made cutting pretty fucking effortless family. Highly recommend for getting around 15%. I went from ~20% down to 15% in 2 months

I'm stalled at 15%, and can't get the chub below my belly button to go away. My caloric deficit is being hit, as I'm still losing weight, but it just feels like it's muscle at this point. Body seems desperate to hang on to that fat (thank you filthy peasant genes). Was thinking on going on Keto, but I'm about to start a really competitive training program for work and I hear keto makes you groggy and miserable.

Pic related, current body

>>41209109
i lose a pound of week. also the energy stores help a lot with working out, when i cut i like to at least workout 5 times a week, you get better results instead of shoving protein down your throat when half of it doesn't even get absorbed, if you put enough effort into your workouts and do it often enough then the carbs wont go to waste. try 50/25 cp at first and leave the rest for fat. you could theoretically just make sure you hit 25% protein and let the rest of your macros fall where they do, which will most likely be carbs

>>41209140
it left me pretty lousy for about a week, then I felt better than I ever had. woke up earlier, felt more refreshed, and was even able to do cardio. try it out, i'm stalling at around the 12% ish mark too, and about to start, soon as graduation shit is over (keto and social life don't mix)

Intermittent fasting is a god send. As long as I don't eat before 12~2pm(just make sure I don't eat after 7:30) and I have a super filling meal. Then I can either skip my second meal or force myself to fill up the calories that I can.

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Plateaued at like 14% bf, doing a week of maintenance right now, then plan to cut harder than ever before. Any tips for getting rid of that suborn ass belly fat/love handles.

Can't get yohimbine in Canada for the life of me.

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I want to do IF but I have evening classes, from around 530 to 810. When should I eat then? Should I just eat a big lunch?

>>41211145
why not just eat after class? Eat lunch and IF until dinner.

>>41209140
you're definitely lower than 15% senpai. closer to 12-13% imo

>>41211145
eat dicks, just dont swallow semen so you dont ingest calories

>>41208837
Current diet is around 20 45 35 cpf
I started at 5'10" 205lbs, Im down to 187lbs
My breakfast is generally egg whites, some fruit juice, and a multi, maybe a banana
replaced my lunch with a little deli meat and cheese in a very small salad and a protein shake.
Dinner is a homecooked meal, I dont worry about it too much. Tonight I made a turkey pot pie and some roasted brussel sprouts.
an hour of lifting, 20 minutes cardio
protein shake
sleep
typically Im right around 1600 calories net per day. My lifts havnt gone down too much, and Im looking way better.
The biggest thing Ive learned is cutting out snack and portion control.

>>41211762
Time frame?

>>41208837

Mmmmmm... cookies.

http://www.youtube.com/watch?v=CrzU-mWnyQs

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The greatest strategy in cutting is making sure you don't have any tempting food anywhere near the house

Lost 40 kgs

>>41211767
My bad, about 2 months. I've been shooting for 2lbs a week.
If I could get my damn sodium lower I bet I'd lose a shitton of water weight too. I just love salt.

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>>41211762
>egg whites
>fruit juice
>a fucking multi
>deli meats

What level of bait is this

>>41211907
I'm not incredibly strict with my diet but I hit my macros and Im consistently losing weight. Life's pretty good desu.
And multis are bad now?

how much i'll lose if psmf for 3 days fellow fitizen

>>41211941
Theres absolutely nothing wrong with egg yolks. Fruit juice is literally Hitler. Mutlivitamins are usually synthetic garbage and always accompanied by unwanted additives and in general a poor mans alternative to actual vitamins in you know - food. Deli meats nearly always contain sodium nitrites thats a proven carcinogenic.

Do you even nutrition bro

my morning smoothie:
400g water
100g oatmeat
50g strawberry whey protein
220g quark
150g frozen berries
61g (small) banana

would have put 30g chia seeds as well, but i was out.

tastes good, relatively cheap excellent in terms of macros (and i am including fiber among them).

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>cutting

>>41211762
egg whites? wat? why dont you eat the yolk?

>>41211888
it really is, I basically have to map out grocery trips so I avoid the snack aisles.

Do you guys find it hard to lift when cutting? I've been doing my first cut for a couple of months now and in the gym I feel really tired and unfocused and I just want to go home after a while.
I'm losing weight at 2kg a month, and I'm eating the same thing for breakfast as before I started.

>>41212749
What are your macros? I'm not as full of energy as usual but I'd never describe myself as exhausted.

>>41212749
ofcourse. Unless you roid then you will have a hard time lifing while you cut

>>41211986
i want to refute your statement about egg yolks.

i can get 25 grams of protein eating egg whites and stay sub 150 calories. with egg yolks, im lookin at ~320 calories.

I just do a keto diet and not track any macros until I stop making progress. I keep a rough idea of calories at the beginning to avoid too much muscle loss. Then I tweak it a bit by like not eating a few less eggs or a smaller portion of steak. Easy enough if you don't care about efficiency.

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>>41209076

I'd sell my soul right now for a half-dozen McChickens

>>41212760
I don't count macros, but I eat healthy and don't have some crazy macro split, and I'm trying to get a bit more protein than usual. I eat complex carbs and drink coffee before I lift.
It's not so bad on upper body days, but on lower I'm usually done mentally after squats.

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Wtf are my macros supposed to look like? I see people on cut go low fat high carbs, high fat low carbs or anything in between?

>>41212831
so...you aren't counting calories?

>>41212788
how about the other nutritional benefits of the yolk? By that logic then you should just drink whey shake all day

what the hell is the difference between an egg yolk and an egg white?

you mean people eat eggs without the yellow part?

what the fuck??

>>41212857
Nope, but I weigh myself every day and I've been losing 2kg a month on the dot.

Morning:
eggs and ham

Snack:
Power bar

Dinner:
Chicken with veggies

is this gonna make me lose weight? ~21% bf here

>>41212955
count calories

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>>41208837
I use pick related to create amazing variations of rice and chicken

>>41208837
Eat each day about 1300-1500 kcal
And not more than 5g sugar on 100g

Mostly I eat a pizza/rice/noodles at the morning
And at the afternoon/evening something with proteins

I do this since november and lost 29kg/64 pounds so far

>>41212839
just try out different diets and see how it works.

>>41208914
> tfw I would never eat that normally but it looks really delicious after 1 month of cutting

>>41211145
You can change your fasting window.
From my experience, never go to class on a huge fasted stated it WILL impair your cognition.
I usually have classes at the start of my fast, 2 or 4 hours in. But never forget that IF is a meme and you probably better without it, I just do it because I like eating larger meals on a cut.

Where do you guys go to get ideas for what to cook?
>Roasted chicken & broccoli and other similarly boring things
Pls no more.

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is this bad?

>>41214191
How is IF a meme? I mean isn't the idea to fast so you can still enjoy big meals while cutting and not feel so hungry?

>>41212268
I want to punch that fuckface in the face

>>41208990
> 80 grams protein a day
How are you kidneys doing anon?

>>41209058
>have fun failing
I've been eating the same thing 3 times a day for about 3 years.
You're the only failure in my boat you weak plebian.

>>41214556
It's not great, but it's not entirely bad either.

>>41214645
>80 grams
>kidneys
What the fuck are you even talking about anon?

>>41214606
if that's what you're doing IF for, then its not a meme

if you're doing IF because you think it burns more fat with the same amount of calories cut you fell for the meme

same goes for keto

>>41214702
Ah ok. I've always done it only because I don't mind fasting but I like to eat huge meals. Sometimes I eat like 80% of my daily calories in one sitting

>>41214692
A friend of mine has a friend who takes in 90 and his kidneys are fugged, it literally takes him half an hour to pee. I figured yours couldn't be that much better off.

>>41208837
Itt: a bunch of wannabe nutritionists with body dysmorphia yelling at each other

>>41214321
Read anabolic cookbook

>>41214667
would not meeting the 1200 stall my weightloss? ive only lost 10 lb in 3 weeks

>>41211149
that doesnt work. fasted state begins 8 hours after the last meal.

>>41209140
Take a picture standing up next time. My abs look great while lying down and I'm like 18% lol

>>41212749
be sure that you're hydrated and getting enough sleep

eat something before you lift because fasted lifting is a meme

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>>41214734
>protein
>kidney

>>41214734
I wasn't >>41208990 but still. It's recommended to get 0.8-1 grams of protein per a pound of lean body weight. 80 isn't that much.
also
>kidney
Please educate yourself

>>41215108
>>41215118

Well I'm not much of a physician, that's just how the story goes so I thought I'd ask

i cant stop eating pickles help

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Been slowly cutting while trying to keep my numbers the same or increased for the past month, few notes

>Yohimbine
Good shit but basically the same as coffee in terms of effect

>Psyllium husk
Great for taking greek god style shits. Varied results with appetite suppression- sometimes it makes me hungrier. Good stuff if you get it right

>Caffeine
Great, but since the half life is 6 hours+ and it affects my sleep it's generally useless since I don't get hungry til 3pm and I can't drink it after 2pm

>Keto diet
Played around with this, it's fantastic for losing water weight from added salt and bloating from excess refined carbs and does help keep you fuller for longer, but it strongly negatively affects my lifts so it's pretty much a no go.

>More veg
Probably the best thing you can do to cut properly- simply eating more veg and meals based around veg rather than meat/grains you're eating more volume but less calories than before.

>Soup
Great tasting, cheap, filling. Stay away from white bread and you're golden

>Casein and protein powders
Always thought these were for bulking with a shit diet but I've come to realise they're best suited for cutting- I make protein fluff 2.0 (google it) which is essentially a big satiating bowl of food for a couple hours or longer for less than 100 calories.

>Erythritol
Been putting sugary foods back into my diet but using this instead of sugar so no calories/carbs. Custard, ice cream, angel delight and chocolate are now in my diet and all low calorie

>>41212839
Carbs are important for lifting
Fats are important for satiety & sanity
Protein is important for satiety & muscle

Find a balance that works for you.

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>>41213213
>And not more than 5g sugar on 100g
You mean 5% of your diet is white sugar?
Or you don't eat more than 5% sugars?

Because if you're eating noodles and pizza and rice you're eating way more than 5g of sugar per 100g

>>41214645
>>41214734
Typical protein consumption for lifters is 125g+ per day

What the fuck are you raving about you lunatic

>>41215321
Welp, my bad. Maybe he meant 90 grams of supplement protein + food and I misunderstood. Enjoy your healthy kidneys.

>>41208837
>cutting
>posts bread

>macros
40/40/20
>breakfast
1/2 cup of oats, 1 banana and 1 scoop of muscle milk
>lunch
4 lunch meat slices of ham, 2 whole wheat bread slices, 1 Greek yogurt, 1 quest bar and 1 pure protein bar
>dinner
3 tilapia fillets and around 2 cups of green beans or broccoli

Am I gonna make it to a low bf% so I can clean bulk someday brahs?

Cutting is making me fucking depressed... Eating 1500-1700 calories a day of only clean stuff and refusing to eat / drink anything sugary.

>>41211986
I cut egg yolks because I like eating an omlette in the morning and it significantly reduces calories.
The fruit juice is probably Hitler, but it's tasty and has vitamins, so I don't give a shit.
As for the multi, since I've significantly reduced my caloric intake I'm not getting all the iron and potassium and vitamins I need, so I supplement.
And my brother manages a deli so he hooks me up with deli meat. I was making a sandwich every day but I cut that out in order to reduce carbs, thus deli salad.
When I'm bulking again I'll switch it up and won't need the sups most likely. But for now I'm getting all my nutrients and macros at a really low cost and I'm losing weight.
Fuck off.

>>41208837
>scrambled egg whites with bell peppers, onion, & salsa for breakfast
>morning workout
>apple, strawberry, frozen banana, coconut yogurt, & peanut-butter protein powder smoothie post workout
>salad with poached chicken for lunch
>pre-workout avocado
>evening workout
>post workout mashed sweet potatoes
>cuban black bean soup for dinner
all in all, roughly 1400 calories

>>41214734
>prolonged micturition
>kidneys
Top jej.
Your friend has BPH or maybe cancer

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>cutting for some time now to lose my muscles (less weight for long distant running)
>doing 16x8 intermittent fasting, only eat two meals a day
>hungry most of the time
>lack of energy
The hunger is not that big of a problem but the lack of energy, mental slowness etc. Do i have constantly eat below TDEE or should i once in a while eat enough to reach my needs?

>>41217268
I really want to cook chicken thighs, but I know I'll get more out of breast. Feels pretty bad desu

Started at 85kg, dropped 2kg in four weeks. I'm consuming 2200 kcal a day (TDEE is 2600kcal).

Everything was going smooth until today were I failed almost every set (ID on TM for those fat powerlifters like me). I didn't get enough sleep and obviously food the days before but I need some protips on gaining or maintaining strength on a cut lads, cheers.

Stats: BW-83kg

SQ-180
BP-105
DL-190

Stats are mediocre but I have bad rotator cuff and ligament injury on my knee (both surgery), so go easy on me boys

>>41217298
>more out of breasts than thighs
why?

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>>41208899
Anus meat in cancer buns. No thanks.

>>41217397
Isn't chicken breast more calorie dense than thigh? You can eat more for the same amount of calories, getting more (fullness) out of the meal.

>>41217437
wouldnt something more calorie dense have a lower volume? Like basmati rice wich has 354kcal/100gr in comparison to broccoli 34kcal/100gr.

Breast has less kcal/100gr then thighs, yes. Many of the kcal come from the fat under(?) the skin though which you could not eat (but who want that, its tasty and all that good collagen wasted).

>>41208899
Even the gerbera in the background looks more appealing.

I don't like vegetables so i've been skipping breakfast, having two scoops of whey at 12 in work, eating noodles and some form of meat when i get home and having 3 eggs boiled later in the day followed by a whey shake immediately before bed

131g protein and around 1300 calories

>>41217551
Yeah exactly, less volume means less of a full feeling, right?

I usually buy the skinless ones

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>>41208837
finda flaw, fit, u can't

pasta - light mayo - chicken - veggies
erry meal
erry day
u mad?

Can i get away with drinking once a week while cutting? I still want to have something of a social life

>>41208837
Cutting is a fool's game.

Be a good looking Bear mode & you can eat your weight in carbohydrates.

guys can someone please help me get into the mindset for a real cut

I've been pretty good at staying at a little bit below maintenance for the last 4 months, haven't been counting but I've been running and doing body weight exercises and I have lost a bit of weight, but now its time for the final push before I start my clean bulk and I have 12 pounds to go (160 to 150)

I was thinking about alternate day fasting. Has anyone done this?

apparently my TDEE is 1800 calories, so I'm trying to stay under 1300.

>>41214915
This is bad because you are losing muscle instead of fat if you fall below anything less than -20% of your TDEE + activity.
It also means that as soon as you start eating more calories than that very low number, your body will put it on as fat because it thinks you are starving.

Take a look here:
https://www.youtube.com/watch?v=33gGP4tpSxA

>>41217724
>pasta
>mayo
>multivitamin
are you serious?

Hey guys, I'm new to /fit/ so this is the first time I've been a newfag in a while.

Can someone point me in the best direction to lose weight fast without being hungry? I'd also like to gain some muscle in the process if possible. Whats the best way to go about it?

>>41217743
Anything is fine in moderation. Just try to stick to shots of vodka, whiskey, brandy, or tequila. These have the lowest amount of calories.
Rum, beer, and mixed drinks (soda + whiskey, like a jack and coke) have an insane amount of calories and high fructose corn syrup in them.

>>41217813
You just want to eat things with a lot of fiber; veggies are a great starting place.
You can't fully avoid hunger, but cutting is about working around and managing your hunger.
Drinking a lot of water will fill you up.

Take a look here:
https://www.youtube.com/playlist?list=PL260BDC4AA05FCCA6

>>41217817
My dad's doing the atkins diet at the moment, is spiced rum and sugar free coke an acceptable drink?

>>41217743

coke zero bud

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>>41217743
yes and here's how

1) drink on empty stomach
2) no beer, no wine, no mixers (zero calorie mixers okay)
3) drink everything for the night in very narrow time window
4) don't give in to alcohol munchies

this will get you maximum drunk for minimum alcohol and calories

>>41217755
Please do not do this. Do IF if need be, but it would be a disaster for your muscles if you went a full day without eating any protein.

>>41217811
i don't sprinkle the multivitamin onto the food if that's what you're asking

>>41217834
What's the benefit of fibre?

>>41217869
Pasta and mayo are possibly the worst foods for you on a cut other than fucking sweets.
Pasta is almost all carbs and mayo is an unnecessary, all-fat spread.

>>41217857

okay, see I've done IF and it wasn't bad but that was when I had a job, right now I'm waiting on another job so even though I'm still sedentary I am bored as fuck.

I also read that AF was better at preserving muscle than IF

So just stick to classic calorie restriction and .8g per/lb protein to keep muscle?

>>41217879
It gives you the full feeling without that many carbs.

Some good sources of fiber are legumes (beans), fruits (apples, bananas), and veggies (spinach, broccoli, carrots, celery).

>>41217890
I would advise for that.

Take a look here:
https://www.youtube.com/watch?v=Yx1Ltzs9IJc

>>41217902
So is my main objective to cut out carbs? Atkins style?

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Can we stop saying veggies please. The correct word is veg or vegetables

>>41217935
Veggie is what i call my downsyndrome cousin

>>41217853

Cool
I tend to just slam triple vodkas or whiskies straight anyway

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>>41217889
is lite mayo bro

did u even chek the macros?

178 carb = 45%
175 protein = 45%
42 fat = 10%

calories: 1800

>>41217369
Pls respond

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>>41217924
Technically, fibers are carbs, but they don't carry the same kind of association as other forms of carbohydrates. When calculating your carbohydrates, you want to look at your net carbs, which is calculated by: total carbs minus your dietary fiber (in grams).

For weight loss, a low-carb diet is the most effective for most people.

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

>>41217935
No, you pedantic cunt.

We'll continue to say things like veggies and toned. You can fuck right off to bodybuilding.com or wherever.

>>41217954
>only 20g fiber
>almost 200g of carbs in a single day

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>tfw cutting since early january
>Low deficit so I lost about 10kg
>feel smaller than ever
>getting leaner but still no bicep vein and only 2 abs
kill me

>>41217369
drink coffee before workout

it feels shitty cutting and lifting bro but you gotta have faith

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>>41218025
fuck fiber man my asshole is made of iron

but srs how can i improve? why is fiber even relevant

>>41217994
Thanks dude, you're way nicer than the guys on /b/ :P

>>41218091
Don't go to that place for advice man, I got treated well in one of these threads just over a year ago and I've lost about 105lbs since, so I'm just trying to return the favor.
Stick with it, it's not as hard as people make it out to be. Have a bit of grit and determination and you'll have something to be proud of at the end of the night.

Cheers

>>41218131
Thanks man, all the best :)

>>41217954
you are aware that you need fat for T and other shit in your body? That carbs make you way more easily fat than fats?

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>>41212268
>if it fits your macros

>Start cutting
>Slight hunger for the first 5 days, nothing too bad
>Feel great for the next 5 days
>Day 15: Can't stop thinking about food. All I want to do is fucking eat to the point I feel full.

>>41219264
Coffee and Intermittent fasting

>>41219264
>>41219276
also make sure to do refeeds every so often. I do one once every two weeks so I don't go insane.

>>41219276
I already do coffee and intermittent fasting. I eat from 3 pm to something like 7 pm but start craving food after 10 pm. I don't even feel hungry. I just feel like the food never satisfies my hunger, I just kinda eat to live.

>>41219282
Refeeds as in you fast for two weeks and then eat one week at maintenance?

>>41217724
What site/app is that?

>>41219339
>I eat from 3 pm to something like 7 pm but start craving food after 10 pm.
try skipping breakfast, having a lunch, and having a big dinner. I always find that eating a big meal will leave me satisfied even if it means skipping food for most of the day.

>Refeeds as in you fast for two weeks and then eat one week at maintenance?
no no, you eat at a deficit for two weeks and then eat maintenance one day. I even go as far as to let myself have a cheat day once every 2 months where I can just eat anything I want. Helps me stay focused and gives me short-term goals.

>>41219518
Cronometer

>>41219538
I usually do eat over 1000 calories on my first meal, then something smaller in the evening. Maybe I should switch them around
And yeah, eating at maintenance for a week in the middle of a cut sounded pretty silly and counterproductive. I should give that refeed thing a try

>>41208837
Just started lifting again today.
Stopped training for 8 months after peritonitis, thanks to non-pharma gear.

One thing I'm curious about is whether muscle memory will return during a cut?

>>41217268
bump

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>>41208885
>>Every time I get hungry I go downstairs
>>Pass a mirror
>>Look in it and tell myself I am disgusting and that I can be better.

Same here. But then a little later I'll look in the mirror again and think I look weak and lanky then debate whether I should eat some chicken or not.

It never ends.

Day 1:
>breakfast
Peanut butter toast (1 slice)
Half a grapefruit
>lunch
Tuna and toast (1 slice)
>dinner
2 hotdogs
Peas
Banana
Apple
1 scoop of ice cream

Day 2:
>breakfast
1 egg
1 slice of toast
Banana
>lunch
Cottage cheese
1 egg
Crackers
>dinner
2 hotdogs
Carrots
Broccoli
Banana
1 cup ice cream

Day 3:
>breakfast
1 slice cheddar cheese
Crackers
Apple
>lunch
1 slice if toast
1 egg
>dinner
Tuna
Banana
1 cup of ice cream

Thursday and Friday do day 1 and day 2 again then break for the weekend.

Need to cut 40 pounds asap

>>41217585
Do you get much fibre in your diet?

>>41219592
>I usually do eat over 1000 calories on my first meal
definitely don't do that. Breakfast is easily the meal you can skimp on the most.

>>41219609
it can, though it heavily depends on how long you've been gone. 8 months is a long time to be away.

>>41212088
Enjoy your 1 million calorie drink, fatso

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>>41220065
>daily ice cream on a cut

>>41220535
Didn't really have a choice. Had to have my intestines put on the a surgery table to be cleaned.
Lost at least 20lbs of muscle within a week. Went back on Test after that (without training), and did regain a little, but other than that yeah it's been a while

>>41220594
Honestly, just go easy. It's completely possible you lost a great portion of gains, maybe even half or more. Warm up slow, push yourself each week.

I dont really know what im doing but some tips would be appreciated, heres what I eat in a day

Morning: Shake with 2 eggs, 1 banana, oats, 2 scoops of protein powder, milk.

Day: Red meat or chicken with rice.

Evening: same as morning but might eat an extra egg or something.
I also do 20 minute HIIT 2-3 times a week and always start the morning with cardio on an empty stomach. My main goal is to lose bodyfat, is this diet bad/good?

>>41220851
are you losing weight?
if so yes

if no
-drink only water, even with your protein shake
-cut out the oats and add one more egg
-just chicken/fish
-replace rice with leafy vegetables

>>41220851
it'd be easier if you counted calories. Give the sticky a read.

>>41209140
i only got the "keto flu" for about three days. then it went away. however after my monthly cheat day to get the fibers you dont get when on keto, it came back for another three days. coffee helped. copious amounts.

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>>41220065
b8/10

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>>41208920
>I don't cut I just burn more calories then what I eat.
This is impossible. I can't burn 1000 calories just to eat like 8 homemade chocolate chip cookies.

>>41222015
goddamn snacks are so high in calories

why can't chicken be higher in protein

>>41217792
Kek.
Being this stupid and using youtube as a credible source.
Thanks for that science lesson bro.

>>41217268
>>41219927
Drink a big glass of water and take a caffeine pill.

>>41208899
Well, sausages are proteins and that bread is a decent amount of carbohydrates

>>41208837
>Fresh icewiches

American cuisine thread?

>>41208837
fast mimicking diet, day 4 of 5 (34% of the usual kcal; 9% protein 47% carbs (max 2g sugar) 44% (unsaturated) fat)
lost two kg, most of it should be visceral fat (it seems so too)
hitting the gym on day 1,2,4,6,7
no loss of lean gains
confirmed full keto via urine
I will have to lose another 8 kg of fat for 12-14% body fat for july

Is OMAD a bad meme?

>>41222330
He's not wrong, your body will cannibalize muscle at a low-enough calorie intake after a while. Plus it's not difficult to imagine you'll start feeling like shit before too long due to low energy levels and not being able to repair muscle efficiently.

I've noticed that as long as you stay above 60% of your TDEE you should be fine.

>>41222696
Never heard of it

>>41222395
It's a worldwide delicacy

>>41222845
OMAD = One Meal A Day

>>41222860
yes that's a stupid meme. I'm sure it works in the long run but do you really want to feel hungry and slow before or after your ONLY meal for the day?You should eat at the very least twice a day just to keep your energy levels up.

>>41208990
>i get around 80 grams of protein a day, haven't lost any valuable muscle mass yet

You know, I'm inclined to believe you. The amount of protein required on a cut has been greatly exaggerated.

>>41215129
You have absolutely no business here.

>>41209058
What are you even implying here? You sound like such a beginner, you need to stop giving advice.

>>41212874
It reduces fat and calories but taste alot worse

Breakfast after midday: 2 eggs with 2 slices of bread. May throw fruits or yogurt in it.

Lunch/dinner at 7/8: any shit cooked at home. Most of the time I have half-plate of rice with chicken or meat the size of my hand. Thinking in buying protein whey to add for this section.

The rest of the day I guess I'm in I.fasting. i drink only water with my meals.

I know it's better to do cardio when fasting, sometimes I go like an hour before breakfast but most of the time I go before dinner because i prefer running at that time.

How's my cutting plan?

the trick is in the preperation

http://i.imgur.com/kfzrSea.gifv
(too big to post directly)

>>41223054
its such a waste to just throw it. The yolk has more protein in it than the white.

Why not just eat chicken breasts? its alot more convenient and tastier

>>41220065
Are you me? I have had the exact same diet plan for the longest but I can't stick with it, I got bored of tuna. Now I'm just counting calories. How has the diet worked out for you so far?

>>41218944 I'm taking a nutrition class right now and this theory that carbs are bad for you isn't completely true. It's when we add fatty things to carbs (pasta, butter with toast) that we make it bad for us to eat. Also refined carbs (white rice, white bread) are bad for you but non refined carbs (whole wheat, whole grains) are very good for you. In fact your brain needs carbs!

>>41222970
if you put your energy and time into actually using the muscles with heavy volume then they won't disappear out of thin fucking air. this 200+ protein shit needs to end, majority of it isn't even properly absorbed.

>>41212288
I will never understand this egg white shit.

>>41212955
Gonna fuck you up, senpai. You need to fucking eat.

>>41223289
Eating just the whites is retarded honestly, IDK who started that. An egg is only 60-80 calories, why bother not eating the yolk? The whites have barely any nutritional value anyway.

>>41209094
>>leaving high protein soup lying around

I'll unironically drink that shit down, free protein is no joke.

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>>41223494
DELET THIS

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>>41223786

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>>41223563
>white bread and rice is bad for you

>>41223494
>>41223808
disgusting

>>41216196
literally impossible unless your eating slave portions you fucking retard

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>>41208837
> January 2016, 175 lbs
> cut
> April 2016, 155 lbs
> other shit happened in my life, balloon back up to 175 within a few months
> today
> 180 lbs of fat
> fuck

At least I know I have it in me, but it really kills me that I could've been a lot more muscular and a lot less fat by now.

Decided to eat less,

Lost 4kg in 3 weeks, is this shit supposed to be hard?

>>41224206
>lost 9 lbs in 3 weeks
hi recovering fatty. Congrats.

It'll slow down fast, that's where the real issue comes in. Once you go below 20% it's basically impossible to lose more than 1.5lbs a week without some sort of supplement or drug. And at that point it's just an endurance test.

>>41224048
maybe you should stop eating buffets for each meal, ya fat faggot

>>41224398
this is so wrong
your body doesnt magically run off energy that doesnt exist because it is a certain bodyfat, otherwise prepping for weigh ins in boxing would take months

calories in, calories out

>>41224844
I think it's more a mix between your gains outweighing your loss & the calories burning at a slower pace

>>41224844
>your body doesnt magically run off energy that doesnt exist because it is a certain bodyfat
Never claimed it did. I'm talking about fat vs gains burned. Just for example:

>250 lb fatty
>1000 calorie deficit
>8 pounds gone a month easy
>still keeps any muscle
>still gets to eat at a decent amount
>encouraging since weight drops fast

vs

>170 lb overweight guy, could probably lose 15-20 lbs
>can only go to a 600 calorie deficit or else risk feeling like shit or losing energy
>Only lose 1 lb a week
>Could take 4 months for a smaller noticeable difference

that's what I meant. It's an endurance test at one point.

>>41222970
>>41222946
on FMD you est less than 30 vegetal proteins for 5 days with no muscle loss

>>41223563
>brain needs carbs
*yawn*

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>>41208837
Yeah except im 200 lbs and on a heavy water gorge and have probably more definition than you twinks ever will.
>Cut sugar out of diet. Theres a documentary about the catastrophic effects of a 0 sugar diet adding as little as 40 grams. 0 Sugar means 0.
>Commit to lean protein or no carbs. DO NOT have high fat/high carbs diet
>Do more than 1 session a day. Not a whole other session but feeders or core training.
>Posture,sleep,supps.
>Drink more water God Dammit.
>gram of proton per lb is the key.

>>41225094
on FMD the deficit is split across 2 meals and well it's supposed to mimick a fasting

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>>41225148
>If a gram of protein per lb of bodyweight is 2 much than INCREASE ACTIVITY god dammit

>>41208917
o shit using this thx

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>>41208917
I have to try this

>>41212268

>tfw he has a gf and you don't

>>41221192
idiot, you can get literally an unlimited amount of fiber on keto. and the keto flu is only from lack of electrolytes.

>>41222845
>>41225094

>>41208837

>bread on a cut

I had my "cheat" which consisted of a 6 inch turkey sub.

Otherwise my diet consists of
>Chicken Salad
>Tuna Salad
>Chicken and broccoli/asparagus
>Scrambled eggs

Lost 2kg last week and already looking more slim, gonna go for another 7 days then get another tasty sub

>>41219609
You'll struggle the first month maybe but then you'll start cueing up for lifts on auto pilot. Dont be afraid to re learn shit back to basics style

>>41209058
Micros are really easy to get when you eat mostly fruits and vegetables.

>>41223514
I've been at it for about 2 weeks and down 7 pounds so far.

>>41220553
Are you retarded? Fat makes you feel fuller, therefore less hungry on such a low calorie diet. Cutting fat completely out of your diet is counterproductive for weight loss. Do some research.

>>41225727
>Are you retarded? Fat makes you feel fuller, therefore less hungry on such a low calorie diet.
He isn't, but you are. It's not about the fat, ice cream is loaded with sugar which will leave you craving for more, that's why you've been eating ice cream literally every day. Not to mention the risk of diabetes and other diseases.

>>41225727
ice cream is for retards who can't control themselves and have to have a treat constantly because they teehee deserve it

I will say on an unrelated note that the biggest mistake people make is not eating enough organ meat in their diet.

>>41226367
>I will say on an unrelated note that the biggest mistake people make is not eating enough organ meat in their diet.
The biggest mistake people make is not going vegan.

>>41226430
>what is k2, choline, vitamin A (hint, vegetables don't have enough), calcium, b12, zinc, vitamin d
>what are amino acids

vegan diets are literally retarded new age shit.

>>41226446
You can literally get all of those on a vegan diet. You're not eating enough vegetables if you can't.

>k2
Bacteria in your intestines convert K1 to K2
>choline
Cauliflower, broccoli, spinach, wheat, soybeans, kidney beans quinoa, peanuts, almonds
>vitamin A
A single red bell pepper has literally all the vitamin A you need on a day.
>calcium
Fortified soy milk.
>b12
Supplements and fortified products.
>zinc
Oats
>vitamin D
Eat mushrooms and go outside.

>what are amino acids
You shouldn't have skipped biology class in high school.

>>41223494

Why do amerifats like oreos so much ? It´s really not that good.

>>41226446
>vitamin A (hint, vegetables don't have enough)
What? Two of the best sources of vitamin A are from vegetables: sweet potatoes (eating 1 sweet potato has well over the RDI) and carrots (1 cup of chopped carrots also has more vitamin A than the RDI).
>>41226507
This guy gets it.

>>41225094
well no shit nigger 5 days won't lose muscle. After two weeks though...

>>41226594
they're dirt cheap and can be found anywhere. As far as low-quality cookies go they're king.

That being said I'm not that big a fan of oreos or store-bought cookies in-general. Probably because my Mom makes cookies a lot and they're a million times better than the shit they sell in stores.

>>41208837
>gf cheats on me
>no appetite since last week, when she told me


we're all gonna make it, going to be really shredded by mid summer

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How much should I consume in a day if I weigh 81kg/178lbs ?
I usually dont count my calories, and Im on IF. Have dropped like 5kgs in 2 months, so I feel my progress is kinda slow.

>>41222398
fast mimicking diet, last day
feeling nervous
I feel like my muscles didn't fully recover from the workout on day 4
I can't wait to chug two scoops and at least 800 kcal in one sitting
even if I'm on 34% of my TDEE I'm horny as hell

>>41227865
>625g/week is slow
no, it's not
>81 kg
Height? At 183 cm if I'd be a skinny strawstick version of myself below ~80kg

>>41227967
I'm 185 cm

>>41227976
Do you actually lift or you're just interested in going full /fa/?

>>41208837
This pictures always disgusts me to beyond

>>41227989
I do lift, but im a skinnyfat dyel who wants to get thin before putting on mass

>>41228007
>im a skinnyfat dyel
>I want to get thin before putting on mass
I don't want to insult you but you're really making it pretty difficult for me

>>41220065
nigga what are you doing.

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>>41217268
>The hunger is not that big of a problem but the lack of energy, mental slowness etc.

Same problem here (cut from 320 to 195, still going) and I've yet to find a solution. I can deal with the hunger no problem but fuck the mental lethargy and total lack of motivation. I've taken week-long diet breaks before and after 3 days I feel great again, but once I get back into it the lethargy comes back.

I didn't have this problem when I was well into obese territory; back then I could run a 1000kcal deficit and feel fine. Now I'm losing 1lb a week at a 2500kcal/day and feel like crap.

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>>41228026
im sorry

breakfast
>60g wholegrain wheats & milk
>wholegrain toastie w/ 2 slices cheese, 1 slice ham

lunch
>1 small box sushi
>another toastie (same as above)
>apple

preworkout
>5g creatine
>2 scoops preworkout
>3 tablets BCAA
> 2 scoops protein supplement + 200 ml milk

post workout
> 2 scoops protein supplement + 200 ml milk

dinner
>3 fried eggs
>salad
>3 chicken breat fillets
>banana

I'm 88 kg (194lbs) and 1.94m (6ft4). I work out every day but Friday and have 20 mins of cardio after every workout.

total stats of diet:
281g protein
111g fat
330g carbs

-->3440 calories per day

is this an acceptable diet and are the supplements worth taking? Advice would be really appreciated :)

Is it worth it to pay for a nutritionist to keep me on check?

I've been bulking for about 8 months and am sporting semi-bear mode. Never counted calories and just stuck to eating at least 3 pieces of meat and 3 eggs each day, with a bunch of garbage in between

Breakfast
>double decker BEC sammich
>black coffee

Lunch
skip

Dinner
>beer 'til sleep time

>>41228336
>I'm 88 kg
>and 1.94m
>I work out
I doubt it, bro

>>41217369
Just like >>41218033 said:
Caffeine is your friend.

>>41208917
what the fuck is wrong with you

>>41228376
I started exactly 1 month ago, I'm relatively skelly mode.
Why would I lie about it when trying to get advice...

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>>41228376
>>41228581
pic related is me one month ago if you don't believe me...

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Cutting since february.
Went from 170 lbs to 145.
Cutting at 1700 calories, usually 140g of proton and 50g+ fat, i dont really count the other macros.
Almost recovered from a retarded bulk, and realised that losing weight is pretty easy

>>41228684
you gotta bulk before cutting anon

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>>41228702
I know. But it goes basically like this:
When im bulking
>falling for the bulking meme
When im cutting
>bro you need mass to cut
Decided to just do it the way i feel it, i know, gains come slower, but i feel way better, and besides, im afraid of getting really fat.
Pic related, me on september, at 150 lbs

>>41228807
eat only 200-500 maximum calories over your TDEE, 1.8-2g protons per kg


I also fell for the dirty bulk meme when i started

>>41228831
>1.8-2g protons

>>41228891
there's no point in more, especially when bulking.

maybe you should do some research outside the broscience bs that's spilled out here

>>41220121

nah I can't handle vegetables
desu I think I purge all my shit in a sort of tidal wave with lumps when I drink once a week

>>41228831
That is the plan after i lose the last 4 pounds.
I ate at a 700kcal surplus, and didnt count macros, just drank a protein shake every day.
Not gonna make these mistakes again, it was a pretty good lesson, and ive learned a lot

>>41228909
>protons

>>41214191
>Not eating for 2-4 hours
>Fasting
This is how I know you're fat

So which one is worse when trying to lose fat, beer or soda?

> inb4 none
I know, I know, let's just imagine you have to pick

>>41208917
Doing this from now on desu need more discipline

>>41222015
Then don't eat cookies you tard nugget

>>41229888
Soda.
Its just as bad as beer, buts at least beer gets you drunk

>>41222015
>I can't burn 1000 calories just to eat like 8 homemade chocolate chip cookies.
Just go for a run or a swim and that's it. Easy

>>41228913
>I can't handle vegetables
t. MMM (merrican merilard millennial)

>>41208920
It's easier to eat 4 bars of chocolate than to do 4 hours of intense cardio.

>>41208837
started to cut since last week and I decided to do IF starting last monday (Because sure why not). holy fuck my energy levels are fucking plummeting to fucking hell. while my lifts have not suffered (yet) I couldn't even fucking do my normal sprints that I do. by my 5th minute i was exhausted and tripping.

fuck cutting. why am i suffering. somebody end me.

>>41231618
Idk if youre doing IF wrong. I had energy problems with Keto but feel more energized than normal on IF. And I look more forward to each meal and never think about snacks anymore.

Tip for the general thread: If you like them, buy assorted olives from the olive bar. If I have a real bad craving in between meals, I eat about 6 olives, loaded with good fats and the taste is so strong I promise you the hunger will go away.

>>41209094

Is it beetle soup? Beetles aren't bad. I tried them in Hong Kong because I didn't want to look like a pussy and ended up liking it.

>>41215959

I don't know about cancer deli meats but I do know you can save a shit ton of money cooking your own chicken/turkey/beef and thin slicing it. Sandwiches on those 80cal thin wheat buns are one of my staples while cutting.

>>41217813
>>41217834

I'm a big fan of lentils for fiber as well. Relatively low caloric value, easy to cook in a lot of ways and dirt fuckin cheap.

>>41211888
I would tell you to kill yourself but it looks like you're already doing a great job of it.

Keep up the hard work anon!

>>41233997
It's chocolate milk with beetles

>>41217842

Spiced rum has even more sugar than regular rum, but one or two rum and cokes with coke zero wouldn't be the end of the world.

>>41212874

A few calories, nothing much to really bother about.

However, not knowing the difference between the egg and the yolk tells me you must be a 3 year old black person from America. Please refrain from using this website for another 30 years. Ty.

>>41223054
>>41223289
>>41223724
I don't eat egg yolks because they have been genetically fucked with to not turn into chickens and I don't need whatever weird shit is going on in there to be going on in me.

And yolks taste like ass cooked any other way than not at all.

>>41234206
>And yolks taste like ass cooked any other way than not at all.
True, sunny side up or over easy is the only good way to eat eggs. It's crazy how much shittier eggs taste when the yolk is cooked.

Although they haven't been genetically fucked, they are simply unfertilized eggs...

>>41212288
Because supposedly yolks have EVIL CHOLESTEROL (even though it's the same shit your liver synthesizes on its own).

>>41208837
Absolutely anything I want, but I count my calories now so smaller portions

I didn't have much fat to begin with but it's working perfectly

>>41234418
Cheese pizza is GOAT.
All this other fudge brownie shit looks gross.

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Posting my kryptonite
My mouth is watering while im posting this fuggg

>>41208990
Mine's pretty similar to this too. Maybe even slightly higher carbs.

mine today will be:
breakfast
>lel
>fucking
>implying

preworkout
>banana
>turkey chicken sandwich

postwork
>220g cottage cheese
>250 ml whole milk

lunch
>2 chicken breasts with fried mushrooms

dinner
>400 ml whole milk
>2 boiled eggs
>turkey cheese sandwich

>>41230268
>Just go for a run or a swim and that's it. Easy
Last time to burn 1000 calories on the treadmill I had to run for over an hour at full incline. I almost died. Fuck no, unless you mean that only fully healthy runners can eat cookies? Even if that was true 8 cookies is not a good trade off for a 1000 fucking calories!

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>>41234951
>using ml instead of dl
This triggers my autism

Been on keto for 6 months on and off

>breakfast 2 eggs over easy, 2 raahers of bacon, 1oz cheese, coffee with heavy cream and butter
>lunch coffee, tuna with mayo and jalapenos
>dinner big ass salad with 6oz rotisserie chicken, sour cream, cheese, salsa, guac
>snacks tea and sugar free jello

Down 80lbs

>>41234989
This is why people hate Americans.

>>41234206
Genetically fucked? Wat? Well your loss, its got the most protein and nutrient. Why not just get chicken then wow

>>41234967
>Even if that was true 8 cookies is not a good trade off for a 1000 fucking calories!
This is true! What I meant that you could burn that amount of calories if you ran or swam for 1.5 hours, and that's something I do regularly, but the reason to do that is not to make room for cookies in my diet :)

Cutting at 1400. What I do is have 1000 calories for 6 days a week, then eat 3800 on the 7th. Gets rid of my cravings well.

>>41235399
What the fuck is wrong with you, why are you doing this to me. I just want to make my fucking keto

>>41212288
Egg yolks contain more calories, therefore, by removing the egg yolk you'll have more calories to work with throughout the day.

>>41212875
But what if you want to readjust your goals?

You do not have any reference points by not tracking your meals, do you at least keep a food diary so you can eat more/less when you plateau?

>>41238183
So calories are enemy now? By that logic we should just drink whey protein all day because nutrients and other factors doesnt matter

I wake up in the afternoon (work evenings) and typically eat two grilled chicken thighs and half an avocado with a cup of brown rice. I then have a protein shake, and then whatever I feel like grilling for dinner. Other than that, black coffee and water, with the occasional green tea.

>>41238472
I'd rather kill myself thanks

https://www.youtube.com/watch?v=E484qiQXxzM


is this legit