fixing your shitty diet

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Resistance training BUILDS muscle, and is a INCREASING RETURNS activity. Having more muscle (again females, this doesn't make you look weird, the muscles are dense not big) INCREASES your RMR so just sitting around you will be burning more kcal. People who are fit actually tend to eat MORE than fat out of shape people.
This is why:
>cardio burns X amount of calories, while resistance training only does 40% of X.
Is all sorts of retarded. That is maybe true on day one of exercise, but it isn't true for very long, and it ignores the RMR changes. so stop looking at the treadmill that says you 'burned 300 kcal today' 'so that means I can drink a beer without gaining any fat'
EXERCISE IS NOT ABOUT HOW MUCH YOU BURNED DURING THAT SESSION BUT MAKING YOUR BODY A FIT MACHINE FOR MORE INTENSE WORKOUTS.
All resistance training is progressive, DO NOT PICK UP THOSE 2 POUND PINK DUMBBELLS AND DANCE AROUND thinking you are training, that is cardio, not training. You can stat with 2 pounds, but next week you add 10% and so on till you hit a wall, then adjust. Pretty soon you will be burning more kcal on your REST days then you could doing cardio.
Besides that, resistance training rises your metabolic rate for SEVERAL HOURS longer after your exercise vs cardio.

A good way to think of this is you are not training to lose weight, you are training to lose fat.

I know you have been brainwashed, I'm sorry, I know you think cardio makes you lose weight, so I need to repeat it again and again:
Cardio= brief weight loss followed by losing muscle and regaining the fat and then some.
Resistance training= increasing easier FAT loss, that makes you look and feel great for life.

remember you will be exercising for life.
(one last note: beginners do not make your own training program, pick the resistance method that sounds good to you, and follow a beginners program for it, all legitimate programs will proscribe a progressive overload you should follow)

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Part one:
okay, I am going to unfuck you years of bad advice from shitty magazines and from people who read shitty Magazines .
first of all, 'diets' don't work, if you mean a temporary change, stop saying "I am on a diet", this shit is for the rest of your life. Even if it shrinks your stomach, even if you lose 50 pounds, you will go back, 'diets' don't work.
What ends up working for everyone ever is replace and adapt.
Don't radically change your diet at once, pick one thing, say water with meals instead of soda, do this for 8 weeks, then change something else, maybe you get fast food 3 times a week for breakfast, learn to cook and have ready to eat food around for breakfast, you are only changing maybe 2 meals a week right? but it's still huge because you have to learn to shop for that food, how to cook, clean afters so it's actually a lot of changes, so don't do too much change at once because you are reinventing your lifestyle, do this for one for 8 weeks, then slowing start swapping out sides and parts of meals with better things. Remember this is for the rest of your life, not for the month, not for summer, for life.
This is what ends up working for everyone ever for permanent change. You don't change your whole diet you are progressively making small replacements and changes

Every type of fat is good for you except transfat (with is actually a preservative manmade in a lab)
saturated fat is good for you
unsaturated fat is good for you
animal fat is good for you.
myth
>what, of course fat is bad for you, what are fatty foods anon?
shut up, you are just repeating lies. your body needs dietary fat, dietary fat will also make you feel full longer. Fat also makes food taste good.

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remember body fat DOES NOT MEAN THE SAME THING AS dietary fat
people get this very confused, all food you eat gets broken down and rebuilt, dietary fat has very little to do directly with body fat. BODY FAT =! DIETARY FAT

myth:
>A kcal is a kcal, 200 kcal of suger is the same as 200 kcal of fat. Haven't you heard of the first law of thermodynamics anon?

I have, but I didn't stop reading, what is the SECOND LAW of thermodynamics retard? it's part of a system
The second law has to do with efficiently, and heatloss, fat takes more energy for your body to break down and is harder for it to utilize. You can't just measure the energy of something under a lab burner and say it's the same in a complex biochemical system like your body. Sugar is burned so fast and inefficiently most of it gets stored as BODY fat, while spiking your insulin, messing up your metabolic rate, and all sorts of endocrine system changes. While dietary fat gets burned over time, and doesn't make you hungry an hour later. I can't go into the complete digestive chain interplay but just know sugar and is worse than dietary fat
Of course you can over eat anything, including dietary fats.

Don't starve yourself either, slowly start eating real food: meats, veggies, oatmeals, diary. think about the stuff around the walls of the supermarket, not the package goods in the aisles, but always eat plenty of food regularly. starving your self leads to your body storing fat and or over eating.

A basic meal consists of a main protein (eggs, meat, or fish mostly) with a little fat such as oil or butter and some non surgery sides
A basic snack consists of a secondary protein (dairy, humas, nuts). Remember if you are working out right this food will taste BETTER to you.
Carbs are closer to sugar, but not evil, the less carbs you eat, the more fat you have to eat (the protein will be the same) because you get your energy from either fat or carbs. I know you think this sounds weird, but it is true.

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All of this is data sourced, all of this is right.
If you think otherwise, you are brain washed.

reread it till you have unfucked yourself

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>>34105294
>>34105237
>>34105204
>>34105173
>>34105158
I didn't read your post desu but Wimpy boy's caps are great, it's a shame they stopped making more

what the link to the other thread?

>>34105333
Try becquerel's stuff, he seems to put out decent stuff in a similar vein sometimes.
>>34105158
I don't want to be muscular, can't afford to buy tons of calories of food a day and am attached to the kinds of foods I like, not to mention I'm often too tired or too invested in other activities to cook.
How could I possibly fix my diet considering all of these?

>>34105369
I feel like he's just repeating what is already in the /fit/ sticky -- I would go check that out.

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>>34105489
the fit sticky is mostly trash

>>34105647
Are we talking about the same thing?
http://liamrosen.com/fitness.html

>>34105647
Is there a reason you chose images with this particular leaning for this thread?
It seems contradictory to your purpose in making the thread.

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>>34105459
you arn't going to be muscular overnight, or at all if you are a girl, when you start getting good looking stop at that weight lvl and mentain, just don't go bigger. don't do curlbro shit if you don't want big arms (for example), do compound exercises and stop at ideal size, than mantain. you don't get big fast, so you can stop well before then
I didn't go into that because it's avoided by choosing a program

anyways workouting out will still help without diet change

>>34105459
>can't afford to buy tons of calories of foo
good food is cheaper then bad food
>am attached to the kinds of foods I like
than don't change, but know it's easy.
also know if you avoid say for examplee soda and sweeter AND FAKE sweeter, other things will start to taste good to you, fruit tastes like a dessert to me now (this will take a good while)
>I'm often too tired or too invested in other activities to cook.
it is possible to do with ordered food, but harder, but that is why you change one thing at a time, because it is slowly a whole new life style. Once you have to devoped those habits till it's not time consuming or hard.

>>34105776
I do avoid soda, I have for years. I also try to avoid corn syrup, though I like chocloate a lot, and only eat maybe 1200-1500 kcal a day and I'm still slowly gaining weight.
The idea of changing one thing at a time is a solid idea though, a small consistent change is more likely to work than just changing everything.

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>>34105776
>good food is cheaper then bad food
I fkin wish

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>>34105767
>http://liamrosen.com/fitness.html
oh that, it's okay, but most people are not modviated enough yet to read it.
exrx.net is very good if someone really wants to know, but takes awhile to grot
>>34105771
>is there a reason you chose images with this particular leaning for this thread?
no

>>34105158
Kill yourself you stupid ugly nigger

>>34105852
>exrx.net
Looks good; thanks for the link.

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>>34105839
you can buy a whole chicken for super cheap, salads are trash unless it's a veggie salad, and it doesn't replace a meal.
fast food isn't cheap, it's easy.
>>34105834
unless you are 5'1 1500kcal is way too low. exercise is much more important anyways.
also note most people trying to lose vastly underestimate how much they are eating.

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>>34105861
I've been thinking about it, but you still need to unfuck your thinking when I'm gone

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>>34105971
My cock >your small pencil cock

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>>34106008
I'm not black, I just like shaming porn, only fags show thier dick to other guys

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>>34105971
This image is giving me a boner

>>34105928
>unless you are 5'1" 1500kcal is way too low.
I sit 95% of the day, and I seem to be gaining weight anyways, so why on earth would I eat more?
I'll go count what I've eaten today for you, one sec.
330 kcal of chicken nuggets (minimal on bad ingredients, but yes, not ideal)
367 kcal of soup
Roughly 270-290 kcal stir fry, threw the package out so I can't confirm.
180 kcal in pear chunks
~200 kcal in simply juice
~140 kcal in chips
~80 kcal in chocolate
1587 or so, and I ate a bit more than average today in snacks.

>>34106065
Fags with big fucking cocks you gay nigger

>>34106114
Oh, and 5'10, ~185 lbs. Little muscle mass, to give an idea of the amount of calories needed to sustain me.

Hmmmmmmm. It's almost like these posts would have been better on a board specifically meant for fitness.

>>34106687
This is for new recruits, a lot of people think it's hard because they were given bad advice that didn't work out, or that they have to work out everyday