>Track your calories and macros with MyFitnessPal or Cronometer. Works best on smartphones myfitnesspal.com (better for packaged food) cronometer.com (better for generic food/tracking micronutrients)
DO >count calories, all of them. >buy scales, be accurate in your measurements. autistically accurate. >learn how to cook and start cooking your own healthy meals. lean protein and green vegetables. >develop sustainable healthy lifestyle habits >eat a lot of protein (1g per lb of goal body weight) >cardio. learn to love walking. >start lifting weights! fatties have the advantage that they can build muscle while cutting, especially as complete beginners! >post your height/weight/screenshot of MFP/Cronometer food log when asking for advice
DON'T >eat refined sugars, they're terrible for you regardless of calorie count >eat processed foods, or at least try to avoid if possible >drink your calories. alcohol, soda, hot chocolate, fancy starbucks shit. forget it. >be a retard
Asked this on QTDDTOT but it might be better here: When doing CICO, If I was to marinade a chicken breast with 2 tablespoons of oil (and also water and other spices) would I count the full calories of all of the oil? Or could I weigh the marinade before I add the chicken and after when taking it out to cook and only count the weight difference? I don’t want to miss any calories anywhere and I know oil is lousy with them... I am guessing to be safe I’d just count everything, it can’t really hurt, right?
>buy box of new dark chocolate oreos, tell myself that I am just trying them out and they'll be a nice snack if I pack 2 in my lunch every day >get home >sit down and eat entire box
(re-posting from the old thread because it didn't have very much time to get answered) My total calorie deficit (calculated by sedentary TDEE - (cals consumed - cals burned through exercise)) for this week was 8,399. I'm not sure if I've been losing any weight, because I don't have a scale in my room at uni and I haven't been able to weigh myself since Christmas break ended. Today there is going to be an event on campus that is being catered by a local Italian restaurant. I was wanting to go, but I know how unhealthy typical Italian-American food is (pasta, cheese, garlic bread...) and I'm afraid of sabotaging myself. If I don't eat anything else today, go for a 4 mile walk (finally going to walmart to purchase a scale), and try to eat small portions, will it be okay? Or should I just avoid this all together?
You answered the question yourself. Count everything. I don't know about you but I don't weigh the crumbs after I eat a meal to subtract the calories from my daily total.
I started my weight loss at 212lbs Im 5'7. I got down to around 150 but since christmas I've put on 25lbs. Im really struggling to get back into a sensible eating pattern especially now im back at uni and the people I live with keep eating takeaway. Im planning on going back to the gym tomorrow but Im really stuck in the mindset of eating for pleasure again. I hate that im doing this aswell as I've never felt more confident and its nice wearing whatever clothes I want.
Bentley Sanchez
It's a value judgement. Would the benefit be worth the cost. If you're looking for validation you're retarded.
Evan Lewis
>never give up. keep trying.
Nicholas Sullivan
You should know by know that these are lies your brain tells you so that you put your self in a vulnerable position and do what it wants (in this case, eat the shitty food).
I had to stop walking over to "just look" at the grocery store sushi aisle because every time I went over there to "just look", I ended up buying $50 dollars worth of shitty grocery store sushi.
Parker Garcia
mate please, wanting to lose weight and going to a fucking food event? avoid it at all cost
Luke Lopez
I dont see a question friend, and it looks like you know what to do
>lose weight gradually at 0.5 lb a day >randomly spike up 5lb over a couple days with no change in energy intake >back to usual loss rate Water retention is fuck. At least I hope it's water retention.
>25lbs in a month what the fuck is wrong with you? you ate 3500cals over your maintenance, so you ate an average of 5500 cals per day? you fucking serious?
Hudson Gonzalez
Man I really need to keep paying attention to caloric content of everything, I have some serious misconceptions.
Take bacon and pepperoni/salami. I would swear that (uncooked) bacon has more calories than pepperoni, but in fact even the american sugar-laden bacon has less, and our kind of bacon(which is still pork belly, not the lean Canadian stuff, just without added sugar and maybe cured differently) has over a third less than your average pepperoni.
What the hell. I knew pepperoni is fat but I didn't realize it's 40% by weight fat.
Nolan Roberts
it is my man
Cameron Gutierrez
yes. I was literally eating a takeaway ''dinner box'' as my one meal a day. It included 2 cheese burgers, 2 fries and a 12'' pizza witha bottle of pepsi. I'd eat that like 3 times a week so its honestly no surprise. Though I won't pretend like I didnt know what I was doing, I just convinced myself that it was ok because it was my only meal of the day.
Aiden Ortiz
dude that's just pathetic im sorry, atleast you stopped it at 25lbs i guess.
Brandon Ramirez
Nice larp, bro.
Thomas Butler
Thank you, I was a tad worried despite it being cartoonish.
Noah Long
Are you even "eating for pleasure" or are you ordering fast food because it's a convenient option you don't have to cook? I still eat fast food once a week(granted about half of what you did), I can't imagine it would taste that good if I had it so often.
You don't have to cook a perfect meal from scratch every time if you want to eat healthy despite what some retards tell you, it's absolutely fine to pay other people to cook for you, just choose good options. Also switch to sugar free soda, after a while you'll prefer it to the regular stuff. You don't have to replace all your drinks with water, it's okay to not be perfect.
Ryan Garcia
Was a bad fall/early winter, but it feels like I'm back on track.
Its half and half, convienience is a big part of it yes. I always say if I won a small amount on the lottery or a scratch card I would just pay for someone to make me my food. Its also the fact that if I prep food I know I have no chance to be spontanious. If friends want to eat out on the way home I would have to turn them down or risk my meal prep to go bad.
I lost basically all my weight doing OMAD where I would eat a bowl of greens, mostly broccoli and then eat noodles and chicken/pork. I've just bought a ton of microwave rice that Im planning to do OMAD with again where Ill just cook meat and then ding the rice. Im definitely getting back to my 150lbs before april. I want to look good for summer. Last year I looked good but this year I really want to look even better.
You're right. Even my brother who is 6'2 and like 18 stone thought it was disgusting that I was eating that much. Thats over now though. No more.
I don't know about where you live, but here there's a lot of services where you pay in advance and get fresh cooked healthy meals delivered to your home - some are 7 days a week, some are 5, and you can choose the number of meals a day. It's not as cheap as cooking/meal prepping on your own but it's a lot cheaper than eating fast food daily(unless all you're getting are the $1.50 burgers). You can get something that covers your entire calorie budget or you can get something that leaves space for like a beer or some milk for your coffee which is what I do. I currently get two ~400 calorie meals a day that are large enough that I don't really feel hungry throughout the day while still being able to get a beer or a snack if I want to. Every day is something different, and they're vacuum sealed so they keep in the fridge for up to 3 days. Each meal has some meat, some veggies, and some carbs(rice, groats, quinoa, baked potatoes or sweet potatoes, sometimes pasta or a tortilla but rarely). It's 5 days a week so if I skip a meal I can just have it on the weekend.
I pay less that a price of a whopper for a single meal.
Landon Thompson
Will OMAD guarantee weight loss? Also is it bad for my brain? Because I heard the brain only runs on glucose.
Cooper Rivera
>Will OMAD guarantee weight loss? Nope, you will still need to eat less than you burn >Also is it bad for my brain? No
Jackson Walker
Calorie intake being lower than calorie utilization will guarantee weight loss.
That's it lads. No more being fat for me. Can someone help me stay accountable please i'm in a poor state of that
Thomas Cruz
OMAD is just a roundabout way of doing CICO so yes itll work if you count calories correctly
Adam Perry
I’m a NEET about to move overseas soon to live with a relative who does home cooked meals and eats together. I’m thinking of going for walks during lunch and having coffee for breakfast.
Jordan Evans
The scale showed me an increase of 1.6 lbs the day after putting down my pet. I didn't eat over maintenence and I know the weight will come right back off, but it still makes life seem just a little shittier. I won't eat garbage food like that again. I'll be good, even though I wish I was dead. /blogshit
Aaron Cooper
Why did you buy them
Colton James
you live and learn man
Jaxon Thomas
Post your food logs here. We will judge you for eating big macs.
John Baker
>tfw started at 124.9 kg two weeks ago determined to not get to 125 and today's weigh-in was 119.8
Feels good man, no longer in the 20's
Lincoln Hughes
Is crossfit good for losing overall weight and looking lean? I don't want to look bulky. I'm currently 200 lbs at 6'2.
Josiah Kelly
man seeing some of you 6 foot lanklets aim for the 160s makes me think I need to go down to the 150s maybe as alow as 145.
I'm 5'8 and 183 right now. I hope thats not the case because if it is I won't escape the loose skin jew, I've already had to lose about 50lbs and none yet, if I had to lose 40 more then I'd look like flying squirrel....
Caleb Rivera
I'm still very high bodyfat and a dyel, so I may adjust that upwards.
Using the Navy body fat formula, my body fat is ~24.83% (lean mass 147lbs, body fat 48.6lbs). If I didn't gain any muscle, my body fat % at 169lbs would be 13% (lean mass 147lbs, body fat 22lbs), which is around where I want to eventually be.
>100 calories under target >Scales says I gained 2 and a half pounds in a day Either I have a big fat shit inside me or this is one hell of a fluctuation.
Logan Foster
I'm currently on MyFitnessPal. I want to make a diet that is easy to make and exactly the same day to day. Something like chicken+rice+veggies at lunch and evening, with fruits/yoghurt for snacks and breakfast. The aim is to hit my macros and not clutter myself with a dozen different recipes which I'm sure are equally good but I'd rather start simple to not get overwhelmed.
I'm not trying to lose weight, I'm trying to gain it, if anyone got suggestion as to what I should put in the diet I'd be grateful. I'm mostly lost on macros and stuff.
Lucas Butler
This isn't the newfag thread though there are a lot of newfags. >>>QTDDTOT
Liam Nguyen
I fucked up, my bad.
Adrian Walker
I'm skinnyfat and trying to get a nice 6 pack. I've been doing lots of ab workouts and some cardio everyday for about a month now. My abs look nice when I suck in my gut but when relaxed I still have a tummy. Should I be cutting or am I just not working out enough?
>run 6,5km Friday morning >rest this weekend >3 times over 180 and once over 250 today God damn, I can't even stay 3 days without cardio or my insulin resistance skyrockets.
Hudson Perez
what website is this?
Ryan Rogers
whcih website is this
Cooper Rodriguez
Excel
Jack Cook
Both, I guess
You’re pretty much out of our end of the pool and may benefit from asking others
Lincoln Collins
Your just skinny bud
Ryan Bennett
>tfw think 20lbs away but might be more like 35
WHY DID I YOYO MY PROGRESS AWAY FUCK SAKE
Oliver Morales
since you make some based charts, you might want to look into moving averages of your weight. Im not sure if you weight yourself every day or nah, but thats what i do and simply act like my weight is the average of the last 7 days. Accounts for water weight up and down and gives a more accurate straight trending line, either up or down
Josiah Bailey
Is spaghetti squash as amazing as it seems? Just made it for the first time, and apparently a relatively big portion (200g) is like 52 calories which is nuts.
Is having up to 2 large sweet onions a day bad? I make a lot of stir fry in my wok at home and love onions and mushrooms. But I eat a lot of onions to make up for bit eating potatoes. Is that going to negatively impact me in any way? Pic related. My stir fry.
I guess you weren't here for the onions raise testosterone meme a year back.
Jayden Cox
shrimp is a god tier high protein low cal food if ur getting bored of chicken go to costco n get a bulk bag of frozen shrimp
Joshua Martin
Not really no. I usually only browse /fph/ and /fat/. The onions meme must have missed me. Is that true though? Do onions boost test? And I'm assuming my 2 onions a day isn't bad then.
Logan Hughes
>Tfw found out I'm allergic to shrimp >Tfw thought it was normal for your lips to tingle after eating shrimp
Fug. I love shrimp.
Camden Ward
Bunch of guys started eating raw onions like apples to boost test because of one study done by Iranians on mice. It hit Jow Forums and the mods filtered soi to onions. That should catch you up on the meme. Nah onions won't hurt you at all. Low calorie, tastes great, maybe the only downside is you rip someone's arm off accidentally when they go in for a handshake.
Jayden Carter
Well...if all it does it make you tingle
Blake Sanders
And my lips swell if I keep eating. Furthest I got was 4 pieces of cocktail shrimp and my chest started feeling small. Suffice to say I doubt shrimp is in my best interest.
evens: add half lap to my walk today odds: add full lap
Samuel Myers
SW: 255-260lb in Aug. CW: 225-230lb
I recently bought 300lbs of various weights, a curlbar that was on sale and a couple of dumbbells. Is Reg Park's 5x5 decent enough of a routine with Cardio on the off days? I really want to put these weights to use but I'm just unsure what would be the best routines... My focus would like to be core and chest because I just want to have a good core to get back into hiking again and I already have a big chest that I want bigger.
Jordan Price
Best invest in a bench. A curlbar is going to do almost nothing without you hitting your triceps on top of curling and you want chest anyways so you're going to have to bench.
Ethan Edwards
>maybe the only downside is you rip someone's arm off accidentally when they go in for a handshake
It'd be safer to use adjustable dumbells if you don't have a straight bar. If you're setting up a bench an olympic bar would be optimal.
Joshua Hill
I've tried to buy 3 different sets of weights on Craiglist, but someone beats me to it every time!
REEEEEEEEEEEEEEEEEEEEE
Landon Morgan
do odds anyway chump never gonna make it with that kinda 'tude.
that looks good. cal count? recipe?
weigh yourself first thing in morning and not at night IIRC.
your weight in the morning is your "true" self because once the day gets going you get a lot of "water weight" and other food inside you that fucks with the scale.
everytime you would eat look at yourself in the mirror or close your eyes and imagine yourself in the mirror.
shame the shit out of yourself until you put down the fork.
cant say itll work for everyone but worked for me.
Bentley Gray
just be happy you get deals at all, every time I looked at our local craigslist equivalents all people are selling are overpriced weights that even used cost more than new stuff from respectable brands.
Well, that, and homemade weights.
Alexander Peterson
I'm not the guy you originally replied to, but this hit me hard. Thank you user.
Ayden Price
Pic related looks amazing. Mind sharing?
Isaac Hughes
They're a vegetable, delicious, and I've never seen anything harmful about eating them. Enjoy. desu I got annoyed by that meme because I prefer eating my onions raw and started getting comments about it. Look at your weekly change, not daily. Even if you eat a 1000kcal deficit, that's only 0.29lbs. That's within the margin of error for many home scales I'm the same way with peanut butter >oh I'll just spread this 104 ounces over the month to get some easy cheap calories with my oatmeal/yogurt >eat the whole thing within 2 or 3 days I had to limit myself to 16oz a week and just plan my whole week's calories, with that in mind.
Zachary Bennett
>Cal count? >Recipe? -1 pound of chicken breast cut into chunks (I buy the organic stuff if that matters. No antibiotics etc) -2 whole large sweet onions -single large orange pepper -2 cloves of garlic -chipotle chicken 30 minute marinade. (They're like 300 calories per bottle for the thickest marinade possible. Most of the watery marinades are sub 250 calories for the entire bottle. Most if the marinade burns off in the wok anyway)
Stir fry is the best possible thing honestly. Get yourself a Wok too. I got mine for $20 at Walmart.
Charles Martin
damn that sucks, shrimp is amazing.
Tyler Diaz
you look so fucking delicious
Noah Lewis
Okay, If you eat bad, but you weigh the food you eat and measure it on myfitnesspal, will you lose weight?
Pic related
As I'm willing to try anything now. I even tried going vegan, but I gained weight and I'm like 240 lbs.
Just going to eat something that is 350 calories, maybe a can of soup today and two slices of bread.
Also, I cannot cut out the junk food, its impossible. But, surely if calories is all that matters, then eating junk food would be no problem.
Yes you should lose weight but you won't be getting the nutrients you need. Also unhealthy foods are usually not as filling as healthy foods for the same amount of calories like chicken breast or broccoli.
Carson Cox
Get into ketosis to utilize fat better and continue ab workouts Also work out everything else.
Jacob Ward
You're a disgusting piece of shit and you should kill yourself.
Oliver Gray
If you can't cut out the junk food then there's no sense in even trying to lose weight since you'll just gain it back and more. Get some fucking self control.
Aprox. 1000 calories deficit daily, eating mostly meat, cheese, veggies, fruit and nuts
Carson Gray
>06.01.2019 - 267 lbs >27.01.2019 - 245 lbs Are you from the future?
Hunter King
You're just retarded
Cooper Edwards
I was under the impression that woks aren't that great compared to a regular sort of pan when you don't have a big flame under them
Aaron Flores
It takes longer to heat up a wok on a traditional stove top, but if you just turn the flame on max heat and let the wok sit in the flame for a shit load of time while you cut up everything and prep. By the time you're done, the wok will be scorching hot.
