Post your cutting secret, i got 3 months to go from 18% bf to 10-12%, whats the best way and best supplements etc?

>calculating weight to judge bf%
pretty much useless, there's no way of telling what's fat loss and what's muscle loss. without bodybuilding equipment the only way to tell is in a mirror

6' ft, bf% around 18%

Not being a DYEL fat faggot in the first place. What a fucking shit thread.
Drink bleach OP

>6' ft

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>Being this hurt

*looks at you proactively with 1pl8 bench*

kek

Cutting routine?
Protein intake?
Regular workouts?

Smaller meals, never eat until you're stuffed, your stomach will eventually grow accustomed to it. Keep nutrition content high. Seriously though, the small meal thing is amazing.

Fasting 5 days a week (18:6)
180g of protein daily
PPL 5 days a week

2 rest days eat 2000-2500kcal

this is legit, I've been eating just a chicken breast and nothing else for lunch while cutting, and if ever I go out for lunch I get full way sooner than I used to

Oh wow that is retarded!

> i got 3 months to go from 18% bf to 10-12%
lmao never put a short timer on fat loss, recipe for failure.

I love intermittent fasting, gives me an excuse to have a larger meal towards the end of the day.

>what did he mean by this

DYEL fats gonna fag

It sound realistic in my ears, 3 months should be enough taken that i dont fuck up any of the days
But atleast i gonna eat like shit all summer so i want to be somewhat Jow Forums

>3 months should be enough taken that i dont fuck up any of the days

let's say you're 180 lbs at 18% bodyfat. That means out of that 180 lbs, at-least 32 lbs of it is fat. In-order to reduce that to 10%, you'd need to lose 14 lbs of pure fat. Now, no one ever loses pure fat, there's all sorts of weird little additions include muscle, water, sodium, dead cells, and so on. But just in-order to lose that 14 lbs, not even of pure fat, it'd take about 14 weeks, aka just over 3 months.

And that's if everything goes perfectly according to plan. Which life usually doesn't let that happen.

Probably 12% is more realistic, id take it or else i would go full no food mode and eat 700 cals of proteins only

Eat less you fat fuck.

Literally two and a half weeks of fasting if you're not retarded.

OK, going from 18% to

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>let's say you're 180 lbs at 18% bodyfat. That means out of that 180 lbs, at-least 32 lbs of it is fat. In-order to reduce that to 10%, you'd need to lose 14 lbs of pure fat.
If he lost 14 lbs. he would be only 166 lbs. total, meaning he would be at 11% bf.

It is quite possible to lose more than 1 lb. of fat a week if you have more than 20 bs. of total fat. He should really be aiming to drop more like a pound and a half every week at first, reducing to a pound a week after a month or two.

im thinking about working full body 2 times a week, then split shoulder/back/chest/legs in 2 days, 2 times a week, that way i workout 6 times a week
Try to get 170-200g protein daily, and doing regular 30 min cardio 3 times a week, HIIT cardio once a week

Also thought about carb cycling but not sure if its optimal for weight loss to

You can easily lose 2.2 lbs a week faggot

how the FUCK do I get rid of my love handles

I've posted pics on here before and people try to tell me I don't have them but I clearly do. I've cut from 20 to 15% since january but they're still there

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>OMAD
That's cuz you're a bitch. It took me a week to get used to it.

Seriously though, could have also been your macros or other factors such as sleep.

Post again then dough boy

250mg Test, 350mg Tren for 12 weeks, add 10mg superdrol the last 4 weeks. 750-1000 calorie deficit, 16/8 IF so you can have bigger meals, all out extreme cheat day every 3-4 weeks, 30 minutes fasted cardio with yohimbine 5 days a week, high volume bro split, abs 3x a week.

I can also vouch for OMAD. Wish I had discovered this sooner. The neat thing is I'm able to take weekends off and still shed fat. I'm down 6 lbs in 3 weeks. 6ft, 171.

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Planned on starting cut next week, seems i will start today

How do you get 100+ gram of proteins in OMAD

Raw vegan and a couple of 36-48 hour fats.

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t. retard. 50% of that weight lost will be water weight he'll get right back.

>It is quite possible to lose more than 1 lb. of fat a week if you have more than 20 bs. of total fat.
I don't believe this, losing fat is much harder than you fasting lot like you believe.

k, show me a non-obese guy losing 2.2 lbs a week.

Imagine how it would feel looking like Lachowski.

How do you do this. If i start to eat l'm not satisfied until i have ingested about 700g of food

>k, show me a non-obese guy losing 2.2 lbs a week
Literally anybody who isn't a bitch
It is just a 7'200 cal deficit a week

Keto + Intermittent fasting + Cardio on off days

eating enough good carbohydrates

Any sarms or anything that actually speeds up fatloss? I’m about 23% bf need to cut about 40lbs. I intend to get on test when I hit 10% bf

eating only rats and birds?

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not OP, but can you explain about the leucine and HMB? great advice by the way, and based sea urchins

HMB is a scam, no study suggest it helps, leucine most likely the same

Eat mushrooms when hungry

>I don't believe this, losing fat is much harder than you fasting lot like you believe.
I'm not a faster. I believe that the maximum rate you can lose fat is about 5% of your total fat per week. That is not enough to justify a 0 calorie diet, since only the epically obese will have enough fat for that to work. OP probably needs about a 700-800 calorie daily deficit for optimal fat loss. If you genuinely stick to that, you should lose about 100g of fat a day, which adds up to about a pound and a half a week.

Now a 700 calorie genuine deficit (not the typical dieter approach of getting an over-estimate for TDEE, under-estimating what they eat and actually getting a couple of hundred calories less than they use each day) is difficult to keep up. It's enough that you will notice how hungry you are, without being low enough to kick in the appetite suppression you get from a fasted state. You also need to be really careful about muscle loss, so you can't do an intermittent fasting approach, OMAD or anything like that. You have to eat at regular intervals to keep the muscle protein synthesis going. End result is that you are hungry all the fucking time, never eating enough to satisfy you. Plus you need to be pretty precise about not just the calories you eat but the amount you use, so there will be a lot of measuring, weighing, counting and so on. Realistically, most people will over- or under-estimate things and either end up losing some muscle or not enough fat. That's why most people don't go from normal body fat percentages to athletic ones in a few months. But that's what OP want to do and I do believe that it is physically possible he could (admittedly, the level of discipline and intelligence required is probably not likely in someone who has failed to either achieve a decent level of leanness already or do the research necessary to figure it out himself).

92,000 lb is pretty overweight user

In theory, both kick-start the process of muscle protein synthesis. I recommend taking them a short time before loading with complete protein so that there will be enough actual material to build new muscle tissue with once that has been happening for a while, because the existing proteins in your system will get depleted pretty fast and leucine/hmb alone isn't enough to build muscle from.

I got this strategy from: strongerbyscience.com/athlete-protein-intake/

Contrary to , there are a few studies which show HMB having a positive affect in muscle growth and retention in untrained people. A quick search for them or just going to the references in wikipedia should get results. However, there aren't a lot of studies showing an effect, and many studies in this field turn out to be trash, so this is largely theoretical. My opinion is that given they are almost certainly safe and fairly affordable, it's probably worth using them for a few months, given that you will be really struggling to make the target and need every possible edge.

SARMs and steroids only help with muscle retention, not fat loss. Which isn't useless, but probably isn't worth the risks. I'd also suggest pushing yourself to try and build a good base of natural strength before using testosterone. Good form, healthy skeletal connections and mental discipline are all essential to get the best results from androgens.

The only drugs which will help with losing fat are:

Appetite suppressants. They don't make you lose any faster, but they help make it easier to stick to a diet when things get tough. Most of them are really bad for you, but nicotine (use gum, lozenges, or patches, don't use more than once a week) and caffeine (not more than once a week at most) are probably acceptable.

Things which actually fuck with your metabolism. These are really bad and I'm not going to make any recommendations beyond not to touch them.

It's a long-term fasting diet, where you go for weeks living only on water, vitamins and electrolytes. Presumably called that because snakes tend to go a long time between meals.

>Chico is being posted here everyday now
I don't know if I should be happy or sad.

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>Doesn't know Chico is no.1

Yeah bro I have a decent base I’m just fat as shit rn. Seems to take so long even going at 2lbs a week. I wish I could ff 1.5 months when the results start to become noticeable

counting calories with mfp

seriously you faggots complain too much about the easiest solutions. Down 4 pounds in 5 weeks, 8 more to go. Yes you will get hungry every now and then but it's very worth it.

It can different from person to person. Everybody has to find out what works for them.

1 meal with 400g of chicken breast will already have 120g of protein, so no problem there

Does psmf work? I could get through it with ec stack no problem but I’m not sure if it’s worth doing. I’d only be doing it to drop from 225lbs down to 205lbs and then continue cutting the rest at 1-2lbs a week from that point

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Tried it last summer since i had 1 month to cut, you need to be strong mentally to do it, and you have to be prepared to feel like shit all the fucking times, probably the worst time of my life in terms of fitness, it can fuck up your CNS really bad if you dont take care and do it right
I would do it if you are really fat, but if you below 20% bf i wouldn't touch it

Yeah I’m 23% or more bf right now. I’m only gonna do it to get down to 205 from 225ish. I’m also in a position I can get away with feeling like shit all the time(unemployed) so I kinda wanna take advantage of that while I can. What would you say in regards to lifting while on it? Two days a week of something like:
Squat
Bench
Row
and then
Shoulder press
Diddly
Chins

Thank you so much for taking the time and writing this out.

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Stop seeking satisfaction from food, you will suffer a bit but you don't have to identify with the suffering, zen.

only 4 pounds in 5 weeks?

should've been 5 per week but hey, gotta be realistic. A lot of things can go wrong.

just a few points of order re: drugs for weight loss

Caffeine has a negligible effect on metabolism if you only have a normal dose (100-200mg, or about the range of a strong cup of tea to a single small energy drink) per week. If you want to get any kind of metabolic speedup from it, you need to dose every other day, if not every day. That dosage is not dangerous to your health according to most research, but if the speedup is not large and should choose for yourself if you think risks from a cup of coffee a day is worth it or not.

>The only drugs which will help with losing fat are: Appetite suppressants
Demonstrably false, no offence user I know you mean well

There are several other well known, well studied, legal, and safe IF USED PROPERLY compounds that will actively increase fat loss by increasing base metabolism, in addition to suppressing appetite. Caffeine and nicotine both boost resting metabolism by a modest amount, but there are others, such as:
-Ephedrine: in bronkaid, and many non-prescription (over the counter, not on the shelf though) cough suppressant medications. It is legal to buy in most places, although you will have to show identification because it can be used as a precursor to make meth. Should not be abused, but used properly it is safe, increases base metabolism, and increases fat availability during a cut.
-Yohimbine: a mild stimulant that works best on an empty stomach, raises base metabolism and increases fat bioavailability. Will also mildly raise body temperature (half a degree or so), make you sweat more, and aid in circulation. Also used as a treatment for ED, due to it's circulation and tissue relaxing effects. Again, safe if used responsibly and not just an appetite suppressant.

There are other substances that are absolutely not safe (Clenbuterol and DMAA are both strong stimulants, potentially life threatening, and DMAA in particular should be avoided at all costs in my opinion).

EC stack works great for getting shredded. Pic related

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Low weight and just walk or something, dont work out hard since its gonna fuck you up in the long run, and dont do cardio

Just take care since its fcked up some people

I should add that no amount of supplements will make you lose weight and stay healthy if you aren't eating at a deficit, have a good diet, and exercising. You will lose weight if you do those things, well researched supplement usage will just help you do it a few percent faster

That much ephedrine per day is expensive and potentially dangerous unless you titrate up to it very carefully and have no underlying heart conditions - at the very least, weigh yourself and use a dosage based on mg/lb.

It is a great substance, but that pic simplifies things too much.

I bought a pack of 60 25mg tablets for 15 dollars. The only thing about this stack that’s dangerous and pretty stupid is the caffeine. I’d cut the caffeine in half personally.

Serious question - I was always skinny (but athletic) growing up, and now I'm on a hard bulk, went from 145 pounds to 160 in a matter of two months. I dont notice any fat gains (still have ab veins and abs), but in July I am going to a student trip and I want to cut my bodyfat. How can I do it most efficently without losing much muscle - I don't think I will need to lose a lot, only a bit.

Starve and /run/

Spotted a 600lb neckbeard larping.

Wait what? I'm taking 200mg tablets instead of preworkout. Is that bad?

Just depends on your tolerance. 600mg can put someone with no tolerance in the hospital, but 200mg can have no effect on another person

that's a crazy good price on the ephedrine, where did you find that?

I agree about the caffeine by the way, anything over 400mg in a day is asking for a heart problem, let alone 600 for multiple days in a row. shit is crazy.

Just to clarify, this is caffeine tablets I'm talking about. The standard is 200mg per tablet. And thanks, been taking it for a while now so I guess there's no problems on my end.

no, if that's the only caffeine you have in the day that's pretty safe. if you drink more caffeine through the day before/after that you may be ingesting a dangerous amount.

600mg a day is going to cause heart damage in the long run, no matter how high your tolerance is. Even if you don't feel much of the psychological effect, it is still terrible for you. strongly advise you to never go above 400mg in a day, which is about three or four large, strong cups of black coffee

good example: serious alcoholics can drink 4 bottles of beer before feeling any significant impairment, but doing that every day for an extended period of time will still cause liver damage.

When you say don’t do cardio, I can still walk right? Like can I walk 30 minutes to an hour each day?
I love EC stack. Has me feeling in the best moods, but at the same time I get irritated easily. I can only take .25-.5 doses though. Most I can comfortably use is 3 quarter doses a day or one quarter dose and one half dose later on. Gonna pick some up tomorrow

You're like me, friend. It's gonna be the last place to go.
I had a DXA done at 17% and I had almost no fat anywhere but my hips and butt. I'm down to 13% and my waist size has dropped almost 3" (36.125 -> 33.375) and I've still got a donut of fat around my mid-section and over my abs, though I can see oval around the outside of the abdominal group now.
On the bright side, I've got a chad jaw and at 13% the fat deposits are finally coming out of my cheeks, really bringing out my square jaw and high cheekbones.
The cut continues.

>im a retard lard ass, the post

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180g of protein daily is retarded meme tier bro science

No need to IF if you're on tren, it is practically impossible as your impulses and hunger will be dialed up. It's better to eat more clean foods during that cycle than do IF.
Everything else (excluding Yohi) is on point. Maybe a tad more tren than that, but even 350mg is enough for dramatic results.

Pro Tip: if you're gonna do tren and weekly ab exercises, please for the love of god include some Taurine supplements or eat some Kiwi or pineapple daily. Or the ab pumps are gonna make your life miserable.

Shut the fuck up.

As a general rule, all androgens will produce secondary effects on lipolysis by binding with androgen receptors located in adipose tissue. Essentially, the stronger the androgen, the higher affinity it will have with binding to these receptors. This bind will stimulate the mobilization of fatty acids, and ultimately the oxidation of them assuming that a caloric deficit is adhered to. Trenbolone by itself, and alongside estrogen, has been shown to reduce subcutaneous fat, intermuscular fat, and decrease muscle marbling (another measurement of intramuscular fat content).
Although, the binding of trenbolone to androgen receptors in adipose tissue is fairly straight forward, the precise mechanism(s) through which it reduces body fat remain to be determined. Many speculate it may involve a direct stimulation of lipolysis, as demonstrated by an increased expression of enzymes involved in lipolysis in the liver, including enoyl-coA-hydratase (EnoylCoA) and acyl-coA-dehydrogenase.
In various rat studies, there has been an inability for males to gain body weight following trenbolone administration. The speculation here is that this may result from a reduction in total body fat mass or perhaps intramuscular fat content, similar to what has been observed in other species

Here are your fucking sources you piece of actual shit.

K. Blouin, A. Veilleux, V. Luu-The, A. Tchernof - Androgen metabolism in adipose tissue: recent advances Mol Cell Endocrinol, 301 (2009), pp. 97?103

R.C. Herschler, A.W. Olmsted, A.J. Edwards, R.L. Hale, T. Montgomery, R.L. Preston, et al. - Production responses to various doses and ratios of estradiol benzoate and trenbolone acetate implants in steers and heifers J Anim Sci, 73 (1995), pp. 2873?2881

B.A. Reiling, D.D. Johnson - Effects of implant regimens (trenbolone acetate-estradiol administered alone or in combination with zeranol) and vitamin D3 on fresh beef color and quality J Anim Sci, 81 (2003), pp. 135?142

J.A. Samber, J.D. Tatum, M.I. Wray, W.T. Nichols, J.B. Morgan, G.C. Smith - Implant program effects on performance and carcass quality of steer calves finished for 212 days J Anim Sci, 74 (1996), pp. 1470?1476

M. Reiter, V.M. Walf, A. Christians, M.W. Pfaffl, H.H. Meyer -Modification of mRNA expression after treatment with anabolic agents and the usefulness for gene expression-biomarkers Anal Chim Acta, 586 (2007), pp. 73?81

I fucking hate people like you. You spread misinformation so that others don't get by in life. Eat shit and fucking die you worthless shell of a numale.

Small meals was a big game changer for me. So was IF and never drinking calories.

...

I've heard some people go to do the lipo thing (not surgery, but a machine going over your body).

Fousey (a youtuber) was getting shredded, full six pack etc and said he still had them and the only way for him was to do the lipo thing

When cutting, how do I properly measure strength loss? Obviously my lifts will go down, but what's a reasonable amount?

Dude, you're fat. It's always fat fucks saying to lose 2-3 sometimes 5 lbs a week. If you're 20% bf or below, you're not going to lose more than 2 lbs a week and keep muscle.

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Walgreens

5 -10 lbs

Fasting try a few days and start intermittent fasting and keep working out