Hello i am a 25 year old male height 180cm and i am 86kg...

hello i am a 25 year old male height 180cm and i am 86kg...i wanna lose some weight and have a good body but the problem is it looks like my fat is only on the waist...i am not fat in body just wide on waist..how to lose it please help.i cant understand the pined post sorry

Attached: 240_F_114631762_oVwTVndWMftyxNGDvDkMCd4n6TBf6DMl.jpg (360x240, 18K)

Other urls found in this thread:

tdeecalculator.net/
twitter.com/SFWRedditImages

belly fat or how is it called

nice blog faggot. read the sticky retard.

Caloric deficit

i dont understand it can you help me

can someome explain cutting diet to me

aight bruh, you're in the worst place to start fitness ngl. you're skinny fat
Go with a pretty aggressive calorie deficit
Lift weights and do cardio
also how can you not understand the sticky? are you bad at english or just retarded

Not OP but similar. 6ft and like 75kg maybe. Skinny except fat in lower belly (not as bad as OP pic). I'm averaging 1900 calories per day but not losing weight. Do i just need to do it for longer or cut even more calories?

lol i am bad at english and kinda retarded i dont understand that because its the first time i am interested on cutting weight and dont know what those calculations are...or how they work

Cut more calories, if you're not losing weight on a regular basis, just lower your calorie goal.
Also most people under report their caloreis, make sure you're not lying to yourself.

Add cardio and exercise if you want to cut even faster

how to i know how many calories i am taking

You just don't want to put in the effort to learn, but i'll spoon feed it to you anyway.
To cut the long story short:
Your body will burn an amount of calories per day, this will be higher if you are of a higher mass. You can also burn calories by exercise and general behavior (e.g. jogging your leg all the time, fidgeting, etc)

If you ate at the number of calories you burn each day this is eating 'at maintenance' You will not gain or lose any mass (in general)

If you eat above this amount of calories, you are eating at a 'calorie surplus'. For people who are lifting this is called 'bulking', you will gain fat if you are not training, and if you are training you will gain muscle and fat.

Eating below this amount of calories is a calorie deficit. You will always lose fat if you are eating at a calorie deficit. However, if you do not lift you will also lose considering muscle mass. For people who lift this is called 'cutting'

tdeecalculator.net/

I'm working out x4 per week and doing HIIT/abs on 2 of the rest days. I just posted my exact diet for a typical week in this other thread. If you take a look i'd appreciate it mate:

>180cm
little manlet, how about u stop coping and go suck some lanklet dicks

Attached: manlet.webm (640x640, 666K)

Figure out your daily caloric expenditure

Now eat a number of calories that's 20 % smaller than what you use

Eat less to get less cals in
Work out more to increase cals out

And don't think it will happen overnight

I have the same opinion as most of the people in the thread. Add protein but you already seem to be doing that.

Are you losing weight? If you aren't you might want to reduce your calories.

cool man really hopeful thank you

OP BTFO!

what the fuck is wrong with you are you bored with your life

Ok thanks will add a lot more protein. Probably too early to tell if i'm losing weight, i think so but i'll try cut a few % more calories

>6ft
>75kg
You're fine you big winer. Start lifting.

If you're lifting you're probably not going to drop that much weight, because you're building muscle mass while losing fat mass. Invest in some fat calipers to calculate your body fat %, you can use online calculators it's super easy.
A plastic pair of fat calipers should only cost you like £5, (like $7, 7euro). Tracking your body fat will give you a much better statistic to track your progress. Good luck brother

That makes a lot of sense and i'll buy some calipers tonight. Thanks buddy.