>Track your calories and macros with MyFitnessPal or Cronometer. Works best on smartphones myfitnesspal.com (better for packaged food) cronometer.com (better for generic foods/micronutrients)
DO >count calories, all of them >calculate your TDEE at sedentary. It will save you a whole meal's worth of calories. >buy scales, be autistically accurate in your measurements >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/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
W-what're the side effects of a cheat week on continued weight loss?
Gabriel Price
If you've cheated at least twice with three months, you're ngmi unless you make some drastic changes
Christopher Stewart
Your weight loss will take longer because you wasted/reversed days. Short term you'll retain a ton of water.
Luke Watson
If you get back on the wagon now, you delayed your progress by a few weeks give or take, depending on how hard you cheated
Jose Martin
Tired of being fat. I was 320 at my heaviest. I'm at about 250 now. Down about 20 lbs in the last 30 days. I want to be as light as I can when it comes time to travel and see my family on 4th of July.
I think I can drop another 25 before my family sees me.
Physically, the effects are negligible, you lost a few days of progress at most, that's nothing compared to the actual timeline you're on. Mentally, it can be devastating as you can fall into the trap of "I'll start my diet again tomorrow" and your cheat day turns into a cheat days into a cheat week into a cheat month into a cheat year into gaining 150% of the weight you lost.
Juan Wright
Add 100 and that's me. 450 in feb 400 At end of april 389 right now.
I started point blank with 1200 cals a day. I'll never have to re-adjust right? 1200 cals a day will see me all the way through to like 200 lbs?
Dominic Morales
Anyone got the penis health infopic saved? It was like for magnesium and zinc or something?
Austin Brown
>cheat year I'd rather die tbqh, it's been a week and I'm already crippled with shame
It's the weekend and I really want to eat all the goyfood at the hotel breakfast table I'm trying to figure out how to tell myself no.
Gabriel Anderson
Tfw just bought Zinc to make my fuck buddy choke on the triple amount of spunk she's not used to.
Dominic Cooper
Severe spin injury, went from thicc to obese. Now I'm getting healthy to mitigate the pain. Also two members of my extended family died in the same week of heart attacks. Down 60 lbs in a year, almost have abs.
Charles Watson
It's no big deal bro, but you need to get back on the wagon NOW, right now at this very moment, otherwise it's going to be tomorrow, and tomorrow, it's going to be the next day, and the next day, it's going to be that day after that, and so on...
Kevin Foster
Used to run cross country Was enormous before then, but lost all the weight and actually competed quite well. I looked in the mirror one day and old me was there. No idea how long I've been fat but it ends asap I'm about 100 lbs over my lowest running weight.
John Thompson
What's the best resource for healthy meal ideas?
William Gonzalez
Yeah I'm at 280 and 1200 is fine.
Lincoln Wilson
Long story short GF I loved very much (4 year relationship) left me and there was no one left to love. So I started loving myself.
Was 220, now am 180 My current goal is getting muscle
Owen James
1200 will put you into the mid/low 100's bro. Your TDEE is still 2500+ all the way through 200 and down into the high hundreds
Tyler Harris
im 300 right now and im starting to lose weight, tell me user do you have loose skin? Im worried about having a lot of loose skin when i start to lose a lot of weight
Not yet. I'm sure I'll have some when I'm near goal.
Bentley Roberts
Posted this last time and got one response but curious if you think I should continue cut or start trying to put on mass at this point. Was 245 of fat down to about 177 now. Btw i am 5'11 - and I know chest is lacking I have completely destroyed my collarbone a few years back and a type two shoulder separation snowboarding more recently. It has definitely hindered progress but finally healing up.
Lost a lot of weight in college trying to make the cut for a fight. Liked the feeling but gained it all back in a few years due to stress and ill-discipline. Saw a colleague trying to lose weight two months back, joined him and here I am.
What would you say is a good start? A good 200-300 calories a day? Appreciate the reply my man, just being over weight in the past has kind of fucked with me mentally and has me always worried about gaining my fat back. Not a fun cycle to be stuck in
Ryan Thomas
I don't like the word "metabolism", there's way too much misinformation and mom science associated with that word. But no, your BMR will not be affected from starting with a low calorie diet, you need as many calories as you need and your body isn't going to suddenly decide it can run a little more efficiently because you aren't eating at a surplus, your body runs reasonably efficiently at all times, not just when you're in a caloric deficit.
Not him, but I would go as slow as possible with the lean bulk, like a pound a month. I bulked much faster than that and regret all the work I had to remedy it.
Josiah Roberts
>diagnosed with hypothyroidism a few years back, via Hashimotos >Recently trying to lose fat/gain muscle, finding it difficult to lose fat even at a supposed deficit (1700-1800/day at 6'0, 205 lbs)
So, is 'muh thyroid' a meme, or should I actually take the levothyroxine? I don't want to make excuses, and blaming my thyroid feels like one, but I'm starting to think it may be having an effect
In theory your TDEE will just be a bit lower than normal, but I don't know why you wouldn't at least try the medicine to see how it affects you and if it has any side effects
Angel Cook
As long as you stick to your deficit and aren't miscounting calories, you WILL see results. It might be a bumpier graph with periods of apparent stalls, but stick with it.
also dyel
Tyler Stewart
If your actually diagnosed you should take the meds. Unmedicated hypothyroidism doesn't prevent weight loss but means you'll need to drop your calories lower than most people. Are you losing any weight at 1700?
Eli Young
THIS GENERAL HAS A FUCKING PROBLEM WITH DELUSIONAL SKINNYFATS >stop lying to yourself and the general about your weight NO, YOU AREN'T 65 KG >stop looking at bodyfat charts and deluding yourself You are completely out of tune with your body, your eyes deceive you. To estimate your body fat use the tape measure US Navy method for it's simplicity, or a caliper method. YOU NEED REAL METRICS, NOT A PROJECTION OF YOUR DYSMORPHIA.
The following are additional metrics with real meaning. >If your waist circumference is more than half your height, you are with 100% certainty FAT. >If your Adjusted Fat Free Mass Index is less than 20 you, with 100% certainty have too little muscle. >If your Body Shape Index is greater than 0.077, your density is too low. You need more muscle and/or less fat. >If your waist circumference divided by your hip circumference is greater than 0.9 your are probably overweight. But if your BMI or Corpulence Index and your waist-height ratio are 'healthy' and waist-hip ratio is still 'overweight' then you need more muscle.
AND ONE FINAL THING If you are coming to this general with ridiculous statements like >bruh I'm 6'5, 50kg and 35% bodyfat. What do? POST A FUCKING BODY PIC
Aaron Lee
I guess it's just been bumpier than I would like :(
I've been getting into it, 3 times a week. Everything I've seen says to mostly stay away from machines and do compound movements, so I've been sticking with deadlifts, squats, bench, power cleans.
I also started incorporating rows, pulldowns and ab roll outs in my warmup since I'm finding it hard to isolate those.
Body weight went down from 217 to 205 since early March, but my body fat has gone from 21.2 to 20.5 since mid April, which is slowwwww. Was hoping to reach 15% by September.
Jace Allen
Sucks you've been dealt a mediocre hand, but it could be much worse. On the upside, once you do make it you can BTFO any dumbass fatty complaining about muh thyroid.
Jacob Rodriguez
It fucking feels physically bad. It's like being stuck in something uncomfortable and you just want to sperg out and swing your arms around to get it off but you can't. Only choice is to diet and exercise until it goes away.
I'm fucking small. Like 5.7' and 143lb But all my fat is at my belly, so I look kinda shit.
Ian King
>be tourist >Walk around Toronto for 6-7 hours today >Great excersise >Great pictures >Kept to my fast >Suddenly realize I've not seen anyone fatter than me all day >Tfw the fattest guy in Toronto
Alexander Thompson
Hard to say with such a specific diet
John Russell
This
Levi Cooper
Call me retarded because I am but what's the difference between curl press and Arnold press? It's basically the same motions, Arnold just has a bit more energy in it.
Aaron Garcia
Not if you keep to your cut, bud. Things to look forward to, don't spend time despairing at the past.
Jayden Ross
It's day 5 bros. Made it through the week. 270 to 262 already, though some of that's water weight I'm guessing. Another 52 pounds to goal. I'm eating at 35% TDEE for about 1000 cal a day. The week days are easy. But it's the weekends that worry me. How do I stay strong bros? How do I stick to my guns?
Easton Roberts
Self-restraint, discipline and vigilance gets so much easier with practice it's not even funny. Just gotta keep reminding yourself not to eat. Don't even give a reason to yourself, just everything you find yourself in the kitchen, walk away.
Carson Collins
I weigh in at the doctor's office next Friday! I have been counting calories since March and have gone from 330 to 303! Wish me luck guys! I really hope I'm below 300!
Ate 6400mg of sodium with a 600g pizza yesterday and haven't shit yet. I knew I'd weight more this morning and I'm still disappointed.
Jonathan Lee
Fiiiiiiiine, I'll lose the extra 10 pounds. Tho I don't understand the second part you said. I have to lose all this and get Jow Forums by mid SEP, so I did the calculations, and even if I didn't exercise (I am), I'd be losing a pound every two days.
The BMI is extremely, extremely forgiving and honestly you'll still look fat once you're in a healthy range, unless you've got the muscle mass to back it up.
Chase Torres
i just got too fat. went from 314 to 166 in 2 years, gained back to 182 in the last few months and just hit 178 again. honestly if anyones struggling with slipping back into binging, ignore any food goals you have and just go back to gounging on carbs. i've been eating a lot of fruits and i feel like it's finally weening me off wanting to eat everything in site, basically it's better to eat till satiety on sub-healthy stuff instead of hamburgers, pizzas etc. i feel like i'm finally getting back the discipline not to eat like a 400lb man.
Nathan Garcia
You're delusional. BMI means absolutely nothing and scale weight means almost as little. The only one that means anything is the mirror and measuring tape. Most people won't even start to look good until they're "underweight" according to the BMI chart.
BMI is shit, it says people with a 10-15% bodyfat are underweight, and cut people with muscles overweight lol
Dylan Phillips
I was looking and feeling great the last time I was 210, best in my life. The only time as an adult I was under 200 was when I was 190, after being emaciated from pneumonia. I get its different for different people, but I'm fine with my goal. The BMI was just for reference.
Colton Butler
Yeah, it's fine for now, as long as you know which direction to move in. When you get to your goal, reassess what to do by using waist measurements.
I ran out of fucking shirts and nothing in this city fits me anymore. Also got Jewish elixir for my depression which promptly removed said depression and I'm actually motivated for once so I'm building those good habits.
Ayden Reyes
Yeah that only happens after you lose the weight, I think metabolic adaptation is based on how much weight you lose
Isaiah Harris
My goal is a bmi of 30-32 with good muscle mass because I like it. It's comfy and sustainable.
Luis Peterson
>My goal is a bmi of 30-32 with good muscle mass because I like it. t. ultraturbofatty
Connor Adams
My goal is a 55 BMI with a decent amount of muscle mass (not too much, don't want to get too muscley), accounting for my water weight, metabolism and big bones.
I can't even walk into a gym or exercise because my social anxiety is so strong. I can't even do small home workouts in front of my girlfriend because I'm afraid of looking stupid.
Carter Sullivan
Man, the fucking dread I feel when I consider that I started trying to get fit in November 2015.
And here I still am. Fat fuck with only a little more muscle than sedentary.
Adam King
Load of shit. Most athletes have a bmi of 24. No man looks good with a bmi of 18 you faggot twink.
Oliver Cook
>Most athletes have a bmi of 24 Most athletes don't have a bodyfat percentage of 22%
Liam Cruz
>I can't even do small home workouts in front of my girlfriend because I'm afraid of looking stupid. mate, you already look stupid as fuck because you're fat
Elijah Robinson
This is obviously considering you've been lifting.
Lifting for 3 years + 24 bmi is ideal.
Jaxson Sullivan
>Most athletes have a bmi of 24 This is a ridiculous statement. There are too many types of athletes.
Grayson Gutierrez
You've never heard of averages?
Kevin Davis
>Most athletes have a bmi of 24 >the average BMI of athletes is 24 not the same
Tyler Turner
Forgot to weight yesterday.
FUCK water weight. I knew I was in a deficit for the past week. do not trust the scale if your calories are right
