>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
looking at old photos and I'm undecided on the alleged toilet roll phase >180-170lbs >no huge difference >170-160 >no huge difference >160-150 >noticeable difference >150-140 >very noticeable difference so if it's true then it's around 18bmi
You can do a simple 15 min interval 3 min walking 1 min runing should take you to 100 calories loss
Colton Wood
Had big binge a few days ago, but I made up for it right after. Being doing very good since.
Anthony Clark
>started at 215 >down to 194 >someone says start SS now for muscle gains while dieting >go two weeks >Gain 4 lbs, despite same calorie deficit WHAT THE FUG, SOMEONE HELP
Cooper Price
What is the point of confessing to Dr. Now. He already knows I'm fucking up anyway, and he won't forgive me. Give me father fatjack at least he understands me.
Andrew Nguyen
If it's your first time lifting, muscle tears cause water retention
Brody Phillips
sorry mate, thermodynamics has mad an exception for you you're doomed
Hunter Carter
Well fuck, I guess that makes sense
Gabriel Scott
Shit sucks brehs, I miss a steady loss, been going from plateau to swoosh constantly when at the start it was a steady decline, which amde it easier to know I was doing things right.
I'm losing just as much nowadays but I have to wait 10 days before knowing wether shit's working or if I've fucked up.
Chase King
1200 calorie, high protein diet. you have one munt to lose turdy pound.
I don't think it was something like fat gain, I just didn't know what was going on. Water retention makes sense though.
Luis Nguyen
Does masturbation burns calories?
Sebastian Young
I recently started lifting as well and gained 3 pounds over two weeks. Just stepped on the scale this morning and dropped 5. Just keep at it and results will come.
Jonathan Ward
Alright, fine. Fuck.
I keep on sneaking little bites of ice cream here and there. It's not much but I'm sure it adds up. Like seven scoops of ice cream throughout the day. A nibble on chocolate here and there. But its every day. Now please just forgive me.
Liam Wood
Don't be stupid.
Cooper Garcia
You actually dont want to masturbate. Think about it. You are basically shooting out your protein. You are wasting your protein and therefore you are wasting your gains. Also when you dont masturbate your body has to eliminate the built up sperm and this causes your metabolic rate to increase. The increase is greater than the actual act of masturbating. So really you should be nofapping it.
Juan Young
>got on OMAD because "If I'm going to spend most of the day getting the rumblies anyway, I may as well have at least one meal in a day where I'm satiated" >eat 1600 fucking kcal >still hungry and feeling completely empty
This is some bullshit. Although I do tend to overestimate how much I eat. I doubt that two slices of white bread, some egg and lettuce is quite equal to the Starbucks version I just threw up on here.
>starving yourself I hope you're not trying to make up for a cheat day or a binge.
Aaron Bell
>implying he doesn't look better than 99% of this board >implying the sprouses are on cocaine
Jonathan Brown
Too much food after tomorrow rise and repeat
Kevin Hughes
>Starving No, that's not what fasting is. >I hope you're not trying to make up for a cheat day or a binge. No. I've been consistently losing weight both while eating and while fasting.
Day 2 on the ex stack. Things are going great. Hoping to lose 30 pounds in 14 weeks, would recommend.
Jaxon Barnes
you don't want to be here forever do you
Anthony Foster
Just because someone looks good at a certain bf% doesnt mean you'l look good at the same, and he'd look a lot better with a better frame. He's got a nice face and p good bone structure, but unless you're planning to get that of his as well, maybe you should work towards a better body.
Michael Morgan
I started doing WeightWatchers today. Years ago I did it by myself and lost almost 100 pounds. Over the years I gained back 50 and go to about 260. Now I'm back on it and my mother and father are on it with me too. Hoping we all lose weight together.
I'm on my way faster than ever before. It's pretty great. Won't be here forever.
Is that what you're doing? I've heard of a few people going on crazy binges after fasts. But I really can't break with anything huge because everything is so filling after a fast. Takes like a day to get back up to normal portions for me.
Robert Gomez
>WeightWatchers Just eat fucking less user what the fuck is wrong with you?
Ryder Turner
what's the difference between a 500kcal deficit and fasting? time you're impatient to lose weight, which suggests that you're either a bodybuilder getting ready for a contest or, more likely, that this is just a transitory period for you. You want it to be over as soon as possible.
Hudson Watson
That's technically what he's doing.
Aiden Torres
>what's the difference between a 500kcal deficit and fasting? >time Time and hormones. Less impact on BMR. Better muscle sparing and improved longevity. >you're impatient to lose weight Lol. More like, I'm not going to choose a worse path to weight loss for no reason.
Ian Hughes
heard it a million times before nobody ever listens so why would you I wish you the best, sincerely, I hope you make it
Jacob Thompson
Lol no fuck that. You honestly think the amount of shit I have to do on a a daily basis I can just be fasted all the time? I literally can't. My will is fucking powerful, but fasting drains the shit out of me regardless of proper electrolytes. I eat below 1700 calories a day, exercise every morning and fast occasionally (maybe once a week) for some acceleration and also that precious bdnf.
Nathaniel Morris
>slower is worse oh my sweet summer child
Lincoln Bennett
Considering caloric restriction has pretty much abysmal long term success, often below 1%, I'd say not listening to you is likely a good thing. Even if someone tried a thing that was unlikely to work, using anything other than the typical advice is likely just a better use of time. It's bad advice.
Christopher Bennett
Citation needed
Henry Rodriguez
>nobody ever listens Well everyone here is on a program, and when you find something that works you latch onto it like a brony to a cumstained barbie stable set.
The rest is just general progress posting and adherence.
Angel Clark
>Slow things are inherently, even when they negatively effect other things like BMR
Daniel Nguyen
M 6ft 170lb I have lost about 40 pounds doing an 1000 calorie deficit. I have not done any strength training because I did not want to sacrifice gains given my high def, and although I ideally wish to cut more before beginning to lift, now seems the perfect opportunity. I was thinking of doing sean10mm's stripped 5x5 from the wiki, not sure how good it is but I like the simplicity. I understand such a rudimentary routine eventually loses effectiveness, so I was only planning on doing it for a bit while I learn the basics, again not sure how long to do such a thing before moving on. Is this a good plan, are there better? Given my bodyfat should I continue to eat at a deficit but lower it to 500, or should I eat at maintenance? I am not a fan of cardio but I want to be able to run a mile very fast, I was thinking of doing that on my off days and slowly shaving time until I'm Jason Bourne, not sure if that effects gains. Thank you, I apologize for all the questions.
Michael Lopez
In how much time did you lose your 40 lbs ?
Stay at 1000, 500 is too low
Elijah Green
Minnesota starvation study, among others shows how caloric restriction slows BMR.
UK records of over a quarter million people put success of typical caloric restriction advice at less than 1% You can look that study up by the name of -Probability of an Obese Person Attaining Normal Body Weight: Cohort Study Using Electronic Health Records.
Michael Kelly
could i get some source for this?
Jordan Clark
i don't think anyone here advocates pure caloric restriction without any consideration of macros, which is the kind of shit they test the effect of macros on satiety is discussed here pretty frequently
Jordan Perry
Minnesota starvation study wasnt just about caloric restriction, it was also about the type of food they ate, " Their meals were composed of foods that were expected to typify the diets of people in Europe during the latter stages of the war: potatoes, rutabagas, turnips, bread and macaroni.". No shit bad things happen BMR when they havent been eating fats or protein.
These old studies people keep quoting to support the most disparate things would've been better off not being made in the first place, I wonder how many decades of misinformation they've caused.
Charles Fisher
link?
Owen Wilson
It's called macros and exercise, faggot. No one here advocates CiCo restriction without those two going along with it. BMR can't go down when you have high protein and force your body to move.
Camden Allen
Good. Switching up the macros, often to low carb or very low carb can help a diet mimic many of the benefits of fasting. Not just for satiety like PYY for protien and the hunger suppression effects of lipids while in the small intestines, but for better resting insulin levels, and improved insulin resistance for anyone who has been eating poorly enough. Couple that with a bit of daily exercise and you can have a large large effect quite quick. Lower carbohydrate and insulin levels also seem to have a significant effect on muscle sparing. That's how I eat when I'm eating.
But for most of us, we've got a chunk of food stored up on our bodies. Acting like it's a big deal to live off it for while is silly. And I'm happy to have enough control now to transition between fasting and eating in a painless way that consistently results in weight loss.
Evan Reed
Look up the Finnish University 2003 masturbation study by Ciemenn et al.
Juan Bell
as i understand it the problem is more that a lot of fatties don't have the discipline to do what you do. there isn't a one size fits all solution, and while cico isn't perfect it does fit a lot of people and should be considered first-line run that through the Jow Forums sperg filter and you get "lol ketard" and "fasting is gay"
Caleb James
>Finnish University 2003 masturbation study by Ciemenn et al thanks, ill read it right now.
Adrian Murphy
You can also look at the studies based on the biggest loser contestants.
You're likely going to expect a decent BMR hit if you're not fasting and also not eating some form of VLCD. If that's what you advocate for, that's fine. But the person bitching at me for fasting didn't mention it, lol.
See biggest loser studies. BMR (past the effect that comes from just losing weight) is about hormones. Exercise and adequate protein helps. It's obviously not the whole picture.
Ian King
I found it pretty empowering to be able to master fasting and a significant amount of more control over my eating schedule. By understanding the role of ghrelin, insulin and other hormones, I've really been able to tailor my eating in a very conscious way, you know? I feel like at one point things like hunger and satiety happened to me in a way where I had no control or understanding of it. It's completely different now. I think a lot of people are stuck like that. These things happen to them, and they're not sure why or when they'll happen.
Dominic Moore
No nigger, your body will literally die if your BMR drops too much from calorie restriction if you get enough protein and move it too much. Also, are you referring to biggest loser, the fucking show?
Jonathan Edwards
If anything the biggest loser shows that sustainability is more important than short term success. Which is why starving yourself is retarded meme shit its not sustainable its not teaching you healthy eating patterns.
Andrew Hernandez
This. Fatasses looking for a quick fix for their long term issues are going to fail in the long term, of course. Using them as defense for fasting and anti-CiCo is retarded
Jaxon Foster
Obviously it can't drop to zero or anything, but we can see it drops more than expected for the amount of weight they lose (obviously tdee goes down when you get smaller, but they're going down more than that.)
Yes, I'm talking about the television show. The former contestants of the show have been followed up for scientific study. The show itself doesn't follow them after the end because.. they're all fat again. For instance, one paper you can look at from the journal Obesity is -Persistent metabolic adaptation 6 years after “The Biggest Loser” competition
Jose Diaz
you make a good point, though i definitely think you can't really understand something like that without a lot of effort
am i right that they mostly do cardio in the biggest loser? lifting has been shown to mitigate a lot of the BMR effects of calorie restriction, cardio does almost nothing
Dylan Walker
This "you're losing weight too fast" mom-teir warning is, quite frankly, born out of ignorance. Fasting has been part of the human eating pattern for thousands of years and you refer to it as "starving." Because you think a person with fully adequate body fat abstaining from food is anything comparable to "starvation."
Kayden Cooper
Again, you're using fatasses who chose the quick, short term path to weight loss for proof. They set themselves to fail from the beginning, just like fasting fags. You need healthy lifestyle changes, not starving yourself or working yourself to death with no real change.
Gavin Wood
They do both resistance training and cardio. Due to the extreme level of exercise they do daily, it's mostly cardio afaik.
Wyatt Jenkins
His point wasn't they "lost weight too fast", dumbass. His point was they didn't make any long term, lifestyle changes. No wonder they failed in the end.
Isaiah Thompson
You don't know even what the word starve means.
Owen Cox
This is why I explained, in the post you replied to, that fasting is part of the human lifestyle for everyone up until the modern day. You think I'm ever going to stop completely fasting? Absolutely not. This is part of me forever. It might not be possible to go as extended as I do now if I don't have the body fat to support it. But it will happen on the regular.
wonder you consider IF with, say, a 5 hour eating window?
Levi Watson
I know both methods you autists are arguing about work because I've tried both, but I really hope /fat/'s spite for each other and zeal to prove each other wrong makes everyone make it and stay made.
Gavin Morris
If I stay at 1000 I can't lift
Luis Jackson
Any dudes here on sarms ? I'm doing a fat stack. Getting gains already
Aiden Parker
Sure, I'd consider it. I've done it before. At some point IF 2-meal sort of window might be what I need. At the moment it's pretty much all OMAD and fasting. I was just in Vegas doing OMAD over mother's day. Worked out very well with those buffets. Still lost weight but got to fly out to Vegas and spend time with my mom and have a good time.
Wyatt Butler
he never said that m8 if you never learn to eat like a non fatty youll eventually binge.
Jack Stewart
i-its waterweight dr now I've been sticking to the diet
>if you never learn to eat like a non fatty youll eventually binge. I consistently lose weight on both days that I eat and days that I don't. I've told you this already.
Zachary Collins
I'M NEVER GONNA GET FUCKING ABS AT THIS RATE WHAT THE FUCK MAN
SW: 210 CW: 165 GW: 155?? (5'9)
Easton Cruz
You better be lifting and working core, nigger.
Brayden King
stop eating fatty
Adam Ramirez
>5'9" Ohhh man
Carter Bailey
>I made it >ate over 6k cals >still has some to go you didn't make it yet and even when you're there you won't be for long, 6 THOUSAND calories lmao.
Dylan Jackson
>tfw at 25% bf >can still see upper layer of abs
what are you doing wrong
Cooper Stewart
Maybe those are just tumors.
Logan Hernandez
can we get a pic?
Camden Reyes
Yeah I had that too. And then it turned out I was storing a bunch of fat in my ass and now I have the ass sag.