>current year
>not analyzing your data to calculate your real TDEE
>not gonna make it
So how is your cut going, /fit/?
>>37920089
>implying your TDEE doesn't drop and and raise according to your activity level, change in weight, diet and other factors
Calculators, that take bf% into accout are accurate enough for pretty much everyone
>>37920089
>So how is your cut going, /fit/?
5'9, down from 158lbs to 148lbs in 1 and a half month. Been stalling around the same weight pretty hard for the last 2 weeks. Will get my EC stack soon and hope to get to my 135lb goal by the end of august.
>inb4 LONDON
I'm a dude, who wants to get to 8-10% bf. I'd like to see my abs and then start gaining muscle with a very slow bulk and staying as lean as possible throughout the year. I'm just in it for the aesthetics, I don't care about size.
>>37920107
The script I wrote calculates TDEE based on the first derivative of a smoothing spline fitted to the body mass data and smoothing spline fitted to calories consumed data. It should include all the factors you suggest.
>>37920136
Now that's actually impressive. How do I into analyzing correctly?
>>37920089
R always makes beautiful graphs <3. I really need to make the switch from Excel
>tfw from x = 0 to infinity first derivative of the function showing my chances of getting a gf is negative and the second derivative is positive
>tfw at x = 0 (years from birth) value of the function equals 0
>>37920146
First you need to have autismo and record your data quite often with myfitnesspal.
Then, you need to fit a model to your body mass data. The first derivative of this model will be the rate of weight loss (i.e. 0.1kg per day or so). Assuming that 1kg of fat is 7700kcal, you can calculate the daily deficit from the rate of weight loss. Add the daily deficit to calories consumed and BAM, you have your real TDEE without guessing your activity levels and using estimated bf%.
>>37920134
how much bf are you now?
>>37920203
Doesn't sound all that hard. I already log my weight every morning after I take my morning and log every single calorie from food and drink in mfp. Would I need to log neck, chest and waist measurements then? Are you using excel or something else for the calculations?
>>37920238
Judging by visuals I'd say around 15-17%. Can't post a pic right now since I'm at work.
>>37920238
>>37920271
Just found my post in an archived cbt
>>37899810
How much should I cut before switching to maintenance?
I've been looking for healthy BF% and shit but I couldn't find anything relevant
I'm 81kg, 12% BF and 188cm but I still feel like my ass and thighs are fat.
I was 96kg before I started mid january and I feel great btw
>>37920312
There's no clear cut way of saying what's the healthiest bodyfat but some older research suggests as long as you don't go below 8% or above 19% it shouldn't affect your health in a negative way. You're in the right range so go by what you think looks and feels best to you.
>>37920336
great, I guess I'll keep cutting down to 8-10% and just deal with the body dysmorphia if it doesn't work
how do I do intermittent fasting ?
let's say I wake up at 11am, when do I start eating and how long ?
>>37920264
No, weight and calories consumed is enough. I'm using R to do the calculations. I pasted the script here: http://pastebin.com/JEfbnc1y
>>37920312
12% is healthy, and quite decent looking. Anything around 10% should still be healthy.
>>37920300
Already looks nice, work on your rounded upper back and you'll look 100% better without loosing any fat.
>>37920405
why would you do it? it's a meme.
>>37920405
People usually do 16/8, 16 hours fasting and 8 hours eating.
You can choose yourself where you want to place your feeding windows. You for example could eat Lunch around 12 and eat dinner at 8pm and then eat nothing until lunch next day.
>>37920440
Might help with weight loss, might not but it most definitely is more satsfying since you eat more calories per meal and easier to prepare since it's fewer meals and it's easier to place more carbs around your workout for more energy since that's the only time when you eat anyways.
>>37920405
you wait 16 hours from your last meal until you eat. So if you eat dinner at 8pm then at midday the next day is your next meal
>>37920440
A lot of people find its a great way to diet as they find it easier as you dont feel as hungry, if you dont find fasting too hard.
>>37920463
>>37920472
As a previous hamplanet I think it's the wrong way to diet. It does not force you to change your lifestyle and stop binge eating. You should do what normal people do. Eat few normal meals per day, and not gorge yourself until your belly hurts. That way you have a higher chance of maintaining your new weight.
But that's just my opinion.
>>37920587
I get that, making things easier isnt always the best thing to do it. But keep in mind other people are different and have different starting points.
Im kinda skinnyfat so im used to eating around my requirement just not good food or lifestyle. So its not really that bad for me. Also the other anon made some good points about ease of preparation and counting calories.
>>37920684
I agree, if it does not reinforce bad habits then why not
>using R Studio
My nigga
Pretty good
>5'4" starting weight: 122lbs
>Down to 115lbs in 3 weeks
>Goal weight: 108lbs
I've stopped being so goddamn hungry all the time and now anything processed tastes like shit
>>37920089
Nice, will you post your source code?
>>37920923
http://pastebin.com/JEfbnc1y
post plots
>>37920885
nice, post pics
is anyone else more depressed now that they've lost all the weight? I find i was miserable about myself but not about everything else, now i find I'm happy with the way i look and feel but i hate everything else
>>37921149
Yeah, it's a familiar feeling. I reccomend reading psycho-cybernetics by Maltz (you are a robot after all, aren't you?) and in general getting into mindfulness/meditation. Meditation can actualy be neatly combined with weightlifting, and helps a lot.
>>37921014
Lil chub I'm working on
>>37921255
I don't have a before because I was too embarrassed of myself
How do you know if you are losing body fat and not water weight? I'm at a 500 calorie deficit and I feel weak and tired. Is this normal?
>>37921255
you'll get rid of it soon enough, good luck!
>>37921289
how long are you on the deficit and how much weight did you loose? do you know for sure it's 500kcal?
>>37921187
thanks anon, just downloaded it
>>37921289
>How do you know if you are losing body fat and not water weight?
No way to tell really, but you can make an effort to measure your weight under the same conditions every day. I like to do it in the morning after my morning dumb and before consuming any food or water.
>I'm at a 500 calorie deficit and I feel weak and tired. Is this normal?
Yes and no. Some people get really tired or lethargic when they are eating at a deficit for the first time in their life. Might have to prepare some better meals. Make sure to eat complex carbs to fuel you with constant energy instead of simple sugars or refined flours, which often leave you tired after a short amount of time. Also, don't forget to get enough fats.
