Hey, femanon here. New to the board, and I'm looking to lose weight and gain some muscle. I'm 5'4" and currently weigh ~170lb. I'm in my first semester of college, and I gained about 10lbs from overeating in my senior year. I also got depression in the same year, so that didn't help either. I've been feeling unmotivated lately but I was thinking about taking up either kickboxing or dance (preferably hip hop). I've always been slightly overweight, I eat shitty food and basically never exercise. However next semester I'm also taking up a gym class (fitness walking). I just wanted some recommendations on what kind of foods I should eat for losing weight, and then for gaining muscle. I don't really know anything about fitness, but I was thinking veggies and protein are good?
Pic unrelated.
>>35073590
L O N D O N
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>>35073590
Seems to me that you missed the "read the fucking sticky" part
>5'4'', 170lbs
>BMI of 29.2
>slightly overweight
Read the sticky you whale.
>>35073590
>but I was thinking veggies and protein are good?
i was also thinking you should read the fucking sticky?
>>35073590
Read the sticky yet?
>>35073590
>5'4
>170lbs
>hip hop enthusiast
You're fat dwarf. You don't have booty shaking skills
Jeez, guys.
You could have just redirected her to the sticky without the insults.
>>35073616 seems to get it.
Anyway, OP - read the sticky. should help
Sorry, reading it now.
Any hope for this Autist?
eat less food
look up intermittent fasting if you feel like it, helped me get from 5'7" 180 to 130 in a year and a half
>>35073590
to not the read the sticky is to disrespect the board you fucking idiot
Smells like a troll to me
>>35073626
well considering you can't read, not looking good
>>35073590
>I'm also taking up a gym class (fitness walking)
Wtf is fitness walking
Read the sticky.
Figure out your TDEE.
Eat fewer calories than you burn.
That's literally it.
Buy a kitchen scale. Chicken breast, broccoli and brown rice are your new best friends. Do yourself a favour and invest in some hot sauce.
K.I.S.S
Keep
It
Simple
Stupid
Severly cut back on or eliminate
Fast food
Junk food
Candy
Any liquid that isn't water
Any food that comes premade in a box bag or can
Most bread
Most deserts
All excess sugar that doesn't come from fruit.
Do Eat
Frest veg, stuff in a can is acceptible
Fresh fruit, avoid the canned stuff as much as possible. It's packed with sugars and preservatives
Nuts and berries.
Try to buy pick or grow as much local veg fruit nuts and berries.
Meat, just meat, not breaded, not pre-prepared. Just animal flesh in a plastic wrapper.
If you can find a local farmer and butcher who has locally grown healthy food or locally hunted game then that's much better.
SIt and lay down as little as possible.
Get at least 30 minutes of walking done every day.
Drink up to a gallon of water a day.
Do some simple calisthenics like pushups crunches squats or find an exercise program that will push you physically but isn't something you would end up hating to do or worse hating the results of.
And don't diet. That doesn't work.
Learn to eat better and don't beat yourself up over eating badly every once in a while. Just hop back on the wagon and eat sensibly and well the next day and the day after that.
It's a balancing act.
>>35073626
Fuck you
Can you go just 3 fucking minutes without seeking attention?
>>35073657
Idk, it was the only thing available (I was late in registering for classes)
I think u just walk around a track, that's it. Still, it's more work than I've been currently doing.
>>35073590
EAT THE STICKY
>>35073649
lel
>>35073674
>>35073590
SS+GOMAD
>>35073625
>white knighting this hard
OP is probably just a shit post and not even a grill too. smhfam
>>35073590
>Slightly overweight
>Slightly
I'll make a routine for you
Suck a dick 7x365
Stop eating like a pig X forever
Tits or gtfo X 1
>>35073590
Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl. >mfw thinking of you hurting
Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl.
>mfw thinking of you hurting
>>35073590
Probably a troll, but even if not: read the sticky you cunt
>>35073590
i would recommend intermittent fasting with a claorie deficit, counting you calories and follow SS with some cardio accessories for extra weightloss. When you lose weight your leptin goes down which means you get hungry and your body wants to go back to the way it was, to remedy this eat at maintenance 2 days a week .
>>35073590
3xF sticky
>>35073590
make sure you do barbell flyes
Start eating more bread OP you disgusting fat landwhale
>p-post tits or gtfo
>>35073628
>180 to 130 in a year and a half
Sounds like too long family
>>35077179
well a pound a week would be about 12.5 months give or take some fuck ups here and there it might take a year and a half.
eat less you fat fuck
>>35077510
Who is this viper guy and what's the story behind his meme?
>>35077538
>>35073590
this must be bait
>>35073672
top tip
Running around the track will be more beneficial
also read the fucking sticky
>current year
>not reading the sticky
Not even trying to torment you, there really is a goldmine of info in there for people just starting out.
>>35074066
10/10
Nice kek
>mfw all these newfags getting trolled so easily
>mfw posting "read the sticky" is still taking the bait
>mfw this thread is on the first page
>>35078369
you just bumped the post dumbass
