Share your protips here.
I am 5'7 - 198 lbs
I want to be - 165 lbs
The tips i need are more so psychological. I fully have understood macros/calories. I just have not been able to stick to it due to purely psychological reasons, I find it extremely difficult to stick to my macros/calorie limit as it seems like time slows down to an eternity when I am trying to cut.
Is there perhaps another way I can go about it? I just need some type of structure/tips on how to avoid going off track, minutes seem to go by like days when I am cutting, it makes it really fucking hard for me. On-top of it, every-time I lift or do cardio, I get an huge urge to eat, so doing daily cardio just makes me hungry 24/7, it's already hard enough to keep my hunger at bay when I am just lifting.
>>35930570
http://www.cbc.ca/news/canada/hamilton/news/how-to-lose-weight-and-gain-muscle-fast-new-mcmaster-study-1.3423359
>tfw mom bought sugary melon shake and pizza slices for dinner
>tfw I am over my daily caloric intake by 500
>tfw only carbs and not enough protein for the day
Oats
Tuna
Cottage cheese
>>35930638
Mums are the true gain goblins.
>>35930613
sorry senpai there's no tricks you just have to do it. believe me, it WILL SUCK for the first week but after that cutting becomes easy.
im feeling good on my 1650 cal/day cut right now.. it felt awful for the first week but now it's nothing. i can easily get full off of a 500 calorie meal where as before it would take 1000 for me to be truly satisfied
you can also try ec stack and/or IF if you want
>>35930718
Breh there's gotta be some kind of trick. I see so many people on here who are lean and they claim to not even count/track calories/macros at all.
There's gotta be something I am missing, the key to getting lean and staying lean. If people can do it without even tracking anything there's gotta def be something wrong with me.
>>35930638
If you're cutting and you're over by 500 you're just hitting maintenance. If you eat to make up your protein you'll be barely over maintenance because protein is lean as fuck.
Stop being a little bitch.
>>35930743
Genetics bro. I have to work my ass of to maintain my weight and I don't have to eat a lot more to gain weight. I'm eating like 2700 right now tracked down to the gram and I put on weight by the minute. Went from 72 to 78 in about a month with adding 250 kcal each week to my diet. Started from 1700.
I used to be over 100kgs eating a fuck ton a day, did a drastic cut and I'm now putting on some muscle.
>>35930743
Jim, creator of 5/3/1, gives some tips in his book on cutting weight. One tip is to drink a huge protein shake before meals so you feel fuller.
I'm on a cut right now. Basically never exceed your calorie intake for the day, and don't snack on sugary, high calorie shit. Don't be weak.
>>35930570
>cutting
>midwinter
>bench 110kg
>OHP 80kg
>80 kg, 5'9, 15% bf
>visible abs, layer of fat on top, but still visible
>huge chest
>huge, well defined arms
>huge, well defined back
If I cut, the "huge" part goes away and I'm left with just a well defined physique.
I'm only 8 months in, I've been eating clean even before I started lifting.
Anyone else too scared of cutting?
3.5 weeks in and down 10 pounds. This shit gets easier by the day especially with the added motivation of seeing my weight go down.
>>35930969
>>midwinter
I have bad news for you anon...
>>35930613
>I am 5'7 - 198 lbs
>I want to be - 165 lbs
I'm the same height as you and my start weight before my cut was your goal weight. Best advice is to not stress about it, take it easy and use myfitnesspal app on your phone. Maybe start with the 3 day military diet to cut you from your routine for a few days then you'll appreciate what you have afterwards and make a better effort.
>>35930570
cutting during two weeks. Only one cofee and a oranje juice in the morning. Mid-afternoon snack reduced to one fruit.
Check weight. Not a single pound has been dropped REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
My big secret is eating less than I used to.
It's worked so far.
>walk into catering
>grab handful of cookies, brownies or any other snacks you like
>squeeze them in your hands and inhale deeply
>throw crumbled remains in the trash
>>35931195
Seriously, I'm only a week in and finishing dinner, which is as big as it used to be, is getting hard.
Even when I'm hungrier than usual before dinner
>>35931192
>What is waterweight
>>35930635
I am now trying this. Thanks for the info.
>>35931229
What do? Instructions not clear
>>35931241
>What is irony
>>35931206
don't fucking waste food for no reason, i don't care if it's junk food
>>35931268
What if he fed it to pidgeons?
>>35931275
then it would be fine. but i bet he didnt do that.
>>35931268
I'll do what I want hater troll. Competitive eating buffet it piss Dorian Yates barn door back
>>35930638
>not making your own meals
Not gonna make it
>>35930718
When I cut I tend to accidentally intermittently fast. Breakfast is usually a protein shake and some coffee, maybe a few raw carrots. Then I don't eat until my pre-workout meal, which is oats and nuts and fruit (high carb) and comes to about 500 calories. Postworkout meal I fucking feast - spaghetti with bacon and butter, hamburgers, pizza, whatever - and eat 1200-1500 cals.
The massive and fulfilling postworkout meal fits within my daily calorie goals, and means every day can be a cheat day if I want it to be.
This is the right thread for a question this stupid.
If I am cutting to not be so fat, how important is it that I get the 1g protein per lb each day? I've just been doing a 500 calorie deficit without trying very hard to get good macros.
This is more of a fat guy tip, but I snack more often when bored. Throwing myself into a hobby with a glass of water for unconscious occupation has helped a lot with ignoring hunger.
>>35931378
How much do you weigh?
>>35930635
Interesting article. Although it constantly mixes pounds and kg. It's so annoying.
It would also be interesting if they studied an extra 20 people: same diet (40% deficit) but did NO training whatsoever and see their effects
Meal prep
Tons of water, especially if you think you're hungry
EC stack
Cutting ez mode
>>35930969
Unfortunately there are people in the southern hemisphere (mainly ex-convict island) who have summer this time of year. But it's pretty late to be cutting nearing the end of Summer.
Faggots eitherway
>>35931407
Early December, 295 at 5'9". This morning, 267
It's working but I just don't know if it's working as good as it could
>>35931439
>tfw you can't get a EC stack in the US
>>35931192
>oj
>fruit
>wanting to maintain muscles
kek
>>35931443
I don't think you need to worry about protein for a while
>>35931443
>>35931378
you weigh so much that you can throw the 1gram per pound of bodyweight out the window; it's for lean mass and you sure as hell arent 267lbs of lean mass.
Aim for something like 150-170 grams rn though the most important thing for you is losing weight
>>35931465
Uhh yeah you can. I live in Nevada and get it at Walmart. Go to the pharmacy and ask for bronkaid, it's behind the counter. That's the E, then get a bottle of caffeine pills.
>>35931468
>>35931485
Damn straight it's not lean mass. Thanks fa.m
>>35930638
DO YOU SHAKE?
>>35931496
Will I have to turn in my natty card if I take it
Bags of carrots. Any time I get hungry between meals I just munch on raw carrots. Cheap as fuck, relatively tasty, and absolutely no prep time.
>mfw I'm going to have a huge bowl of lentils, pasta, onions and a shitload of salt and pepper and still will be under my caloric deficit
do IF bros
>>35931686
>eating any pasta meal without any substantial protein source
Absolutely disgusting
>>35931736
>lentils
>>35931760
>lentils
>substantial protein source
Pick one
>>35931776
>mfw I'm not brainwashed about protein needs and look all the people eating pounds of chicken every single day
>>35931878
>yfw you're the only one who knows that chicken is a government shill laced with dtugs to control the masses
>>35930613
siracha and crushed ice works for me
>>35930638
>OCDing over meaningless shit
lost 110lbs in the last year, unfortunately didn't lift while cutting so my body is wonky but I look fine in clothes. not sure where to go from here, I feel like i still need to cut because i do have fat still but its like... i guess skinnyfat, i dont know. and im really tall so its not very visible but it still bothers me
do i continue cutting or eat at maintenance and lift?
>>35931206
I do this sometimes, I just smell it and inhale the flavor, then I feel disgusted with myself for even thinking about eating it , trash it, drink a liter of water and do 10 pushups.
>>35931984
That's 5.7grams an hour. Well done m8.
>>35931984
lift at maintenence while gradually increasing weight or reps. when you've plateaued then increase calories by 200 or so
>>35931987
sounds like something that someone with an eating disorder would say desu
>>35932227
>If you don't eat junk food you have an eating disorder
>>35931598
ec stack doesn't devoid your natty card
dont listen to the memesters
>>35932251
yeah thats clearly what i said. wouldnt expect you to have basic reading comprehension anyway
>>35931776
>thinks he needs 1g/lb of protein
If you're not doing IF and keep failing at cutting, you're an imbecile.
My stomach growled for a week while I trained my body to be accustomed to IF. After a week my stomach never growls, I eat from 1 PM to 9PM. My stomach always feels full. I fucking love IF.
>>35932306
This... I weigh 168 and I do 110-120 protein a day. Still gaining strength somehow.
>>35930570
Who is this precious little morsel
Oi, is IF any good for bulking?
>>35932678
>Oi, is IF any good for bulking?
you're retarded
it's literally a meme only made for cutting because it makes it easier to eat less
why would you eat less when bulking?
>>35930969
>February
>midwinter
senpai
>>35931878
Let's see your body.
>>35932581
What is IF?
>>35932780
Ironforge is the capital city of the dwarves, a member of the Alliance. It is the ancestral home of the Bronzebeard dwarves.
>>35932780
Intermittent fasting. It is a pretty solid cutting method.
>>35932711
Dec 21. The official start of winter in the US.
Mar 20. The official start of spring in the US.
Now this may be ball parking, but
10 days in December. 31 in January. 28 in Feb.
20 in March.
10+31+28+20 = 89
89 / 2 = 44.5
Mid Winter is 44.5 days from December 21.
Or February 3, at noon.
So you're sort of right. We just passed midwinter.
>>35932948
If you're fat, start cutting whenever. If you're under 15%, cut right before summer.
Pretty basic lol.
>>35932845
Reading up on it now. Will drinking black coffee or green tea disrupt my body from achieving the fat burning state?
>>35932948
Winter is when I start bulking, summer is when I start cutting. I started cutting a week ago so enjoy your summer.
>>35932306
This. Somebody post the chart showing that you actually need max 1.2 gram protein each kg of lean body mass
>>35932991
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
>>35932969
The "fat burning state" is most likely bullshit. Any fat you burn during fasted training can easily be replaced by the food you eat later.
The reason I use IF is I'm usually hungry all day when cutting. If you train your body to not be hungry until mid day, you get to eat a day worth's of food in 8 hours. It's awesome.
>>35932969
Drink black coffee without any milk or sugar in it. You can drink green tea also if you want, but as I said, dont add any sugar since it spikes your insulin
1. Your form is never proper - somebody will always take issue with it. See *any* youtube video.
2. You are never lifting enough. You will always be a small bitch.
3. Shit on manlets any chance you get. They have a genetic advantage in looking bigger while lifting less. If they start to get wise to their advantages, they will overcome us in the grill departments at home depot. Step on a manlets ego at ANY opportunity given.
4. Steroids aren't as bad for you as people say they are.
5. //EVERY//thing that people tell you can be refuted. No matter what it is, there is a study that proves the opposite. Science is garbage. The only constants are lift heavy, and eat heavy.
6. There is NO SUCH THING as a dirty bulk. You are either bulking properly, or getting fat like an instagram landwhale.
7. Skipping leg day is inexcusable. You should be squatting 1-3 days a week. Preferably the latter.
8. Creatine is a waste of money.
9. DRINK WATER
10. DRINK MORE WATER
230 lbs fatty mcfatfat here. Does half a cup of milk in the mornings knock you out of fasting? I'm doing IF but I like milk in my aeropress coffee.
Should I man up and just drink americanos?
How do i cut without losing muscle mass? How to retain strength on a cut?
>>35933101
No wonder you're fat.
"I like milk in my aeropress coffee"
"I like twinkies with my coffee"
"I like McDonalds breakfast after the gym"
Fuck off
>>35933111
Get 1.2g protein/kg of bodyweight
Eat at a 500 calorie deficit
>>35933101
Switch the milk with butter
Pickles are low in calories. So is salsa. Helps make things more palatable.
>>35933111
Unless you've been training for years you can continue to build muscle on a cut provided you eat enough protein (at least 0.64g/lb or 1.2g/kg).
>>35933214
>B-B-BUT SODIUM
>>35932969
Nope. Cals in; cals out is 95% of fat loss. Assuming you're healthy and your diet is healthy.
About 30 minutes after my dinner I brush my teeth. This prevents me from wanting to eat snacks later because it will taste like shit and I'd have to brush my teeth again. Its basically deciding right then and there you will not eat from this point on till breakfast. Works for me.
>>35932996
Interesting read.
I've always shot for .83 times bodyweight.
>>35933391
When bulking I don't really think it matters. Unless your diet is complete shit you're going to hit your protein requirements on a bulk. Cutting is more difficult and personally I have to supplement with protein powder to get around 1.3g/kg bw.
>>35933465
Completely agree. I am cutting and had to go buy some protein powder. Something I normally don't use because I can meet my goals through food.
God cutting sucks. Can't wait to be done. Probably have another month or so until I do a real long and slow bulk.
>>35933101
>help, i'm too fucking fat to read the labels on my food
>will a donut knock me out of my fast?
>will a block of cheese knock me out of my fast?
>guize?
>help
>please
>i've already eaten the donut
>please respond
>i'm too fat to see
>>35930635
this study was performed on untrained people, YMMV
>>35933654
Post a study on training people that says otherwise...
>>35930570
Lost 26.6kg so far wanting to get to 70kg. Important thing to me is replacing food items with less shit alternatives and portion control. I've wanted to lose weight to be more confident and outgoing so I have been a lot more active by trying to do stuff with people which has helped.
Eating small Breakfast and Lunch so I don't get fucked by other people's cooking has been a big deal
every time I do well on my cut I start getting grumpy from eating at -500 cals under maintenance
fuck it sucks but it has to be done. otherwise I wont get to low bodyfat, which is my goal. about 15% now, want to get more cut.
is low carb a meme? I dont want to do keto.
>>35932251
>mfw people look at me funny when I tell them I don't eat at any fast food chains
>>35933737
I now exclusively eat from bowls unless its impossible to do so. Fuck plates. Very difficult for me to gauge how much is on there.
>>35931318
Best way here
>>35933757
>outsmarted by a plate
>>35933071
PRAISE JESUS
>>35930570
What a shitty form. She is missing out half of the exercise.
>>35933741
I eat like once or twice a year probably. I don't know what is so weird about not eating there. The food mainly tastes like shit and you could make something so much better yourself.
>>35931686
that couòld have been a good dish if you knew how to cook
>>35931878
lmao im just imagining how you look
>>35933912
What in particular is off in her form?
>>35933071
good shit.
>>35932718
Here. You mirin brah?
>>35934079
She doesnt even stretch the lat when going forth.
Go watch some Youtube videos if you dont know how to perform an excercise.
https://www.youtube.com/watch?v=jzf_IMgQ1Zc
>>35934044
>i eat like once or twice a year probably.
shoo shoo
>>35933071
Well memed friend
>>35933101
If you're Fatty McFatfat, I'm Fatass MacHamplanetson. Don't do the milk thing. Do americanos. You already knew the answer, buddy.
>>35934098
What is Google reverse image search?
>>35933814
I am of eatings from bowl. Smash plate lose the fat.
Cut out your bcaas if cutting. Low carb and carb cycling will get you leaner quick. Then you just up your carbs and eat at New maintenance to look full and have sick mires
>>35930743
EC stack works for like a week but then you'll get used to it, and you'll be addicted to caffeine
>>35932948
>so you're sort of right
So you're sort of wrong?
>>35931443
Nice loss brother. We're all gonna make it
>>35931206
Kek
This is psychotic
Like that guy who went around on Halloween knocking on doors and saying (calorie or trick) then walking away (for the rush)
I'm fucking addicted to sugar. Wat do?
I have been meaning to start my cut for two months now, but manage to keep it up for like 3 days before buying a tub of Ben & Jerry's, pizza and whatever and binging like a motherfucker.
Is it enough to eat 10% under maintenance enough? Everyone recommends at least 15% but I barely resist to eat more right now
>>35930570
what /Fit/ does think of Yohimbe+Caffeine ?
>>35931185
>mfw when MRE's are like 4000 calories and I would murder your children for the jalapeno cheese instead of the peanut butter.
>>35936646
It works well, start slow, make sure your heart doesnt explode.
>>35936739
any dosage recomendation ?
>>35930613
you have a pretty strong core no homo
>>35930743
fast for the first 8 hours of the day.
https://www.youtube.com/watch?v=I016cg8kdh8
IF is supreme
>lose 6 more pounds
>Don't look any more defined, just smaller
>still have baby face
I'm 6"1' and i'v gone from 188 to 160 pounds in the past year and my face looks the same, should i just keep going or what? I'm already close to skele mode
>>35930613
Don't do cardio. Cut calories (keep protein high) and lift weights to retain as much muscle as possible. Cardio makes me too hungry during a cut.
>>35931192
Fruit and orange juice? At least with whole fruit you are getting some good nutrients. Orange juice is like pop, it's sugar and water. Stop drinking that shit.
How many calories are burned in lets say 45 minutes of weightlifting?
And 10 minutes of running?
>>35931378
The .8gram of protein per lb is a good rough estimate and is extremely important while cutting. Adequate protein and moderately heavy weightlifting will preserve the most muscle during a cut.
>>35930743
PROTEIN SPARRING MODIFIED FAST
I'm on week 5 of 8-12 (depending on if I die or not) and I've lost 45 pounds. The protocol is simple - 800 calories a day from lean protein, 150 calories a day from fish oil/flaxseed. The easiest way to do it is drink 2 protein shakes in a 4 hour window - 4 SCOOPS C'MON!
Google Lyle McDonald's Rapid Fat Loss Handbook - you can easily find a dl or a torrent. Follow the protocol that fits your estimated body fat percentage. Spend a quarter of the time cutting that you would normally.
And for those who are afraid of not having energy - once you get on a roll and your body gets used to using fat as a fuel you'll be fine. My deadlift has gone up from 315 for 5 to 355 for 5.
The only problem is lack of glycogen makes 3x5 linear progression impossible. The first set or two is a struggle, the third just won't go. I'm experimenting with drop-sets - 1/2x5 at 100+% 5RM, then backing off for 2x5 paused sets at 70% 5RM. Seems to be working well enough.
7.5 more weeks of this penance. We're all gonna make it, brothers.
>>35937901
I second this. Lost 7 lbs a week on this diet.
>>35937647
cut to 10-12%
lift to maintain musculature.
if you are really so skelly/weak, you could potentially grow a little muscle as you cut (especially if you do a small deficit and fasting/eating cycles to get anabolic)
>>35937901
greg o'gallagher's half-ass IF (Fasting using vitamins, fiber, coffee, fruit [just a small bit to replenish glycogen] to extend the fast as long as possible.. i also use bcaas sometimes)
shit is easy as fuck when you have a few tricks to extend the fast past the minimum
flavored seltzer water is a great way to feel full on a cut, regardless of what method you use.
>>35938008
Taken to its logical conclusion this would be a whole foods plant based diet supplemented with an assload of lean protein.
>>35934628
It's a meme, you dip
>>35938080
i just use psyllium husk capsules. in the morning with vitamins
sip on seltzer water for a while until i feel the urge to eat.
switch to coffee (no cream no sugar) with erythritol to blunt appetite.
fast for as long as i feel cozy with seltzer water.
eat 1/2 apple or a tiny orange when i feel peckish
that carries me over an hour or so.
then i make sure to not start cooking until after i am done fasting, and i cook slow as fuck.
when all is said and done i can fast for 9 waking hours pretty painlessly.
nonrestrictive dieting is the only way to deal with psychological compliance... i had fast food yesterday and am still losing weight.
normally i like to cook myself relatively healthy food though.
fuck your whole foods faggotry
>be on 2g of gear weekly
>work nights stacking shelves all day in a grocer for ez big bux
>3k calories a day and losing fat/recomping thanks to my wageslavejob being the equivalent of 7.5hrs light cardio a day
My main meal is 300calories of rolled oats + 2.5 scoops of ON! peanut butter choco whey.
600 calories and 75 brotein per serving, I take multiple of them a day, and for solids I usually just have mashed sweet potatos and sausages or something.
I'm kind of curious how having 300-400g of protein daily on a cut will affect me.
>>35938142
I'm not hating on your idea, it actually seems pretty good.
I'm just not sure how it's that different from being a starvation vegan plus some whey shakes and lean chicken.
Look around at the store at what's in peoples' carts.
The scrawniest people seem to eat nothing but piles of produce plus a little skinless chicken breast.
The skinniest people don't run around following feed-fast schedules, they just eat a diet of 90% fruit/vegetables because it keeps you full and has almost no calories in it.
Actual veganism is retarded, but it seems like they're on to something with the idea of filling up on produce to stay lean.
Doesn't it naturally
I'm 5'11 150 lbs at around 20% bodyfat. Would it be worth it to cut down to 15% or so for summer?
>>35938247
shit's too expensive for my ass, though i do see your point.
i still prefer non-restrictive dieting in addition to IF
>>35938295
https://www.youtube.com/watch?v=BLBzVRrdKIs
>>35930969
When the fuck are you supposed to cut then?
>>35938336
also ignore his shilling for survey/program faggotry.
he gives away all the info that he sells for $48 for free.
you can also find the programs to pirate, if you care.
don't give that jew your money. skip to 1:40
>>35938142
That's a solid plan, mang. If it works for you, keep it up. For me, personally, I'm on round 2 of this whole weight loss thing.
I went from 420 to 260 on the standard deficit and SS. Then I broke my shoulder and fell deep into depression. 6 months and a hundred pints of Ben and Jerry's later I was back up to 375.
I spent 6 months completely changing my relationship with food. I realized that until I concquer my emotional eating problems my weight will always fluctuate and explode.
Now I just want to get this weight off of me so I can - for the first time in my life - lift on a modest bulk. The fastest way to do that is:
>eating just enough protein so your body doesn't catabolize your muscles
>eating those 200 grams of protein in a 4-6 hour window to take advantage of IF
I'm seriously dropped 45 pounds in 29 days. I've gone from a size 54 waist to a size 44. And I weight 1 pound less today then I did yesterday.
If you want to deal with a cut, go for it. But I'd rather just compact that 'suffering' into a smaller time-frame. When you're going through hell, keep going - and pick up the fucking pace, you know?
>>35938315
Thinking about it, I think a diet based on fruits, vegetables and greek yogurt would probably be the most kickass cutting diet possible.
If you eat roughly 50/50 yogurt/produce it should keep you from getting an upset stomach from all the acid, and it should keep you feeling full as fuck all day every day and probably pretty healthy.
The little Fage 0% prepackaged cups are 100cal and 18g protein. An apple is ~100cal.
If you ate that 8 times a day, you'd be full as fuck, getting 144 grams of protein and only eating 1600 cal.
Maybe this is the real PSMF.
>>35938509
You'd also be getting a tremendous amount of sugar - almost 100 grams. Any more than 30 is going to knock you out of ketosis until both your insulin drops and your liver starts producing ketones again - which can take anywhere from 12 hours to 4 days.
That would just be a standard cut at a large deficit - and honestly, it would work.
>>35938315
I spend 150 dollars on food a month. 30 on flaxseed oil and 120 on grass-fed organic whey. If I didn't care about the quality of whey I was getting, and if I could stomach fish oil, the PSMF would cost me less than $75.
Granted, not everyone can go on a liquid diet for 12 weeks. This would be far easier psychologically if I could instead eat pounds of chicken and shrimp along with huge garden salads in vinegar and lemon dressing.
But it's simple. 2 4 scoop protein shakes (so thick you have to chew them) and a tablespoon of Omega 3/Omega 6 and you're good to go.
I honestly feel like some kind of corporate cubicle-slave from the inevitable dystopian cyber-punk future.
>>35938613
> honestly, it would work.
You think? I'm thinking to give it a shot. What do you think, anon?
>>35935639
What app is that?
>>35938633
That's actually half of the diet I'm planning to go on after getting off of this PSMF.
If you want to do it legitimately, I'll let you know what I have planned.
>Buy organic, grass-fed whole-milk.
If you can stomach dairy - if you're White - the milk fat is fantastic for hormone health. A half-gallon costs around 6 dollars where I'm at.
>Heat milk to 165 F
>Let cool to 115 F
>Add a cup of warm milk to a cup of yogurt you like
Personally, noosa yogurt is the best stuff I've ever had, and it makes a fantastic starter for these big batches.
>Mix tempered yogurt into your pot of milk
>Let sit for 12+ hours at ~90 F
This costs you a fraction of what buying individual cups will. You're not dealing with added sugar - and honestly man, I made this stuff back when I was still a fat, ice-cream sucking load and with a tablespoon of honey it tastes better than B&J's.
Further still, you'll get 10 times the probiotics - all guarenteed to be live cultures.
When you're almost out of yogurt, use what you have left to start another batch.
I'm going to try a diet consisting of yogurt, fruit, vegetable soup, oats/rice/quinoa/wheat, and whey exclusively. It's the damnedest feeling, as a dude who used to be over 60% bodyfat and over 400 pounds. To WANT to clean bulk.
>>35930570
>cutting tips
Eat healthy when bulking or cutting and just adjust caloric intake according to if you're cutting or bulking.
You aren't a fucking olympic athlete, it doesn't have to be complicated.
>>35936692
They are actually only 12-1300 cals
>>35930570
>drink more coffee
>hot sauce and mustard
>drink more water
>flex in the mirror for periodic motivation
stay strong bros
run
I've only been doing it for a couple days, but I decided to go 100% with the "food is for sustenance, not pleasure" mentality. I primarily eat baked chicken breast and microwaved frozen broccoli, with things like egg whites and lean ground beef for a bit of variety. I don't really get hungry and I haven't had major cravings. I did start chewing 1-2 packs of sugar-free gum a day though and I think it's fucking my teeth.
The main downside is lack of energy. I started running today because I was almost late for work and I just couldn't. Less than a minute in I had to start walking. I wasn't in great shape before but I could definitely run 1.5-2 miles.
>>35930969
spring breaks coming up
>>35930570
>>35930570
>>35930570
doe she have only 1 arm?
>>35932614
>Sarah_Ramadan_fightforgrowth_photos_and_videos_12130939_1150375744977160_655037309_n.webm
Is swimming 1-2 miles a day a reasonable amount of cardio for a cut for this summer? I'm 6'2'' and 180 lbs.
>>35933582
Tfw I'm fat but I still laughed my ass off
But for real not drinking beer has caused me to drop 6 lbs
>>35940483
iktf bro
>>35937814
weight lifting won't burn much, 10 minutes of running would be about 120kcal
>>35940323
cutting at 62 180? shit nig im 59 170 and permabulking for at least a few more years
Pro-tip: buy a food scale (preferably one accurate to 1/10 of a gram). If you're eyeballing it you're probably way off.
>>35930570
does IF have to be 16 hours? what if i can only fast for 14 hours? t-thx
>tfw eating chicken, rice, veg and coffee every day
>losing weight
>making gains
>feel satiated all the time
this aint so bad
>>35935639
3000 is your maint? are you doing 10h of physical work every day?
>>35940818
>making gains
>on a deficit
>>35941636
3000 maintenance really isn't that much
Maybe you're just a manlet
>>35941642
>What are noobie gainz
>>35933150
mark sisson pls go
>>35940323
aerobic cardio a shit. anaerobic is what you want
https://www.t-nation.com/training/the-best-damn-cardio-article-period
>>35940802
why not just stop eating 2 hours prior to sleeping for the extra 2 hours?
generally the longer the better
>>35941642
most DYELs do.
i still make PRs on a cut from time to time.
>>35931318
That seems kinda unhealthy? But whatever, if it works for you, it works. Don't you feel tired before your feast?
>>35930570
>nearly 1 month streak on MFP
>only went over calorie goal 3 times, and at those times I still ate under maintenance
1500 calories is hard for a big guy like me to stick to, but it's fucking worth it. Since the new year, I've lost 20 lbs. I'm under 200 for the first time in a while. My target is 170. I'm 6'2. When I hit 180 I'll decide if I want to bulk before cutting all the way, but probably not. I want to join a boxing gym soon.
Honestly, if there's one piece of advice I can give, it's eat even LESS. Starvation mode is a myth, and really only affects you if you break your calorie goals on a regular basis. I was aiming for 1800 cals before, and would regularly go over because my meals were already pretty big. Aiming for 500 cals per meal is easy, and I feel comfortable skipping a meal if I just snack throughout the day. In a weird way, it's much more flexible because your appetite isn't on the plateau anymore.
I should hit my goal by April or so, guys. I can't wait.
>>35941748
>That seems kinda unhealthy?
uneducated faggot, stop posting on /fit/ when you know nothing about fitness
IF is 100% safe.
arguably preferable to not fasting when cutting, as it helps keep your ghrelin/leptin/IGF-1/Test levels in a good place.
Several things I do:
I used to be a lazy cunt who would eat directly from the pot because it'd be less dishes, as disgusting as that was. But I never knew how much I was eating because it was a huge fucking pot. I now switch to a tiny ass plate to create the illusion that my portion is huge.
When I do cheat, I keep all the wrappers of whatever snack in my room, on my desk where I work. It's to constantly remind me of the same that I gave up because I got too feeble minded.
>>35941768
Also another small motivational tip I can give.
Maintenance for a young guy is generally around 2500. When you hit your goal weight, you can just go back to eating that if your only goal is to lose weight. You'll be eating 3000+ if bulking.
Anyone here have some snacks they're looking forward to?
>bubble tea
>any japanese candy
>asian bakery goods
>stereotypical 80s fast food
>huge breakfast plates
I can't wait. I've been holding back on this shit for a while. I'm also saving money by eating less, and it's enlightened me to the godlike qualities of baked beans.
>>35931285
if pidgeons don't eat it, bacteria and fungi do, what's the difference
>>35935251
Thanks bro. We're all gonna make it, as long as we have the patience and the strength.
>>35940763
Fucking food scales saving my life, sempai. I use that shit for everything, finally realized how much I was eating.
>lost 6kg since mid January
>still making slight strength progress
What kind of mambo jambo voodoo bullshit is going on?
Admittedly I'm 1,5 years into lifting, maybe it's because of that.
Anyone have an explanation?
>>35941871
Shut up, it's the only thing that's ever been difficult for me in life. Besides figuring out what the fuck my ex was thinking.
Losing this weight will be like losing my virginity again. I'll finally be able to do things without feeling guilty.
>>35941870
it is doable. do you get 150g+ protons and do HIIT?
>>35941841
>Giving freebies to fungi
Europe burns because of people like you
>>35941899
yes to both
>>35941636
how does it feel to be a 4'11 woman manlet?
>>35941950
how does it feel to be so mad?
>>35941961
Rather be mad than a womanlet.
are you a bad enough dude to consistently watch matt stonie vids on a cut???
https://www.youtube.com/watch?v=HX6OlQ0UiyI
https://www.youtube.com/watch?v=PeqRaS6YrcU
https://www.youtube.com/watch?v=g5uNf55vhps
https://www.youtube.com/watch?v=KQ0uDYdpHfs
https://www.youtube.com/watch?v=DTS9u_maIRE
https://www.youtube.com/watch?v=r80QoDvEJBA
>>35941985
These types of videos actually help me when im cutting.
I feel full from watching them.
>>35942006
really?
i wish i was you
they just make me want to eat ALL the food in under a minute.
https://www.youtube.com/watch?v=N15BDmTZL4A
>>35930682
This. My mum loves baking and constantly makes things like cheesecake and fudge brownies. And what kind of monster looks their mother in the eye and says "No I will not eat any of your food"
>>35942118
Cutting for me is easy. I have no family. Find myself missing my mom's cooking. It was my comfort food, but I don't have any of her recipes. They died with her. :(
At least I have my gains, r-right?
Caffeine went from killing to increasing my appetite. Fuck my life.
>>35932614
Jesus christ i dont think a creepier sentence has been said before.
Well done.
>>35933130
The amount of milk you would put into coffee is so negligible, its literally like 45 calories how the fuck would that make him fat.
>>35930570
R A W O A T S
A
W
O
A
T
S
Could I get advice on cutting?
>19yrs old
>6'5''
>210lbs
aim is 185lbs and/or less
I train rowing regularly, have been for the past couple of years, build muscle easily, but just don't seem to lose enough fat to get that sweet as fuck muscle definition
>>35943421
Every little helps, anon
>>35943436
Go to Gooby's website and use his custom cutting plan calculator thingy
>>35942038
>>35941985
I literally did this
>watch someone else eat
>feel satisfied
I started posting on /ck/ too
>>35930979
>bench 110kg
>huge chest
Delusion is high in this one.
>>35932996
Thanks. I'm consuming waaay too much protein. I'll save a bit of money now
>>35932996
>tfw still need 190+ gram of protein
>>35943666
Are you 7 feet tall?
>>35943687
No, but I'm 120 fucking kilos, to be fair there are some muscles as I've got a respectable 610kg total.
>>35930638
>tfw work makes me lose my appetite
>ate one chicken breast today + a mango
>under my daily 500 deficit by an additional 600-700 calories
>forcing myself to eat some peanut butter and another protein shake
>>35943718
Idiot. You're supposed to calculate your protein needs from your lean muscle, not your total weight. If you are a hamplanet you need to find out your lean muscle mass to find your protein count. By eating insane amounts of protein all you do is poisoning your kidneys.
>>35943730
>problems with appetite and food amounts
>eats foods with low cal density
Do you even common sense?
How often does /fit/ do IF?
And how do I start it? Google gives conflicting results
>>35943732
Where does it say in the article that you need to calculate if from your lbm?
>>35943740
well i wasn't working yesterday and it was what's left over,
what do u recommend for my work days anon
>>35943767
>This article explains everything I need to know. Nothing can possibly go wrong
Dude. Go do research.
>>35943770
If you have problems eating enough in mass I recommend googling for bulking recipes. Small amounts but you'll get what you need and you won't risk losing too much muscle mass by losing weight too fast. Bulking bars is a good alternative because you can make a batch and eat one whenever you need it.
>>35943796
If im super weak should i even be that concerned with losing muscle mass, i've only been going to gym seriously for like a month before deciding to cut a lot then bulk, i normally eat like 1200 calories (my 500 deficit should be 1500) and get 110g of my recommended 160g of protein
>>35943732
>>35943780
not other guy but is this video accurate? https://www.youtube.com/watch?v=fa1DOQ2r5MQ
>>35943819
If that's the case then you can add one more protein shake to your day and be fine. I don't recommend cutting below your 500 deficit. The muscle you have is more important than you think and takes a long time to gain back. Save yourself the trouble.
>>35943869
ok thanks for the advice, i guess i'll just join the whole drink 1/2 scoops a day thing and buy some more protein powder
>>35943827
It is better to calculate it than to just use a model, but I have no idea if his calculations are correct. I use macro calculators online instead.
>>35930772
Which one of his books?
>cutting
>afraid once i reach the goal weight i'll decide that i dont want to risk getting fat again, decide not to bulk, and leave /fit/ instead of getting big
>>35943969
When goal weight is reached, lift at maintenance. Then you don't have to worry, and you still get gains, just slower.
>>35943990
this... is true
>>35930969
I usually do a cut mid winter just to get to 10%, then I bulk until 15% repeat. That way when its summer I only have to lose about 3% instead of 8%, and since cutting for prolonged periods increases the risk of burning muscle I see it as beneficial
all i eat every day is like protein shake and about two omlettes (5 - 6 eggs total) with cottage cheese (should be about 470 - 550 each) And coffee and tea and shit like that, trying to keep it low sugar though. Whats the amount of calories do you think im getting? Cus I think im doing between 1300 - 1600 and weight not really going down. I'm 6ft 194 pounds want to be 175 by summer. Doable?
>>35941778
Okay man.
>>35944181
>Cus I think im doing
>think
Count your cals idiot. Do it properly or you'll fuck up.
>>35944195
i am counting but i am doing it based off values i find on the internet, I don't have food scales to measure everything out thats why Im eating as simple as possible. s
>>35944266
You can measure the eggs and cottage cheese pretty well without weighing it, and most food stuffs have labels so you can calculate from there. Why no vegetables? Why no fruit? You are getting very few micros in your diet, dude.
R8 my meals for the week. Each one is ~400 calories and 50g protons.
>>35944362
I want your papaya. No homo.
How come you guys eat rice while cutting? Rice is a lot of calories.
>>35930969
>California
>Winter doesn't exist
Fuck, I hate being hot
>>35944423
Same. It's goddamn 85 today and I see commercials where it's snowing, almost like mocking me.
only eat when you need to. it doesn't matter how much you eat as long as you restrict your appetite to basic necessities. oh, and plenty of water + cardio.
So I've been bulking for a couple of months and figured out I feel the need to cut now — been eating 3500-3600 cals a day for the last few weeks. In transitioning over to a cut, should I cut calories a little by little, or would I be fine to just drop straight to, say 2800 (round about where maintenance is)?
There are 3-ish weeks between the pics. Ive lost 5 kg during that time.
Am i Cutting too fast or is it fine?
Only Thing i have noticed is that i finde a bit harder to focus sometimes, but i was told that, that was normal.
My cutting pro-tip: don't eat.
>tfw when 2nd week cutting and bench went from 275 to 245
how do i deal with the feel bros, i literally came home ate a huge bowl of cereal and ate two dinner portions. I was doing do good with my cut too, went from 208 to 200 :/
>>35944313
yeah i do get some vegetables with the eggs, i dont really get explosive massive anus rupturing shits so I guess my fiber is fine. But either im making some serious miscalculation but 1400 calories seems like a awfully low number for someone my size.
>>35944851
It does sound low. I recommend recalculating and to use several calculators to compare. They're not completely accurate but can give you an estimation.
>>35945022
thanks senpai, if I still cant into maths I guess ill just keep dropping the number for myself, cus if i count 1400 and its actually 1800 I can just keep dropping it until I see what works. It's just I used to cut at 1400 before and got to like 160 pounds, then went up to 200pounds using same logic and eating over 2000kcal, now using same counting I always did I can't seem to drop weight and get down to 175
>>35930613
Mate, eat alot of kwark (idk hows it called in english) and other types of food with very little calories. So you can keep eating and feel full. Kwark has also a lot of protons
>>35945085
Why are you yo-yo dieting? Your current diet is obviously temporary judging from the monotony of it. Is this what you have done before?
>>35945160
nope, isnt temporary, I kinda enjoy eating simple at this point, I also get shitfaced atleast once a week so that probably also doesnt help with weight loss. Not really yo-yoing cus I was 160 like 1.5 years ago, was kind of slowly dirty bulking to 200 after that
>>35937349
go away Kino
>>35945188
I recommend checking your cholesterol frequently. Good luck, I guess, baka senpai.
>>35937758
>don't do cardio during a cut
what the fuck
Keep your routine the same as it was when you were bulking and only lower the volume/frequency when you absolutely have to in order to improve recovery.
Refeed once every two weeks at the start and then once a week near the end of the cut. Only eat up to 200 calories over maintenance during a refeed. I feel this helps energy levels and absolutely helps mentally.
Anybody have like low libido/ no boners? Is this a thing?
