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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Food-Nutrition-Diet General
ITT: we post recipes/meal ideas, argue about nutrition, and talk about our diets.
You can also post cutting/bulking feels, progress, CBT, etc if there's no other thread active or if you just want to post it here.
Tripfagging allowed if you want to.
I'm going to try and make this a daily thing.
How do I become not a lazy shit
I would love to be a first reply
If I'm trying to lose weight as a fatty and I havent started lifting I should eat low carbs/high protein/moderate fat while on a deficit right?
I feel like I eat too many fruits and that's why I haven't been able to lose too much weight
Also what are some good veggies to eat while trying to meet the above macros? Broccoli and spinach are a must, and I like Brussel sprouts but what else?
What are some other meats I can eat besides chicken and fish?
What's a good way to prepare canned tuna to make it less dry than dousing it in mayo?
>>37232943
What are some good salads? Made a big Greek salad but would get sick of it if I had it everyday, anyone got anything with mint and cous cous?
>>37232943
So what are you bros eating? For me it's just one whole chicken breast (grilled) and (microwaved/grilled with butter) frozen veg (broccoli, cauliflower , carrots). Tastes good but I've used a lot of oil/butter and this makes me feel bad.
>>37232952
Struggling here as well, but if you tell me what you mean exactly I might be able to give you some advice. Do you mean in a meal prep kinda way?
>>37232982
Generally if you just eat lower carbs if you are not working out but want to lose weight you should be fine although I would advise exercise as soon as you can and then protein becomes a bit more important. As for veggies try bell peppers, mushrooms, sweet potatoes, asparagus and big bags of frozen veggies are good and quick. Best of luck Anon!
I'm on a cut and I recently started eating some 250-300 kcals of carb heavy things towards the evening.
I swear it's making me feel less hungry and more energetic.
>>37233035
Thanks
I'm gonna start lifting with a buddy who already lifts very soon, and I've been doing cardio the past week with the intention to do it daily
I'm also not sure if I should continue eating at this deficit as a lift. I'm 5'10 180 and my tdee is something like 2300 kcal but I aim for 1500 and sometimes eat fewer
>>37232982
>I should eat low carbs/high protein/moderate fat
kinda, yeah, but the most important things are that you
>1. get your protein
>2. eat at a caloric deficit
unless you're looking to do a low-carb diet like keto, it shouldn't matter that much, especially if you eat clean.
My former dietician recommended half a kilo of fruit a day (or, alternatively, two bananas), and this was on a 1500cal diet.
>first week of keto
>on a real tight budget
i am so bored of eggs and fish
chicken is the only meal i look forward to. diced, roasted well, veg, shit tons of spice
what other cheap stuff can i add? thinking tuna and cottage cheese. i already eat like 6 chicken fillets a day, can't add any more
>>37233076
Thing is, I was eating at a deficit and haven't really lost too much weight the last 3 months. I was eating a shit ton of carbs tho, like a smoothie with a banana, a few strawberries and a handful of blueberries, then a salad for lunch and most of my snacks tended to be carb based. I didn't eat much rice or pasta tho, so I was thinking I was still eating too many carbs and not enough protein
>>37233062
Honestly I'm no expert but get creative with food and remember working out is always better then not working out
>>37232982
>What are some other meats I can eat besides chicken and fish?
lean beef (that you can also ground up and make hamburgers), you can occasionally have pork too, it's just fat. just make sure you watch your macros/cals. basically any meat, preferably quality cuts. for example I occasionally like to treat myself to some lamb/mutton.
>>37232943
>Having two separate, smaller boxes sitting snugly inside a larger box
That is some very organised meal prep.
I'll kick off the progress.
I'm 5'9 and hover around 162lbs. I'm cutting on 1,600 calories per day right now.
My goal is 10% body fat but I've been stalling pretty hard for the past few weeks. What % do you guys think I'm at now?
>>37233118
realistically speaking most people tent to either
>underestimate how much they eat
>miscalculate their BMI/TDEE/deficit
especially when starting off.
calculate everything again carefully and track EVERYTHING you eat for a while. try to have some sort of structure to your meals so that in time it gets easier to approximate how much you've ate/ need to eat.
something like
>morning: protein shake
>snack: fruit
>lunch: chicken, veg
>snack: fruit
and so on.
as /fit/ will gladly tell you, it's physically impossible to eat below your TDEE and not lose weight (with the exception of small variations due to water weight).
also be aware that your TDEE changes as you lose weight, meaning the less you weight the less you need to eat. so keep recalculating every month or so.
watch out with those carb snacks and track them. I'm willing to bet they are at fault here. for example one of my favourite snacks is a croissant with chocolate filling. only one of those is about 500cal, more that enough to utterly destroy your calorie goal for the day.
>>37232982
>What's a good way to prepare canned tuna to make it less dry than dousing it in mayo?
I just get the "shredded, with oil" cans. It's usually just a bit of soybean oil and water. Not much of it will be left after you drain it. Check the macros if you're worried. Probably better that drowning it in mayo.
For me personally it's:
>shredded in oil = delicious, drain and eat
>cunk/soild in water = digusting
>>37233191
Honestly I don't know what advice to give you. You seem to be eating at your BMR right now. How does your training look like?
Maybe look into PSMF. Read Lyle McDonald's Rapid Fatloss Handbook. Like with SS, you can find a bunch of information online about it, but it'll never be the same as reading the actual book.
>>37233004
After a few years of dieting on and off I haven't found many salad that I like, so here's what I do instead: make a salad with only one (or two) veg, examples:
>lettuce, oil, salt, vinegar
>tomatoes, white cheese, oil, salt
>sauerkraut, oil, plenty of pepper, little to no salt
>radishes, sliced (very thin like chips. use a vegetable slicer and try not to cut your fingertips off), oil, salt
It may sound bland but I swear it's tasty. Try it. At least, this is what works for me.
bonus: https://en.wikipedia.org/wiki/List_of_salads
does anyone else snack on frozen fruit straight from the freezer? it satisfies that craving for something sweet, crunchy, and cold at the same time.
I tend to wake up with low blood sugar / mad sugar cravings so I'm just gonna get a shitload of frozen raspberries to eat in the morning.
btw raspberries have the highest fiber content of any fruit afaik, they're also very low-cal.
Recommending Chanko Nabe (sumo wrestler soup) for recomping or bulking (even cutting if you leave carbs out). Full of protein and goodness. Easy to make. Tastes umami.
>>37234666
Got a good recipe or is any I find gonna be good?
>>37232943
Can you make kebabs like that in the oven?
What cut of beef should I buy for that?
Marinade or nah?
>>37234612
>put like a cup of frozen blueberries in a bowl
>add a little milk
>stir
it turns into something like ice cream
>>37234612
Frozen blueberries are GOAT
>>37235303
Look up Alan Thrall's recipe
>>37233428
What are the typical foods you consume on PSMF? I can't even think of some means of eating real food without going over 20-25g fat. I prefer not to eat canned tuna every day.
What do you guys usaully eat for lunch? I have my dinner and breakfast planned out by I never know what to eat for lunch.
>>37235579
I've been cycling PSMFs for 4 months now. What works best is eating the same few things over and over again.
Personally, I go with:
>100 grams of whey (~100 g protein)
>.5 - 1 lb (50-100 g protein) chicken breast - brined and grilled
>Thinly slice red/green cabbage & 1 red/yellow capsicum
>Grate 1 cucumber and 1 carrot
>Combine dijon mustard, apple-cider vinegar, light mayo, and caraway seeds for dressing
There have been many days where I just go with straight whey - as long as you keep up on your vitamins/fish oil you'll be fine.
>>37232982
I know you are OP
>>37235436
Thanks, seems easy enough
How much should I worry about fat and sodium intake? They aren't bad fats like from pastries and Bullshit like that. Just peanut butter and nuts to help get my protein. I only consume about 70 grams.
>>37235693
Kale salad my man with cashews and tuna or chicken
>>37235888
eat less peanut butter. shits not great for you man
I tried that Chicken and salsa crockpot thing I saw an anon post on here a while ago and it was goat. Super easy too which I'm all about.
Just put a few chicken breasts in the crockpot, dump a jar of your favorite salsa in, and let it simmer for 6 hours. It's so tender
U guys weigh your chicken breast before or after cooking? I do it after since it will lose its water con tent during the process. Also anyone know the difference between white and brown rice? Brown rice is extremely expensive in my area. I buy 50 pounds of white rice for 30 dollars but the same bag is 80 dollars for brown rice. Is it really worth the investment?
>>37233104
>first week of keto
>i am so bored of eggs and fish
Two months in. Buy a set of spices, shit doesn't get easier. I've learned quite a bit about pork/beef roasts and cheeses since I started.
Make sure those are fatty tuna and dark meat, too much protein fucks up keto.
Anyonw have any good videos on nutrition and how the body works?
>>37235717
I see, thanks. Likely I'm gonna have to eat lots of canned goods (don't want to take 4 scoops of whey a day). Shrimp I heard is good too, albeit expensive.
>>37236061
herbs, spices and learning to use aromatics like onions, carrots, celery, garlic, etc.
also marinades and sauces.
Who /homemade pizza/ here?
>>37236008
i weigh before since i assume the nutrition facts on the pack are for raw weight.
even if the water cooks out, it's still going to be the same macros when cooked. the protein doesn't evaporate, brah
since the weight varies so much depending on how long/how you cook the chicken, i think raw weight is more accurate.
>30 minutes before bed
>mfw cup cottage cheese + tbsp berry preserves
If this shit didn't have so much sodium I'd eat a container a day
>>37232943
How are those DIETS going for you BETA MALES? Maybe if you had ALPHA genetics like ME you could eat PIZZA all day. I'm on my FIFTH box of PIZZA today and in no end of sight and I still have a nice FACE, good FRAME, and 6'4" HEIGHT. Tell my GYMCELS; when you lose all that FAT will it have been worth it? While you were losing WEIGHT; I've been fucking your CRUSH all day. You think she'll ever go back to your UGLY ass self? Think again TURBO NERD.
Anyway buy LOSERS I got some more PUSSY to CRUSH.
>>37236387
You're basically limited to whey and a bunch of shit-eaters:
>Whey
Highest protein per calorie, moderately expensive if used as a primary source
>Chicken Breast
Basically your bread and butter, generally cheap as fuck, brining + no/low calorie seasoning + bbq
>Tilapia
Almost as much protein per calorie as whey, frozen fillets are cheap but taste like shit, fresh can be expensive
>Swai
Just about as much protein per calorie as tilapia, cheaper but because you can't fry it or use oil to cook it the taste/texture can get to you
>Shrimp
Fantastic with a little pam in the pan, garlic, lemon juice, and paprika, great protein per calorie, also expensive
Vinegar based salad dressings, or very low calorie dressings, are gold.
Simple cutting method
https://www.youtube.com/watch?v=fae8gvRiiCM
Anons, I can't find lunch foods I enjoy. I worked 9-6, and I normally just grab a quinoa salad from work (carrots, cucumber, a little feta cheese, and some olive oil), but I'm starting to get bored of it. It's the healthiest thing they serve at my work's vending (I take advantage because I get free food every day), but I need something new.
Any favorite quick lunch recipes?
>>37237345
thanks for the laugh anon, always appreciate ya
For breakfast i had a chocolate croissant, some ice cream, 4 buiscuits and 2 buttery bread... Feels so good and I'm not even on a cheat day
>>37237345
>skinny bitch
>alpha
kek, fucking mesomorphs disgust me with their lack of strength to rip horses apart.
>>37232943
I'm trying to gain muscle and lose fat at the same time as I'm assuming the whole "bulk then cut" thing is a meme and I don't wanna get fat. Am I never going to make it or is this a good idea?
Today I tried my oats with just salt.
It's never been more like semen.
>>37237526
You are going to have to monitor your diet more closely than those bulking and cutting.
Establish what your maintenance calories (including your workouts) are, and make sure you're hitting your protein and fats requirements.
>>37237511
Lol who do you think fucks more between those two men?
>b-but muh big muscles and big strenght
Strenght and muscles are useless in society nowadays except for athletes and aesthetics and that "skinny bitch" is more aesthetic than your fatass powerlifter
>>37237526
depending on your body type.
mesomorphs can do it on any diet
ectomorphs need a focus on one basic ingredient, so either high carb low fat or high fat low carb diet
endomorphs can only do it on a high fat low carb diet, due to their inability to process carbs
of course, if you are a mesomorph or an ectomorph, don't do cardio, you will burn all your gains
and if you are an endomorph, you need to do cardio
>>37237425
Moderate Kek
That's
>>37237552
>Strenght and muscles are useless in society nowadays
haha, found the skinny shitter, many jobs require strength, not everybody is on autismbucks like you fag
>who fucks more
the one featured in a tv series of course, what are you retarded?
>early morning gym sessions
>oats take an hour to settle in my stomach
>can't drink coffee any more (triggers ticker trouble)
what do you guys consume before early morning lifting?
What do you reccomend for me?
>>37237609
fruit and water
>>37232952
To break a habit, i.e 'lazy shit', takes 21 days of doing the other stuff. Just don't be an OCD'r about it.
>>37236061
I'm doing something similar. A cheap, and tasty as shit meal is chicken curry, if you're into that kind of thing. I love it. It's hard to make chicken breast taste like anything other than an old tempurpedic mattress, even with shit loads of spices imo. garlic, onions, fresh ginger , fat free geek yogurt, cinnamon, chile powder, curry powder, water. all in a pot, simmer that shit, and the chicken is tasty and moist, it's full of flavor, and it's got a good spicy heat to it. It's cheap as fuck, and easy to make a ton of it.
>>37237703
meant to respond to >>37236061 woops
>>37237530
tell us more about how semen tastes
>>37237345
niceme.me
>>37237320
think they make a lower sodium version. Not as good tasting, but you get used to it
>>37232943
What's the best way to figure macros for a large recipe? I made a lean ground turkey chili, but scaled the recipe up a bit to last through the week. I have a recipe book with the exact recipe that lists the macros of the original... but it doesn't list the weight of one serving....
>>37237758
Math?
>>37237790
fucking awful at maths. How should I figure it out
>>37233123
Nice attempt at making taking a cute insta photo bro, i love you
>>37236768
PIZZA
>>37237802
Divide by 11
>>37232943
what are some foods that make you feel full?
worst part about dieting for me is the constant hunger
Chicken, avocados, rice and vegetables
What else do you need, two hours cooking got me this
If you skinny fat fucks can't muster the will power to just cook for two hours a week you're hopeless
>>37237802
You'll need to know algebra, trigonometry and calculus before you can add up calories. Guess you're just domed to never make it.
>>37237923
Psyllium husk fiber supplement taken with a large glass of water, and an orange or can of green beans whenever you feel hungry. Eat three meals a day and go for a long as possible without eating when you wake up. Large glass of water 10 minutes before you eat a meal. No snacks between meals, aside from the green beans, orange and fiber powder. Buy plain, ground psyllium husks, they're virtually zero calories since it's mostly undigestable fiber carbs. Drink lots of water or be constipated. This makes cutting easy.
Prep healthy meals in advance so you're not tempted to break protocol.
Whole grains, like oats or farro
Beans
Protein
Fatty meats
Fibrous vegetables
Low-cal soups
Prunes
>have completely cut off juice and soda over the past month
>>37237980
>24 meals
how do you get it to last longer than 3 days without tasting like shit?
Protein fluffing. I did this while I was on a cut. This is amazing. Fills you up.
https://www.youtube.com/watch?v=oR3Z028prSU
>>37238099
Soda is deadly. There will come a point where you fall in love with water. I love fresh squeezed juices and all, but nothing gives me the same satisfaction as an ice cold glass of water on a sunny day. Well done brah
>>37238110
This
>>37238099
Ayyyy
This was easier than I expected, though the cravings were rough the first two weeks. Used to drink a 2-liter of Pepsi every day.
Cigarettes next.
>>37238265
What app is that?
>>37233123
work mate dyel?
>>37238083
woorrrrrkkkkk mattte do u even liiiiiiffffftttt
>>37233123
looks good man
mediterranean?
>>37237345
DO YOU THINK YOUR WU TANG SWORD CAN DEFEAT ME?
Rate my diet / suggest changes, currently just maintaining my current weight and gaining strength
>Breakfast
3 eggs
bagel + butter
2 strips of thick cut bacon
>Post Workout
2 scoops of whey
banana
>Meal 3
Chicken Breast
2 cups of cooked rice
Cup of Broccoli
1 egg
>Meal 4
Cereal + Milk
1 Cup of Greek yogurt
I eat 1600 calories a day (cutting), almost every day eating the exact same shit. Rate my diet:
Lunch - oatmeal and an apple
Dinner - 14 oz (+/-) chicken, 1 serving of pasta, 3 servings of frozen veggies
Snacks - 2 scoops whey, one greek yogurt and/or one serving of unsalted nuts
Any recs for other things to change it up? Good cutting snacks? Any other good clean low cal dinners or should I stick with the basics I have going?
>>37238266
7 weeks. it's kind of garbage because you can't continue after the 7 weeks are up. Apparently studies that show that to be the average amount of time to form a habit
>>37238346
too much egg for me
if it works for you it's fine, looks pretty balanced
I'd switch the rice for brown rice (assuming you meant white rice) for them complex carbs and some eggs with cottage cheese, but hey that's my tastes
overall 9/10
>>37232943
>eating 5 day old food
jesus you fucking people are fucking lazy
>>37238346
More vegetables, more healthy fats, replace those shitty carbs with oats, legumes and sweet potatoes
>>37238099
>tfw haven't drunken a drop of soda since I was 14, 20 now.
Am I special /fit/
>>37238395
Drunken is an adjective you'd use to describe the state of your mother during her pregnancy. The word you're looking for is drank.
yesterday
>breakfast
whey
oats
peanut butter
chia seeds
50p/48c/32f
>lunch
green lentils
minced meat
carrots
a bit of candy lol
53p/105c/18f
>dinner post workout
brown rice
chicken breast
52p/146c/7f
>before bed
french fries
minced meat
frozen veggies
46p/56c/30g
>>37238354
Im going to buy Cheerios as a snack alternative. I would do Honey Nut, but too much sugar. I can eat a handful of Cheerios when Im craving something. Cuts going great tho, cant believe I lost 20 pounds in a month.
>>37238502
S.a.v.a.g.e.
Mayo + water ≠milk.
All my life I thought mayo was creamed milk. It actually has eggs in it too.
>>37239012
you fucking retard
>>37238901
>This is all the food anon has eaten since April 20
How is Auswitch?
>>37239026
just an example of what i eat on a regular basis
>>37238110
Not that anon but food doesn't go to shit as quick as people think. I put three days worth of meals in the fridge and the rest in the freezer. It makes very little difference other than the frozen chicken sometimes goes a little dry if I reheat it a minute too long or some shit.
>>37232943
how important are carbs?
i am not on keto but i am eating like 1200 cals a day and use dark meat from chicken since its really cheap for my protein. this leaves no room whatsoever for carbs.
also how bad is it to eat 1 30 cal icecream every day if i stay below 1200 cals?
i was really busy this past week and skipped 2 workouts in a row. i am going again today but my last workout was 1 week ago. how detrimental is this when i am cutting so hard? has my body started eating away my muscles?
the past 3 months i only lost a little bit of strength while i lost 1.1 kg a week, but i was very consistent with going to the gym 3 times a week.
Also any chance on a BF% estimate?
>>37235727
dude that just doesn't make sense. look at all the replies I've given him. whatever tho I don't care.
>>37236008
>>37236809
500g of raw chicken breast is about 350g grilled. if you weigh it raw, look up the raw nutritional information. if you weigh it cooked, look up the cooked info.
>>37239012
bruh you can't be serious. mayo is an oil-in-water emulsion, with egg yolk as the emulsifier.
>>37239049
Training or not training while in such a high calorie deficit isn't going to make that much of a difference. Protein intake will determine how much muscle you are going to be losing.
Strength training low volume will help retain muscle but you should keep it to tops 3 days a week.
Either or training really wont do that much for you if you think about it logically. If you are in a calorie deficit, your body wont recieve the nutrients required to build muscle, ripping your muscles down while in a large deficit will do more harm than good (which is why low volume is optimal here) IF anything the strength training just keeps your CNS up to par.
If your goal is fat loss 95% of it will be nutrition. The lifting should play a secondary role, even one day per week is sufficient enough in those types of calorie deficits.
Lifting really only comes into play when you are eating in a slight calorie deficit because you might see a bit of recomposition (though you will hit a wall with it) or if you are eating in a calorie surplus because then you will need to lift to create growth.
>>37232943
Poorfag reporting in.
Do organ meats (kidney, liver, heart) have the same complete amino acid profile as muscle meat? Are they viable sources of protein?
Also, are there any potential dangers associated with consuming them as a staple proton?
Thanks, lads.
>>37239139
dont eat liver enmass, way to much vitamine A
hearts are fine.
I'm skinny and bulking.
I have to eat at five guys twice a week, whats the best to get? Should I start getting lettuce instead of buns on burgers?
>>37239190
Thanks man. Anything to worry about with kidneys? And are all three complete proteins?
>>37233004
Salad that I never get tired of: shredded chicken breast, avocado, spinach, lettuce (something with crunch), parmesan, a bit of mayo based salad dressing (i use caesar).
Sometimes I add tomatoes, olives, cottage cheese, really depends. But the base is always the above combo, SO GOOD!!
>>37232943
How are you guys preparing sweet potatos? I made them for the first time and I bioled them. They turned out ok but a little too soft.
Also I made brocolli not disgusting by adding lots of soy sauce. But with that they actually taste pretty good.
>>37239280
Bake them
>>37234612
I literally did that last night with blackcurrants, felt like a pleb and wondered if any1 else does that as well.
What's your opinion on fasting?
Obviously not for ripped gym rats, but for regular people who just want to eat less toxic shit.
>>37239364
>just want to eat less toxic shit.
Why not just eat less toxic shit then...
>>37238502
Drunk. "I have not drunk any soda." "I no longer drink soda" "Previously I drank too much soda"
>>37239049
Dude, shave. You look like a fucking badger. Or Sid the Sloth.
How do you bulk cook meals for the whole week?
Any resources / shopping lists / budgets / recipes?
>>37239431
Idk man, I've read somewhere that it could help your body clean itself. I'm still wary because I don't want to starve for bullshit.
There's a funny pics that gets reposted often, I think it's a snapchat shot of a stove with chicken breasts being cooked all over the stove, without a pan and making a big mess, can someone repost it?
>>37233004
Salads are inherently shit. Just add oil, vinegar & salt 'till it gets some taste.
>>37238346
Clean bulking or just bulking? That doesnt seem like a maintaining diet
Anyway,
I'd remove the bagel + butter and get 1 toast per egg @ tops
During lunch time I'd remove that egg and add something else.
And meal 4 is what makes me think you're 5,2ft.
Overall you eat too much unnecessary fat & your last meal of the day is mostly carbs (I would eat some fish or lentils instead of the cereal + milk)
This seems like a good general
I went to a party last night and ate a vow of munchkins and ciniminrolls
>>37239604
/fit/ told me that shaving you body is for faggots.
so i guess your right.
do i shave my arms and legs to if i shave my torso ?
>>37239621
What I do/use
- Rice cooker (is a must buy and will save you a lot of time) + multiple cups of brown rice + frozen brocolis and carrots on the steam tray, you don't even have to check the water/stove it's all automated and is delicious, cheap ones work perfectly, can also use it to cook lentils, quinoa, couscous, bulgur... which are underrated and good for variety's sake
- Hard boil dozens of eggs in a big pot, for breakfast, they stay good for one week with the shell
- If you have an oven, fill the tray with chicken breasts, use different spices and sauces, I think other anons recommend a crock pot/slow cooker
- Also prepare potatoes/sweet potatoes, fresh pasta, beef, fish, beans, avocados, bellpeppers, onions, tomatoes
- Store everything in tupperwares, put in the freezer except for the next couple of days, every morning take out new meals from the freezer so they have time to thaw in the fridge
Then don't forget fruits, cottage cheese, nuts, oils, cheeses, whole wheat bread, pork cuts for other meals that you don't need to cook
how much salt should i eat every day if i am aiming for a long living diet ?
>>37239954
depends on the person
>>37238110
3days is max i'd let it in fridge,after that it will go bad probably
>>37239983
so give me a sample person
or me
175cm
71kg
male
virgin
Is it OK to eat canned salmon everyday, good asf
>>37237703
>tastes like mattress
1. Buy different brand chicken
2. Learn to cook it
I do 4 to 6 minute (depending on piece) a little George Foreman. If you're cutting into it and you could swear it almost might be just the slightest bit pink all over, but it's not distinctly pink in the middle you've almost got the perfect time. Get this right and is juicy and flavorful. I just use a bit of pretzel salt sometimes to enhance the flavor, but really the brand makes the most difference.
>>37237998
>not using volumetric differential equations
What are you, gay?
I don't count macros anymore and don't really care about cutting/bulking.
Just eat breakfast, lunch, dinner and two snacks a day. Breakfast is always oats. Lunch and dinner is rice/pasta with fish/chicken/beef. Snacks are usually one carb heavy, like fruit salad and one protein heavy like quark.
If abs start fading or my strength is suffering, I'll adjust my diet.
>>37238099
>give up coffee for bottled Starbucks
>give up bottled Starbucks for soda
>give up soda for water
>everything but water now tastes like chemical asshole
In any case, good job.
>>37234612
>tend to wake up with low blood sugar / mad sugar cravings
You need to evaluate what you eat at night. I have a dixie cup of chocolate milk in the morning and am foods till like 930 or later, and it's actual hungry not lie blood sugar. The south beach diet book has a good section /description on this.
>>37235693
Exact same thing as dinner
If I'm on a cut and only trying to maintain my gains how should my macros look? My problem is that I bike a couple hours everday, so all those extra calories I'm burning should only be replaced with carbs? Should I even eat at a defect if I'm doing that much cardio?
>>37232943
This is borderline /ck/ but /fit/ are the experts on oats.
I'm planning to use this guy's methods to cook my oats:
https://www.youtube.com/watch?v=tqtf6k03m88
As per the method, I'll be storing some oats in storage jars overnight.
Does /fit/ have any recommendations for what types of jars I should buy? I'm giving Barnett's a visit later today.
>>37240857
just buy rolled oats and microwave with water for 3 minutes easy as fuck fuck frying them in fat
>>37240917
whats the difference between roilled oats, steel cut oats and normal oats ?
>>37240952
rolled oats are rolled quick cut oats are chopped more and pre cooked and digest faster
>>37240967
so which are nutritious and /fit/ approved?
>>37240981
personal preference but i prefer rolled as they are cheap and easy to prepare
>>37240952
Steelcut are less processed, and therefore superior to all the others.
So the consensus is that keto is good for cutting but not an actual healthy diet because of how badly being in a state of ketoacidosis dehydrates the body?
>>37239364
>>37239622
If you want to do it for detox purposes... don't. There's no such thing as detox btw. It's pseudo/bro/momscience. Your kidneys and liver do all the detoxing for you. If you want to help them, stay hydrated and don't put too much bullshit in your body in the first place.
If you want to do it to restrict calories, then it's awesome. Look up Intermittent Fasting or the Warrior Diet.
Personally I do 24h water fasts sometimes because I like to fast and I also do them when I feel guilty for eating too much. Sometimes people (me included) do fasts just because, kinda like they do meditation. Other times I just like to hit the gym fasted or generally do a sort of Warrior Diet, because that's my personal, natural way of eating and hence the one I feel most comfortable doing.
>>37240250
Good approach if you know your shit. I'm trying to do the same right now. But imo you need a good knowledge base in nutrition and at least some experience with "dieting" for that to work.
IIFYM wether bulking or cutting.
For this summers cut I went with intermittent fasting as well. Worked like a charm.
This is the third time in my 2 years that I've been this low BF, but the other two times were miserable, eating meals that never left me satisfied be it due to taste or volume.
I eat homemade versions of cheesecake, pizza, rice krispy treats, carrot cakes (all cakes rly), donut holes, fried chicken, tacos, biscuits, cookies, basically everything that is supposed to be off limits. The essential thing is learning how to look at traditional recipes and knowing how to substitute fat-rich ingredients with other ingredients that won't compromise taste/texture. Seriously no need to eat shit tier brofood every day driving yourself insane, thinking that's the only way to get 150-200g of protein without exceeded your calories.
Pic related, cinnamon roll flavor cheesecake. Full dinner-plate sized cheesecake = 600 calories, 80g protein, endless flavor combo's to play with. PB&J and this cinnamon roll are my fav's, but blueberry, triple chocolate, Oreo, and strawberry have all been ridiculously good as well.
>>37241952
Few other flavors mentioned. Every bit as thick and creamy as store-bought cheesecake.
Base recipe:
2x 80 calories Light n Fit Fat Free Greek Yogurt (diff flavors make for fun experimentation)
10oz Fat Free Cream Cheese
1/2 Cup Stevia in the Raw
92g Liquid Egg Whites
1 scoop protein powder (preferably a whey/casein blend as it bakes better than whey isolate)
1 tsp vanilla extract
1 tsp baking powder
Blend all in a bowl until thick batter, small chunks are okay but ideally as smooth as possible.
Pour into 6x2 cake pan lined with parchment paper (instant cleanup, no sticking). Tip: Loosely drape sheet of tinfoil over top to ensure top layer stays moist.
Bake at 325F for 30 minutes, drop temp to 200F bake for another hour. Remove from oven, frdige for 3 hours or freezer for little over 1 hour. Eat entire cheesecake(s) every day while friends/family are jelly of your diet and results.
That's your base and will result in a very tasty cheesecake as is. Get creative with mix-ins or toppings to take it to the next level.
240 pounds
trying to get to -200
6'3
I worked out a few times, got really sore, got a cold, got even more sore, and now I'm still not 100% from the cold, but sore as fuck. If I try to do a pull up, my stomach feels like it's going to tear near the top of the stomach before the chest.
>>37242324
kill yourself
>>37239214
kidneys smell of piss no matter what you do
I shudder to think what they taste like
start away
>>37241309
keto puts you in ketosis, not ketoacidosis which is completely different and dangerous.
back to the reading board for you.
>>37242062
Please share more
>>37242722
Ate this whole large pizza last night. 875 calories, 116 grams protein.
Fast Homemade pizza crust:
2 scoops unflavored protein powder
1/2 cup all purpose flour
1/2 cup plain fat free greek yogurt
56g fat free shredded cheddar/mozzerella
Italian seasoning
2 tablespoon minced garlic
1 tbsp onion powder
1 tbsp garlic powder
1/4 cup Prego Light & Smart pizza sauce
(optionally mix in 2 tbsp calorie free Walden Farms Pancake syrup if you like your sauce sweet like Papa Johns)
Mix all in bowl, transfer ball of dough to pan, flatten into pizza crust.
Bake on 400F for 10 mins, remove, top with:
1 serving (17) turkey pepperoni
Another 56g shredded mozzerella/cheddar
Any other toppings you want, I went with green pepper and chopped onions, low cal high taste.
Back in 400F oven for 5 more mins , remove, eat like a god damn king.
Also, you can skip all the toppings and just eat it as Cheesy Garlic Bread, dipped in the same pizza sauce, is amazing.
>>37242941
>>37242062
damn this nigga got tricks
>tfw the Dukan diet actually recommends using liquid paraffin as salad dressing WHAT THE FUCK
what the fuck is up with this diet anyway?
>>37243226
>1872
>not eating vasoline on your salads
What do you guys eat at work? I only get 1 30 minute break and we have a cheap ass microwave that barely heats shit. Im just not sure what to start bringing. Ive been skipping lunch and eating more for morning and nights.
Best books on nutrition and dieting?
I started weighing 257, read up on calories and macros, decided to set my cals at 3000, macros at 263p 300c and 83f in myfitnesspal. My weight has stalled at 251 now for a couple weeks. Should I change my calories to 2750 and keep going?
>>37241952
>>37242062
>>37242941
Breh, you're just now revealing your power level?
Fuck give us more I'm saving all of these.
>>37243810
Cold chicken
I eat sliced deli meat like potato chips.
>>37243898
the sticky
>>37243923
>>37243923
3k seems way high but I don't macro.
>>37237655
I don't believe that 21 day bullshit thing.
A long time ago, I tried running a mile every day for 21 days and as soon as the 21st day was up, I stopped.
And I was so happy to stop.
Because I fucking hate running and its boring.
>>37243923
calculate your BMR and report back. but yeah you could even try going as low as 2500cal.
whey/oats/milk ratio? also best way to microwave.
>>37244213
I got 2100 cals which doesn't seem correct. I calculated the 3000 cals based on the info in Eric Helms book and it worked I lost 6lbs.
Thing is I'm not a novice and I don't want to lose the weight rapidly. I squat and deadlift 550, bench 350 and I would like to keep as much strength as possible so I want to do a very slow cut
>>37244289
give me your height, sex, age.
>>37244289
also theoretically if you do strength training and get your protein you shouldn't lose much muscle mass/strength. or at least, that's what PSMF is based on.
>>37244328
6' 26 male
>>37238502
>0 relevance to what I said.
>random insult
You have to go back
>>37244372
iifym.com says your bmr is 2000, another calculator say 2300. so your tdee should be around 2700-3000. the fact that you're stalling for a long time on 3000cal also puts your TDEE at about 3000.
If I were you I'd drop to 2500cal and see how that affects my performance. If it does go back up to 2750. Either way good luck.
>>37234666
>>37235436
How big of a pot do I need?
>>37244472
Sounds good ill do that
>>37244428
>triggered
>>37237345
>turbo nerd
>>37238083
>Fatty meats
If you eat lean, you kill two birds with one stone. Less unhealthy, less calories.
>>37243095
>>37244049
Sorry slow on the responses, up and down from the balcony all day.
Here is one of my go-to's that is super-versatile, countless iterations: Pizza Balls, Chili-Cheese-Corn Dog balls, Sweet and Sour Tuna Balls, Bacon Cheeseburger Balls, Chicken Fajita Balls, BBQ Chicken balls, Chicken-Bacon-Ranch, on and on.
Pictured is Pizza-Balls version.
Base Recipe:
-60g Panko Bread Crumbs (or corn meal if doing corn dog version)
-92g Liquid Egg Whites
-1-2 tablespoon garlic powder
-1-2 tablespoons onion powder
-2 Minced Garlic
-1/4 cup chopped veggies (optional but imo Onion enhances all of the various versions)
-84g Fat Free Shredded Cheese (can mix up cheddar and/or mozz depending on the theme)
***150-250 calories worth of whatever your main LEAN meat is (Diced up turkey-pepperoni, turkey bacon, lean ground beef, lean ground turkey, lean hot dogs, Canned Chicken Breast/Tuna is cheap, pre-cooked, stores forever, and I promise it makes no difference compared to cooking up fresh breasts just to turn around and shred for this recipe. Just be sure it's the kind stored in water not oil and drain it first***
-2 Tablespoons Italian Seasoning (works for most flavors but omit if you're doing something like Sweet & Sour Tuna Balls)
***1-2 servings of base sauce (Pizza sauce, BBQ sauce, Vinegar+Ketchup+Brown Sugar for Sweet and Sour sauce, I use 1.4 can of Hormel No Beans Turkey Chili for amazing chili-cheese hot dog version, the choice is yours)*** Avoid temptation to use too much sauce, only 100 calories worth or so, it will make it too wet if you use too much)
Dump everything in mixing bowl, mix with fork or hands, pull out 8 large meatballs, place on cookie sheet.
Bake 375F 17-20minutes. I am not shitting you, these will change your life. Personal top 3 are pizza, BBQ chicken, & chili-cheese-dog.
Total recipe should net out to 600'ish calories for 8 large balls, 60-80g protein depending on version. I eat these 4-5 times a week mang.
>>37241952
>>37242062
>>37242941
>>37244861
god damn I really need to learn how to cook
good stuff lad
Trying the flexitarian diet out, just water and vegetables. Apparently the fastest way to lose weight..Good Idea? Bad idea?
>>37245580
>flexitarian diet
>just water and vegetables
Dude that is most definitely not what flexitarian means.
It's also probably the fastest way to lose your gains. Just do PSMF.
>>37244577
you also kill your test
>>37244861
You should be a personal fitness chef if those are your photos.
>>37245995
Memescience
>>37246089
>>37245527
I spend equal time lifting as I do cooking (each about 1.5 hours a day). They go hand in hand, I found it hard to succeed in one without the other. Can't eat tons of good food without making productive use of it. Can't make gains without good food.
And yeah they are my pics. I'm usually high when I'm cooking, so by the next day I'll forgot whatever recipe I came up with if I don't take notes and pics.
This carrot cake was pretty top notch. 200g protein, 1800 cals. Ate it over two days, although if I wanted to I could have smashed it in one day and still been 600 calories below my maintenance. Crazy.
I eat a lot of chicken, breast, tenders, baked wings.
What kind of beef should I be looking for to do chunks like OP? What about steaks?
>>37246355
I fucking love carrot cake.
I'm not gay, but I'll be your boyfriend if you're a bottom and cook for me
>>37246102
Wow thanks a lot mom but sans your attempt to sound cool using internet vernacular I think you need to fuck off back to the 1970s
>>37238265
thanks anon
>>37247625
I need to hang out on /fit/ for another couple years before I go full homo. I'll keep you in mind though.
Chicken Fajita Balls (with plain greek yogurt for dipping, tastes the exact same as sour cream to me and has that same cool creamy texture, one of mankinds best creations. perfect for tacos, nachos, baked potato's, any time you would use sour cream basically - just make sure it's fat free plain flavor, not vanilla or some other).
>>37247983
What happened in the 1970s?
>>37248215
>fat-free yogurt
maybe you are a fag, tripfag.
>>37248948
At least i'm a 92% fat free fag, amirite anon?
Here are my ultra easy recipes.
>Can of diced tomatoes, can of tuna, onion, hot sauce. Cook on medium until onion are tender, add an egg, wait a bit. You can add cheese if you want (same time as egg).
>Green beans, tuna, schallot, hard boiled egg, garlic, balsamic vinegar mustard a little bit of greek yogurt. Cold obviously.
>Cut a chicken breast in 2cm dices. Mix with mustard and soy sauce. Bake.
Try to cook your vegetables in an oven. Mix them with a bit of olive oil, then bake. It's fucking delicious. You like carrot, slice them in half lenghtways, olive oil and bake.
What do you guys do when your bloodsugar drops? I'm not on low-carb so I just... eat carbs. Glucose tablets usually to avoid over-doing it and because it's convenient, clean, and enters the bloodstream fast. One tablet is 10cal and I eat a maximum of 5 at once, 2-3 times a day max. So worst case scenario is 150cal.
does insulin help the body absorbing proteins
Do u guys freeze the meal prepped meals, if so when do u take them out of the freezer for comsumption. Assuming the meal is chicken and rice.
>>37250444
Deffo. It is literally an anabolic hormone.
>https://en.wikipedia.org/wiki/Insulin
>www.ncbi.nlm.nih.gov/pubmed/16545079
>>37250422
My wife gets low blood sugar. She just needs to eat and snack regularly. Some almonds or small non carb snack every few hours between meals.
You know that carbs and sugar cause blood sugar crash layer though, right? I mean it's why almonds and non, say a cookie.
Have you guys ever tried freezing cooked fish fillets? how did it turn out?
>>37251926
Yeah but only high quantities cause that (unless you have diabetes), the medical term is reactive hypoglycemia. It is also lessened by physical activity. Regardless, I will study that further.
>>37239809
dont shave your body hair it looks fine
idk about your neckbear tho
>>37240052
post pics of your boipucci and we'll be able to tell you how much salty stuff you can take
>>37252522
Not just study, pay attention to what you eat-like when you have a bad crash think back to last foods you ate, when you go longer than expected consider the same. If you pay attention you'll probably see a pattern.
And when you say activity, you mean like regular exercise, healthy activity all the time, not doing something specific to fight or prevent the crash, right? My wife is definitely less suceptible when she's going to the gym, stress had the opposite effect.
>>37239954
All of it. Seriously there is nothing wrong with some salt unless you have some other condition (being fat, menieres disease) or already eat like shit.
>>37253080
Right now I'm eating healthy though, with fruits and rice/oats/etc being the source of carbs. I still wake up with low bloodsugar tho mostly likely simply because I'm obese, and I also get them sometime during the day because I don't really eat many meals, just a couple of bigger ones.
>And when you say activity, you mean like regular exercise, healthy activity all the time, not doing something specific to fight or prevent the crash, right?
Didn't find any details on this but yeah, I guess that's what they meant.
>the effects can be less if one has undertaken a lot of physical activity within the next few hours after consumption.
this was in regards to reactive hypoglycemia in (in non-diabetic subjects by definition) though, not sure what your wife has. Might (and as you've noticed) still apply.
https://en.wikipedia.org/wiki/Sugar_crash
https://en.wikipedia.org/wiki/Reactive_hypoglycemia
>>37238357
Habitchamp is pretty good. You can set the number of days, or just click "forever"
Rate my bulking regimen:
>Breakfast
3 eggs scrambled w/ cheese
3 pieces sausage
2 pieces toast with peanut butter and jam
1 glass whole milk
1 glass pineapple juice
>Lunch
1/2 cooked box Hamburger Helper, assorted veggies added
>Dinner
1/3 large dinner plate turkey (have tons of this frozen I bought on sale)
1/3 large dinner plate mashed potatoes with sour cream and chives
1/3 large dinner plate spinach/ broccoli/ cauliflower
Thinking about throwing a weight gainer shake in somewhere too. I have no idea how many calories this is but it's a lot of food.
Started IF today, is it true that you don't have to watch your diet as strictly as a normal diet, or is this the inner fatty in me trying to weasel out?
>>37253502
>it's a lot of food
are you hungry skelleton mode?
>>37253502
This is not enough food if you are bulking. Calculate the calories.
Anyone got that /fit/ guide to brining?
>>37253502
Nowhere near enough
Turkey is a cutting food, not a bulking food
Replace the glass of pineapple juice with milk
Add in protein shakes
Eat moar
>>37253533
It helps you bear with the reduced calories/volume more easily. That is all. Unless you know a good bit about nutrition (or a lot by normie standards), track your calories and macros.
>>37253533
What is IF anyway?
Nobody ever seems to define it properly
Is it eating normally one day then fasting for the next day?
Is it only eating one meal each day?
I can't seem to find any concrete definition
>>37253544
Yes
>>37253559
Thanks, I forgot to add the glass of milk with every meal. The pineapple juice is to make my semen taste good.
>>37253584
fasting intermittently
>>37253593
good, remember to eat your semen so no gains are lost
>>37252294
bump
>>37253551
Delivered
>>37253775
Works fine. Don't freeze them with shitloads of liquids tho, and don't overheat them after defrosting because they can go rubbery.
>>37239807
>that
>bulking
thats probably not even 2000 calories lol
Who's /mealplanning/ here?
Monday:
Lunch: Tilapia and brown rice
Dinner: Tacos w/ ground turkey and corn tortillas
Tuesday:
Lunch: Ground turkey and brown rice "burrito bowl"
Dinner: Protein shake
Wednesday:
Lunch: Some Chinese food.
Dinner: Leftovers from Monday
Thursday:
Lunch: Bourbon chicken and brown rice
Dinner: Salmon and rice
Friday:
Lunch: Tilapia and brown rice
Dinner: Protein shake
Saturday:
Lunch: Protein shake
Dinner: Whatever I want (cheat day)
Sunday:
Lunch: Chicken and rice
Dinner: Steak
Every meal is with a side of a salad consisting of mixed spinach and kale mixed with blueberries, raspberries, and strawberries.I also eat 1 cup of non-fat unflavored greek yogurt with those same berries mixed with 1 tbsp of flax seed and 1 tbsp of steel cut oats.
>Lots of protein shake dinners
I hate cooking and I still eat the salad and yogurt with the shake so I'm still eating. It's just nice to have a dinner done and gone in 15 minutes.
I prep all my lunches once every 8 weeks and freeze them. Fucking grade A shit.
I am cutting for the first time and i have no idea what is the best app/website for calculating. Also general best foods for cutting? I'm gonna cut the whole summer to get fit when school starts again and then bulk.
>>37254375
When bulking replace tilapia and brown rice with lasagna made with non-fat cottage cheese, turkey sausage, and ground turkey. Friday's dinner is also replaced with beef ravioli and I eat double portions of lunch entree so then I have to cook lunches once every 4 weeks.
>>37253584
There are multiple types of fasting, hece the confusion.
>http://dailyburn.com/life/health/intermittent-fasting-methods/
Here's a list. Not sure how scientifically accurate the rest of the article is.
Also
>https://en.wikipedia.org/wiki/Intermittent_fasting
>>37254396
Calculate TDEE, go for 500-1000cal deficit, track everything using MyFitnessPal.
>>37244861
>Total recipe should net out to 600'ish calories for 8 large balls, 60-80g protein depending on version
i literally almost died
>>37246355
bro share that carrot cake recipe
>tfw you just wanna eat all the food all the time
If I wasn't nutritionally aware I would probably be obese asfuck
>>37254555
Second this
Hook us up, carrot cake bro
>>37254740
>>37254555
bump, im looking for you balconybro
>>37232943
How can I get more fat in my diet? I eat pretty clean (chicken, brown rice, and broccoli for lunch and dinner) and I usually have to add a tbsp of olive oil to my rice, and eat half an avocado just to get enough fat to reach my fat macro goals
>>37254555
>>37246355
fuark do it anon. Gib recipe
>>37255306
Have some nuts
What are you eating brehs? 3 cans of tuna + 1 can of corn for me. Also about to eat 1 and a half lettuce heads.
I overdid it with to oil again to the point where I'm feeling nauseated (not sure if just psychological). Eating some lemon rn. I really need to get this shit under control.
>>37255944
wtf anon, why are you eating that garbage? cook some real food.
>fatty
>been losing weight since january
>down 35lbs from 290 to 255
>could have lost more but keep falling off the wagon
>spent this entire week eating garbage and sugar
I know I shouldn't, but the though of "It's a marathon, not a sprint" and "hey, there's always next week" keeps ruining it for me. Really afraid of stepping on the scale on monday and finding out I've gained weight. Thanks for reading my blog, and remember to upvote.
Can anyone help me with my brown basmati rice dilemma?
1) How do I stop this shit from sticking together, soak it longer? More water? Less Water? At the moment I soak it for 40 mins then let the rice cooker do its thing and then let it sit for about 10 mins, all this while filling the water about an inch over the rice
2) The weight/calorie stuff, the rice I've got says it's 100g uncooked = 377 calories which is fair I guess, so I put 100g of rice in but after cooking because it obviously soaked the water, the rice is now heavier and there's a lot "more" rice than what I put in, putting the whole amount I made into one bowl looks like is way too much as a result. Is it supposed to be like this? Is brown rice that low in calories with the amount needed?
>>37255944
are... are you mentally retarded or just on some wacky fad diet
>>37256206
Why do you say that? Tuna "salad" is one of my fav recipes desu, and tuna is a bodybuilding staple. Corn was my only source of carbs for the night. Imo just the oil was bad in all of this (and even that would be good in moderation). I usually cook tho I just felt like having tuna.
>>37256312
Bruh I just added too much oil. No fad diet, not even low-carb or keto, just caloric deficit. Minced tuna absorbs a lot of oil. That's no excuse tho, and lesson learned.
Funny enough when I ate complete shit I probably could have easily handled this much oil in one sitting.
>>37256358
get tuna in water in stead breh. solid white albacore
>>37256299
Thats basmati for you
>>37232982
I'm literally you atm, suggest spinach or kale, low carb and fulla nutrients. Try a bit of HIIT if you have time, just run flat out for 30-60 secs and rest for the same time multiplied by 1-4 before running. Great for keto, which is what it sounds like you're doing
>>37256299
Much more water to cook it in, starch comes from the rice and saturates the water, followed by the rice. With more water it'll be more diluted and less will end up still on the surface
>>37255306
Swallow linseed (Flaxseed) oil or pretty anything low in saturates if you struggle to get it into your food, it's over quickly & pretty convenient
who /nut snack/ here
low carb
high fat
high protein
>>37256519
>a nut loaf that doesn't have fruit
Trash
>>37256525
>he eats fruit
L M A O
M
A
O
>>37256533
>he doesn't eat fruit
Sincere concern
>>37256541
why?
vitamins are in veggies too
