Cutting General
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You are currently reading a thread in /fit/ - Fitness
How did it go today, /fit/?
>>37492875
Not too well m8. Fukken cashews, why are they so good?
Cals a bit too low but was off day so not too worried. Been IF a week now and loving it. Day 1 of EC as well. Kinda boofed my leg running 2 days ago so halved my miles and been foam rolling. Excited to get back to work tomorrow and hope my leg aint fuxed. QQ tho. If I am consistently at a deficit but some days around -800 and other -500 am I gonna run in to problems?
Was going alright until I ate a shitton of berries. They're just in season and super cheap and delicious so I bought a shitton, but they're going to go bad if I don't eat them soon.
>>37493005
atleast you didnt binge on something more calorie dense
Meant to be on 1200 cal a day but todays the highest its gone for me.
How bad is it that I dont eat breakfast? Am I really fucking up the whole thing? I work weird hours so I'm usually up around 11am so I just wait until 12 to have lunch.
Just 5kg more cmon
Just ate 1500 kilocalories of PIZZA and making CHAD LEVEL GAINS while YOU slave away on CHICKEN BREAST and BROCCOLI
How deep of a deficit is best for losing the most fat while maintaining the most muscle?
>>37494074
500 calories is usually best
>>37492875
Pretty bad, I couldn't eat chicken or carrots due to dental pain so I cheated a bit on my diet and ate a few shitty things but I still stayed 500ish calories under maintenance so it's not *that* bad.
>>37493833
An hour isn't really a problem, I get up around 10am-ish and have breakfast about 11, and yen train straight after, so now I just have a protein shake for lunch and then wait until dinner about 6-7pm
>>37494074
It depends on your own maintenance and current size/BF%, but as the other anon said, 500 is usually the best, I'm eating at 1500 and losing about 2lbs a week whilst still slowly gaining muscle and getting stronger, try to make sure you're getting enough protein, I found that really encouraged my gains when I started getting more than 100g of protein a day
>>37493833
if you're just worried about fat loss, it doesn't matter when you eat, just worry about "calories in, calories out".
Let's say I'm cutting at 1900 cals and went really overboard at a party and ate 5200 calories by the time the night is over. Could I fast today to negate some of the damage? I know the body isn't super sensitive, so would it be like I'd eaten 2600 cals per day? That's around my maintenance so I wouldn't be completely fucked.
Going at it pretty consistently...
1400 cals a day
2000 cal refeed once a week
losing fat like crazy, lifts going up
(pic related)
>>37492875
I just took a bite of a pizza my brother got to try it. Then i told him to take it away
Except this, its being perfect. There is also icecream in my fridge and but im not eating it no matter what
My brother is the ultimate gains goblin
>>37493001
Saved
>>37494250
Calm down and go back to schedule, anon.
Pretty good, been losing weight since the start of this year.
Before that I already cut down on my sugar intake and that alone lost me 5 kg.
However I still need to lose a bit, cheated a few times and binged because of smoking weed.
So now I'm quiting weed for 2 months.
Eating about 1600 kcal a day.
Do you guys eat breakfast on a cut? I usually have 1 to 2 cups of coffee even when not cutting in the morning then just eat normally for lunch and dinner. Can't imagine trying to stretch cals over 3 meals
I know people here sperg and say I should eat at a surplus if I want to get big as a beginner.
But nobody has ever given me an explanation why, and several trainers/coaches I follow have said it's ok to lose fat and gain strength.
I just hate that fucking donut of fat I gained around my belly.
>started SS in february
>ate at around 2800 kcals since
>gained 5-6 kilos
>every time I bend I look like a have a huge gut
>cant see my abs
I said fuck it, started eating at around -500 tdee, which would be around 2000 for me I think.
And for the >you wont have energy to lift
On workout days I have a good 1000+ cal lunch and then a modest dinner, so that I stay under my goal and have energy.
Also, the single piece of evidence that trumps the "gotta eat big to get big" is recovering fatties, it's full of progress photos where at the end of their weight loss they're fucking huge, and they sure didnt eat at a surplus, they lost fat and gained muscle
>>37494429
Breakfast is everything, anon
>>37494429
I eat a small breakfast and a small lunch, then a pretty normal-sized dinner
>>37494429
I dont, I can't imagine either. It's alrea d y hard enough for me to stretch it over 2 meals.
how do you know how many calories you need?
i did an online test and it told me about
BMI: 1900
and with 4-5 days training this is about
TDEE: 2900
so i eat at 2400 cals?
how accurate is this calculation
>>37494574
Check this anon, it gives you macros too if you are into that http://seannal.com/bodybuilding-macronutrient-calculator.php you are probably moderate active
>>37494429
Never skip breakfast.
>>37492875
bretty gud
down to 175 today from 185
>>37492875
Been good except for carbs.
Thinking a complete clean out of carbs from my pantry and diet is the only way I'll make it gud.
Wish fatfuck roomie would get his shit together and stop taking my chickens freezer space with plastic microwave food.
I recently started back up on a diet again last week, and I've already lost 12Ib (most of which, I'm sure, was water weight). I've cut out drinking almost entirely from my intake every day, and I never realised how many calories it filled.
Without drinking, I honest to god only eat about 500 calories a day - I've been having to force myself to get to 1,000 daily, 1,200 on some days, because otherwise MyFitnessPal won't let me log my calories.
Is eating at 1,200 okay? I'm really never hungry, I just don't need to eat.
Lost about 20lbs but I just ran out of Yohimbine and I want to lose another 5-10lbs before my next bulk so okay I guess
>>37495225
Mom science garbage
Skip breakfast. Unnecessary meal. Do IF
Wtf guys your calories are way to low,currently cuting on 2400 cal
240p240c55fat
>>37492986
Don't worry man, at least it wasn't a pack of wine gums...I suck so bad
Last I checked I got to 168lbs from 180
Currently doing 300cal of cardio along with lifting
Haven't been counting calories, but I'm eating very little now
Breakfast: Ricecake peanutbutter sandwich
Lunch: Eggs or nothing
Dinner: Beef or chicken, rice, some kind of vegetable, only calorie-dense meal of the day
>>37497380
Says who
>>37492986
Are cashews bad? I figured they are pretty similar to almonds...
My cut did NOT go well...starving after work so i got a McDouble and small fry ;_;
>>37492875
ate a chocolate bar
doesnt even matter
even if i lsot 5 lbs i'd still be lonely
i have nothing
I was cutting at 1600kcal a day while I was also working out at least 5 days, working a physical job 4 days, and doing ~30 minutes of cardio every day.
I lost weight hella fast but I'm lacing my diet up to 2200kcal now because I don't really need to lose much more weight at all.
![2f7[1].jpg](https://i.imgur.com/7YreFXU.jpg "2f7[1].jpg")
Started at ~320ish 2 years ago, down to 208 now. I feel totally fine mentally, physically, and spiritually. I'm not looking forward to the end of this dieting at all.
>fucking cereal
how dangerous is it to just snack on cheerios? I dont have any cups so I have to eyeball a serving
>>37492875
had 9 jaffacakes after eating all my macros
feels bad man
Fuck this eat breakfast shit. I can never eat breakfast. If I do, I overeat because I blow ~300 calories when I'm not even hungry.
>>37501064
Skipping breakfast was what got me started on the weightloss train after literally 12 years of trying and failing to stop being obese
>>37501088
Whatever works for you bro. If I fail I'll give it a shot, but for now, fuck that noise.
Breddy gud so far this week. Been stalling for awhile because of stress and drinking so I'm being super strict for the next month or so.
>>37501098
No I'm agreeing and saying skipping breakfast is a top-tier cutting strategy
>>37494149
just remember a few shit day like 60F/30C/10P with 500 cal def will still make you lose weight but you set up an environment to catabolize muscle more
>>37496045
Just make sure your metabolism stays up
>there are fatties cutting at 1200kcal
kek, you know you'll just put the weight back on eventually because you're not changing anything about the eating habits that made you fat in the first place
do some research before jumping into losing weight
>>37501150
Is 1200 too low for a 5'4" grill?
>>37501161
1200 is alright for a girl
>>37501161
Depends how much you weigh, obviously. Just telling us your height is meaningless. Idiot.
Eating at maintenance this week to recover from my hamstring injury last weekend. Haven't eaten consistently at maintenance since I started being active and lifting, and I weighed in today exactly where I should have, which is great.
That being said, I had Einstein bagels and Church's Chicken today thanks to my bandmates and parents. Counted them normally, so I regret nothing. Legs are just about recovered, and next week I'll be working on more cardio goals and resuming lower body lifting.
Does anyone notice that they feel leaner all of a sudden while taking a break from cutting?
>>37501161
Google "how to calculate macros"
>>37494429
Black Coffee?
>>37501111
oh fuck. reading comprehension fail.
high five.
>>37501041
you'll eat that whole box before you know it
>>37501110
I gave up alcohol completely as it always pushed me at or over the edge.
> today 1300 deficit and full.
> 3 homebrew and id be over the edge
>be semi fat
>start tdee - 500 (1800 kcal) cut 5 days ago
>eat clean
>only manage to get 1300-1500 calories in each day
I'm not hungry at all either, which is weird. Am I hurting myself by eating too little or will it speed up the fat loss?
>>37501170
Thank.
>>37501172
132 as of this morning.
>>37501186
Already did that. I've been slowly losing weight over the last year or so. I recently reached the point at which losing 1.5-2 lbs a week puts me around 1200 calories, and I've found a lot of conflicting information about whether or not it's safe to stay at this level so I like to ask around.
>>37501232
if you are lifting you will stall
>>37501233
how much more weight do you want to lose?
Currently 5'10 at 165lbs.
Am I fat?
>>37501233
if you're losing weight and generally feeling okay while cutting at 1200, then keep doing that. all bodies are different, so don't worry too much about what the recommended guidelines are. the best way to find out is to monitor what works best for you individually
>>37501244
Only some light cardio at the moment
>>37501253
Wanna hit 125 and then maintain that for a few weeks to account for fluctuations, then maybe try to recomp from there? I'm still too soft around the middle to stay where I am atm. It's tempting to to drastically diet since I'm so close.
>>37501286
Thanks! Been a little hungry during the daytime hours, and I had to start counting exercise calories on lifting days but otherwise no issues so I'll just keep on truckin'.
>>37492875
Was going well bu 3 lil donuts found their way into my mouth somehow.
>>37501286
Yep, ectomorph. 1200 calorie cut with shit tons of cardio and fully body training days. I can wait to eat again..
i def wouldnt go below 1200, if anything, add 200 cal and up your exercise a bit to offset. you will hit your target at the same time if you plan it right.
>>37501262
Anyone?
Am I overweight?
Currently only doing 1600 cals a day.
>>37501262
Cut to 150 and start a bulk from there.
>>37501219
fuck youre right....
is anything with carbs just a bad snack? I cant go back to celery and carrots
>>37501372
That was the plan. 145-150
Currently doing 1600 or less.
6'0'' 220lbs here, want to lose fat
does 2k cal sound about right when doing a 3 day split?
On that Ramadan cut right now but I've been cutting for almost 2 months now. Down to 71kg from 76. Feels pretty slow but I haven't lost any strength so that's great. I just hope I can start seeing my abs in a month or two
>>37501358
Probably. Depends how much muscle mass you have.
>>37501358
Depends on your bf% but that weight seems pretty good for your height if you are lean
>>37492875
I have been cutting for about 2 months now. I started cutting at 2500 cals/day, but then was just a moody asshole all day and my strength went down.
>Cutting at 3000 (plus cycling tren) is where its at
Started doing IF this week and am down 3lbs. Shits pretty cash
>>37501387
what works for me is to make my meals bigger as the day goes on and the last one has good amount of fiber in it, or at the very least a half a cuke or mini cukes. that and a water always fills me sometimes too much, then i dont eat after last meal.
>>37492875
Been cutting 3 months, had lost 20lb by the start of June eating 1450 cals a day. Stupidly binged the last couple of days though eating around 3000 calories so I'm gonna have to be really strict and drop even lower for the next week to make up for it.
Anyone on Yohimbine? Tried two cycles before, and am strongly considering hopping on it again for about two weeks, but goddamn, the jitters and headaches suck dick bruh
The last bit of fat on my love handles/ass are the hardest to get rid of, oh god why
>>37501394
Bulking should be slow, measure yourself.
>>37501730
Don't use any bullshit to cut besides cardio and extra leg day every week. When I do abs I do legs again.
Monday is legday, Friday is abs and legs. Legs are your biggest muscles so biggest metabolic spike and testosterone spike. I did full body splits and just not efficient at all.
Fucked up eating some avocado (the green one).
Why are grown men cutting at 1600 calories a day? That's the amount of calories needed for like a moderately active 19 year old girl to lose weight.
>>37501967
Because it sucks not having that beautiful natty body the next day when you get out of bed. I got 12 more fucking weeks of cutting before I'm down to 160 -_-
you guys think my fruit smoothies are fucking up my calories?
>>37501983
Cutting at such a harsh deficit will only murder your muscles. Better to go slow and keep what you built rather than cut quickly and shed everything you gained.
>>37501983
You're just gonna gain it all back if you cut too fast
>>37501994
>he thinks i have any muscle to lose
lel
>>37501909
as opposed to what, the yellow one? nigga wut
So i have no idea what my TDEE is. I keep trying different sites and getting different results
24
6'1"
176lbs
skinnyfat, with love handles and limited strenght.
2
2400 sound right?
>>37502010
Nope, food is fuel man. And eating 2000-2200 calories at this point seems like plenty.
>>37502024
There's one with a dark green/black skin and one with a green skin. The green one's sweeter and huge.
>>37501994
Don't care, I have a solid base and it's not hard to put muscle back on.
Fantastic. Aside from the gnawing hunger.
>>37502043
>Natty
>Not hard to put muscle on
Kay
>>37502059
>implying I'm natty
Bruh I got more serum than blood at this point. GOML
>>37501967
Im cutting at 1300
Im not sure im gonna survive this, but here we go
>>37502077
1300 is wayyy to low unless your doing nigger Keto and just eating like zero carbs
>>37502035
use scooby's you fucking n00b
>tfw one day the electronic scanner says 17% and the next day it says 19%
stop playing with my feelings
>>37502079
I also lift four days a week, and plenty of hiit and cardio
Not on keto btw
Im only like 3 days at this anyway
>>37502102
enjoy your no gainz
Gf couldn't go out to dinner tonight so we'll do it tomorrow. I was in the mood to eat something better than the usual clean food so I got a veal sandwich. Was awesome and I'm stuffed. Probably 100-200 over but I've been under 1500 tues and wed so it's all good. Few more lbs to go until shreds.
>>37502087
his is way different than any other one ive used now.
literally dont know what to believe
>>37492875
im part of sub 190 pounds crew now (on an empty stomach but it still counts) feels good breh
>>37502121
you wanna know why his is different? because it's the best and most accurate
>>37502133
i guess ill use it then. TDE is much higher.
If i workout 4 times a week im probably moderate right? My job i just sit around all day
>>37501421
Pls respond. Different websites give me very different results. Also is it safe to cut at 1700~ at this weight?
So, I'm on a cut and I wanna know if I'm starving myself. Here are my stats.
>265 pounds. 5'10.
>Calorie Goal - 1720
>Macros - 151g carbs, 57g fat, 151g protons.
Am I starving? Should I eat more?
>>37502151
only count cardio, not weight training when you're calculating the hours you work out
>>37502173
ahh that makes a lot more sense
>>37502181
he's got a more accurate calorie counter too but I've never had occasion to use it myself yet. scooby's tools are top notch
>>37502165
>1720 calories
>starving
at 265 lbs you'll still make gains while on a cut for a good number of weeks if not a few months.
Just keep your protein intake steady, if you feel a little weak after a few days and you can't do your maxes that is sometimes normal.
If you can't do anywhere near your normal weight something is off.
>>37502173
why? it's not like calories aren't burned lifting weights
fuck guys all my fat just sticks to my love handles and lower belly, I'm scared if I cut more i'll turn into a twink
>>37502089
stop using electricity to measure body fat you mong
>>37502235
it's a matter of sustained elevated heart rate. your heart may jump up a few beats doing your set, but then you rest. it's not the same as 45 minutes jumping a rope or running
had a lot of motivation during the first 9 weeks, did psmf and went from being a 323lbs hambeast to being a slightly smaller 285lbs hambeast
i started a normal fitizen diet about 2 weeks ago and ever since i started eating carbs again i dont seem to have the same willpower as i did when i was only eating lean proteins and veggies, it's like once i got used to the no carb life, there were no cravings at all, it was so easy to stick to my diet.
Now i seem to have the problem i had before i started all of this, i get hungry again 1 or 2 hours after my meals, and then i snack on something unhealthy
Granted i'm still losing weight, but only about 1 or 2lbs a week and for a morbidly obese man this is really slow, but hey it's a marathon, not a race
Should i go back to psmf if it was working for me? or should i just continue doing what i'm doing?
>>37502287
Everyone has this problem brah, couple of things:
1) Don't get down on yourself cus of it. Negativity just leads to a perpetual cycle of feel-eating and binging. This will pass.
2) Recognize that you're gonna have to find a way to curb this habit. Whenever you get hungry and actually pick up something, mark that down in your head as another setback to your cutting.
3) Following up on that, find a way to replace the reward for that habit. Couple ways to do this:
-Get rid of junk food in the house. Hard as fuark at first, but that gets rid of the shitty reward.
-Try snacking on shit that's healthy instead (eg avocado, apple slices, grapes)
-Got a sweet tooth? Get some low-fat/low-cal whipped cream and spread dem lips. Covered my ass for a while - I had the worst fucking sweet tooth and I'd consistently lose my gains over stupid shit like brownies or ice cream
4) Just keep doing what you're doing, but cut down on the carbs. Follow a simple slow-carb diet where you stick to lower carbs 6 days of the week, and re-up on the 7th day (again, don't go fucking apeshit here, just add a few meals that you missed that are loaded with carbs)
5) Coffee and tea go a long way bruh
Hope this helped you mang. Consistency is key. We're all gonna make it.
>>37502287
just do keto.
currently on psmf, this shit is fucking annoying as shit.
psmf is basically low-fat keto. i came from keto, doing psmf for a month to speed shit up and going to back to keto after.
i dream of cheese
>>37502230
I don't have much problem with my lifts or anything, I just wanted to make sure I wasn't retaining too much fat and cheating my metabolism, since this is like 900 cal lower than my TDEE.
6 foot
244lbs (111kg)
Eating around 1300 calories per day
It's not so bad desu.
I'm gonna do this until I get to 175lbs (80kg)
>>37502576
Don't listen to this guy.
Keto was a fucking pain in the ass and I found that it just wasn't worth the benefits. Making weird orders at restaurants, friends not understanding and getting sick of explain ketosis, never having a "cheat meal" because getting back into ketosis takes some time, financial cost, etc, etc.
I'm eating as many (good) carbohydrates as I want and feel better, fuller, stronger and am still losing weight.
Instead, I recommend intermittent fasting which will shorten the eating window and make it harder to overeat.
>>37495225
Meme.
>>37502625
I'm almost exactly the same as you except I'm eating around 1600. Not too bad, but I'm really paranoid about getting loose skin. How much have you lost so far? I've only started last week so I don't want to weigh in, feels a lot lighter due to the improved diet tho.
>>37492875
Fuarking awesome.
Tasty ass spicy asian chicken and lettuce filled me up.
Aiming for 2.5 a week, and i have lost 4lb (and that is after gaining considerable water weight) this week. Only 21 calories over my goal for today, and i get to lift again tomorrow
>>37502720
Lol are you me?
I started around 2 weeks ago at 116kg or 250lbs
>>37495225
Momscientist go home.
No insulin = increased igf-1 and test. These help with retention of lbm
Increased leptin sensitivity = better satiety AND reduction/prevention/reversal (contingent on caloric intake) of thermogenic adaptation.
There are thousands of other benefits, jim stoppani and martin berkhan have lots of great info on the subject... Essentially, IF is the cheat code for natties
>>37500271
Could have salvaged things with just getting the mcdouble.
always tomorrow.
>>37502759
Yep. I will be happy if I get below 100kg at the end of September, it is tough though.
>>37501358
>>37501262
Depends on muscle mass.
I'm 5'10 and 195 and I don't look fat-fat, just chubby with a general v-shape because I do a lot of upper body.
>>37494276
Amazing
>>37499020
This sounds fucking brutal man...
>>37495241
How much time did you spend doing this?
6' and 185 lbs
TDEE was 1800 but I end up eating -300~400 under most of the time. Will I be OK?
5'4 grill @ 77kg down to 65kg maintaining b/c i've been breaking diet. Cutting @ 1200, goal is 55-60kg.
Reasons for lower belly fat distribution? Even people fatter than myself have flatter stomachs, I have like a muffin top. Hormones?
Had a good past few days except for yesterday with a pringles binge after a good day overall, that was depressing but on track today.
>>37503800
are your pants too tight?
>>37499020
Peanutbutter is one of the most calorie dense foods out there.
>>37500271
Cashews are VERY calorie dense, like all nuts.
Also dont eat at mcdonalds you are posioning your body.
>>37501041
American breakfast "cereals" are pumped full of added sugar, just take a look at the nutritional values.
I would steer clear of things like that.
>>37503800
Pervic tilt
>>37502154
I'm 6'1" 200 pounds and I've been cutting at roughly 1700 calories give or take 100. I haven't run into any real problems. Just make sure you get a lot of protein and lift heavy.
Eh, not ideally. But I lost a bit too much weight on my cut so Im trying to go back into gaining with low carbs.
I worked 10.5 hours today running around bartending. Ate a protein bar and some nuts and some nachos that were left in the kitchen for a bit. Then had a small hamburger then a bbqd at my friends and ate a triple stack burger and a sausage...Not a great day desu. But work was brutal.
>>37500271
Don't eat any kind of nuts when cutting. There's no point. Those things are calorie powerhouses with a lot of fat. Especially salted nuts. It's essentially like eating chips while on a cut.
>>37501002
I've been cutting for 2 months, eating 600 cal a day. It was so hard at first, but, now my stomach has just adjusted. I couldn't finish a sandwich today man. Felt good to know that my physical body is starting to outgrow the eating tendencies and has slowed its influence on me mentally.
>>37503800
this maybe >>37504275
or genetics. i mean look at nicki minaj for instance, pretty much all her fat is in her lower half. women store fat all differently. you probably dont even have that much of a muffin top but are super sensitive to it, so it looks exaggerated to you. although chances are youll never have a flat tummy. most girls dont, thats just estrogen for you. it doesnt look bad if you wear the right clothes
regardless, the solution is still the same -- continuing to cut.
Recovering fatty here 202lb 5'10" Wanting to get down below 180.
It's going well, I'm on day four of intermittent fasting with a 1900 caloric deficit. I've come down from my 207lbs in water weight and now fighting to establish IF as a habit. Counting calories and being sure to exercise everyday, weight lifting four times a week with cardio sprinkled in-between.
Right now, this is the best diet for me because it means I have a narrow window to consume calories which eliminates my midnight snacking and large breakfasts. I still have a large breakfast but now I eat it at 1. My problem eating big in the morning is that I would keep eating a large meals throughout the day. Now I am not hungry enough to have a large dinner and so I choose a low calorie meal before I begin fasting again.
It's killing me right now because I want to eat and can't sleep. I want to succeed too bad to give in to my fat craving.
Why can't I stop eating? I'm just fucking hungry constantly. I'm 6'3" 210 and in dying on this cut.
Recovering fatty here. 216 from 292 lbs at 6'2, looking to hit 200 sooner or fucking later.
Cut is rough. Just meal prepped for the next week, mostly chicken and fish. I just want the stubborn belly fat to go, man. 20 lbs dropped since Feb but the gut looks the same.
Hate you so much, stomach fat. I thought the EC stack was supposed to help kill you.
Losing muscle or nah?
the following are my measurements for the past 3 weeks:
Week 1: weight 75.8 kg waist 91 cm body fat percentage 17.5
Week 2: weight 75 waist 90 bf% 17.5
Week 3: weight 74.6 waist 89.6 bf% 19.6
I'm using the 3 point method with callipers to test bf. My scale weight and waist circumference are decreasing but my bf% is the same or increasing.
Am I measuring inaccurately or losing muscle? Two of my abs are visible unflexed is that normal for someone at 17-18%bf?
>>37501424
Do you workout during your fast? I do, and some lifts went up, but I couldn't OHP.
>>37504487
>1900 calorie deficit
Good way to keep fat and lose muscle
>>37504525
Try custommealplanner.com for a week. Its not the best tasting food but with good cooking it can be. You'll never go hungry. Boredom eating might still be an issue.
>>37492875
weight loss has slowed down and I still have disgusting fat pouch on my stomach at 14bf%.
Not going super.
I quit smoking cigs and weed 29 days ago. Went for a run after the gym, pulled 5k in under 30 mins. I know it's not a big deal but its been hard as fuck staying clean and this made me think I just might make it eventually. I'm proud /fit/, for the first time in a long time.
>>37504575
>Meal one: 11 eggs
Oh this should be fun. I'll just eat a dozen eggs each morning.
>>37504566
The sticky suggested a 10-12*BW equation for losing weight. I figure with exercise, I would decrease the deficit by 100-200 calories 5-10 pounds.
If I'm making an error, please elaborate.
>>37503800
Fellow 5'4 grill here also cutting at 1200. It sounds obvious to say, but have you been/or ever worked on your abdominal muscles? I've been skinny fat all my life and the only reason my stomach never sticks out is my muscles holding that shit in, if I consciously relax it looks like fucking winnie the pooh. You see girls who look like they're flat, but it's likely just that almost-but-not-quite constant flex, just so you know.
>>37504309
Why not IIFYM? Only way I can down a protein shake is with some salty peanuts.
Will agree that they have way too much fat. Trying to fit only 50 g of fat into your diet a day is a bitch.
>>37504525
Drink two scoops of a protein shake. I feel full as FUCK after and could easily skip a meal as a result.
>>37492875
I literally lost 20lbs and still don't have visible abs. What the fuck.
>>37504525
are you doing cardio?
cardio will skyrocket your TDEE so you can actually eat
>>37504608
You'd not be hungry would you?
I'm bulking :)
Been doing PSMF for about a month now. My cheat meal on Monday snowballed into a disaster because what is self-control, but I've been cutting harder every day since then to compensate, ~700 cal/day. I should come out about even on my calories for the week. I think I'm just gonna stay away from cheat meals from now on.
>>37504557
>losing 1.9kg lean mass and gainging 1.5kg fat in the same week
Mate, I'm pretty sure you had a measuring error with your caliper.
> 4 weeks into diet
> -500 cal for a 0.5kg difference per week
> 2000 cal daily
>down 5kg, from 91.3kg to 86.3kg
Have I seriously underestimated my TDEE???
>>37502761
Alright I'll look into it, thanks anon.
However I am afraid I will feel lethargic when skipping breakfast, would skipping lunch work?
Im in my cut right now and I have no problem staying below 1500kcal, is IF still a good idea then?
>>37504601
Good job bro
>>37493833
What app is that please??
>>37505205
Nah, I get that too. It's just water weight/glycogen depletion I think.
Do a refeed after your cut and you'll gain some of that weight back.
>>37492875
went off my diet for two months but didnt quit lifting. did an accidental bulk so it really wasnt that bad, forearms are noticably bigger since i started doing iso work on them. still want my belly pudge to go, so back to work.
>eat double double protein style and fries to bargain with myself to do some truck studying tonight
>Still only ate 1900 calories worth of food today and did intense cardio for 50 mins
Feels good, but I haven't been hitting my macros like I should lately. I don't get enough fiber lately
>>37494347
No, you're goblin yourself, retard
>>37504925
> for all you guys doing PSMF: don't.
Seriously, I was just like you.
Hurr durr, I don't care about the lack of progress as long as don't actually have to deload.
I never lose muscle on cuts, not at this level anyway, so I ignored all the naysayers.
But you fuck your metabolism and hormones.
The leaner I got, the worse I felt, I hated myself and everyone, was moody as fuck and the second the scale has shown me something I didn't like I immediately went into depression for that day...
It's not worth it.
You have to be either obese or incorporate carefully planned refeeds and diet breaks.
But as you already know this is fucking impossible, you will fuck up eventually and then fuck even more up by trying to compensate.
Btw I lost my libido because of that shit
>>37505786
the only true gains goblin is the one who lives within you
>>37493005
Can't you just freeze them in?
>>37505787
this pretty much. don't crash diet guys.
>>37494429
I eat a 300 kcal breakfast, do EC stack during the day then don't eat again until like 6pm
>>37492875
I went to Olive Garden. So, terrible.
>>37502686
Fucking this!
Did IF last year, and it worked wonders. Started at 180 and managed to go down to 163 at my lowest. Took some time off from it because got tired of not eating normally then gained about 7 lbs. This year, I got down to 160 as my lowest, but again, I got tired of IF and needed a break so now I am at a steady 166 after breaking for 3 weeks. Really easy to lose weight especially when adding YC stack to the mix but you do get tired of it so pace yourself.
It's going really well minus the new job I picked up 3 days ago. Haven't had time for the gym and calorie intake has been shit. All I've eaten for two days is a protein shake (1 scoop) with a fig bar, 1.5 scoop shake for lunch, another bar, and for dinner a 1.5 scoop shake with a glass of milk added to it.
Breakfast and lunch are done with water.
I'll prob lose some muscle this week but I'm back in the gym Monday
>>37504551
from someone who was in a similar situation, you will need to reach at least 170 before your stomach starts to get flat.
>>37505900
Seems extremely low with my frame. I dunno. I'm not going to stop working at it but it's daunting just to drop 70 so far.
>>37504314
At a deficit like this you can only eat protons if you don't want to lose insane amounts of muscle, how much protein do you eat? 100 gram?
How far am I from getting to 10-12 bf? I want it by the end of this summer so I can bulk during winter and cut again to be prepared for 2017 summer
starting as skinnyfat was the worst thing possible, I shouldnt have bulked.
looking back I'd rather have just gone skelly mode first
Every. Damn. Day.
But hit 280 for the first time since 2012, so its all good.
Feeling low energy and pissed off. Losing weight but not gaining definition. Irritable as fuck, example "why is she fucking coughing in the same fucking pattern every goddamn minute, SHUTTHEFUCKUP
>>37507442
You should get actual mass before you cut m8, your core is pathetic and I guess the rest isn't too big either
>Husbando wants coffee cake for his birthday.
Heaven lend me strength.
>>37492875
I dd a massive cut over the last week.
Reaching my weight goal very fast.
Todays my cheat day though, what should I get to eat /fit/?
Less than 2k calories pls
>>37507771
Try moving your macros around. I was feeling foggy a few days ago so I upped my protein and ate fewer carbs and it fixed it. So try a different ratio from whatever you're doing now.
>>37505693
>eat double double protein style and fries to bargain with myself to do some truck studying tonight
what the fuck does that even mean
>>37508021
Im too fat atm for that man
my core is ok, its just I have shitty lightning and have to put myself in a angle that the lightning from the window hits my body
I can actually see my upper abs very well, and the middle ones if I flex it
I can squat 3pl8 so I guess I have at least an ok core, no?
>>37492875
In Paris on vacation. Essentially nonstop eclairs and baguettes. I'm sure increased cortisol from being in such close/constant proximity to the family isn't helping anything either. At least I'm walking around 5 or 6 hours straight every day.
>pic semi related, from the catacombs
>>37492875
going ok, my waist is getting too small for my favorite belt though, which sucks. down from about 25% bf to ~ 16-17% or something
finding t-shirts and stuff to wear is a pain now, i'm 6'0 but have a short torso and wide shoulders, so for something that fits okay across my chest and shoulders it usually goes half way down to my knees and is like a tent around my stomach
>>37494074
0,5 % of your body per week. 1 % if you idgaf
>>37501262
I am inch taller than you and 5 lbs heavier and I have a gut. literally all depends on muscle which I have very little of.
on my third week, lost 6 pounds during firs two weeks and stagnating on the third. I'm panicking.
do you guys buy weight scales for home? I keep hearing they are all shit and are always off.
>>37492875
Ate an entire pizza whole daydrinking bourbon yesterday. It's OK though because I ended up throwing it all up when the hangover set in at 8pm.
Since I didn't eat any other food yesterday, I think I came out ahead.
>>37501457
Fuck off Greg. IF has no magical properties. If it did boost boost testosterone and GH as much some people believe, you wouldn't have such boyish facial features and your test levels wouldn't be merely average.
IF is good for satiety and diet adherence.
I bulked for 3 months as I started SL/SS.
But I gained 5-6 kilos and I hate the gut.
My progress is slow as fuck anyway so I decided to cut until I have a flat belly.
Eating at -300/500.
Last 2 workouts eating like this I managed to up my weights after 4 stalls so I dont think it makes any difference
Lean gains ftw
>>37508399
They're not necessarily precise, but they're accurate. They might be off by a couple lbs, but every measurement will be off by the same amount.
>>37492875
Pretty gud OP. Had a bi / tri & Forearm workout this morning. All went down a treat.
Been referred at work to the occupational health services as my mental health is effecting the work place.
Just ordered a pizza which is on it's way and currently tracking as my weekly cheat meal.
Pic related
>>37508363
dont panik thats water and poop weight, get serious about counting calories and exercise and youll be fine
>tfw powerlifting 3x week and doing box 3x week too
>only rest day is sunday
>cutting
I have no idea how I can even do this and still maintain performance, wonder how long will it take to bring me to complete exhaustion... or not.
Are carbs REALLY that bad?
I'm 5"9 158 lbs (was 140 after an extreme cut on no carbs but I gained 20 lbs in Spain) and I honestly don't get lifting energy w/o some carbs at least. I'm never going back to almost passing out at the squat rack due to being hungry.
Here's my usual shit:
>Breakfast
Oatmeal w/ fruit (usually banana or apple), pb, a dollop of Greek yogurt and a scoop of protein powder
Replaced by just Greek yogurt or cottage cheese and pb on non training days
>Lunch
Usually chicken or fish with brown rice and beans + broccoli, kale, or spinach, sometimes sweet potato
>Dinner
Protein shake (usually just almond milk + pb + protein + chia seeds, sometimes fruit and cottage cheese/yogurt). Occasionally if I haven't hit my TDEE I'll add some oats for thickness
Or some more chicken and broccoli
>Snacks
Carrots, celery, pb, radishes, sweet peppers
I use only olive oil and coconut oil to cook with
Usually that amounts to 1500-1600 a day and around 100-150 g of carbs
I'm still losing weight and drinking a gallon a day but what will the carbs fuck my cut in the end? I just feel so much better eating carbs and having energy and power while lifting than doing nocarb
My biggest challenge with cutting is the calories from alcohol.
Can't someone from /fit/ start a company that produces liquor with protein in it?
>>37508441
it 100% does boost gh & test.... just to levels that you already experience.... if you are in a fasted state, it means you are experiencing peak levels of IGF-1, as far as your natural production.... it won't make you produce more than usual, however you can safely assume natural production is peaked, as insulin levels are so damn low.
just look up how igf-1 works, if you don't think that is true.
nobody is saying you will have higher peak test or higher peak gh. they are saying you will have peak gh and peak test more often and for longer periods of time.
also IF does increase leptin and insulin sensitivity, which help with thermogenic adaptation and satiety. it also helps regulate ghrelin levels.
and has tons of other awesome side effects.
if you don't like greg (even though everything he advises is pretty much on point) check out jim stoppani and martin berkhan
>>37510140
Fight Milk! Made with Crow's Eggs!
>>37500052
Lots of actual scientists who aren't trying to sell breakfast cereal.
is it bad if I drink an energy drink or eat a cookie or smth for my cut i mean not for my health considering I didnt eat more calories than i shouldve
>tfw crippling depression has me in a perma cut
how do i stop being afraid of eating, how do i get rid of all this loose skin, how do i learn to love myself again and the gains i'd get if i ate more
>>37510904
Start
Force yourself to eat a little more each day. Instead of 2-3 big meals, break it into 4 or 5 smaller meals with a hundred more cals than your 2-3 big meals at first and add more each few days.
Go to the gym. Make yourself. Even if you just start with 3 or 4 days, make yourself go. Fight through the aches you'll get when you first start. Make it a routine like crying in your pillow every day.
Do what you can in SS or at least 3x10 for a minimum of an hour a visit to the gym.
Keep going, keep increasing meal size no matter how shitty you feel.
Do push-ups everyday. Do one more every 3 days. Do it no matter how shitty you feel.
Keep at it. Take some fish oil and vitamin Dand maybe a multivitamin if you're still eating crap.
Don't "look" in the mirror (meaning, don't look for results, still use a mirror for hygiene) or step on a scale for the first month. Don't do it.
Keep going no matter what. Drink water all the time. Don't concern yourself with what others think.
Slowly, you'll come out of the funk, start enjoying your gym time and feeling better physically and emotionally.
Also check if you have anterior pelvic tilt and start stretches if you do TODAY. (You most likely do have it).
Source: that's how I did it.
>>37509022
Whats up with your mental health that it effect the whole workplace?
woke up 10:30am
ate three of those pure protein bars
lifted for about 45min
cooked 2 chicken breasts with a little bbq sauce at noon
don eating for the day gonna work out again at 5 or 6.
everyday
>>37492875
Great! I'm getting nosebleeds now.
>>37511242
Suomi mainittu torilla tavataan!
>>37511286
Stop snorting ON.
>>37509845
Kcal in = kcal out
Doenst matter if its carbs or fats.
However getting your nutrition from carbs is better than getting them from fats.
10/10/80 is the way to go.
>>37510140
Try vodka?
Almost there lads.
Started at 375 back in September. Currently sitting at 236.
It's been a wild ride. I went cocoon mode for a couple of months there - shaved my beard when I crawled out of the cave and I did not recognize my face in the mirror. Neither did anyone else.
Going to pick up some yohimbine on Monday for that fasted morning cardio. Giving this cut another 4 weeks - wish me luck brothers.
Anyone know what a good cycle is for yohimbine? I've never used the stuff before so I'll start with half the recommended dose on Tuesday. Can I run it for 4 weeks?
3x eggs, scrambled + turkey sausage for breakfast
3x chicken breast sammich for lunch
Probably gonna drink a 3-scooper and call it a day later. I had 2x gin/tonic with lunch womp womp
im eating whatever the fuck i want because im going to be starving from tuesday to next tuesday
im getting my wisdom teeth out :(
>>37511287
Terve. Suomi on mahtava maa. Kerro terveisia Timo:ille minulta.
anyone else have this problem?
>do your cardio
>workout
>eat your cals
>hit your macros
>go to bed
>randomly wake up between 1am and 3am and eat like 1000 calories of shit
i swear to god
>>37511393
Anon, shit's simple.
You need to start eating the fiber heavy portion of your meals before you go to bed.
If anything don't eat at all until a few hours before you go to bed.
It's the only way to fight late night cravings.
After I sleep though I can easily resist morning/afternoon cravings.
>>37511393
No. I have willpower.
Does anyone else actually eat fast food daily and succeed at cutting?
I eat at b good and moes southwestern grill, sometimes other organic or non organic fast food and fast casual places daily. Other than that I eat some vegetables and fruits and little stuff I prepare at home and on the go. My cut is going well with about 100 grams of protein a day, sometimes 120 grams.
84kg, 187cm skinnyfat
I find myself eating 1000-2000 calories per day cuz of excessive work(tdee 2600).
However im not working out. Cant really, for 40 more days because of work.
Will i lose the little muscle mass i have with the fat loss?
>>37505653
fucking google what you see in the pic retard
>>37511438
might start doing that. I already intermittent fast but maybe I'll make my eating window smaller and closer to bed
>>37511483
cool bud lol
>>37511588
Thats not really desirable because you are feeding your body with shit
>>37510140
Doesn't make any sense adding protein would just increase the calories of the drink
>>37512166
Then you could replace some protein food with the drink though.
>>37511588
It works up to a point. As someone who's worked in the restaurant industry for 5 years, most places utilize a shit ton of fats in cooking. Because of that, you never really know exactly how many calories you're getting unless they explicitly tell you.
It works in the beginning, which gives you enough time to get your shit together.
Start cooking for yourself, bro. It's one of those hobbies that's worth it - one that will make the rest of your life that much better.
lost 60+ pounds since May last year, abs start to show up.
>feelsgoodman.jpg
>>37505787
I'm obese, so I'm just gonna keep doing it.
How many calories are there in this? Its the only thing I ate today?
Theres mayo on both the slices of baguette and pepper and olive oil on the tomatoes
>>37512230
good work man. I'm 10 down, I need to drop60 more.
>>37505653
No clue but MyFitnessPal does the same thing
>>37512382
>Its the only thing I ate today?
yes
My cut it's going ok. I'm 6'1 and 149. It seems to fluctuate from 145 to 155. I know I'm getting low on the scale of healthy bmi, but I'm on my 3rd year of dieting/exercise and I'm trying to finally cut off the fat hanging on to my two worst areas. One being my face, I don't get how my weight can be this low with so much visible fat on my face and love handles. I think it is because I was obese for so long that this body fat remains stubborn. I may have to dip into low bmi range until I can start increasing my food intake. The fact that I'm not really happy with my body after 3 years of work has me attacking this more aggressively
Starting at university in August and my plan is to hold my cut then build some decent muscle by then.
>>37512522
BMI is bullshit, all you have to care about it fat body percentage
>>37512382
>How many calories are there in this?
less than 600
I'd say between 300-500
eat some more you dumb fuck
I constantly relapse into eating shitty candy. Kill me.
I have no problem not overeating normal food, but I snack haribo like a bitch.
How's this sound for a cut meal?
>can of tuna
>1 serving of broccoli
> 1/2 serving of black beans
>1 serving of extra virgin olive oil
Thoughts?
Anything I should tweak
>also drinking green tea in the AM before the gym
>>37512696
Why the tea? Hydration? Caffeine?
>>37512696
It's not bad, but you can do better.
>take 1 clove garlic and a shallot or a quarter red onion
>mince garlic, thinly slice shallot/onion
>toss tuna, garlic, shallot/onion, salt/pepper, cayenne/red pepper, beans, olive oil and a tablespoon of lemon juice/vinegar
Capers and diced tomato if you want. Adds marginal calories but a ton of flavor.
>also drinking green tea in the AM before the gym
Great choice, buddy. Studies have shown that consuming ~200 mg of green tea flavinoids 30 minutes before exercise boosts fat burning by upwards 25%.
Granted, 8 oz. of green tea only contains about 40 mg of EGCG - though it's a really cheap supplement.
>>37512769
Thanks! I'll keep your advice on seasoning on hand. And I do toss in tomato's here and there.
Also I figured green tea was good but I started drinking more because I simply got tired of water all the time
And it's good to hear I'm on the right track. I've been trying to lose weight too to rejoin the military
>>37492875
Good Gym session... so many qt3.14's today and so much miring i almost walked up the grill that stares at me every day. I was too much of a pussy to possibly cheat on my girlfriend.
