Besides sheer willpower, what helps with cutting?
I've heard eating plenty of of protein and shit tons of water. Correct me if I'm wrong but anything else?
Eat raw cucumbers.
caffeine
veggies and low-calorie food to fill you with fiber and something solid
protein/fat for general satiety
>>35301917
stop eating crap
replace the vast majority of your carbs with unfucked fruits and veggies,
eventually you'll realize that most of the time you aren't actually hungry, just craving
Honestly, I like cutting. When I bulk I have trouble staying motivated for whatever reason.
Literally today, I looked down at my gut and decided to cut early.
For me it helps to eat just enough throughout the day to be comfortable, then have a bigger meal or two later at night.
I also have one cheat day every two weeks because being able to look forward to it helps tremendously with maintaining discipline.
>>35302205
I had that same thought the Monday before thanksgiving. If you can cut through holiday season, the world is yours.
I gained like 40lbs this year and my doctor actually mentioned it, so I suppose my cut starts early.
Captcha: select all the bread
ec stack
>>35302205
Its the shitting that makes me hate bulking. So much shitting.
meet your protein needs
keep carbs low
keep fats low
no need for cardio if you manage 1200kcal per day
takes godlike willpower to do
but in a couple of months you can lose tons of weight
>>35305911
>no need for cardio if you manage 1200kcal per day
My base TDEE for restdays is 1150. I hate you.
>>35305991
what are you, 5"0?
cardio.
You're dumb for not doing cardio in the 1st place
>>35306000
About yeah..
>>35305991
it's tough
much easier when you're autistic tho
>>35306025
Please explain
>>35306006
cardio is not a must
at all.
if you go to the gym, supersets and dropsets are more than enough for cardio activity.
>>35306030
when you are autismo (my experience) you find it easy to follow a routine that you set for your self
800kcal? 800kcal. you get hungry but you're not exactly feeling good any ways. do it for a couple of days and the routine is hard to break. you rage if you're forced out of your routine.
>>35305991
Do you exercise or lift at all? Like... Ever?
I eat basically all day having snacks every couple hours and then 3 big meals and can slowly gain weight, and that's with 3 days of lifting and 2 days of cardio a week with a medium to long walk at a not too brisk pace on my rest days usually. How do you even come close to only having am 1150 tdee I don't understand
>>35306041
such bullshit... you're either permabulker, roider or skelly. Cardio benefits your body in numerous ways besides fat loss and I do supersets/dropsets all the time, that's pretty fucking far from cardio
>>35306079
i do close to 100 reps on a drop set
sweat all kinds of sweat
also, training on caloric deficit
>>35306101
>>35306079
If you're cutting should you be trying to PR weight at all, or just keep lifting your max before you started cutting?
>>35306072
I do 2-4 hours workout every day, cardio and lifting combined. 1150 is what I have on rest days. On workout days, which is most days, I eat about 1400-1500 cals which is my TDEE maintenance for that type of activity level. Do you understand now?
>>35306058
Your perspective on autism is no meme. gtfu.
>>35306142
If you're working out 2-4hrs a day your TDEE IS NOT 1150 unless you are a very small woman. Wtf calculator are you using? Most men's BMRs are higher than your TDEE, and that's doing nothing but being alive.
>>35306288
Do you even read
On workout days: 1400-1500 cals. Idiot.
>>35306142
>>35306288
Ran a calculation of a Very small person.
>20yrs old
>Male
>Sedentary
>5'0
>110lbs
Has a maintenance TDEE of 1627kcal/day. You dun goofed somewhere.
>>35306345
What calculator did you use? That's a lot higher than my BW though.
>>35301917
Intermittent fasting
16-18 hours fasting and 6-8 hour feeding window.
If you want to go balls deep with fat loss, go VLC as well (very low carbs).
>>35306101
>that nigga at the gym squatting the bar + a 10lbs plate for 100 rep
>>35306079
Super sets and drop sets make anaerobic exercises aerobic. Do you even heart rate bro
>>35306352
>http://tdeecalculator.net/
Please be trolling. I don't want to believe you are a midget skelly.
>>35306392
Here the bmr is 1252. Ok. so 100 different. not that much.
Yes, I'm midget skelly. Fuck off lanklet.
>>35306372
the only remotely helpful answer in this thread. if makes dieting effortless.
>>35301917
Intermittent fasting and cycling carbs makes it bareable for me
>>35306416
will you ever learn?
>>35306372
IF is good for losing weight and fat.
For cutting, it means losing a shitton of muscle mass.
idk why people like to overthink stuff and try all kind of fad diets.
500 cal deficit (assuming you even know how to count your bmr and your macros unlike 90% of /fit/) and religious discipline is the GOAT.
>>35306475
>will you ever learn?
Please explain.
>>35306475
what about ec(a)?
>>35301917
>Intermittent fasting
THIS OP, DO IT
>>35301917
Hot drinks like coffee and teas will help you feel full. Just drink them plain
>>35306475
>For cutting, it means losing a shitton of muscle mass.
Are you dumb?
IF lean gains style is incredible for cutting or body recomp
>>35306475
Honestly in what way does IF make you lose more muscle mass than normal dieting at the same deficit? It's just a preference, I don't see how eating all your calories in 8 hours is somehow way worse than eating all your calories over a span of 14 hours. Do you think your body instantly starts catabolizing purely muscle if you don't have a scoop every 3 hrs or something?
>>35302844
Literally when I love to cut. There's so much fucking shit tier food around that it grosses me out.
>>35306416
6'1 masterrace nigga. When will you learn?
>>35306475
You're a fucking idiot. Nutrient timing doesn't fucking matter unless you're an elite athlete. There's plenty of muscular people who do IF and are just fine. IF works because of the satiety and people generally eat less food, that's it.
>>35306508
>>35303580
EC stack is the way to go desu senpai.
>>35306568
>When will you learn?
Either explain or fuck off. It's not funny.
>>35306591
>Being this new
>>35306511
What the fuck does intermediate fasting do and how do you do it ?
>>35306624
>>35306645
Fast for 16 hours, consume food in the next 8.
Start fast at 8 pm. Sleep til 7/8, don't eat til 12pm.
>>35306568
>IF works because of the satiety
surely you're gonna be hungry as fuck if you're fasting yourself?
>>35306672
Listen you illiterate fuccbois. Yes at first you will be a bit hungry until you adjust. Some black coffee, water, EC stack etc will blunt you appetite. Say you're cutting on 2400calories and you split it into two 1200calorie meals, you're going to be fucking stuffed if you're eating whole foods even though you're eating at a defector.
>>35306508
ec stack works too. As long as your actually healthy so that your heart doesn't blow the fuck up.
Personally havent tried it tho.
>>35306511
>>35306527
>>35306536
>>35306568
Glad to see so many people preaching on IF.
>>35306475
Yeah, i'm also wondering why IF means losing muscle.
>>35306672
Yeah for a few hours, then you get to eat a satisfying lunch / dinner.
Works better for me than smaller meals.
>>35301917
Cocaine and Adderall
>>35306741
I like you. Wash it down with black coffee.
>>35306723
>Glad to see so many people preaching on IF.
It seems well liked here, but IF sounds like a meme diet from cosmo or something. I'm apprehensive
>>35306723
There's no significant muscle loss, It's basically calories in vs calories out. In reality if you're Natty you will lose SOME muscle on a cut, as you are technically doing controlled starvation. The nutrient timing is irrelevant, if you have your last meal at like 8pm with say 70g of protein do you honestly think you won't have amino acids in your system until the next day? Plus IF boosts HGH levels. People actually thinks the human body just starts cannibalizing muscle tissue when you miss a meal. I'm pretty sure the research says you can go 48hrs w/o food before muscle catabolism.
>>35306776
You just don't eat for a fixed amount hours of the day which means bigger meals, there's nothing faddish about it.
I like lean gains, 8 hours fasting with most of your calories consumed post workout. There's nothing more satisfying than a post lifting gorge
>>35301917
Caffeine suppresses hunger really well, it sucks when you have to get off it tho
>>35306776
No a meme diet from cosmo would be "BAKE YOUR WAY TO 120LBS". IF is legit.
So can IF work for bulking too ?
>>35306855
>There's nothing more satisfying than a post lifting gorge
That does sound good, but if you're hungry going into a workout aren't you going to lift like shit and get tired really early?
What sites are reliable calculator to calculate
TDEE/BMR etc?
Ive used scooby's calculator for few months now, but other sites seem to say either my TDEE 's slightly lower or even 400 kcal higher than his
>>35307180
I'm 5'10 dude, 193 lbs at 18-20% bf
Workout twice a week
Upper lower split
>the natty king's scoobert's calc says my TDEE is 3.1kcal
>iifym.com says my TDEE is 2.6 kcal
>other sites vary from 2.2kcal, 2.5kcal etc etc
Fuck cutting is so hard bros
Keeping busy helps me the most with cutting. Takes my mind off cravings.
>>35305991
Gril?
>>35307229
>kcal
get your SI prefixes right m8, it's Mcal
>>35307004
If you feel like shit while not eating just eat a banana before the workout, srs.
>>35307282
Boy
>>35301917
smoking
>>35307397
Naughty
>>35305991
>>35306058
>>35306142
>>35306288
>>35306331
>>35306345
>>35306392
>>35306416
Ok. Can someone pls explain to me why my TDEE estimation is so unacceptable? I would love input at this point. Please?
>>35306387
oh I sure do.
What do you think is your peak heart rate for supersets? I bet it doesn't go above 150, ever
>>35307585
What is your
>gender
>height
>body weight
Then we can answer, but a man having a TDEE that low seems like he is either 4ft tall or anorexic.
>>35307605
>4ft tall
Not far from it.
Thanks. I'm male, 150 cm and 44 kg.
inb4 midget manlet jokes.
>>35307229
I found the same, pretty sure all the variance is when they try and work out how many calories are burned based on your activity level. Use a calculator to get your basal metabolic rate and then either cut based on that if you're fairly sedentary or use some other tool to estimate how much you burn with daily activities but err on the low side.
>>35307624
I'm American but if I'm correct you're almost 5 feet weighing just under 100 pounds?
I just put that info into scoobys calculator and it is saying about 1500 calories is maintenance, which sounds about right to me.
You are about the lower end of the healthy weight range, without pics I would assume skelly so once you work out more and gain muscle mass you should be able to eat more.
You shouldn't be cutting at that weight right now so you shouldn't be worry at all about eating ~1,000 cals, if I was you I would eat about 2000 calories a day for a while and see how your lifts go.
Bulking is ugly at times but it gains muscle fast and makes it easy to lose the fat since you have a much higher TDEE.
Sorry bro, I'm 200 pounds at 6'5" so mine is over 3,000.
Also personally I don't calculate rest days, I treat them the same as every other day, I just kind of round out everything.
Do what works for you.
>>35307710
Ok. Thanks man.
I'm a bit worried about eating that much, because I have a tendency to gain weight really fast (the curse of midgets). I'll look into it.
>>35307747
Just make sure to workout properly and stay positive.
You're gonna gain some fat so just make sure you don't let it go too far, but also don't stop bulking because you're afraid of a little belly fat.
The only way to get bigger and to be able to raise your TDEE is to get some temporary fat, but it's only temporary.
Good luck brother.
>>35302059
Yeah this is my problem. Always craving food, regardless of being hungry or not. Gets worse the day after a good deficit.
>>35307624
>150 cm
goodness lord. i would've killed myself already if i were that fucking tiny
I'm 187cm and 83-85 kg ish. I want to bulk soon, but I think I should lose some weight first.
Do you think it would be good to cut to 80kg first? It's so difficult
>>35307624
YOU
ARE
KIDDING
ME
RIGHT??
Isn't the cut off point for MIDGETS at 155cm?
You're not a MANLET you're a MIDGET
>>35308007
It's 147 cm actually
>>35308007
As much shit as /fit/ gives manlets somehow a legit midget manages to slip through the cracks and not get trolled into the nether.
>>35309274
I know right.
Be careful with the holidays, lads.
Last year I did the maths on my Christmas meal (and made a fine ass out of myself by measuring up a portion before we served the food), and the food and dessert alone came to 1150 kcal. Add to that maybe a liter of beer, four shots worth of aquavit,a glass of brandy/liqueur/dessert wine, and you could easily be redlining your TDEE, if you're not already above it, and you won't have gotten any notable amount of protein in, maybe 40-60 grams. Yeah, a day won't make or break you, but at least for me, these days tend to bunch up around Christmas time, with plenty of friends and relatives pressing food and sweets and drank on you.
This year I'm not gonna drink, but my sister got diagnosed with T2 diabetes and proclaimed herself a vegan, so I don't think people will think me to be the biggest asshat at the party.
>>35309510
>aquavit
Scandifag detected
What do you guys eat for Christmas?
>>35309596
I'm Norwegian, so it's typically pork rib, but pinnekjott (smoked lamb rack) and lutefisk (Legit stockfish of cod that's been soaked in water and then in lye) are both pretty popular. Something like 41 000 folks said they'd be eating frozen pizza on Christmas Eve, which is a lot considering how few people live here.
I think the Swedes eat ham, and I've no idea what the Danes eat.
Always have a water bottle with you, drink a gallon every day.
Intermittent fasting lets you have two big meals per day and snacks. I fit 2 fruits and 2 sweet things per day into my macros ( yoghurt + cupcake).
Every two weeks I cheat hard ~6000 calories.
Managed to lose 12kg in the last 11 weeks, and now I'm 5kg away my goal weight of 100kg.
Some people will say that cheating on my diet takes me further away from my goal, but I know I would have given up long ago without them, so slower progress is better than nothing.
>>35309809
>Something like 41 000 folks said they'd be eating frozen pizza on Christmas Eve
This is sad, bro. How high are the obesity rates in Norway?
My cousin from the marines is visiting the family for the holidays. Pizza and wings everywhere.
It's only like 6pm here and I'm already over my cal limit for my cut and still like 90 grams short of my protein goal.
Does this feeling of absolute shame, failure and impending doom of later tonight leave? Or is this perpetual?
How much success have people had using Scooby's Calculator?
I've been struggling learning the difference between BMR and TDEE and how much I physically need to eat, regardless of the day.
Because Scoob's daily cal amount is about 200 cals higher than what my current daily goal is.
>>35307624
>4'11
How's the weather down there?
>>35302205
i hate bulking, I find it hard to eat that much, mostly because I do it clean so the calories are much denser feeling. Eating empty calories is easy, eating clean calories is hard.
Currently at around 14-16% bf and can linda see abs and after xmas looking to cut hard for 2 months until I start uni in March. I will do IF and sadly in NZ cannot get DNP or Ephedrine, what are my other options other than taking caffeine pills to supprress hunger?
.
on my experience , do more cardio , run / bike / eliptical , w.e , just do a shit ton of cardio to speed the process , do your compounds but dont go all out just maintain your numbers , cut for 3 months , cut the bs with sugar and plan your diet ahead ,
Question, I've dropped a large amount of weight for the first time in the past few months because I wanna get fit and tonight was the first time I really allowed myself to eat a large amount of food with how much I wanted without concern for the calories.
I just spent the last 30 minutes in the bathroom feeling like I wanted to die and almost vomiting up everything I ate. In actual physical pain like my stomach was going to burst open.
How abnormal is this?
>>35301917
sprints, jump rope and mma traininng. If you do this to the music that gets you pumped it feels nothing lie work just pure bliss.
>>35312747
You probably got gastritis
>>35312428
A NZ bro. Where you at?
>>35307624
So do you get a disability cheque for being that height? Not making fun just curious
>>35309510
I know what you mean man. Luckily my family is super supportive so I wont have food and goodies shoved into my face until the day itself. I've decided to give up drink until after the new year.
It's easy to say no sober but i've yet to meet someone who can drink 3 pints and still say no to extra desert.
>>35306970
Yes but its harder on a bulk to getlike 3-4k calories in at once without eating a shitton of junk
>>35315230
I'm 5'9
I only need to eat 2400 calories to be in bulking mode
I have trouble getting protein as high as I want when cutting without resorting too whey.
>>35315318
What is tuna? 30-45 gr per box? and cheap af?
>>35315200
Lol. No. But if I were three cm shorter I would. No joke.
>>35301917
Coffee and poppers
Reminder that running a caloric deficit is not a good way to lose weight.
You'll just gain it all back later.
>>35315748
hello b8
>>35301917
I haven't been struggling until these past couple of weeks. I went from 252 lbs down to 182, and I've been having trouble losing past that. Could it be because I've switched to a lifting-heavy workout plan instead of a cardio-heavy plan? I'm spending more time in the gym and in theory burning more calories, but it's frustrating when the numbers on the scale don't budge.
>>35315807
Buy some calipers and track your body fat, maybe you're recomping
>>35315807
>Could it be because I've switched to a lifting-heavy workout plan instead of a cardio-heavy plan?
Yes. So what? Adapt your diet or get more cardio, or accept that the number will stall for a while.
>>35315889
That's a good point, don't know why I didn't think of that.
>>35315891
I don't quite understand why I should need to deepen my cut. If I'm burning the same number of calories lifting as I did when I was running 3 miles every day, I should still be losing at the same rate, right? I'm not some magical spacecat dragon whose body doesn't follow the laws of physics. Calories in, calories out.
>>35315919
>If I'm burning the same number of calories lifting as I did when I was running 3 miles every day
>If
Nuff said. Something obviously changed and it's not enough anymore.
>>35315930
How do you recommend counting calories burned from lifting weights, then? I've always used MapMyFitness for cardio, and I've use it for lifting, but I don't believe the numbers it tells me.
>>35315965
Have no experience with the app. Why not play it safe and use TDEE at a 500 calorie deficit instead of trusting an app to tell you how much you burn? What is your daily calorie count?
>>35308007
kek
>>35315919
You lowered your cardio, you're burning less calories overall as people highly overestimate how many they burn through lifting and cardio as it is. You've lost a lot of fat, if you haven't already you need to recalculate you're TDEE as you weigh less and require less energy to be alive.
>>35316042
Before exercise, my calorie limit for a day is 1,400 flat. Assuming I'm 5' 10", my BMR should be 1,819 so even if I sat on my ass all day I should still be losing close to a pound a week, right?
On days I exercise, I eat between 1,700 and 1,800 calories after spending an hour in the gym. I'm following SL 5x5 and I run for 10 minutes before and walk for 10 minutes after, so even on days I lift I'm putting in about a mile and a half. On cardio days I run for an hour, or run for 20 and bike for 40.
>>35316110
I have a fitbit and I track through MFP and the fitbit app, I thought they would do a good job calc'ing my TDEE even as I lost? Just trying to understand how I can fix this and where the gaps in my program are. What TDEE calc do you recommend?
>Not having a TDEE of 3600
Sucks to be you
>>35316145
They're just estimations m8. If you're not losing weight you need to adjust
>>35316158
>having to spend less money on food
>no need to bulk with 4k which is hard to reach clean eating
Yeah really sucks
>>35316290
When I want to bulk I will stop cycling to work, or just eat more dessert desu
>>35307624
srs answer, by my calculations factoring in at least 3 days of exercise your TDEE is 1726, you're basically quoting your sedentary TDEE, you always factor in your activity level.
1506 for sedentary TDEE.
Source: fitmath app for android
>>35301917
I have a problem.
I can't seem to stop feeling hungry. Now, I know you guys said that it'd pass, and that I can just drink a lot of water to tide it over, but I have a gastric condition and drinking over 100 ml at one go will make me feel bloated and feel like vomiting. Add to the fact that I can't eat large meals without being really bloated, I feel hungry most of the time and have to eat something.
In the mornings I have excessive acid production, and I need to eat breakfast to sooth it, so I guess IF is out for me.
How do I continue cutting, /fit/?
>>35316532
Continue eating at a deficit with a differ style of eating? You're going to be uncomfortable, it's a cut. I'm confused how you're fat if you supposedly can't eat very much. Also you need to be on a Proton Pump inhibitor if it's that bad, I have the same problem sporadically and can't IF from time to time. Take your meds before you go to sleep instead of the morning to combat that morning acid.
>>35316409
Thank you. It has already been cleared, but still. Appreciate it.
>>35316532
Find some really calorie sparse foods like cooked vegetables or something you can eat a fair amount of to fill you up without ruining your calorie count.
>>35316668
It's to do with a few stress and anxiety related issues. I'm in the army now as a conscript, and the MOs give out shit medicine that don't work very well, if at all.
I'm at ~18-20% body fat, 171 lbs, and 5'10, if that helps.
>>35317315
I'm in camp most of the time, and cookhouse food is cookhouse food.
There's usually brown rice, some vegetable and chicken or mutton. Most days there's apples too. I avoid any and all desserts like ice cream. Always pile on the vegetables.
What should I eat more of, and not eat at all/a little?
5mg amphetamines just for the anti-hunger sides
Would you pop hot for amphetamines if you take an eca stack
>>35318862
No. Ephedrine is specifically tested for in many sports leagues but not job drug tests.
>>35316267
Yeah, you're right, I need to not be a pussy and increase my cut. Thanks, I needed to hear it from someone other than myself. I just hate days like this where I drink a pot of black coffee instead of eating breakfast and get them caffeine shakes/headaches/lightheadedness.
>>35317358
Mutton is very calorie dense, so I'd go for the chicken over that for sure.
Aside from that there's probably not much you can do, you're not in the best situation for diet in general from the sound of it.
>>35305874
Lmao i love a good shit, bulking shits are godly
>>35301917
you wanna know a good trick? Buy a shit ton of gum. Chewing it makes you forget you aren't eating and it tires out your jaw muscles.
>>35302205
Why is this gif so hypnotizing
I dont even watch anime...
>>35301917
BCAAs
ZMA
Caffeine
Mountains of veggies with every meal
>>35307624
>>35316158
>>35316409
A male even shorter than me, while not fat, still has a higher TDEE. Being female sucks ass. 1200 cal BMR, 1400 cal TDEE to maintain weight. I have to eat fuckin <1000 to lose weight at a reasonable pace, unless I wanna do 2hr cardio everyday. Half the dishes at any given restaurant are my entire TDEE, a cup of oats is like half my daily calorie intake. This is why women are all so goddamn fat
>>35321384
What's your height?
>>35301917
>protein and water
yes good start. also
>fiber (not a fucking supplement)
>reasonable amounts of caffeine
>>35321416
5'3.
>>35321427
Feel your pain bro sis. We're the same height. I cut out all starchy carbs to make it, and can finally keep stable. Nobody understand that a 'normal' diet makes fat when their lankly tall asses can eat it and stay skinny.
>>35321459
>>35321427
If I bend you over, would you look like a little boy
>>35301917
drink sparkling water, coffee 2-3hours after you wake up to supress apetite
first meal 6-8 hours after you wake up
if your used to eating breakfast start with one hour then next day 2 hour to first meal etc
after you adept doesn't even feel like your cutting also im newer sick now¨
also>>35321105
>>35321469
You don't have to bend me over for that, actually :/
>>35321469
Yeah probably tbqh.
>>35321459
Non-fit people are the worst about it. I know women who will preach on and on about how 1200 cals is a starvation diet, when it's actually not extreme and sometimes not even a deficit for short sedentary women. Women are kidding themselves if they think they can eat anywhere near what a tall male does without getting fat af.
>>35321503
Lol. My friend does this. She eat what her bf eats, and is hamplanet as result. I feel bad for her, but she refuses to realize that people can't eat equal, and then stuffs her face with pizza.
>>35321384
I would love to switch your TDEE for those three extra inches, gril. I'm three cm from actual midget size.
>>35310287
Obesity, I don't rightly know, but we're 50 % overweight (at least). Now, while I will say that overweight is a flexible definition, I can definitely say that the vast majority of those people, ummm, carry more deadweight than payload, so to say. Overall, young people here are rather healthy-looking (or at least not drastically overweight).
