Dump your best material. Including stuff for noobies. I've started posting on /fit/ to preach the good word and you wouldn't believe the stuff I hear...
Make requests and have others deliver.
Go!
>>35411209
I love how bodyweight routines are always autistic because they know that no real gains can be made so they're like "y-yeah but you gotta do all 150 of the e-exercises."
thread hidden, sorry
Can we get some recipes in here too ?
Hard drive died last week,had 300 /fit/ related info graphic images but lost it all
Tryna build it all again.
more nutrition and food stuff please.
t. hungry skelly desperately trying to bulk
>>35411233
Don't be a dick. I'm posting what I have. I pick from that chart for stuff like squats and push ups. When you aren't strong, these exercises will help a lot.
>>35411233
B-but bodyweight routines have to give you some gains...right, guys?
>>35411233
Do you even understand what the picture is? The columns are progressions, i.e. moving from regular pushups to diamond pushups. It's only 7 exercises, but going further down increases the difficulty.
>>35411276
>1g protein per lbs bodyweight
Topkek m8
>>35411276
One of my favs.
Cardio stuff.
Requesting: lifting infographics, SS/SL, etc.
Rippletits maymays.
101 images to illustrate things for noobs.
Something about how calories are the one pillar of losing weight.
>>35411207
last one is wrong if you burn 2000 you burn 2000
if you burn 2000 without excercise you burn 2500 with exercising
>>35411909
You are wrong. Last one doesn't say that. It says:
>body alone burns 2000
>exercising burns more, numbers not specified
>eat 1500
>lose weight FASTER
What the fuck are you on about?
Post more, guys.
>>35411276
>whole milk
for real? isnt whole milk too full of fat/cals? I thought skim would be best?
>>35412000
lol you make the assumption that this picture is to cut weight...
>>35411343
I only do bodyweight. I'm doing fine. Not gettins 'roid swole' but aiming for twunk anyway so it works for me
>>35412013
>>35412000
This is for bulkin
>>35411915
Where is this from?
>>35412043
SS, I think.
>>35412099
Format looks like latex, so I thought it was from an article somewhere. Will look around on SS-website, thanks
>>35411864
what the fuck is that supposed to mean?
>>35412157
What don't you understand? He underlined the stuff with a colour and circled which part are "activated" by the exercise.
Dude got this bod doing SS/SL only.
>>35412185
i tought it was some1 mocking the ss/sl routine, my bad
>>35412228
>i tought it was some1 mocking the ss/sl routine, my bad
Nah, quite the opposite. It's someone defending the "SS is just a meme" mentality.
>>35412013
I wouldn't say it's easy, it's more that the logic behind it is easy. Sure, eat 1500 calories a day. But feeling hungry all day isn't fun either. The hard part is either persevering or figuring out what food fills you up without going over your excess calories. In my experience eggs are good for this.
>>35412287
>Sure, eat 1500 calories a day. But feeling hungry all day isn't fun either
How fat are you exactly? Right now, I'm at 750 calories, it's 18:37 and I don't feel hungry at all.
> The hard part is either persevering or figuring out what food fills you up without going over your excess calories. In my experience eggs are good for this.
Yes, anything with protein will fill ya up. Soups and stews are good because mostly water.
>>35411207
what the fuck do you do that your metabolism is only 2000 cals?
>>35412355
>How fat are you exactly?
About 95 kg at 180cm, so I need to lose about 20 kg for a healthy weight. Theoretically this should be possible in 40 weeks or a year.
>Right now, I'm at 750 calories, it's 18:37 and I don't feel hungry at all.
Teach me your ways. What does your daily diet look like? Please tell me all the meals you eat on an average day.
>>35412287
I originally made these to show the light to fat people. If I made them today, I'd word things differently because I know better.
>calories are stored energy
That made me cringe a bit, at myself.
It's intended for utter noobs. I need more noob material to show people.
I opened a fit thread on /b/ and this happened:
>anon literally doesn't believe in calories, thinks caloric deficit is bullshit from the Jews
>people ask what SS/SL is
>Anon wants to know how he can work [very specific part of body] and has no interest in anything else
>muh abs
>what food do I eat to get abs
>which exercises will get rid of body fat
I can see how business people who know the truth can use and abuse so much ignorance.
>>35412387
>Theoretically this should be possible in 40 weeks
Yes, at the fastest.
>Teach me your ways. What does your daily diet look like? Please tell me all the meals you eat on an average day.
It depends when. I tried many ways.
1. eat nothing until 4 pm, then feast. Eat another smaller meal around 8, then nothing until tomorrow, 4 pm. A short eating window works best if you can tolerate the hunger and function without much food.
2. start with a massive meal for breakfast: 800kcal. Eat another, small meal in the evening.
Foods that make it easy:
>eggs, meat, BEANS BEANS BEANS, a whole can of beans is only 300kcal and it'll fill you the fuck up something nuts
Here's a meal that'll be around 700kcal but you'll barely be able to finish it:
>gulash in a can
>add beans
>add other meats you like
>add 4 eggs or so
>softly cook that shit
>add whatever you want
>big ass bowl of stew with all the elements you like
>takes forever to eat, fills you like a fat mammoth cock
>>35412000
>isnt whole milk too full of fat/cals?
You need fat. A lot of it. As an experiment, try reducing your fat intake to below 30g per day. You'll turn into a literal retard like those vegans as your brain won't function properly and your testosterone levels will plummet.
>cals
You need to eat at an excess to gain muscle, so you need the fucking calories.
>>35412448
mfw it's 2015 and some people still believe the fat you eat is stored as fat in your body
>>35412387
>Teach me your ways. What does your daily diet look like? Please tell me all the meals you eat on an average day.
On other days, I eat a bowl of cereal, 500kcal, and one meal. I generally fuck up if I eat things between meals. If my partner buys donuts or dried meat sticks, I won't resist. if I stick to my plan, I do great. I need to eat around 1200kcal to lose any weight, so I get there quickly.
>cereal
>eggs
>meat
>bread sometimes
>milk/juice
I never stick to any strict diet plan, I just count my calories. My best was going from 80 kilos to 72.7. I'm back at 76 now because I ate like a fatass during the holidays and before. Ate a whole jar of jam because fuck it.
>>35411915
I always wondered, for lactose intolerant people or even if you're concerned with the fact that too much milk is actually bad for your bones, would drinking a gallon of soy milk, rice milk or any other "vegetal milk" be as efficient?
>>35412448
>You need to eat at an excess to gain muscle, so you need the fucking calories.
No. This is a myth. The excess is recommended ONLY to make sure that your body has all it needs. That's only if you're very eager to get your gains fast as fuck and are willing to be fat the whole way, and then cut.
Otherwise, you can lose extra fat and gain muscles at the same time, if you start with extra fat, which is most beginners' case. I'm doing exactly that and I made gains.
If you make sure you get enough protein, your muscles will be fine.
If muscles needed fat, you'd not actually need to bulk at all, because they'd feet off your extra fat already. What you really need is protein, and, if no extra fat on you, overeat a little.
Don't go 6000kcal a fucking day if you aren't a skelington.
>>35412470
This a million times.
People: your body turns energy to fat for storage. Even fruit will turn to fat if you eat in excess.
Question, why do we use calories and not joules?
>>35412482
I have no idea, but I would imagine so. Just read the cals it has and the protein and see if it's comparable.
>>35411864
Could you break this down? Not getting it.
>>35412445
>>35412472
So, only two meals a day? Huh.
I'll have to start counting calories too. I guess I'll take off to the googles for a good calorie counting thing.
>>35412387
I am sometimes at around 750 calories before dinner. Usually no more than 1,000.
Eat 2 eggs and coffee for breakfast (150ish calories). A piece of fish or chicken for lunch (200ish). Usually I'll have a protein shake with 1 scoop, 1 cup of milk, 1 cup of frozen fruit (something like 350 calories). If I just have that, I'm at 700. Oftentimes I'll have a glass of milk, or maybe some almonds.
Dinner is usually 5-700 calories.
Another snack before bed is another 200 calories, putting me around 1600 or 1700. On days that I lift, I have another protein shake.
>>35412567
He lists the exercises he does (SS/SL) and underlines them with colours, then he circles the muscles worked by these exercises with the same colour.
>>35412020
Do you use the system in that pic?
>>35412574
>So, only two meals a day? Huh.
Yeah, but that's from childhood. I virtually always skipped breakfast. I never eat in the morning, I'm not hungry. I drink some ice tea and that's all.
Nobody needs 3 fucking meals a day.
myfitnesspal is pretty popular nowadays.
I use pic related, thought.
>>35412013
This is made for men and tall women. My TDEE is 1150. TDEE is a way better way to tell fatties how to loose weight
>>35412591
Pic contains virtually all you can do, so he probably does, yes.
There aren't that many exercises in there, most are just upgrades from basic exercises, which allows you to get stronger.
I use squats and push ups from this list, preparing myself for the barbell.
>>35412611
>My TDEE is 1150.
Wat.
>TDEE is a way better way to tell fatties how to loose weight
Please share.
>>35412023
This plus how to count Calories needs to be taught in American public school.
>>35411207
this infographic is retarded
1500 calories a day PLUS burning calories from exercising is healthy? no way. Yeah you'll lose weight but you'll feel like SHIT and NO ENERGY. You'll be WEAK as FUCK, too.
The adult human body needs a lot more than less than 1500 calories a day.
>>35412611
>My TDEE is 1150.
I demand to see height and weight, and I demand to see it in metric.
>>35412656
>This plus how to count Calories needs to be taught in American public school.
And all other schools. I think they don't on purpose to ensure we buy too much food, for the sake of the economy. Fucking cunts.
Same reason why food labels isn't just 40 CALORIES FOR ALL THIS CAN, but a shitload of info 99% of us won't read or understand. And when you get the cals, you gotta do maths, because they won't just tell you how much is in that portion, no, too easy, they'll give you cals/100grams.
I believe in conspiracies because of this.
>>35412387
You need to just start doing it & experiment with different foods.
Look at nutrition labels when you're grocery shopping.
You'll be amazed at how many Calories some foods have compared to how much they fill you up.
>>35412675
>this infographic is retarded
You're retarded. I do it and it works fine.
>1500 calories a day PLUS burning calories from exercising is healthy? no way.
I sometimes eat 1200 PLUS lifting and I'm fucking fine. How fat are you, Bobby?
>Yeah you'll lose weight but you'll feel like SHIT and NO ENERGY. You'll be WEAK as FUCK, too.
I feel fine, Bob.
>The adult human body needs a lot more than less than 1500 calories a day.
It all depends on who, Robert. If I eat more than 1500 a day, including liftan, I gain weight very fast.
>>35412693
well maybe that's because you are a midget girl
>>35412656
Teach it on /b/. I've opened 3 threads yesterday, throughout the day, people are suckers for the truth. I must have started at least 4 people on a new path simply by explaining how the body works and what calories are.
You wouldn't believe the amount of idiots who think "calories" is a memeword like "keto" or "feng shui". I literally had people tell me that the "diet" didn't work because their bodies don't burn "calories".
Spread the word, open a fit thread on /b/ and brace.
>>35412682
I was talking to my gf about how i count Calories the other day.
When I got to the part where you have to spend maybe 5 seconds doing a middle school level math problem her brain shut down and she said "That's too hard for me. That's too much work."
She's not even stupid, non-STEM people just fucking lose it when math is involved for some reason.
Education is fucked.
>>35412731
>well maybe that's because you are a midget girl
>8 inches of half Italian cock
>178cm
>76 kilos currently
>liftan 3 times a week, session lasts an hour at least
I literally gain weight if I consume more than 1500kcal.
Come at me, bro.
>>35412756
>said "That's too hard for me. That's too much work."
My dad said the same, "If I HAVE TO START DOING MATHS EVERY TIME I WANT TO EAT, THEN I'D RATHER NOT EAT AT ALL."
To which I said, "All the better, you'll lose weight even faster, dad."
Then I said that if you really want to lose weight, you'll do this simple thing. If anything, it'll make you SURE you want to eat that item because it won't be as easy as before, no matter how easy the maths is.
My education was 8 years of LIT studies, and I was always bad at maths, but I got to it easily.
Tell your lady to precalculate everything and have the info on a piece of paper somewhere, so she can just look at it. Eventually you know this shit by heart.
I hope you MANSPLAINED her to the light.
>>35412784
I tried bro.
She fucking hates putting effort into anything food related though.
She's unwilling to cook anything.
Even just heating something in the microwave or toaster oven is too much work unless she's having hunger pains.
It's really fucking weird.
>>35412635
>TDEE is a way better way to tell fatties how to loose weight
Because for short people 2000 cals a day is what's making them fat (as in my case). TDEE is a neutral calculation and with give them an estimation based on their own bodies. Also, if they work out on the side, a healthy cut is better than to cut randomly, because it will give the opportunity to build muscle at the same time.
>>35412848
Is she fat?
>>35412848
>She fucking hates putting effort into anything food related though.
>She's unwilling to cook anything.
Maybe she has food issues and tries to remain distant from it?
My girlfriend loves to cook and she joined me in my quest to be fit as fuck. We do everything together now: count cals, shitpost in real life when nobody's within earshot, no homo on everything, and we discuss fit shit whenever. It's cool.
You should ask her if she has an eating problem.
>>35412860
I agree. I should remake that image and say "average" instead. I was trying to make things super simple for the super lazy and super ignorant.
>>35412899
AHAHAHAHAH
>craving chocolate
>reality: you crave magnesium
Not by a long, loooong fucking shot, my friend.
This isn't how shit works. Maybe if you're pregnant and hysterical.
The whole thing is pants on retarded on the same level.
>craving alcohol?
>you really crave protein, bro, and avenin
Nah, you drink to get smashed...
This pic is fucking stupid.
>>35412574
use cron-o-meter
>>35412913
will you please peanut butter my jelly?
>>35412919
>I was trying to make things super simple for the super lazy and super ignorant.
This is a good move, desu. Most of them don't care about the big picture.
>>35411930
excercise incrases Metabolism :
Metabolism (from Greek: μεταβολή metabolē, "change") is the set of life-sustaining chemical transformations within the cells of living organisms
>>35413066
therefore is incrased need of energy and therfore Fatbreakdown part of metabolism
i think the image still works im nitpicking
>>35412848
My girlfriend is the same fucking way. She's a great cook when she wants to cook, but 99% of the time she's too lazy to do it, so she orders in or eats weird shit. I'll offer to make food but she doesn't want to eat my shit because it's "calorie dense" but she'll eat dry ramen with the flavor packet or go out and buy falafel.
>>35412611
Nobody except small children have a TDEE that low.
Unless you're a 9 year old boy coming here to be the strongest kid on the playground you're full of shit.
I also laugh at the people who claim their TDEE is at or above 4000
>>35412899
>You're so thirsty that you aren't thirsty anymore.
>>35413148
I'm a short female. My TDEE is that low. calculate it, bitch
>>35412760
maybe because you build muscle
I eat 1800-2000kcal on a cut with lifting 3 times a week and lose 0.5 kg a week
182cm, 83 kg
and something something spaghetti dick joke
>>35412893
no, skinnyfat
she eats horrible shit all day every day though.
she's definitely not healthy.
she can't even take multivitamins because she basically has a pill swallowing phobia.
>>35413066
>excercise incrases Metabolism :
That's why the images says "you lose MORE weight", faggot.
>>35412913
I've tried getting her to explain it.
She says she just doesn't enjoy food.
She eats because she wants to live and because it's uncomfortable to be hungry.
Even when we go to a nice restaurant and get truly good food she can't enjoy anything outside her comfort zone.
BTW, her comfort zone is spaghetti-o's, microwave ramen, and chicken nuggets shaped like dinosoaurs.
I promise she's not underaged.
>>35411855
These are Calories per fruit righte?
>>35413148
>Nobody except small children have a TDEE that low.
Kids need way more when they grow, actually.
>>35412512
i think because it works out nicer. 1g of carb = 4cal etc.
>>35413364
yes but picture says Metabolism (wich is base Metabolic rate + excercise) +excercise = caloric total
so in the pic excercise is counted 2 times
dont confuse Metabolism with Base metabolic rate
>>35413212
What counts as short? Just saying it means nothing without an exact height/weight measurement.
Whatever, though, I got nothing going on today though so I let my autism out and made up a couple of numbers. The weights are around the middle of the healthy weight range for their accompanying heights.
A sedentary 20 year old woman who is 5 feet tall and weighs 110 pounds has a TDEE of 1428 kcal and a BMR of 1190.
A sedentary 20 year old woman who is 4'9" and weighs 95 pounds has a TDEE of 1289 and a BMR of 1074
The closest I got to your calculations was 4'7" and 82 pounds (which is the bottom number in the healthy weight range for an adult woman this height). TDEE was 1180 and BMR was 984.
Keep in mind any physical activity at all will increase these numbers. Looking at it I'm actually wondering if you've confused TDEE with BMR since those numbers align more closely with your claims.
>>35411886
>not posting the superior version
>>35411960
More of these...
>>35413336
>she can't even take multivitamins because she basically has a pill swallowing phobia.
I knew I was being fed pills for something lately, dear Lord. I have the same, and found a solution: eat it with something thick, like mashed potatoes, or a brotein shake (my case). It's easier to swallow pills inside thicker liquids than pure water.
>>35413382
I know someone like that. She might be a "super-taster". Basically, everything tastes like intense shit to them.
Look into it, thank me later.
>>35411233
Ahahahha im fucking sure that you fucking suck at bodyweight exercises and you are one of these faggots with no felbility at all.
I bet that you also dont do any cardio.
Being fit is about being athletic and kinda aesthetic,not being a big useless piece of shit with muscles.
>>35412899
Wow, that's really neat!
>Coffee or tea
What's wrong with tea though?
>>35413383
Yup.
>>35413383
they seem off though. banana is like 90 cal, apple and orange is like 80.
>>35413415
>yes but picture says Metabolism (wich is base Metabolic rate + excercise) +excercise
I think you're being a little autist here, my friend.
Exercise doesn't "increase metabolism" as you train, it eventually builds muscle, and THAT will increase your base metabolism because muscles consume more calories.
You got your shit all wrong, friendo.
last one I have
>>35411960
Not forearms?
I've never found deadlifts to do much for abs.
>>35412238
Thats not the oppositw
E
>>35413426
Thanks, I wasn't aware it existed.
>>35413431
I'd love to have the higher res and the other ones. I know I saw them in a thread once, but this is all I can find from Google.
Question about TDEE/BMR.
My BMR is 1740 and my TDEE is 2194. For weight gain, is double BMR sufficient?
Also 6'5 138lbs
>>35413478
This. I've recently learned the hard way that flexibility wasn't an option, ESPECIALLY if you lift.
>short hamstrings due to years sitting at computer led to knee pain
Stretching every day now.
>>35413463
Idiot
>>35411855
the numbers mason
>>35413513
Praising and defending SS is the opposite of mocking SS.
>>35413606
calories per item, but i think they're off
>>35413479
Hello newfag
>>35413502
yes im Autistic here BUT
you confuse Metabolism (wich are process in your body from digestion over ATP Syntheses to Thermodynamic and all Anabol and Kataboll Processes.
inb4 wikipedia is no source
read thi https://en.wikipedia.org/wiki/Metabolism
>>35413582
How do you complete it with Ottermode, Bear mode and then build mode?
>>35412745
>spreading the word
>wanting to raise the bar
Nigga keep the bar low so we look like greek statues to normies
>>35413553
>For weight gain, is double BMR sufficient?
Fuck yes, you gon get fat really fast that way, you crazy nutter. Unless you're an absolutely skeleton, don't overeat so much. 400kcal is enough to bulk.
>>35413621
ah ok thanks anon, thats what I was thinking but they do seem a bit off.
>>35412784
>>35412848
Why not just tell them to not eat to satiation?
>>35413605
>Idiot
Uh?
>>35413627
>you confuse Metabolism (wich are process in your body from digestion over ATP Syntheses to Thermodynamic and all Anabol and Kataboll Processes.
Nobody's doing that. Are you German or something?
>>35413659
yeah they're too low
>>35413650
>Nigga keep the bar low so we look like greek statues to normies
Friend, the bar is lower than you realise. I'm talking to fat fucks who will DIE if they don't do something. They won't be a threat to you, they don't live near you, but they may become normal again.
This is why you fuckers keep trolling everybody with your "SS is a meme", you don't want anyone else to be in on your secret.
>>35413700
>>35413700
yes and here its seperated :-)
>>35413671
>Why not just tell them to not eat to satiation?
Because that's not a very good measure. Some things will fill you up before you reach your caloric ceiling, and vice versa.
>>35413700
wait in english you do as well With BMR and TDEE
Anyone got any infographics on gaining weight?
>>35413717
I could tell from all those capitalised words, and those K's
>Kataboll
Top kek. Catabolic movement is the English equivalent I think.
>>35413778
Just eat more, friend. Count calories and go crazy.
I posted one though:
>>35411915
>>35413609
>>35412238
>It's someone defending the "SS is just a meme" mentality
you goofed :^)
>>35413864
Oops... I must have mixed two sentences:
>defending SS
>attacking the "SS is just a meme"
My bad.
Quick question, idk why I'm asking itt, i guess because people are discussing metabolism and i can't be fucked making a whole thread for this.
I'm trying to lose weight rn, currently at 185-190lbs, I run every night, I'm getting better which is nice. If I am not feeling hungry whatsoever, is it even worth eating anything? I feel no negative effects if I'm at a time when I 'should' eat but I don't. Often I'll wake up at 7:30am and not eat anything until I get home at 4:30pm, Is this bad for me?
I ask mainly because I had some turkey and rice today, like a really small amount, and it's nearly 8pm and I'm still not even hungry, but I feel like I should be eating something
>>35413624
Yes, I'm a newfag. I still don't understand what's wrong with tea. It has close to zero calories and is a good way to give some flavor to your drinks without breaking your diet, from what I've heard.
>>35413906
There is something wrong with tea? I always brew green tea so I can drink it while lifting.
>>35413906
The poster you replied to is a meme. It's nonsense. You're welcome, newfag.
>>35413426
>first time playing KS 2 years ago
>Emi's bad ending
>spend 4 days feeling sorry for myself, upset because my anime gf with no legs dumped me
>finally go back and get the good ending
>cry like a bitch
>realise if Hisao and his fucked up heart, and Emi with no legs can be fit then so can I
>ty based Emi for saving me
>>35411855
Watermelon is 9 calories per oz though. Banana is 28 cal per oz and the smallest ones I find are 3.5 oz, so 100 cal.
>>35412482
Absolutely not, soy milk has almost no protein content.
>>35412899
lol
as an alcoholic i can safely say i'm not craving protein, avenin, calcium, glutamine and potassium when i want a beer
>>35411451
>1g protein per lbs bodyweight
What do you mean, is this koncept stupid or way too low? Are u implying it should be more like 2g per kg bodyweight?
>>35413893
Bumping for answers
>>35412445
>1. eat nothing until 4 pm, then feast.
You are doing it wrong. If u wanna lose weight, you should eat small portions continously throughout the day to "trigger" the metabolism to work.
Not eating or fasting just creates stress and fat-hormones in the bloodstream.
For example as breakfest, eat just 1-2 eggwhites and nothing more, and have tiny meals throughout the day IF u wanna lose weight. Not having enough protein diet will make body go into catabolic state and it will break down muscle tissue making you lose muscle.
Cut the fat and sugar not the protein.
Im trying out a 6000 kcal diet, I have fast metabolism.
If I gain too much weight then I will just cut down kcal intake. Will report after few weeks
>>35414292
This is pants on head retarded. At least intermittent fasting has some small scientific support.
>>35413382
Oh man I had a friend like this. Lived off baked potatoes and cheese on toast, super skinny and pale, all the tutors at college would ask me "if she was okay :|" because I was her bff and I'm like, she's fucking fine, honestly, she just has the appetite of a five year old. This was around 2005 when the Myspace aesthetic was really popular as well, and she was full emo kid so the skelly effect was magnified. She has a kid now and is still as skinny as when she was 18.
Have your gf watch Supersize vs. Superskinny (British TV programme) - it acknowledges the fact that hungry skellies don't eat as much as they think they do, and addresses their poor appetites/undereating in a no-nonsense fashion.
>>35413550
Pity - if anyone has any links?
>>35411960
>no lats
kek m8
>>35412387
Lol nigga, just don't eat, I am currently trying to gain 183/70 kg here and I gained about 2 kg in the last month, before that I didn't eat anything until 2-5 o clock PM, you can't possibly go over 2500kcal with such a schedule.
>>35413893
Make sure eating 300-500 below your TDEE, otherwise you'll lose muscle along with fat at a worse rate.
As for the cardio, that's fine. Some people can't manage to run every night and still get the results they are looking for, it's all up to you.
What you're doing diet wise is intermittent fasting, and it's perfectly okay and actually ideal for weight lose (for me at least). Just make sure you get the calories you need at your last meal
>>35413893
You should be lifting, running doesn't burn that much if you don't run for literal hours and lifting gives you a nice look as well an also doesn't ruin your joints.
I don't know how tall you are, but 180+ is pretty fat for anyone under 7'
I would just start counting calories, eat 3/4 of your "daily intake" which should be at 3000+ kcal a day now (just guessing)
If you eat 2000 or less you will lose weight fast as hell, and if you lift and eat well too, you can lose all that fat and turn it into nice muscle in a year easily.
>>35413607
thank you.
>>35413212
do you mean BMR? because you would have to be a skelly midget female who does no activity to have a TDEE that low...
>>35414292
>these are the people giving advice on /fit/
jesus fucking christ you have no idea what you're talking about and i hope this is bait. that 6 small meals a day thing is a meme, the only thing that matters is calories in the big picture.
>>35414292
Did "dr" Oz tell you that bs?
>>35414292
Please don't breath
>>35414292
If I have to see this old ass outdated momscience ONE MORE TIME... FUCK. The le 6 small meals a day to rev le metabolism maymay needs to die right alongside starvation mode maymay.
>>35413641
Start -> otter -> bear -> built
>>35414957
Thanks man, I know the outlines of counting calories and how much I need to burn to lose weight and so on, I read the sticky. And yeah, I run every night, I'm on that couch to 5k thing I'm starting week 4 on Sunday.
>>35415040
I'm about 5'8"- 5'9", I've never actually measured but that's what I am based on what other people are and how I compare to them. And yeah I've always been fat since I was like 9 (I'm 20 now) pic related is me about 3 weeks ago (sorry for the poor lighting), lost about 6lbs so far.
My daily intake really isn't 3k, I'd say on a day where I'm feeling weak and the cupboards are full, it'd be about 2.5k, but any regular day is around 2k.
Any suggestions on how to get into lifting? I really haven't got the money for a gym membership, and I can't afford weights either (I guess I like running because it's free). I've been trying to do sit ups to some success, and pushups to less success, but I'm weak as fuck.
>>35415925
I should say, my daily intake was around 2k on average, I'm at 1.5k now I'm dieting and exercising.
>>35411855
per 100g?
per fruit? if so how many grapes and strawberries?
how much autism do you need to have to post this?
Why not eat every other day?
I do and lost a nice amount of fat.
That said, I even gain strength.
It is calisthenics, but the raise in reps and the access to harder progressions show me that consecutive 36/12 IF works.
>>35414200
2g per kg = 1g per lb , same thing different measuring system
>>35413336
If she doesn't swallow pills, she's obviously not swallowing your cock.
I'd rather be /r9k/ autist than to put up with that shit
/Dump her
>>35412899
>if you crave salty foods, you should eat salt
thanks
