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december 2016
my happy spot (8%) My staples while going from 183lbs to 149lbs (13% to 7%). Eggs (4x a day), spinach, kale (vitamix shakes), salmon (omegas), flax (fiber), blueberries (antiox), Of course the usually chicken and turkey breasts and protein powder. I would grab some orgain or vega from costco. Whey is more inflammatory and better for bulking than cutting Look up the glycemic index of your fav foods and look for alternatives. Quinoa, brown rice, sweet potato or ezekiel-style bread are the only carbs I really eat sparingly. When you say "fruit" you can be doing your body good or bad depending on what you pick. Go berries for antioxidants/recovery My FASTED gym solution is bulletproof coffee. 20g collagen (lightweight protein), cinnamon (blood sugar), MCT oil, 1 tbsp matcha powder. If I really want a boost i'll do some citrulline mallate, taurine preworkout as bulk powder. PM ME if I don't catch your @Wood thread
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Last edit: by woodisgood.
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I would say I have a standard 6 pack when not flexed. 8 pack when flexed as shown. I definitely avoid breads, flour, dairy or any unnecessary inflammatory shit and don't count calories. 95% of guys who haven't dialed in their diets need to add healthy fats, fiber, protein and subtract starchy carbs that don't provide nutrients. Staying low on calories is smart, but me personally, I eat as much fruit as I want (high in sugar, but good for skin, antioxidants). PM ME if I don't catch your @Wood thread
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You got it wrong, starchy carbs (rice, potatos, yes even bread if you have no problems with gluten) are good as the carbohydrates are glucose. Traditional sugar (like candy, fruit, honey etc) is bad as they made up of sucrose (half glucose/fructose) and fructose. Fructose has to be metabolized in the liver before it can even be used by the body, and if the livers glycogen stores are full it'll take the second route - turn it into fat. Not only that, fructose feeds bad bacteria in the gut. Fruits are fine moderation, but watch out for high fructose containing ones like dades, raisins and so on. "Motivation is fleeting and easy to rely on because it requires no concentrated effort to get. Motivation comes to you, you don't even have to chase after it.
Discipline is reliable, motivation is fleeting. The question isn't how to keep yourself motivated, it's how to train yourself to work without it." |
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Last edit: by Dannn.
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Please enlighten me as to why you "feel" it's better to fill your calories with simple sugars instead of starchy carbs ![]() "Motivation is fleeting and easy to rely on because it requires no concentrated effort to get. Motivation comes to you, you don't even have to chase after it.
Discipline is reliable, motivation is fleeting. The question isn't how to keep yourself motivated, it's how to train yourself to work without it." |
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I agree, what matters are total calories. However I've tried every diet methodology under the sun, as well as IIFYM for several yers. Problem was, I could absolutely not get lower than 15%. Getting to sub 10 (which is where Im at now) required me to be more intelligent about my eating habits, and you will experience the same. "Motivation is fleeting and easy to rely on because it requires no concentrated effort to get. Motivation comes to you, you don't even have to chase after it.
Discipline is reliable, motivation is fleeting. The question isn't how to keep yourself motivated, it's how to train yourself to work without it." |
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1000 kcal/day is pretty extreme. The usual recommendation, at least as a starting point, is 10-12 kcal/day per pound of bodyweight, which for you is a range of 1400-1680 kcal/day. It's important to measure and adjust though. In addition to weighing yourself, are you trying to measure your body fat, like with calipers? If you do that regularly you can get a better sense of how much fat you are losing, and whether or not you are losing a lot of lean mass. I've experienced this many times, that if you try to go too hard on the calorie deficit, you're probably going to start a binge.
I'm a big fan of intermittent fasting for cutting, which is what I'm doing right now. I drink black coffee until 1-2pm, have a smallish meal of about 4-500 calories, then a big meal of 10-1100 calories around 8pm. I like it because I get the most hungry after eating something small, so by just not eating at all in the morning it's pretty easy, and I get to have a big satisfying meal for dinner. It also makes it easier to make a "budget" for thing like going out and having drinks (just shave a few hundred calories off the big meal, and it's still a decent size meal). |
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Try getting a body analyzer scale from amazon for like 50$ based on my readings and what I look like in the mirror it seems pretty accurate. Even if it wasn't accurate it is very consistent with measuring your weight, body fat percentage, muscle mass percentage, water weight and bone density. I personally think it has helped me gauge how much fat I'm losing and if I'm having muscle loss. Just my 2 cents
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It's easy to be "disciplined" when you're motivated. What are you going to do when you hit a plateau? The reason you don't chrash diet is because you ALWAYS chrash afterwards (both metabolism, motivation, etc), and many times gain more weight. Fat loss is a marathon, not a sprint, and you get to sub 10% by building sustainable habits. You're at at least 16% BF right now. You can either follow advice from people who've achieved what you're trying to achieve, or arrogantly (ignorantly?) continue your unsustainable methods, which you've for some reason convinced yourself is the perfect way to diet. "Motivation is fleeting and easy to rely on because it requires no concentrated effort to get. Motivation comes to you, you don't even have to chase after it.
Discipline is reliable, motivation is fleeting. The question isn't how to keep yourself motivated, it's how to train yourself to work without it." |
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How long have you been cutting for? Also 1000 calories is too low even if you take BCAA's you will lose a lot of muscle instead of fat and end up wasting your time. Happened to me 6 months ago and I only cut for 4 weeks. Haven't made that mistake this time and I've lost a shit ton more fat this time and I'm starting my 9th week today. Be prepared to be cutting for at least another 12 weeks no matter what you do if you want 8% and make sure you get enough protein
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Honestly I'm basically doing the gll diet. I get at least 1 gram of protein per pound of lean mass which is your current body fat percentage times your total weight then subtract whatever number you get. I try to stay under 30 grams of net carbs a day but I don't stress if I go over as long as I'm under 50 grams every day. Fat doesn't matter to me. Also do a refeed every 7-10 days where I up my calories to maintenance or slightly above and get as much carbs as I can while keeping the fat extremely low just for that day with a moderate amount of protein or just normal amount of protein depending what I eat.
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It's not a matter of whether you "care" about losing muscle.
There's a limit to how much fat you can lose. Lowering calories beyond that doesn't make you lose fat faster. It makes you lose fat plus muscle. Your goal is not a certain total fat weight, but a body fat percent, which is (fat weight) / (fat weight + lean weight). When you lose lean weight, it only lowers the denominator of the fraction, which increases the fraction. It actually pushes you further away from your goal. You won't get there faster going so extreme. You'll actually get there slower, and you'll look worse than you would if you hadn't gone so extreme. Buy a set of calipers: www.amazon.com/Creative-Health-6575XXXX-...rds=body+fat+caliper Not taking accurate measurements is like trying to save money without ever checking your bank account. I seriously screwed up my body composition in times where I wasn't routinely and accurately measuring composition. |
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Yeah I think there's like a metabolic limit to how much fat you can lose in a week, I think it's between 2-3 lbs depending on you, everything else is lbm(water/muscle).
But many people underestimate what our bodies can take, imo keep going until you can then just don't cheat, you aren't 5 yo, it should be easy to say no to a cookie.
Bobby: Lays and Adventures
PE Log Goals: -Bang 5 girls in 2017 (5/5); -PE 8x6 (6.8x5.6); -on hold- -Get lean; -Pass some exams(I'm being very dedicated lately) |
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