Is it true?

Is it true IST?

Isn't there a way to eat a certain amount of trash in your diet but do enough lifts or cardio to compensate for it CICO style?

I would assume it's easier to work out more than it is for some people to deal with the ups and downs of cheat meals and the possibility of going overboard and binging losing all progress, but if you just incorporate crappy food into your macros then you should be good right?

  1. 4 months ago
    Anonymous

    It's not the healthiest thing in the world but yeah your body composition won't be too negatively affected. The IIFYM crowd from over a decade back proved that
    t. Oldfag who followed IIFYM when it was the cool thing to do

  2. 4 months ago
    Anonymous

    If it's a cheat day, who cares? This seems like a fatty cope

    • 4 months ago
      Anonymous

      Cheat days are the real cope and they fuck up your mental health studies have shown

      • 4 months ago
        Anonymous

        Oh no not my checking studies. Go back. if you can't fathom having an ice cream cone and a burger like once a month you're ngmi

        • 4 months ago
          Anonymous

          fitting in that stuff to your diet doesn't mean having a cheat day.

        • 4 months ago
          Anonymous

          idk i eat trash and am doing pretty well around 14% body fat and I lift two plates

        • 4 months ago
          Anonymous

          cheat day doesn't mean eating ice cream retard it means stuffing yourself like a fat fuck and ruining two weeks of progress in one meal

          • 4 months ago
            Anonymous

            if you think that's what a cheat day is then that explains why you think cheat days are the devil

          • 4 months ago
            Anonymous

            If you can eat two weeks of progress in a single meal you aren't eating too much, you are just not making any progress period and not training enough

          • 4 months ago
            Anonymous

            >cheat day doesn't mean eating ice cream
            Yeah it does. Ice cream is impossible to fit in a decent diet if you're not hiking the appalachian trail or some shit.

            • 4 months ago
              Anonymous

              They make lower calorie ice cream you know, or crap with less sugar filler and more cream

              Just don't eat a fucking pound at a time and it can fit your macros

            • 4 months ago
              Anonymous

              2/3 cup of tillamook whole cream vanilla ice cream is 230 calories. That's no where near enough to destroy your diet, assuming you're doing cardio or weight lifting every other day.

              • 4 months ago
                Anonymous

                >2/3 cup
                lol, imagine torturing yourself with food that spikes your insulin and leaves you craving more taken in partial portions.

                What's the fucking point? Your day is better without it.

          • 4 months ago
            Anonymous

            >ruining two weeks of progress in one meal

            You're supposed to count your macros. You are the dumbest most retarded blackest gorilla moron i have ever seen

  3. 4 months ago
    Anonymous

    >330 calories for the ice cream
    >290 calories for a large regular sugar Coke
    >480 calories for a large order of fries
    >400 calories for the McChicken
    >239g carbs
    >51g fat
    >28g protein LMAO

    That picture is pretty gay honestly. You can easily burn 700 calories exercising throughout a day, and if you know you're going to eat a ton of trash you can just plan a fast to offset it instead of eating trash plus all of your regular meals.

    • 4 months ago
      Anonymous

      How long should I fast for if I plan on a fatty meal? Is it better to fast before or after the meal?

      • 4 months ago
        Anonymous

        Just take orlistat for fat cheat meals

    • 4 months ago
      Anonymous

      I burn excess of 1500 calories in a single workout session

      • 4 months ago
        Anonymous

        You may burn 1500 kcal but you most likely don't burn 1500 *excess* kcal. The body compensates by cutting down other shit and utimately the time you spend on the workout is still part of the day over which your bmr is calculated

  4. 4 months ago
    Anonymous

    People nearly burn 2000 calories a day without exercise, adding ~500 calories a day on top of that means that you could eat OP's pic quite easily with some leftover.

    • 4 months ago
      Anonymous

      That works fine if you are a decent weight already but more people need to lose some fucking weight bad so eating trash and working out will just keep them from getting any fatter

      • 4 months ago
        Anonymous

        This doesn’t account for BMR. If your baseline rate is 2,500 calories then an extra 450 calories burned will put you roughly halfway to maintenance after a meal like this.

        While I agree that bad habits shouldn’t be reinforced with fatties, most obese fucks’ maintenance calories are so fucked up and inflated that they can lose 20+ lbs easy just by eating one less cheeseburger a day for a couple weeks. The anti-CICO ones are just so blind to the amount of calories they consume every day.

        • 4 months ago
          Anonymous

          You forget about lifelong fatties who are getting into things in their late 20s or 30s and whos BMR is near fucking bedrock due to how sedentary and no muscle they are

          • 4 months ago
            Anonymous

            The bigger you are the more calories it takes to maintain you at that size.
            That's why most fatties just keep on getting fat until they are bedridden. They reach an equilibrium of bodysize and consumption.
            Yep, if they start to eat more they get bigger. But conversely, if they eat less they'll get smaller.
            Most obese people are eating 3000+ calories a day. Even reducing that down to 2500 would see significant difference

            • 4 months ago
              Anonymous

              >That's why most fatties just keep on getting fat until they are bedridden.
              Should say: That's why most fatties don't just keep on getting fat until they are bedridden.

    • 4 months ago
      Anonymous

      You have to understand that we're talking about retards here. To a fat retard eating a meal of fastfood is not a meal, its a snack, and they will eat this and then still have 3 more times that day.

      • 4 months ago
        Anonymous

        Most normal people if they eat too much 1 day will just eat less the next, fat people can't do this years of abuse have destroyed their bodies senses.

    • 4 months ago
      Anonymous

      This guy gets it. i walk over 25,000 steps a day. i can eat whatever the fuck i want, more or less. But i eat rice and steak because i like it, and i know it aligns with my goals.

      • 4 months ago
        Anonymous

        what type of rice and how do you cook it

        • 4 months ago
          Anonymous

          >and how do you cook it
          moron there are like three ways to cook rice that don't involve throwing it in a soup, and one of them requires already cooked rice. Uncle Roger is your friend

          • 4 months ago
            Anonymous

            >uncle roger

            Rice that is precooked or not fried is too soggy for me

            • 4 months ago
              Anonymous

              >soggy
              yeah, too much water. 1:1g, rice:water should solve that issue.

              • 4 months ago
                Anonymous

                How is 1:1g rice:water compared to precooked right?

              • 4 months ago
                Anonymous

                >compared to precooked
                i honestly have no idea, all i eat is california, or taiwanese calrose rice from a 10kg bag. But what i do know is, more water leads to a softer stickier rice, and i like it.... a little over al dente you know? cooked, chewy, but firm. not mushy. sometimes just to add texture and flavour, i'll cook it for 30 min, vs 25 min, and it'll create a light crispy crust on the bottom.

              • 4 months ago
                Anonymous

                Ratio for rice is 1:1
                Precooked i used for fried rice

        • 4 months ago
          Anonymous

          i use a medium grain, a calrose hybrid. i put it in what was cheap a rice cooker. but then the machine broke, so i now put it in the cookers pot, and place it on the stovetop.
          >135g raw in the pot.
          >140-150g water in the pot.
          >stove top, medium heat. half way on the dial, 4-5/8
          >lid on
          >25 min.
          Done, easy. from there you could eat it, or fry it, or add vegetables/beef/etc you've cooked in a separate pan while your rice steams/cooks

          • 4 months ago
            Anonymous

            more specifically, the brand is kokuho rose.. grown in california. but the taiwanese eat calrose rice as well. it's got a little chew to it you know? not all flat and brittle like a basmati. i usually eat my rice with a stir fry mixed in. usually beef with either cabbage or bok choy. but you could do any protein really. flavor it to taste.. oyster sauce is good, or korean gochujang for Hispanice, or just plain old goy sauce.

            • 4 months ago
              Anonymous

              have you tried non-onions teriyaki sauce? have seen it but never tried it

              • 4 months ago
                Anonymous

                haven't tried, i'm a boring man, i eat the same shit every day. buy in bulk from costco. i have a huge container of gochujang that i use. then when i cut i'll use dry gochugaru Hispanice. Only way to know is to give it a try

              • 4 months ago
                Anonymous
        • 4 months ago
          Anonymous

          Rice cooker

        • 4 months ago
          Anonymous

          I cook nearly everything in an Instant Pot. It's just a pressure cooker with buttons. I only really use two buttons on the thing. Rice is 6 minutes. Brown Rice 22 minutes. You literally just dump your shit in there and forget it. Easiest thing possible.

    • 4 months ago
      Anonymous

      Eh, I used to rollerblade for 3 hours a day, you end up burning about 1-1.5k cals in that time. Issue is women think their calisthenics counts as extreme cardio. Its not impossible, but a normie probably can't burn 1.5k cals with activity, it'd take about 3 hours to burn, which isn't impossible, I mean hell a track and field training can burn that much.

      this is one meal for them, so add 1.5k cals onto 2k to get 3.5k cals a day. Typical women can get away eating 1.4k cals daily, male if he's a manlet at 5'4 maybe 1.6k if he doesn't lift.

      • 4 months ago
        Anonymous

        >Eh, I used to rollerblade for 3 hours a day
        gay

        • 4 months ago
          Anonymous

          >gay
          This is fit, everyone here is gay, and if they're not, they're dyels.

          • 4 months ago
            Anonymous

            you forgot, gay dyels.

    • 4 months ago
      Anonymous

      Don't bother, cicotards never put the days maintenance calorie burned into their equations.
      >b-but we do!

  5. 4 months ago
    Anonymous

    ya gotta get yoked. more muscle the higher your basal metabolic rate the more calories you need to maintain said muscle.

    • 4 months ago
      Anonymous

      Yeah but how are you going to get enough protein for the extra muscle if all you eat is fucking carbs

      • 4 months ago
        Anonymous

        chug whey.

  6. 4 months ago
    Anonymous

    God damn that ice cream looks so sexully delicious. How do you guys constantly resist the inner fatty trying to ruin your life

    • 4 months ago
      Anonymous

      I just don't like sweet things.

    • 4 months ago
      Anonymous

      Diet soda, sweets with sugar alcohols

    • 4 months ago
      Anonymous

      I have the proper motivation. Yeah the icecream looks good. But ive never been happy with my weight at all in my entire life. I COULD eat the icecream, but then what? I know what icecream tastes like. And afterwards im just gonna feel guilty, and being thin will only be further postponed. And the feeling of finally looking thin and hot will be literally indescribable. WAY better than just any dumb icecream.

      Sometimes ill eat high calorie foods and not feel guilt because they taste so good, but they have to be literally some of the best food ive ever eaten.

    • 4 months ago
      Anonymous

      I drink Zevia soda. Tastes good, doesn't fuck with you. I replaced desserts with expensive cheeses, which honestly is preferable now that I've learned how to make good cheese platters. My weakness is carbs from bread.

    • 4 months ago
      Anonymous

      >How do you guys constantly resist the inner fatty trying to ruin your life
      I don't. I only get away with it because everything I love requires a 3-hour-long car trip.
      If I ever moved back to my hometown I'd balloon up faster than inflation fetish art.

    • 4 months ago
      Anonymous

      It looks like shit, you have to rewire your brain to stop having such garbage taste

    • 4 months ago
      Anonymous

      >Average American mindset

    • 4 months ago
      Anonymous

      That's interesting because I was just looking at it and thinking it looks disgusting. It's very plastic looking.

      • 4 months ago
        Anonymous

        God damn that ice cream looks so sexully delicious. How do you guys constantly resist the inner fatty trying to ruin your life

        Something something plastic surgery and bimbos, this says a lot about society

    • 4 months ago
      Anonymous

      >How do you guys constantly resist the inner fatty trying to ruin your life
      I got a sweet tooth and I just eat fruit and diet soda when I got cravings.
      Blueberries unironically carries my cuts. Thank you blue fruits of antioxydation.

    • 4 months ago
      Anonymous

      I only eat at meal times. The less you eat the easier this gets. The more you eat the harder it gets.

    • 4 months ago
      Anonymous

      >God damn that ice cream looks so sexully delicious.
      Ummm... no it doesn't...? Ice cream is cold and unpleasant and tastes like watered down milk. Why anyone eats ice cream is beyond me.

      Actually I'd rather just have a glass of milk over ice cream.

      • 4 months ago
        Anonymous

        soulless

        • 4 months ago
          Anonymous

          u lie

      • 4 months ago
        Anonymous

        that is because you fell for the ice milk or frozen yogghhurt meme

    • 4 months ago
      Anonymous

      If you stop eating goyslop you'll stop craving goyslop. If I wanted some ice cream I'd go out of my way to get some real ice cream, and I wouldn't eat that much of it.

      • 4 months ago
        Anonymous

        >If you stop eating goyslop you'll stop craving goyslop.
        This is surprisingly true. Very hard to believe when you're fat. Then like magic by the time you figure this out it's hard to believe how strong your ability to resist food is.

    • 4 months ago
      Anonymous

      make protein icecream then

  7. 4 months ago
    Anonymous

    >be me
    >2600 kcal maintenance
    >don't eat shit until 8pm
    >Eat 800 calories in ice cream
    >two grilled chicken sandwiches w/BBQ sauce
    >bowl of steamed veggies
    >80g fat
    >300g carb
    >150g protein
    >2,200 calories
    >lose weight
    Seethe gays

    • 4 months ago
      Anonymous

      how the fuck are you not constantly constipated? My gut can't fit 1 chicken breast without taking maybe 4-5 days to finally squeeze it out. And you're jamming 2 days worth of food for me at once.

      God damn that ice cream looks so sexully delicious. How do you guys constantly resist the inner fatty trying to ruin your life

      What worked for me is learning to eat with your imagination. It has many benefits, my favorite is the smell of a bakery is now comparable to crack cocaine.

      • 4 months ago
        Anonymous

        Eat more fiber

      • 4 months ago
        Anonymous

        Sucks to be you nerd

      • 4 months ago
        Anonymous

        Why the fuck would a chicken sandwich make you constipated? You've got some serious problems.

        • 4 months ago
          Anonymous

          Eat more fiber

          i eat plenty of fiber, and after asking around, I guess my intestines may be abnormally small. I never get constipated if I eat less than 800 calories in a day.

          • 4 months ago
            Anonymous

            Fiber is what constipates you

            • 4 months ago
              Anonymous

              Any idea why fibre would give me crazy diarrhoea? If I eat one of the 90cal fibre bars or anything that has the word fibre on it I get crazy diarrhoea

              • 4 months ago
                Anonymous

                Fiber is indigestible (no matter what vegtards say, it's a fact) do your body is trying to get rid of it so it doesn't just sit there. Strange, it uses gives most people a bigger stool

      • 4 months ago
        Anonymous

        Are you a little gay boy?

    • 4 months ago
      Anonymous

      How the fuck is that 150g of protein?

      • 4 months ago
        Anonymous

        Two chicken breast?

        • 4 months ago
          Anonymous

          How big are the breasts? The ones I get are around 45g of protein and if I have two sandwiches that's just 90g.

          • 4 months ago
            Anonymous

            k-k-k-have a nice day

      • 4 months ago
        Anonymous

        looks like only protein is from the chicken, so he'd have to eat 825 calories of chicken to get 150grams of protein, 800 cals of icecream would bring the calories up to 1625, the steamed veggies, assuming he's only eating a cup or two, would be 147-280 calories since theyre steamed and not fried so no extra cals there, bbq sauce + 2 slices of bread for the chicken sandwhich maybe 240 cals, pretty reasonable estimate range. Dude would do better to half his icecream intake though honestly.

        I can eat 120grams of protein by eating cream cheese on bread for 2/3 meals, then replacing the last one with 100grams of chicken breast. Chicken is 30 grams of protein for 167 calories. Its incredibly protein dense. Honestly surprising how easy it is to get your protein intake once you're used to eating 2.5k calories daily.

        • 4 months ago
          Anonymous

          Thank you for the protein rundown. Now I'm confused about your cream cheese intake. I've never seen cream cheese that gives that much protein. My stores only have the philadelphia shit.

          • 4 months ago
            Anonymous

            The protein is actually from the bagels, cream cheese is shit for protein, its mostly fat.
            10grams for a 260 calorie bagel
            2 grams for 80 cals of cream cheese
            6 creamed bagels (3 bagels per meal) = 2040 calories, 72 grams of protein
            1 plate of chicken (3rd meal) (bit under 200grams) 330 calories, 60grams of protein
            Total: 2370 calories, 132grams of protein

            Honestly you want to replace a meal with some fruits/veggies for nutrients.
            When I first started 13lbs ago I was coming from being anorexic and only ate bagels, 6-8 bagels every day and some multivitamins, gained 10lbs that way. Replaced one meal with chicken to start lifting to get to 100-130g of protein, Eventually Ill replace one of the bagel meals with some fruits/veggies. As of now it cured my low blood pressure and anemia though.

            • 4 months ago
              Anonymous

              That's pretty amazing. I'm overweight(?) right now with a shit physique and that much bread would make me sad. I hate bread so much, but I love meat and greens. Most of my protein comes from canned tuna these days. I do some weird shit like spread it on a tortilla, top it with cheese and melt it in the oven.

              • 4 months ago
                Anonymous

                >I'm overweight
                Just plug your height+weight into a bmi calculator, itll tell you if you are.
                I hate all food, its all the same to me, I eat bread since its the plainest thing I can eat. Same with chicken, if you cook it long enough it gets rid of all the flavor and juices. Put a bit of salt on it and you're good. I have to cream the bagels since dry breads harder to get down than wet. I heard dopamine deficit makes you eat like this, rats end up starving when scientists remove their receptors, I could honestly starve myself too and would if I just went off how much I wanted to eat, but willpowering through it

              • 4 months ago
                Anonymous

                I don't think I could ever eat that plain, but salt and pepper is usually all I need. The calculator says I'm barely a normal weight. 5'11, 178lbs (80.7kg)

                Oh no, a lot of it sticks out of the sides and it's super thick - what? You sre going to complain "ackshually then it's not a sandwich". Fucking have a nice day holy shit do you understand how pathetically nerdy you are to unironically argue what is and is not a sandwich? Do you seriously have any wonder at this point as to why no one can stand you and why no female would ever be caught dead with you? You argue about sandwiches on IST. How absolutely PATHETIC

                Personally I just want to see the sandwich. Please show sandwich.

      • 4 months ago
        Anonymous

        Look up the nutrition facts for 16oz of chicken you dumbass newgay DYEL

        • 4 months ago
          Anonymous

          k-k-k-have a nice day

          It's not fitting into a sandwich. Show sandwich or gtfo.

          • 4 months ago
            Anonymous

            Oh no, a lot of it sticks out of the sides and it's super thick - what? You sre going to complain "ackshually then it's not a sandwich". Fucking have a nice day holy shit do you understand how pathetically nerdy you are to unironically argue what is and is not a sandwich? Do you seriously have any wonder at this point as to why no one can stand you and why no female would ever be caught dead with you? You argue about sandwiches on IST. How absolutely PATHETIC

            • 4 months ago
              Anonymous

              Post breast

  8. 4 months ago
    Anonymous

    You could easily compensate for that meal by making the rest of the day's meals seasoned chicken breast and vegetables. That said, I don't know why you would want to eat a big meal of gross shit like that. Pretty disgusting.

    • 4 months ago
      Anonymous

      Gay

      • 4 months ago
        Anonymous

        Fatty cope.

  9. 4 months ago
    Anonymous

    that "1575 cals" could be alongside 1000 calories eaten that day for all we care. could be OMAD or near that lmao.
    the -450 calories lifting weights does count in the end, because you're expending energy on top of the needed nutrients. CICO doesn't mean you have to be minimalist. it means your long-term average matters.
    tl;dr stop stuffing your face in a sustained manner

  10. 4 months ago
    Anonymous

    I need to cut out cheat meals entirely.
    It's literally killing my weightloss progress. It helped me get from 280lbs to 240lbs but now I'm stuck at 240lbs for the past 3 months.
    No more stuffed pretzels for now. Maybe once a month at most.

    • 4 months ago
      Anonymous

      >no more
      >oh maybe just once a month
      >oh once per week couldnt hurt
      >wait a minute why am I gaining weight
      >why am I craving more and junk food
      >its not my fault, I didnt even eat much

  11. 4 months ago
    Anonymous

    you can eat mcdonalds and be fit, just don't get a drink retard
    I literally only get mcdoubles if I go there

  12. 4 months ago
    Anonymous

    1000 calories is way below even a womens bmr so I dont how it's possible you could gain weight

  13. 4 months ago
    Anonymous

    most people aren't conditioned enough to do hard enough cardio to have big "cheat" meals
    and if you're doing exercise that can burn 800+ calories/hour, you won't be eating high fat junk because it'll just fuck up your training

    • 4 months ago
      Anonymous

      >and if you're doing exercise that can burn 800+ calories/hour, you won't be eating high fat junk because it'll just fuck up your training
      Bullshit bro
      Goyslop after a wrestling tournament is fucking amazing

      • 4 months ago
        Anonymous

        >Goyslop after a wrestling tournament is fucking amazing
        Based knower.

    • 4 months ago
      Anonymous

      >most people aren't conditioned enough to do hard enough cardio to have big "cheat" meals
      >and if you're doing exercise that can burn 800+ calories/hour, you won't be eating high fat junk because it'll just fuck up your training

      t. clearly not a cyclist. That hunger after a >3000kcal ride

  14. 4 months ago
    Anonymous

    do these motherfuckers expect you to not ingest any calories whatsoever
    assuming you did that workout you could eat those two "cheat" meals and still not gain any fat
    i dont get what this pic is trying to imply

    • 4 months ago
      Anonymous

      The modern day males idea of a full workout is taking the stairs instead of the escalator, which they will reward with that very meal

  15. 4 months ago
    Anonymous

    trash cals
    >>eat the difference that day
    >>eat trash
    >>???

    is it really that hard?

    • 4 months ago
      Anonymous

      Have you seen the majority of people on this board?

      • 4 months ago
        Anonymous

        No, actually. They don't post body
        😉

  16. 4 months ago
    Anonymous

    If you run 4 miles at a pace below 10min/mi (around 35 minutes run), you can burn around 500 calories if you're average height and ~175lbs. If you run for 45 minutes, bump the caloric estimate to over 600 calories, and if you run an hour, bump that up to 850 calories. If you weigh more than 175, which is my own weight I used for these estimates, you burn considerably more. I have used running like this for years to justify whole cheat meals and offset my diet, and it's nice to know that rather than starve yourself and deny yourself delicious but high-calorie food items on a cut, you can just add cardio like this into your routine and eat relatively normally or have special treats on top of your cut.

    However, when it comes to cutting, one of the other benefits of understanding how many calories cardio burns is that it makes you start to think of food you eat in terms of how long you'd have to run to burn it off... and this makes it justifiably seem absurd to eat a bic mac for 563 calories when you tangibly, viscerally understand how long and hard you'd have to run to equal that. In a way it makes it easier to stay away from high cal stuff and eat more moderately when you understand the true physical equivalent of the calories you consume

    • 4 months ago
      Anonymous

      This so much, running is extremely underrated on IST as a way to lose bodyfat. I can not stress enough how vital it is in getting sub-10% bodyfat without going full blackpill turbo mealprep autism mode.

      • 4 months ago
        Anonymous

        That's if you do boxing class. When you can run 5k in 20 minutes you can burn the same amount of calories in literally half the time. I noticed MASSIVE improvements in my physique once I started consistently running. My bodyfat dropped from 14% or so to 9.5%, with minimal changes to my diet and still eating garbage junk food every once in a while.

        In a sense IST is right, since they associate "cardio" with some shitty rowing machine or exercise bike, cardio indeed does not work and is a waste of time. But if you actually put in some work and start RUNNING 3 times a week you will notice HUGE improvements in your physique. You WILL be able to break through your cutting plateau and look better than ever. The runs don't need to be long but they do need to be intense. Do intervals, hill sprints, running at your threshold for 20 minutes, etc.

        As a bonus you can look at and creep out all the cute cardiobunnies on your running route.

        Bad for the joints

        • 4 months ago
          Anonymous

          No, it's good for the joints so long as you don't push beyond your limits. Running strengthens joints, ligaments and tendons, if done responsibly and very gradually building volume.

          That's if you do boxing class. When you can run 5k in 20 minutes you can burn the same amount of calories in literally half the time. I noticed MASSIVE improvements in my physique once I started consistently running. My bodyfat dropped from 14% or so to 9.5%, with minimal changes to my diet and still eating garbage junk food every once in a while.

          In a sense IST is right, since they associate "cardio" with some shitty rowing machine or exercise bike, cardio indeed does not work and is a waste of time. But if you actually put in some work and start RUNNING 3 times a week you will notice HUGE improvements in your physique. You WILL be able to break through your cutting plateau and look better than ever. The runs don't need to be long but they do need to be intense. Do intervals, hill sprints, running at your threshold for 20 minutes, etc.

          As a bonus you can look at and creep out all the cute cardiobunnies on your running route.

          If you actually run track and field, it becomes an extreme chore to eat enough just for maintenance. I recall running 40 miles a week, lifting three times a week, and trying to gain weight. I ended up managing to gain 10 pounds in a month by eating 4 square meals a day with meat and rice, snacking on unsalted peanuts every day (tried to hit 3/4 pound per day), and downing it with whole milk. Then before going to sleep I took a shot of olive oil.

          The amount you can burn on a 10 mile run is about 1500 calories. For some of the longer distance runners, they can burn 2000 surplus calories in a day.

      • 4 months ago
        Anonymous

        The problem about running is that you have to go outside
        That's why we don't like it

    • 4 months ago
      Anonymous

      This is textbook exercise bulimia, brah. Not judging though, I absolutely do this shit as well

  17. 4 months ago
    Anonymous

    This doesn't include your passive burn during the day or metabolism.
    But yes, fast food should be avoided. Not sure why we needed a thread for this

  18. 4 months ago
    Anonymous

    Rule of thumb; If it needs a big pretty graphic to tell you something it's probably bollocks.

  19. 4 months ago
    Anonymous

    Out lifting my eating is what helped me kick junkfood all together, I would eat trash like pizza or pasta and candy daily but still lost weight because I would stack cardio from work on top of lifting and eventually just lost a taste for junk food and everything that I kept eating was just decent whole cuts of meat and some bread now and again

  20. 4 months ago
    Anonymous

    Its all about moderation.

    My "cheat" meal is Shin Ramyun with eggs and steak. Its like 900 calories and still has stuff that good for me in there. I've been losing weight pretty consistently despite not always eating optimal nutrition.

    Having a dedicated day to pig out and gorge on fast food and ice cream is retarded, it sets back your progress. But 1 cup of ice cream is like 260 calories, so having a little every now and then wont kill you.

    So no its NEVER good to eat junk. But if you can moderate it its not an issue which is why you see skinny people eating garbage like pizza and mcdonalds all the time. But if you're already fat reaching for the junk food at all is probably a bad idea because you've already proven to yourself you lack self control.

  21. 4 months ago
    Anonymous

    >45 minutes or boxing
    I work manual labour 8 hours with about an hour of walking in my commute.
    I can easily fit a mcgoyslop on any work day.
    All these graphics focus on high intensity short bursts of cardio that you couldn't keep up for 2 hours but you can burn an extra hundred or so calories an hour throughout the day to get an extra 1000 calories

    • 4 months ago
      Anonymous

      All things considered if you have the time its better to walk than it is to run

      • 4 months ago
        Anonymous

        For weight loss yeah. I'm not that consistent at it but when I do sprint training I feel like my heart rate adjusts faster and I just feel lighter on my feet.

      • 4 months ago
        Anonymous

        I literally burn 835 calories just by walking alone. I saw nature, I went to a cafe, I did my nails, I went to a bookstore, I did grocery for the week. Gym is so overrated ngl.

        • 4 months ago
          Anonymous

          >I did my nails, I went to a bookstore
          Apparently you get your cardio from gay sex

    • 4 months ago
      Anonymous

      This is true but tons of construction workers take this to another level and eat pure shit and are still fat despite burning potentially thousands of cals at work a day

  22. 4 months ago
    Anonymous

    That's if you do boxing class. When you can run 5k in 20 minutes you can burn the same amount of calories in literally half the time. I noticed MASSIVE improvements in my physique once I started consistently running. My bodyfat dropped from 14% or so to 9.5%, with minimal changes to my diet and still eating garbage junk food every once in a while.

    In a sense IST is right, since they associate "cardio" with some shitty rowing machine or exercise bike, cardio indeed does not work and is a waste of time. But if you actually put in some work and start RUNNING 3 times a week you will notice HUGE improvements in your physique. You WILL be able to break through your cutting plateau and look better than ever. The runs don't need to be long but they do need to be intense. Do intervals, hill sprints, running at your threshold for 20 minutes, etc.

    As a bonus you can look at and creep out all the cute cardiobunnies on your running route.

    • 4 months ago
      Anonymous

      I eat healthy because I enjoy it, but I have a serious weakness for ice cream. I don't even worry about it when I devour a couple pints because I know I literally will work it off. Its just extra fuel in the tank.

    • 4 months ago
      Anonymous

      >running at your threshold for 20 minutes
      This is where cardiofags loose me.
      I can't run for 5 minutes, let alone fucking 20.
      If I do a 5-5.5 mile pace I can manage 10m, maybe 15m if I push myself.

      • 4 months ago
        Anonymous

        >I can't run for 5 minutes, let alone fucking 20.
        Do couch to 5k. I went from being unable to run for 2 minutes to running a 10k in 56 in 3 months. You basically just need to get over the initial hurdle which is that you don't HAVE an aerobic running pace, your body is catabolic running at any pace.

      • 4 months ago
        Anonymous

        Sorry, speedread your post. If you can run for 10 minutes you can run all day (up to being limited by pain in your legs). Just run fucking slower. Like, way slower. You don't even need couch to anything, you are there already. Just run longer distances at a super easy pace, all your paces will go up.

      • 4 months ago
        Anonymous

        You just have to gradually build ability. No one walks in the gym day 1 and expects to bench 2pl8. Yet everyone who has never ran before thinks they can "run". This is because runners don't show their physique on the outside, but things like stronger tendons, denser leg bones, and enlarged hearts take time to build.

        • 4 months ago
          Anonymous

          An enlarged heart is a bad thing and it's a lot more risky for a fat fuck to start running and put all that wear and tear on his already taxed joints than it is to have him do some compound lifts

          • 4 months ago
            Anonymous

            Sorry I should have stated the medical term athletic heart syndrome instead of the pathological term enlarged heart. And I agree that if you are high in fat/low in muscle, (distance) running isn't a good idea.

      • 4 months ago
        Anonymous

        That's if you do boxing class. When you can run 5k in 20 minutes you can burn the same amount of calories in literally half the time. I noticed MASSIVE improvements in my physique once I started consistently running. My bodyfat dropped from 14% or so to 9.5%, with minimal changes to my diet and still eating garbage junk food every once in a while.

        In a sense IST is right, since they associate "cardio" with some shitty rowing machine or exercise bike, cardio indeed does not work and is a waste of time. But if you actually put in some work and start RUNNING 3 times a week you will notice HUGE improvements in your physique. You WILL be able to break through your cutting plateau and look better than ever. The runs don't need to be long but they do need to be intense. Do intervals, hill sprints, running at your threshold for 20 minutes, etc.

        As a bonus you can look at and creep out all the cute cardiobunnies on your running route.

        >I can't run for 5 minutes, let alone fucking 20.
        Do couch to 5k. I went from being unable to run for 2 minutes to running a 10k in 56 in 3 months. You basically just need to get over the initial hurdle which is that you don't HAVE an aerobic running pace, your body is catabolic running at any pace.

        Sorry, speedread your post. If you can run for 10 minutes you can run all day (up to being limited by pain in your legs). Just run fucking slower. Like, way slower. You don't even need couch to anything, you are there already. Just run longer distances at a super easy pace, all your paces will go up.

        You just have to gradually build ability. No one walks in the gym day 1 and expects to bench 2pl8. Yet everyone who has never ran before thinks they can "run". This is because runners don't show their physique on the outside, but things like stronger tendons, denser leg bones, and enlarged hearts take time to build.

        Yeah no thanks I would rather be able to carry in all my groceries in a single trip or have my muscles be strong enough to lift your mom up than be able to run 20 miles but be a fucking twig

        • 4 months ago
          Anonymous

          Olympic champion wrestlers have excellent cardio. Good cardio doesn't necessitate having a super lean body type. You sound like the women who think they will become a muscular amazon if they pick up a dumbbell.

          • 4 months ago
            Anonymous

            That is why I didn't talk shit about wrestlers, I talked shit about runners, never did I say that cardio was bad, sorry to have triggered you

            • 4 months ago
              Anonymous

              Hardly any of the posts you replied to were mentioning goals that you'd have to be a dedicated runner to achieve.

        • 4 months ago
          Anonymous

          >Yeah no thanks I would rather be able to carry in all my groceries in a single trip or have my muscles be strong enough to lift your mom up than be able to run 20 miles
          It's not an either/or you absolute pussy

          • 4 months ago
            Anonymous

            Post body

            • 4 months ago
              Anonymous

              seethe

  23. 4 months ago
    Anonymous

    land whales don't need more excuses to be fat

  24. 4 months ago
    Anonymous

    infographics like this just seem retarded. If you're trying to lose weight, let's say you're eating 2500 calories a day which would be an impressive deficit for a grown man. Eat the McGoyslop and have 2 small meals for the rest of the day. Have a bowl of cheerios for breakfast, easily 500 calories at most, have the McGoyslop for lunch and have some poultry and steamed vegetables for dinner. It's that easy

  25. 4 months ago
    Anonymous

    The way I look at it is, assuming you know pretty exactly what the calories of what you're eating are, and what the calories burned by your workout are, you can probably take about 50% of the amount you've burned and add it to your base caloric need. So lets say you need 2k calories per day but exercised and burned 400 calories, you can eat 2200 calories and still be at that daily value. If you're trying to lose let's say you need 2300 and you're maintaining 2,000. Exercise and maintain 2,000 but burn 400 and you're going from a 300 calorie deficit to a 500 calorie deficit. It's not flawlessly perfect and there are other factors but that's the way I've always simplified it.

  26. 4 months ago
    Anonymous

    >Is it true IST?
    the image is true, it ignores that simply breathing takes a lot of calories. just dont eat garbage and you wont feel hungry

  27. 4 months ago
    Anonymous

    Literally just skip the fries ice cream and soda and eat a triple chesseburger from Wendys

    • 4 months ago
      Anonymous

      Where else am I going to get my potassium

  28. 4 months ago
    Anonymous

    >Is it true IST?
    exercise to lose weight is a meme, yes

  29. 4 months ago
    Anonymous

    You can literally offset that and even more just by not eating for a day (ie. alternate day fasting)

  30. 4 months ago
    Anonymous

    I was doing lots of kettlebell swings earlier this year and eating approx 4k cal a day and maintaining 80kgs at 5'10.
    And yes everything was weighed.

  31. 4 months ago
    Anonymous

    I will now proceed to eat a big mac and still lose weight to prove OP's pic wrong

  32. 4 months ago
    Anonymous

    y do retards even care about calories? just blast tren and eat whatever

  33. 4 months ago
    Anonymous

    Well, yes, the more you exercise, the more you increase CO, thus the more CI you can add. The trouble is that you only have a certain number of hours in a day, so the amount of food you can eat can radically exceed it

  34. 4 months ago
    Anonymous

    this.
    my dad is an absolute addict of all of these fast food apps.
    "omg! i can get 2 cheeseburgers, a large fry & a drink for only a dollar!"
    and my dad wonders why he can't get rid of his gut...

  35. 4 months ago
    Anonymous

    >Isn't there a way to eat a certain amount of trash in your diet but do enough lifts or cardio to compensate for it CICO style?
    There is. I did a cut Feb-July and there were 2 weeks in April when I was staying in a bunch of hotels abroad and subsisted on a mix of mcdonalds and protein shakes, counting the calories to stay in deficit. But that shit leaves you hungry so better have good self control.

    Also I doubt it's very healthy in the long run.

    • 4 months ago
      Anonymous

      >Also I doubt it's very healthy in the long run.
      This is largely determined by your genetics and not your diet

      That isn't to say that eating nothing but trash literally every single day won't be bad, it just isn't the major factor in your health later on

      • 4 months ago
        Anonymous

        Well for one it's gonna be hard to stick to your diet for long on just goyslop because that shit is specifically designed to sabotage your impulse control

        • 4 months ago
          Anonymous

          If you are a moron who lacks self control maybe, but those bros will be the ones eating trash and not training

          • 4 months ago
            Anonymous

            Everybody has a breaking point. If you rely on pure willpower to overcome temptation you are simply not gonna make it.

            I control my impulses by planning my life in such a way that I minimize exposure to them. That way I can actually enjoy existence. You can't avoid all of it but you can certainly not go looking for things that test your resolve. But sure, you do you. I suspect that you don't do your cuts by deliberately loading up your fridge with nothing but ice cream just so you can stare at it either.

  36. 4 months ago
    Anonymous

    This image doesn't take into account your body also burns calories just existing, so that + excercise is a lot of calories burnt

  37. 4 months ago
    Anonymous

    >calories in, calories out
    Normies seem to also take this to mean that you can add the two sums and expect the net to be correct ("one hour cardio is one cheeseburger"), which is completely wrong

    Probably a result of macro tracking fitness apps

    • 4 months ago
      Anonymous

      Yeah if you do 1000kcal worth of exercise your body just skimps on other shit like muscle recovery and fidgeting to conserve energy reservee.

  38. 4 months ago
    Anonymous

    Don't eat "cheat meals" you fucking pathetic gay, and stick to your fucking TDEE.

    CALORIES IN, CALORIES OUT

    • 4 months ago
      Anonymous

      https://i.imgur.com/kPwg3sg.png

      Is it true IST?

      Isn't there a way to eat a certain amount of trash in your diet but do enough lifts or cardio to compensate for it CICO style?

      I would assume it's easier to work out more than it is for some people to deal with the ups and downs of cheat meals and the possibility of going overboard and binging losing all progress, but if you just incorporate crappy food into your macros then you should be good right?

      Just don't be a fucking idiot and you can lose weight eating nothing but fast food

  39. 4 months ago
    Anonymous

    I wouldn't even be able to eat the cheat meal in 1 sitting wtf are fatties doing

    • 4 months ago
      Anonymous

      Not being a little pussy with a babys fist for a stomach?

  40. 4 months ago
    Anonymous

    Ditch the junk and eat only the burger, small fries and a zero soda.

  41. 4 months ago
    Anonymous

    You can not outrun calories.

    • 4 months ago
      Anonymous

      Maybe you can't, but you consider a 3mph walk running

  42. 4 months ago
    Anonymous

    I eat clean and this week was very overwhelming to me so on Saturday I ate a big ass fast food breakfast then went to Panda Express for lunch and ate a shit ton of food. Didn’t even eat dinner and felt like shit after

    Cheat days are terrible and are a form of self-harm. The only benefit is that I felt like such a fat fuck my diet will be clean for 10 weeks no issue.

  43. 4 months ago
    Anonymous

    my cheat meal is two bars of chocolate once in 1 - 2 months when i suddenly get a craving for something sweet, that's it. i can't fathom spending money on shit food like mcdonalds.

  44. 4 months ago
    Anonymous

    [...]

    damn someone really got triggered over cheat meals or something

    • 4 months ago
      Anonymous

      Fatties gonna fat

  45. 4 months ago
    Anonymous

    depends on how big you are and how hard you go while excercising

  46. 4 months ago
    Anonymous

    Yes just count calories wtf kind of question is this

  47. 4 months ago
    Anonymous

    Unless you have a ridiculous routine or are already huge and roiding you can't eat 4000 calories a day and look good.

    You can probably sub out a 700 calorie meal with a 1500 calorie meal every now and again and get away with it

  48. 4 months ago
    Anonymous

    Here's my thoughts. I've been up to 240lbs+ before. Have lost massive weight multiple times. Once exclusively through insane levels of exercise. Though mostly through combinations of trying to eat "balanced" with exercise and CICO. Took me decades to figure this shit out for myself. The easiest I've ever had it is now. What am I doing now? It's ALL diet. I don't even count calories unless I want to check why I'm stuck at a certain weight. I exercise for other reasons like strength, mobility, and fixing old injuries. I weight 156.2lbs and effortless dropping. You might not agree with my particular diet, but it works for me. High carb. Nearly no fat. I ONLY eat at meal times. Snacks are only eaten with meals. Breakfast is nearly always some bread with a bit of jam. I've started skipping lunch for an apple. Dinner is the only place I can fuck-up at all. It's 90% carbs. No added fat. Now most days this is low calorie. Though I eat whatever people offer me when I see family. I had two large plates of lasagna with piles of cheese and salad that was floating in dressing, croutons, and bacon bits last week. I was bursting. The weight just drops off in a few days because I go back to my regular eating in between. It really is that easy. You can eat shitty food once a month. Not a problem.

    • 4 months ago
      Anonymous

      You do realize that sticking to a strict diet is the same as CICO, right? The mechanism for regulating caloric intake is just slightly obfuscated.

      • 4 months ago
        Anonymous

        There's a difference between measuring every calorie you eat and burn and not doing so. I guess we could sit here and argue about it. For myself, I only use CICO as a diagnostic tool at a sticking point. Tracking your calories for a day or two is fine, but just a useless and completely unnecessary chore once you've figured your diet out.

    • 4 months ago
      Anonymous

      Post body manlet

      • 4 months ago
        Anonymous

        Here you go. This was taken today.

  49. 4 months ago
    Anonymous

    >Isn't there a way to eat a certain amount of trash in your diet but do enough lifts or cardio to compensate for it CICO style?
    Of course, it all CICO, despite what the ketolards say, they all lie or are completely clueless

  50. 4 months ago
    Anonymous

    yeah easily if you create deficits elsewhere in the week. If you're eating 10% under maintenance for 5 days you can eat 25% over saturday and sunday or 50% over on 1 day and stay the same weight. It's not great for gains but it's pretty good strategy when losing weight to have a couple days a maintenance.

  51. 4 months ago
    Anonymous

    It’s true that you can’t outwork a shitty diet, yes. There is a “balance” but it requires you to track calories and macros.

  52. 4 months ago
    Anonymous

    You can, but the biggest problem is the sugar, you can bur calories

    For example I have eaten a meal like that, 1500 cal (no sugar though), but that day I didn't eat dinner, just my 1000 cal breakfast

  53. 4 months ago
    Anonymous

    Been doing it now. Kept eating like shit and drinking beers every day - Started working out again, did full body every day for 2 weeks because it felt nice. Got symptoms of overtraining so now I do 4 workouts a week and I'm losing fat. Progress is super slow tho...
    Kind of stuck on seeing the second row of abs at the moment

  54. 4 months ago
    Anonymous

    Daily calory count is a spook. If you're in a calory deficit weekly or even monthly you will lose weight regardless of your "cheat" day. Pic is just fatty cope excuse not to exercize.

    • 4 months ago
      Anonymous

      Okay for one you misspelt calorie twice, secondly the picture isn't a cope for fat fucks it's telling fatties that they can't just exercise their fatness away so they need to change their diets full stop

      https://i.imgur.com/X1yoaGc.png

      Here you go. This was taken today.

      This is terrible, please begin a compound lifting routine no less than three days a week

    • 4 months ago
      Anonymous

      >This is terrible, please begin a compound lifting routine no less than three days a week
      It's good advice, but I just don't want to do lifting for reasons. Have a simple routine planned for the next year already after seeing a guy get ripped doing nothing but dips, chin-ups, and some running. I don't run, but thought bulgarian split squats would be okay for legs.

  55. 4 months ago
    Anonymous

    1500 cals are 2-3 hours of zone 3+ cycling, I do it nearly every day

  56. 4 months ago
    Anonymous

    Literally can you do math? It's not even hard math. CICO is addition and subtraction. I feel like I'm going insane.

  57. 4 months ago
    Anonymous

    It's bullshit. 1575 calories still puts anyone except for children and anorexic women far below their calorie target for the day. Cico works, it's people that fuck this simple concept up.

    • 4 months ago
      Anonymous

      >he thinks normalfags do OMAD
      >he thinks normalfag women with 1600 bmr exercise enough to have a tdee much more than 2000

  58. 4 months ago
    Anonymous

    This is a pretty dumb perspective. Unless your "cheat meal" is literally an extra meal you wouldn't eat otherwise then you would have consumed close to the same amount of calories regardless. Only difference is you got slightly more salt and sugar and slightly less vitamins.

    • 4 months ago
      Anonymous

      Carbs stupid, carbs and sugar instead of protein is the death knell for gains

      • 4 months ago
        Anonymous

        Exactly wrong

      • 4 months ago
        Anonymous

        Post body

  59. 4 months ago
    Anonymous

    If this is seriously a dilemma for you, you're NGMI. Just stop eating this shit. Eat clean for a month then give yourself a day to indulge in cheat foods that aren't processed crap.

  60. 4 months ago
    Anonymous

    If I eat a ton of food I need to eat very little for 48 hours to dump all the shit and feel normal again

  61. 4 months ago
    Anonymous

    I ate a large supreme pizza and 6 hot wings with milk water and coffee earlier. I will not gain any weight from this because of my active lifestyle and in fact I think I’ll go do some push ups now . It is your choice to make life easy mode or not

  62. 4 months ago
    Anonymous

    Today I ate 4 apples and sardines in mustard. Breath awful, gainz colossal

    • 4 months ago
      Anonymous

      I ate one slice of bread. One apple. One quarter of a Mars chocolate bar. One cup of spaghetti with five meatballs and sauce. One shot of whiskey. Not hungry. Only scared that I might be losing weight too fast because I read up about gallstones.

  63. 4 months ago
    Anonymous

    It's best to eat healthy if you're trying to lose weight, yeah it's a cheat meal on a chest day but that's still just one meal meant to not make you feel full. If you eat 4500 calories ( three of those meals), minus the 2450 from burn and exercise then you have 2K extra, have a cheat meal once a week and you have extra 90,000 calories by the end of the year, ~25 pounds extra that you need to have exercised off with your other healthy days.
    Having one meal isn't too bad but you have to control yourself, the best is to make your own food which is cheaper and healthier. 10 bucks for 4 medium sized American steaks, one for dinner each day of the week. Marinate them and you got good steak.

    Plus eating greasy and fatty foods encourages acne growth and often makes you feel bloated.
    Pic is baked quesadilla made using previously baked chicken breasts, $12 for large pack of chicken breasts, $8 for pack of 30 flour tortillas, $8 for huge bag of spinach and $8 for bag of 8 cups worth of cheese

    • 4 months ago
      Anonymous

      Your life fucking sucks don't talk to me

      • 4 months ago
        Anonymous

        Cope

    • 4 months ago
      Anonymous

      What the fuck is is bagged cheese?

  64. 4 months ago
    Anonymous

    >Do 3 hours boxing workout
    >-1800 cals
    >???
    >Success
    That simple

  65. 4 months ago
    Anonymous

    Does ice skating as a novice for a couple hours burn a lot? I'm talking just skating around and trying not to fall cause you have done it like 2-3 times in your life

  66. 4 months ago
    Anonymous

    I know, after I was tired of the diet I started eating WHATEVER I wanted BUT to keep the cut I started doing hours of cardio so my average day was
    >1h45min Weights
    >45min cycling
    >1h30min cycling
    >30min swimming
    Total:4h30min training
    And I manager to do a PERFECT WEIGHT MAINTAINING
    MY FUCKING SIDES,all that effort for nothing,better just to keep eating less and just workout 2 hours daily!

    • 4 months ago
      Anonymous

      This was for 1 month approx,no joke got back dieting yesterday lol

  67. 4 months ago
    Anonymous

    why the fries, the liquid sugar, and the icecream though? are you about to workout to get any of those, or are you looking for endorphine?

  68. 4 months ago
    Anonymous

    Do you want a treat or a feast? Why this all or nothing mentality? If you're not satisfied after one burger or having fries with your usually clean meal you have other issues to address.

  69. 4 months ago
    Anonymous

    No, it isn't true. The picture is acting like every single calorie from the cheat meal needs to be actively worked off via exercise, without accounting for BMR.
    My BMR is ~2500kcal, I ride a bike to work and walk my dog a couple times a day. I don't count these activities as exercise, but they still put me to over 3000kcal daily that I need to eat to avoid losing weight.
    If I have a 1hr gym session on top of my regular activities I easily get to 3500-4000kcal.

    HOWEVER
    If you drive everywhere and never walk or cycle, even recreationally, and the only physical exercise you do is gym classes etc, then yes you will find it hard to work off the calories of a diet high in junk food or energy dense foods.

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