This is probably the most common fitness question of all time, but I need to form a strategy and I'm not gonna be reading some lifestyle blog.
I've probably gone to the gym 6 out of 7 days as an average the past 2 years, I do dragon flags every other day and my core muscles are like corded steel, but you can't see it, because I'm too fat around the belly, which is weird because my arms and back are shredded af in comparison.
Like everybody, I have a hard time eating clean in a sustained manner over prolonged periods, I pretty much always slip up at least twice a week.
What is the fix?
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You eat less, preferably less carbs.
Yeah, sure, how do I make myself do that though?
by eating tuna, chicken, kvark or any other lean protein source, by drinking diet sooda or black coffe, by skipping meals, by eating in general less food.
sadgz
okay when you see a cake or pop tart in front of you instead of putting it in your mouth you don’t. what kind of question is this
what do carbs have to do with anything as long as you're under caloric intake
I can answer that:
Carbs elicit a different reaction than protein, both from your endocrine system and your gut biome.
Carbs make you tired, sleepy, less wiling to do the work.
this homie is selling salt water. carbs give you energy also that video didn't really agree with what you said really.
This homie is, as a matter of fact, selling salt water.
He's made a career out of talking about protein and carbs, sorry if it's not the right video.
that is actually pretty fricking far beyond enough, homie
but what if... hear me out now... what if.. I don't want to do any defecit?
>what if.. I don't want to do any defecit?
then you aren't gonna lose weight. No matter what gimmick diet you try, you won't lose weight unless you are convincing your body to dig into your fat stores. To do that, you need to be in a deficit. That's all.
alright, true, lol, I got deficit confused with hungry...
I just don't want to feel like shit, feeling sore and hungry all day.
I need to find the sweet spot where it doesn't mess with my workout, and stay there pretty consistently.
Guess I will just change my breakfast to proteins, ought to be enough probably
>I just don't want to feel like shit, feeling sore and hungry all day.
You don't need to starve yourself to be in a deficit you mong.
>Guess I will just change my breakfast to proteins
my suggestion is to cut out breakfast entirely. You don't need it. putting off food until the afternoon suppresses hunger. Black coffee also suppresses hunger and is 0 calories.
ok, I actually listened to the dude, despite him clearly being on roids, it's actually good advice, and very relevant to my question.
MVP of this thread, an absolute gold standard. Legendary.
Thank you! This sounds a lot more pleasant
I've had bad sleep most of my life. Its been a serious problem for me like you wouldn't believe.
I just try and do what Huberman recommends
%3D
you're supposed to put the captcha into the place that says TYPE THE CAPTCHA HERE
>I've had bad sleep most of my life. Its been a serious problem for me like you wouldn't believe.
As someone who also has an incredibly bad sleeping routine, I thank you for this. Hope this helps with stopping my moronic sleep schedule.
goddamn, I admitted fault, I feel pretty stupid about it, no need to call me a mong, though, also admittely, that was a pretty fricking stupid mixup lol.
Breakfast stabilizes your sleep schedule, it sets your circadian rythm, I won't be giving it up.
Though, in the interest of intermittent fasting, I could stop eating earlier in the evening.
This fricker is on roids, which make you lean. This is bullshit and he's just selling snakeoil, like ALL roided up fitness youtubers
interesting idea, I definitely could do that.
He's not on roids, he shared his blood tests
lesson #1, if he looks like he's on roids, he's on roids.
doesn't matter what they say, how they swear they would never.
Occams razor or some shit, obvious roids is obvious
>I'm just gonna ignore proof
Kek, you're an idiot. There are free tips how to make it happen, yet you want some magic pill
not looking for a magic pill my dude, I go to the gym every day.
you're a pitiful, gullible fool if you think this guy is not on large doses
You just want to hear whatever you want to hear. Congrats, you are mega mongiplegic
>Breakfast stabilizes your sleep schedule
no it fricking doesn't
>it sets your circadian rythm
it's a good thing you aren't a fricking plant because it responds to you, not the other way around. 1 week without breakfast and you won't miss it.
this is either a good b8 thread or you're a fricking moron refusing the most basic of advice. get fricked whiny mong
>but what if... hear me out now... what if.. I don't want to do any defecit?
So increase your cardio (maybe twice a day) and make sure your heart-rate is in fat burning mode. It doesn't work much until you get WAY past 30 minutes too.
Finally, this is what I'm here for.
tell me more about the heart rate mode. You burn extra fat when reaching some threshold? are you meant to sustain that level for an X amount of time according to some regiment?
What are the sources?
what works for me is ill do the eliptical every morning for at least 40min on level 13.
>the first 5-10 min is warmup getting heart rate above 160
>10-20 is above 170
>20-30 is above 175
>30+ is above 180
depending on how long i am going for i will go faster/slower but my heart rate usually maxes at 190. when i first started it went to 202 and even 210. towards the end of the workout i will feel a horrible urge to shit/puke and then pass through that and a cramp at where i imagine my fat line is currently at my lower abs. i think thats the moment where the body is burning the fat but idk. maybe imagining it helps because its working pretty well but sometimes i will dryheave when i get home because i went too hard. anyways i do this everyday and usually miss one every 2-3 weeks.
You're going hard as frick my dude, I don't ever want to feel like shitting or puking during my training session.
Are you shredded as frick as well my dude? because I know a bunch of very lean people, none of them go this hard.
What are you training for?
I will try this exactly once and evaluate how It makes me feel.
Dont listen to this dipshit
He's not even close to the fat burning zone.
Go here, https://www.omnicalculator.com/sports/fat-burning-zone
Your HR target should be somewhere in the 115-130 bpm zone. After 30 minutes, your body will use more fat calories for energy instead of carbs. The ratio continues to increase the longer you go. After an hour, maybe only 10-20% of calories burned will be from carbs. Source - my college education in Movement Science/P.E.
> but what if... hear me out now... what if.. I don't want to do any defecit?
Then you won’t burn fat
>what do carbs have to do with anything as long as you're under caloric intake
If don't know the answer to this you don't deserve a 6 pack
you can't even answer it. is it CICO or not.
A carb calorie is not the same as a protein calorie.
You body can't store protein, only transport it to damaged muscles cells, so it has to convert protein to carbs to store it, which costs a lot of stored energy(bodyfat). Eating high protein diet not only makes you leaner but it's also a self-affirming effect.
https://en.wikipedia.org/wiki/Protein_poisoning
To avoid protein poising you simple eat minimal carbs and fat.
While CICO is in general right, keto also has point but not because
>MUH KETONE BODIES
but because of the lack of carbs in the diet and high protein
keto is any diet that induces ketosis moron, it has nothing to do with protein. aside from glycogen reserves, carbs need to be converted to fat to be stored. so what the hell are you rambling about?
Keto Black folk think they lean out because they consume high fat when it is the protein.
80% of your caloric intake is used for the brain and other organs. The brain runs on carbs not fat.
I also want to add that our bodies are unbelievable bad at converting protein to carbs so most of the calories you consume will be used in the conversion but you will feel satisfied because you body will demand water while consuming protein giving you a fullness feeling because your gut is filled but in reality your body just made a net negative in calories.
Guess why fatties can eat refined carbs without restriction? Because body simply flush the carbs out with your urine, why do you think fatsos get a non-fatty liver?
Because the liver can't keep up with the demand of carbs filtered, it gets destroyed by filtering so much carbs.
Or simply think about it.
Could you eat 5000kcal of carb junk foods in a day without puking?
Or could you eat 5000kcal of lean meat in a day without puking?
I made this observation already in early childhood.
And guess what your body can't just flush out protein, it has to digest it first to convert it, meanwhile carbs get converted from fructose to glucose in the liver and simply flushed out.
The body can't do this with protein.
You're partially right, your body doesn't store carbs or protein, it converts it to glucose which contributes to bodyfat. It can use protein and carbs for energy though. Protein doesn't get converted to carbs, that doesn't make any sense. If our body could produce carbs we'd probably not eat as much as we currently do.
> It can use protein and carbs for energy though. Protein doesn't get converted to carbs,
Touche I was wrong.
>When protein is burned for fuel about half of the energy goes to gluconeogenesis to produce glucose.
The principle still stands.
>oops, my science that I was quoting is completely wrong
>you should still listen to me though
IST in a nutshell
dude you're a moron making shit up or you actually believe this bs. it's CICO. that's why you can eat fast food and lose weight if you stay under. some of the shit may matter with top tier athletes but if you're trying to lose weight, you're just spouting nonsense and everything you've said here is based off a YouTuber. you should buy some of his salt water and drown yourself in it.
Okay frick head what is the difference between 2000kcal of lean chicken and 2000kcal worth of chocolate?
1960g of lean chicken meat is 2000kcal.
500g of chocolate is 2000kcal.
Guess which will keep you more "full" for the duration of a day?
Now have a nice day you worthless homosexual
dude you're a fricking moron. I never said anything about about 'feeling full'. you keep saying that to cope with trying to argue against CICO. you're stating the obvious with your chocolate straw man example.
>Okay frick head what is the difference between 2000kcal of lean chicken and 2000kcal worth of chocolate?
From an energy perspective? Nothing. From a macro perspective? A lot. You're a fricking moron making false equivalence.
Carbs are more likely to cause bloating and hide the abs, personally
You’re spiking your insulin which tells your body to store fat.
When insulin is low or normal your body burns fat.
wrong
>Like everybody
And what does "everybody" look like? Do the work and fix the diet.
absolutely, sir. What strategy would you recommend?
yeah, not aiming for it, I just want people to notice my work
I know my problem but I don't know the fix, I'm great at going to the gym, but I get weak-willed during parts of my day, when around coworkers or family. I don't know how to fix that.
lmao, going to the gym cleanses the spirit, it toughens you up, it makes you feel alive, it sets you in a winning mindset, not aiming to become a physical specimen, just want to feel great, every day
I run 1 km every day, 9 km/h, I walk up the stairs for 200 steps too, that's not it
you're jacked bro, but what is the trick to eating less without feeling terrible?
>I run 1 km every day, 9 km/h, I walk up the stairs for 200 steps too, that's not it
homie thats not enough by a long shot
There is no way to get abs like that without drugs FYI. You need to diet forever as well.
>Like everybody, I have a hard time eating clean in a sustained manner over prolonged periods, I pretty much always slip up at least twice a week.
you already know your problem.
>working out more than 3 days a week as a natty
Fricking moron lmao
Hey Zeke poster, what type of build is best for someone working in corporate world/environment.
Ascended ottermode achieved by weighted calisthenics (dips, pullups, leg raises, nothing too fancy).
I’ll let you in on a secret but you’re not gonna like it because it’s hard…
Belly fat is stubborn and there is only one way to obliterate it.
1. Find the nearest hill, preferably 1+ mile long with 1000+ ft elevation gain.
2. Run up the hill, walk down to preserve knees.
3. Repeat every day, vary intensity, intervals, etc.
That’s literally it.
Cardio and eating less
you're jacked bro
You looking pretty zesty kid.
Get lean by cutting, use the same diet to maintain. Bulk, cut, maintenance. I eat the same thing every day, only in smaller or larger quantities.
starvation is the only way
Eat less. A LOT less.
>because I'm too fat around the belly, which is weird because my arms and back are shredded af in comparison.
There is absolutely nothing "weird" about this. LITERALLY 100% of human population have this "weird" problem. You are fat its literally that simple. Your baseline bodyfat has been incredibly high your entire life so now that you finally have some muscle definition and vascularity you think you are shredded af. No you are probably still 19-21% bodyfat would be my guess without ever even seeing a picture of you. Maybe even higher. You don't have as much muscle mass as you think. Yes you will weigh the same you did in middle school if your goal is to have abs.
>Like everybody, I have a hard time eating clean in a sustained manner over prolonged periods, I pretty much always slip up at least twice a week. What is the fix?
Eat less and stop slipping. When you find yourself plateuing and slipping switch from deficit to maintenance for 4-12 weeks and when you are ready go back to deficit.
This. By the way you speak, this is probably the case
well, yeah, thanks for the tip, just don't slip, what a grand fricking idea. I already know I'm fat, that's why I'm here.
I came here looking for strategies. I already know what to do, I need to figure out HOW.
DEFICIT
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my abs only look good with a pump
next day i wake up in the morning and it's nowhere near as impressive
what am i doing wrong?
pic is sub 10bf id reckon
so get to sub 10 and theres a 99% chance youll have them too(dont do it tho)
I too store 90% of fat on my stomach, on the bright side my arms always look lean, bicep poppin 24/7
>I pretty much always slip up at least twice a week.
>What is the fix?
Don't slip up. What the frick did you think?
Eat whatever you want and then #NoLife the cardio
OP you are a moron, if you cannot even go into a deficit then you're not gonna get lean. And you do not have the willpower (or even braincells) to make that happen.
And before you go full moron mode and just consume a diet high with lean protein(if you can afford it kek) and low to little carbs and fats you will feel like absolute shit, your hormones will tank, your estrogen will tank, your test will tank, your performance in daily tasks will be in the gutter, your lifts will suffer and living in general will shit, so keep it moderate.
See it as a life style change rather than another "cut and I'm done" Most people consume 50g of simple carbs before bedtime because the lack of carbs during the night will cause your body to produce cortisol(stress hormone) and wake you up in the middle of the night and won't let you fall asleep again because it thinks you're dying. Which could end in chronic insomnia.
>Most people consume 50g of simple carbs before bedtime because the lack of carbs during the night will cause your body to produce cortisol(stress hormone) and wake you up in the middle of the night and won't let you fall asleep again because it thinks you're dying
I've never seen this happen
Conclusions:
First of all, thank you all for this. this really helped me think about this in a focused manner.
I will:
1) change my breakfast to something more protein rich and stop eating fruit for breakfast
2) eat dinner earlier in the evening so I can go longer in a fasting state.
3) remind myself why I do this, to resist momentary weakness when in situations where I could slip.
4) do lighter cardio but for longer, to put my heart rate in 'the fat burning zone'
5) eat more protein in general
>Like everyone
Frick off you useless fat homosexual
Literally just fast for a week or two.
I’m starting to think this board is nothing but schizos arguing about fringe nutrition science.
The problem is you're mentally moronic, youre gullible and lack simple comprehension that's why you can't lose weight
You can keep eating like a fat frick as long as you can do an insane amount of cardio(YOU wont be able to)
What helped for me was:
> Running 5K around 3-4 times a week
> Doing a 5-minute ab set every day
> Eating less carbs
I started running some 4 months ago almost every day and have come from 88 to 77 kg, I do at least 5km on a treadmill and 400-550 kcal burn
Diet change was minimal i just reduced the amount of chocohlate I eat from a whole choclate to 2 bars. I also dont eat after 18h.
Dropped sodas and replaced them with sparkling water. The belly is almost gone but expect to lose a lot of muscle too.
You will start to look like those runners.
My plan is after getting complete straight belly and some abs to do a lean bulk.
Mind you I have bad genetics and my body shape was like this, weak to none existent chest and a big belly
Now the belly is almost gone
Tbh I could have done it faster but you dont actually want that as gradual weight loss will mean less skin hanging.
Also its better to keep the caloric deficit smaller so you can actually maintain it than starve yourself and fail
Also I forgot the most important thing, do your running in the evenning that way if you ate maintanece level and do a 5k run you juts made your calorie deficit by 300-400kcal
If you lose the belly fat you also lose the 2pl8 OHP and 3pl8 bench. Is it worth it ?
Your hormones are fricked.
You have/had a metabolic disorder.
Stop eating processed foods and limit your carb intake to once a day.