>start eating 1500 kcal a day to stop being a fat frick. >make sure my protein intake is right

>start eating 1500 kcal a day to stop being a fat frick
>make sure my protein intake is right
>track and measure everything religiously, put it into an app to keep track
>intermittent fasting, 6 hour eating window, but i've been doing that for quite a while already anyway
>week 1
>lose 3kg
>week 2
>gain .5kg
what the frick?

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  1. 3 weeks ago
    Anonymous

    Random weight fluctuations are normal, what matters is the long term trajectory.

  2. 3 weeks ago
    Anonymous

    2/3rds of the weight you lose in the first week is water/glycogen
    Stalls are mostly constipation or regaining fluid do to electrolyte fluctuations.
    Take like a half dose of a fiber suppliment daily
    Eat a couple apples a day
    Keep an eye on your sodium intake
    And only weigh yourself after a shit and a run.
    Fat is mostly eliminated by way of your lungs.
    Yeah fricked up isn't it.

  3. 3 weeks ago
    Anonymous

    Measure at the same time of day for optimal accuracy. Weight shifts a lot depending on how hydrated you are, if you've eaten etc. As other anon said, you're better off looking at long term than comparing one week to the next.

    Finally, if you want it to be easier maybe it's time to /fraud/.

  4. 3 weeks ago
    Anonymous

    >whats your TDEE?
    >whats your fiber intake?
    >whats the macro ratios?

    If you dont know the answer to these questions then leave IST and do 1rep rope to failure. pathetic.

    • 3 weeks ago
      Anonymous

      >what's your [thing only morons care about]?
      TDEE doesn't fricking matter. it is impossible for an adult man to have a TDEE of less than 1500kcal unless he's literally a bedridden cancer patient.
      fiber and macros are memes. the only thing that matters is making sure you eat enough protein.

      • 3 weeks ago
        Anonymous

        How do you manage being this moronic and still able to type?

        • 3 weeks ago
          Anonymous

          >no refutation
          okay

        • 3 weeks ago
          Anonymous

          Big breaths between sentences.

      • 3 weeks ago
        Anonymous

        >it is impossible for an adult man to have a TDEE of less than 1500kcal
        Mine is 1470.

        t. sedentary 5'1 short king

    • 3 weeks ago
      Anonymous

      >TDEE
      a made up number you stupid moron. Everyone's metabolism is different and everyone's daily calorie burn is different due to work etc

      • 3 weeks ago
        Anonymous

        Numbers are made up, thats how they exist in the first place. TDEE specifically is made up from different factors to give you an estimate of how many times i can go frick your home while still keeping my bulk going.

        • 3 weeks ago
          Anonymous

          *frick your mom

  5. 3 weeks ago
    Anonymous

    Weigh in once every 6 weeks at the most

    If you haven't lost fat in 6 weeks you werent in a overall deficit for the 6 weeks

    It eliminates any potential inconsistencies

    It eliminates any bullshit mental mind frick games seeing the scale go up & down up & down will give you

    Weighing once every 6 weeks you will 100% be down in weight each time you weigh in so long as you've actually be cutting

    • 3 weeks ago
      Anonymous

      As someone that’s lost over 50 pounds twice in a lifetime, this is great advice.

  6. 3 weeks ago
    Anonymous

    >start eating 1500 kcal a day to stop being a fat frick
    isn't 1500 too little?

    • 3 weeks ago
      Anonymous

      no

    • 3 weeks ago
      Anonymous

      Depends on your TDEE (gender, bmi, etc.) and macros.

    • 3 weeks ago
      Anonymous

      It's almost ideal if you have about 150 lbs of lean mass.
      150g of protein 600 kcal
      1g/lb
      44g of fat 400 kcal
      Not so low as to have hormone issues
      125g of carbs 500 kcal
      About what you'd give to a pre-diabetic keeps the blood sugar lower without the hunger spikes but not quite as restrictive as ketogenic diets.

      Really anything over that is more for comfort and sanity. But you can easily push that 1800 with 10k steps/day. Then to 2000 with a hour weightlifting session or like 15 minutes of cardio.

      • 3 weeks ago
        Anonymous

        >But you can easily push that 1800 with 10k steps/day
        surely i'm not the only person in the world whose hunger doesn't go up with activity, right?
        if i'm eating 1.5, i'm eating 1.5. doesn't matter if burn an additional 100 or 1000 with exercise that day, i'm still only eating 1.5.

        • 3 weeks ago
          Anonymous

          Mine only goes up with actual cardio at which point the hunger goes well beyond what it burned.
          But I find the more you do with body the more burden it puts on your diet and if you don't want be eating fist fulls of expensive and dubious suppliments having more room to fulfill that is nessisary.

  7. 3 weeks ago
    Anonymous

    Go by eye raise your metabolism and refeed. wouldn't be an issue if you were strong.

  8. 3 weeks ago
    Anonymous

    just keep going, don't worry too much about weekly results what counts is whether you'll be thinner months from now (you will)

    • 3 weeks ago
      Anonymous

      i don't have time. i need to lose 64lbs within the next 2.5 months.

      • 3 weeks ago
        Anonymous

        Why?

  9. 3 weeks ago
    Anonymous

    Weight fluctuates a lot in the beginning. Stick with it for 12 weeks, it will be a bit more stable.
    The other week I was cutting my calories and I somehow gained 3lbs. The next day I was down 4. The day after that I was up 2.
    Just focus on the long term

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