I walk 50miles a week, I eat ~1700cal a day, yet I am still a lardass.
with calorie expenditure calculators, it's an estimation, meaning that it's an average based on the average metabolism. if you're just starting out, your metabolism is in conservation mode meaning that you won't burn that many calories just starting out. your metabolic rate will steadily increase until its working to keep your body full of energy to prepare for any unexpected energy needs, and ends up using more fat to reach this energy quota. gaining muscle will also demand more energy from the body and increase the amount of kal you require to keep yourself running in top form.
this means doing strength training will help immensely with your weight loss goals from walking; especially if you train the leg muscles. the more important thing is to not give up and continue to follow through and adapt your routine to meet your weight loss goals.
the craziest part is that you might be losing weight/fat, and not notice on your own. you gain muscle in the beginning and that will add weight to you, but continue working out, people will notice and tell you you've lost weight. our minds are powerful things and will always see ourselves as fat even though you're not as fat as you were a month into your routine. that's why people recommend taking progress photos anon.
Might have been the best advice I’ve seen on here. I’ve got 30 to loose to get back to where i was at my peak running 5 miles a day and stonk. I see myself like shit but in videos i am shocked how different i look.
The TDEE from muscle is only something like 6kcal per pound of muscle per day.
So if you gain 10lbs of muscle you can eat 1 extra slice of wheat bread (60kcal) a day and not get fatter.
in the end it really does come down to diet. as long as you're hitting your macros and adjusting your calorie intake as you lose weight, your body wont freak out and enter a starvation mode, and begin storing fat while cannibalizing your muscles.
then after that, its all about making proper eating choices to maintain the body weight/physique you want to keep. your body will be adjusted to exercise and proper food intake/portion sizes after a while, and it'll be easier for it to tell you what it requires to function. maintenance of it will become second nature.
This too. Adding strength work too turn your exercise into more of a recomposition than a "cut" will make a world of difference. Having muscle mass increases your basal metabolic rate which basically is just how many calories you burn when you're sitting around. It will accelerate your fat loss for sure
You will always be your harshest critic and your eye will resist seeing any positive changes you've made. Just stick with it
OP do not take
https://i.imgur.com/MryZ6zq.jpg
That is a metabolic imbalance gut. Some medication does that. Doesn't mean you can't be fit, but your appearance will never reach ideals. Here, this guy has to take meds for schizophrenia and it causes a similar issue. He does parkour:
's "medical" diagnosis to heart, there is absolutely no reason to assume a "metabolic imbalance" based on having a fat gut. Men tend to deposit fat in between their organs in their torso ("visceral fat") while women tend to deposit it more uniformly around their body just under the skin. But it really depends on genetics how each of us distributes our fat deposits exactly. If you've had routine bloodwork done and your doc hasn't noticed anything out of the ordinary like thyroid hormones or cortisol levels, you won't have to worry about hypothyroidism or cushings disease or anything like that which
https://i.imgur.com/MryZ6zq.jpg
That is a metabolic imbalance gut. Some medication does that. Doesn't mean you can't be fit, but your appearance will never reach ideals. Here, this guy has to take meds for schizophrenia and it causes a similar issue. He does parkour:
We're talking about someone who is exercising and clearly at a calorie deficit and still struggling. Unless OP is lying, there's clearly something wrong. See
https://i.imgur.com/RvPD9t8.gif
There's so many possible causes and I'm not a doctor, so I'm hesitant to say. You'll get a few morons posting their meme answers if you say this, but here are a few possibilities:
1. Your diet. Onions gets blamed a lot. Not sure if the "Onions" filter is still on. If it is, let's called it rapeseed. But yeah, move that out of your diet if you have any.
2. A condition of some sort. Thyroid is often the culprit here. Ever hear the meme about fat people saying they have a metabolic problem? Yeah, they're lying, but that issue does exist and what you have looks a lot like it. You'd need a doctor to look it up however.
3. Environmental toxicity. This would mean that some toxin in the environment is getting into your system and fricking up your metabolism. This is the least likely option, but it's happened to people before.
4. If it's none of these, you might just have unlucky genes. In that case, I strongly recommend switching from walking to lifting. It won't make the fat go away, but the added muscle mass on your shoulders, arms and chest will make you look more aesthetic.
Wish you luck. And don't listen to the memers who will rave about masturbation and religion and israelites.
It's not necessarily metabolic, but it's definitely worth investigating. And OP,
Take iodine. You might have a hypoactive thyroid. Was in the same boat till about 2 weeks ago. Now I've been loosing weight at a steady rate.
is exactly the sort of meme shit you shouldn't do. Go see a fricking doctor first. And you should notice that everyone, regardless of their opinion, is telling you to lift more. That is probably a sign that it's good advice.
I eat 5 eggs plus cup of spinach in morning for ~ 400 cal two apple for lunch 200 cal, pork with spinach for dinner for about 600cal, and prepared meal for 400-500 cal as supplement.
Are you sure you are measuring everything correctly? Sauces, dips, and dressings are commonly overlooked.
Could be you are not physically exerting yourself. As in walking< running, I notice faster weight loss from running.
Also, smart watches and other similar exercise trackers lie. They overestimate calories burned, distances traveled, and other minor stuff. Do not blindly believe what they tell you.
1700 calories with walking 50 miles a week is NOT overeating, I'm sure you mean well but you are giving bad advice. 1700 calories is plenty a deficit if you're not exercising, but with exercise you need to eat more
https://i.imgur.com/GyhX9bP.jpg
I walk 50miles a week, I eat ~1700cal a day, yet I am still a lardass.
I forgot to mention in
Congrats on the work. First, how tall are you? 1700cal seems too low and that can paradoxically stall your weight loss because your body goes into "starvation mode". More than that--- you need to understand that when you do vigorous exercise you NEED to eat more than you think in order to recover and lose fat. Keep in mind that when you do 16 miles of walking, you might be burning 700 calories (just for the sake of conversation) during the exercise. That would bring your overall caloric intake for the day down to 1000, and then the calories required to recover from your exercise throughout the rest of the day brings it even lower. At that point, your caloric intake is far too low and you are firmly in starvation territory where your body will NOT burn fat the way you want. I know it sounds hard to justify but if you are exercising that long and burning lots of calories, you might have to bump your caloric intake up to something more like 2700. Eating at 1700 MIGHT work for you if you were not exercising.
About the walking--- I would transition to riding a bike... stationary bike is ideal in the current heat but either works. Walking (even 50 miles) just isn't going to elevate your heartrate enough or burn calories quite the same way. One great way to lose fat when doing cardio is to include high intensity intervals, which isn't really possible with walking. On a bike, it's much easier to include. It might mean doing one REALLY fast, hard minute every 5 minutes or so, and then pedaling at a slower, manageable pace during those 5 minutes between intervals.
Anyway, hope it works out for you
that you should take your protein intake seriously and make sure you're getting ~1g protein per lb of your target body weight
did you miss the part where he said AND miscalculating? It's a common beginner mistake to not include some things in their calorie tracking and then gasp how they aren't losing weight despite eating so little when in reality they are missing like 500 kcal worth of calories from tracking.
I mostly just eat the same foods on repeat, the only thing I think I missed was a daily glass of unsweetened pineapple juice every evening for potassium, which is 500kcal.
How fat are you? You're gonna hit mini plateaus. I was 450 and when you start losing, you lose a lot real fast then it stops for a couple days cause your body needs to compose itself and grab onto some water cause you just pissed out a 5 gallon jug once you stopped abusing your body for a few days. Goes on like that for awhile until you're out of severe fat fricking homosexual weight levels.
>Do you track your actual weight >No I just look in the mirror
>Do you measure out what you’re eating > No I just wing it
>How king have you been doing this for >Like 3 weeks?
Bait
How do you plan on me measuring out a fricking egg, you dumb Black person. It's in a shell, it's going to be relatively homogenous across all eggs. Spinach is low calorie to the point of being essentially insert, the volume of spinach needed to even matter is in the several gallons range, pork chops are, again, going to be relatively homogenous across the entirety of the diet as they are all approx 1/5-1/6 of a pound, and apples are, again, fricking apples, they only have a small window of variation to the point at which it is meaningless to look at.
You are fricking not doing one of those two things. Probably both
Don't worry m8, fatties generally lie to themselves. I have faith in you though, you can change
I tried walking/hiking 6 miles a day at 2000 calories.
Rapid weight loss the first couple weeks then stalled hard.
Had to cut calories to point of feeling like death to see any more results.
Walking just isnt a good way to cut. Gotta do cardio and get the heart rate up.
your hormones & whole body chemistry are fricked. you probably live a basic b***h lifestyle with poor nutrition. i don't think you eat steak or drink milk. i don't think you do strength training. i don't think you get sun. more importantly, i don't think you win. you never taste victory. some woman, or a boss, or friends, or family, are always punking on you and spiking your cortisol. you probably sleep like shit and are stuck in a feedback loop of feeling-like-shit not-doing-shit.
you need to completely turn around everything you're doing.
Three weeks so far. My head is starting to hurt in the middle of the day. I also drink about six liters of water a day.
you've started. 3 weeks is nothing. keep going. remove every miserable detail from your life until you're a king and get what you want from it. see you in 3-5 years.
That is a metabolic imbalance gut. Some medication does that. Doesn't mean you can't be fit, but your appearance will never reach ideals. Here, this guy has to take meds for schizophrenia and it causes a similar issue. He does parkour:
There's so many possible causes and I'm not a doctor, so I'm hesitant to say. You'll get a few morons posting their meme answers if you say this, but here are a few possibilities:
1. Your diet. Onions gets blamed a lot. Not sure if the "Onions" filter is still on. If it is, let's called it rapeseed. But yeah, move that out of your diet if you have any.
2. A condition of some sort. Thyroid is often the culprit here. Ever hear the meme about fat people saying they have a metabolic problem? Yeah, they're lying, but that issue does exist and what you have looks a lot like it. You'd need a doctor to look it up however.
3. Environmental toxicity. This would mean that some toxin in the environment is getting into your system and fricking up your metabolism. This is the least likely option, but it's happened to people before.
4. If it's none of these, you might just have unlucky genes. In that case, I strongly recommend switching from walking to lifting. It won't make the fat go away, but the added muscle mass on your shoulders, arms and chest will make you look more aesthetic.
Wish you luck. And don't listen to the memers who will rave about masturbation and religion and israelites.
Do more. I lift as well but only do machines and I'm not knowledgeable on the topic by any measuring stick. Go to the lifting generals and ask questions, they're generally reliable. Read the tutorials in the sticky as well. Just be careful about meme answers, as I said. Remember that you're on IST. This may not be /b/ or /misc/, but that doesn't mean you don't get a lot of idiots and trolls telling you shit that will wreck you. Pic related.
But I can not do more, I do not gain strength or endurance to any perceptible degree.
2 years ago
Anonymous
>But I can not do more
As I said, you might have other issues. Start by looking up your diet, seeing a doctor and checking your environment. If it's none of those, then you need to do more. And if you can't do more, it's because you're doing it wrong, in which case refer to the lifting generals.
Do more. I lift as well but only do machines and I'm not knowledgeable on the topic by any measuring stick. Go to the lifting generals and ask questions, they're generally reliable. Read the tutorials in the sticky as well. Just be careful about meme answers, as I said. Remember that you're on IST. This may not be /b/ or /misc/, but that doesn't mean you don't get a lot of idiots and trolls telling you shit that will wreck you. Pic related.
you look skinny fat like me, where you aren't obese and have most likely gotten away with certain shirts to look average. But if you are like me you've pretty much eat what ever believing you aren't getting fat because of it. It's a hard habit to break, but you will need to keep going for a LONG time before seeing results. You aren't gonna get the average/skinny body you might be looking for. I think our type either gets skinny fat or ripped and little in between.
OP, how is your fat distributed? Like, do your limbs look thin and you have a huge gut? Cause if so, go see a doctor right fricking now, you might just be carrying a huge tumor without knowing.
I can see my veins whenever I move my arm down by my side, my fat is distubeted in a large gut, fat ass side flaps, and about an inch thick across my back.
That is a metabolic imbalance gut. Some medication does that. Doesn't mean you can't be fit, but your appearance will never reach ideals. Here, this guy has to take meds for schizophrenia and it causes a similar issue. He does parkour:
this is what people who don't do shit end up looking like. you don't need a clinical diagnosis for "haven't done shit, ever". you need rich piana waking you up every morning for the next decade.
I mean, I have hunted and packed elk off mountains, I have hiked mountains and slept on them over night with nothing but a gallon of water, I mean I am just not really well gifted with upper body development. And rich is deader than a doorknob, so I am not sure I should be taking his advice.
Congrats on the work. First, how tall are you? 1700cal seems too low and that can paradoxically stall your weight loss because your body goes into "starvation mode". More than that--- you need to understand that when you do vigorous exercise you NEED to eat more than you think in order to recover and lose fat. Keep in mind that when you do 16 miles of walking, you might be burning 700 calories (just for the sake of conversation) during the exercise. That would bring your overall caloric intake for the day down to 1000, and then the calories required to recover from your exercise throughout the rest of the day brings it even lower. At that point, your caloric intake is far too low and you are firmly in starvation territory where your body will NOT burn fat the way you want. I know it sounds hard to justify but if you are exercising that long and burning lots of calories, you might have to bump your caloric intake up to something more like 2700. Eating at 1700 MIGHT work for you if you were not exercising.
About the walking--- I would transition to riding a bike... stationary bike is ideal in the current heat but either works. Walking (even 50 miles) just isn't going to elevate your heartrate enough or burn calories quite the same way. One great way to lose fat when doing cardio is to include high intensity intervals, which isn't really possible with walking. On a bike, it's much easier to include. It might mean doing one REALLY fast, hard minute every 5 minutes or so, and then pedaling at a slower, manageable pace during those 5 minutes between intervals.
Ok got it, so your 50mi/wk walking is at work. In that case I would follow some of the other anons' advice and add a simple strength training routine that you can do 3 or 4 days a week. 5 or 6 if you can swing it. Do you have access to a gym? If not there are other things you can do at home with pretty simple equipment you can get off amazon. An adjustable dumbbell set, over-the-door pullup bar, and resistance bands can set you up for a solid beginner's full upper body routine
We're talking about someone who is exercising and clearly at a calorie deficit and still struggling. Unless OP is lying, there's clearly something wrong. See [...]
It's not necessarily metabolic, but it's definitely worth investigating. And OP, [...] is exactly the sort of meme shit you shouldn't do. Go see a fricking doctor first. And you should notice that everyone, regardless of their opinion, is telling you to lift more. That is probably a sign that it's good advice.
I have only done this for three weeks, perhaps time will help.
OP do not listen to anyone in this thread suggesting you proactively dose with drugs or supplements like iodine as [...] suggested, follow what [...] says and get bloodwork done FIRST. You don't want to be fricking with your body chemistry unless you actually know there's something off, I'm amazed at how many people here are recommending self diagnosis by uneducated guesswork, followed by self-treatment with over the counter remedies. If you were hypothyroid, your doc could actually prescribe you drugs for that or even thyroid hormone. FYI [...] not every case of hypothyroidism is caused by iodine deficiency
Three weeks of lifting should only be starting to make a difference. PRO-TIP: If you weren't sore as frick the day after the first time you lifted, you aren't lifting enough.
Nice. do you have bench rack, squatting rack, or power rack handy? You can go pretty far with just a barbell if you do the classic compound movement exercises
>bench press for chest >bent over rows for back >pullups for back >overhead press for shoulders >close grip bench for triceps >skullcrushers/french press for triceps >curls for biceps >close grip chinups for biceps >squats for legs >deadlifts for legs/back
I use a weighted vest with pushups for chest, the rack I have has an upper for squatting and a lower for rowing, I have no convenient way to do pullups.
2 years ago
Anonymous
your best alternative to pushups is to mount the bar low, move the bench out of the way, and do inverted pullups. Photos of inverted pullups on google images will show you what I mean
2 years ago
Anonymous
mistyped in
your best alternative to pushups is to mount the bar low, move the bench out of the way, and do inverted pullups. Photos of inverted pullups on google images will show you what I mean
, meant to say your best alternative to pullups* is inverted row
2 years ago
Anonymous
Thanks.
My upper body is pretty shit, what would be the best way to work on building strenght. People talk about doing sets of 3x15, but I can barely do that with just the bar curling, much less OHP. On the other hand, I am not getting DOMs or anything, which makes me feel like I am not actually stressing my body enough. Is there some issue that I am not aware of that is keeping me from pushing though, or do I just need to keep doing the same weight untill it works.
2 years ago
Anonymous
For supplements, creatine will help. Make sure you are serious about your protein intake.
For building strength--- I would aim for 30 reps per exercise, ideally split into 3 sets of 10 reps. If you can only do a couple reps, that's fine. Do as many as you can and rest for a sec until you can continue, and keep doing reps till you eventually get to 30 total, however many sets it takes.
15 reps is a bit excessive. 8-12 generally is a good target for strength and mass, and once you can get to 12 you should move up in weight. For training exclusively strength, even just 5x5 with high weight is a good target but you won't get as much in the way of hypertrophy, so don't be bummed if you are limited in how many reps you can do
OP do not listen to anyone in this thread suggesting you proactively dose with drugs or supplements like iodine as
Take iodine. You might have a hypoactive thyroid. Was in the same boat till about 2 weeks ago. Now I've been loosing weight at a steady rate.
suggested, follow what
you need to test the thyroid first because if you flood a healthy thyroid with iodine it doesn't need you can cause hypothyroidism too.
says and get bloodwork done FIRST. You don't want to be fricking with your body chemistry unless you actually know there's something off, I'm amazed at how many people here are recommending self diagnosis by uneducated guesswork, followed by self-treatment with over the counter remedies. If you were hypothyroid, your doc could actually prescribe you drugs for that or even thyroid hormone. FYI
Take iodine. You might have a hypoactive thyroid. Was in the same boat till about 2 weeks ago. Now I've been loosing weight at a steady rate.
not every case of hypothyroidism is caused by iodine deficiency
Another meme answer. So far, we have "Do not see a doctor, ingest this chemical instead" and "Don't exercise your body will eat your muscles." "Don't jerk off" guy must not be far behind.
Typical calorie week of a """"""hard loser""""""": >1,700 >1,800 >1,600 >4,000 >1,800 >2,000 >3,200
Actual calorie intake of a "1,700 calorie a day" diet: 2,300.
I doubt I have hit 4k calories in the last seven days, yesterday I had 3/4s of a pizza for about 3k cals, and a prepackaged meal for 400 cal, and that has been by far my highest input day.
Today I ate 5 eggs for breakfast, two apples for midday carb, and a prepackage meal consisting of chicken breast and potato for ~ 530cal, this should put me at around 400+200+530=1130cal for the day, give or take. Also I had about 10 cheeseits from a friend, so maybe pump that up to 1250 or so.
>I walk 50miles a week, I eat ~1700cal a day
with calorie expenditure calculators, it's an estimation, meaning that it's an average based on the average metabolism. if you're just starting out, your metabolism is in conservation mode meaning that you won't burn that many calories just starting out. your metabolic rate will steadily increase until its working to keep your body full of energy to prepare for any unexpected energy needs, and ends up using more fat to reach this energy quota. gaining muscle will also demand more energy from the body and increase the amount of kal you require to keep yourself running in top form.
this means doing strength training will help immensely with your weight loss goals from walking; especially if you train the leg muscles. the more important thing is to not give up and continue to follow through and adapt your routine to meet your weight loss goals.
the craziest part is that you might be losing weight/fat, and not notice on your own. you gain muscle in the beginning and that will add weight to you, but continue working out, people will notice and tell you you've lost weight. our minds are powerful things and will always see ourselves as fat even though you're not as fat as you were a month into your routine. that's why people recommend taking progress photos anon.
you got this.
Might have been the best advice I’ve seen on here. I’ve got 30 to loose to get back to where i was at my peak running 5 miles a day and stonk. I see myself like shit but in videos i am shocked how different i look.
Finally, some good advice, beloved anon.
The TDEE from muscle is only something like 6kcal per pound of muscle per day.
So if you gain 10lbs of muscle you can eat 1 extra slice of wheat bread (60kcal) a day and not get fatter.
in the end it really does come down to diet. as long as you're hitting your macros and adjusting your calorie intake as you lose weight, your body wont freak out and enter a starvation mode, and begin storing fat while cannibalizing your muscles.
then after that, its all about making proper eating choices to maintain the body weight/physique you want to keep. your body will be adjusted to exercise and proper food intake/portion sizes after a while, and it'll be easier for it to tell you what it requires to function. maintenance of it will become second nature.
This too. Adding strength work too turn your exercise into more of a recomposition than a "cut" will make a world of difference. Having muscle mass increases your basal metabolic rate which basically is just how many calories you burn when you're sitting around. It will accelerate your fat loss for sure
You will always be your harshest critic and your eye will resist seeing any positive changes you've made. Just stick with it
OP do not take
's "medical" diagnosis to heart, there is absolutely no reason to assume a "metabolic imbalance" based on having a fat gut. Men tend to deposit fat in between their organs in their torso ("visceral fat") while women tend to deposit it more uniformly around their body just under the skin. But it really depends on genetics how each of us distributes our fat deposits exactly. If you've had routine bloodwork done and your doc hasn't noticed anything out of the ordinary like thyroid hormones or cortisol levels, you won't have to worry about hypothyroidism or cushings disease or anything like that which
is obliquely referencing
We're talking about someone who is exercising and clearly at a calorie deficit and still struggling. Unless OP is lying, there's clearly something wrong. See
It's not necessarily metabolic, but it's definitely worth investigating. And OP,
is exactly the sort of meme shit you shouldn't do. Go see a fricking doctor first. And you should notice that everyone, regardless of their opinion, is telling you to lift more. That is probably a sign that it's good advice.
Your target is 6000 steps which means this is your normal amount of steps. I do 6000 just putting around the house and working out.
Oh,so it is inaccurate?
June 10th?
I eat 5 eggs plus cup of spinach in morning for ~ 400 cal two apple for lunch 200 cal, pork with spinach for dinner for about 600cal, and prepared meal for 400-500 cal as supplement.
Are you sure you are measuring everything correctly? Sauces, dips, and dressings are commonly overlooked.
Could be you are not physically exerting yourself. As in walking< running, I notice faster weight loss from running.
Also, smart watches and other similar exercise trackers lie. They overestimate calories burned, distances traveled, and other minor stuff. Do not blindly believe what they tell you.
I only use no cal sauce9n eggs, I boil my porkchop in water and salt after, and the spinach has no sauce.
sounds disgusting
Yes
you should look up some cooking techniques and recipes before your moral breaks from eating like that and you binge eat.
I binge eat every Sunday. A single little caesers pizza, pepperoni.
Perhaps 1700 with 7 miles of walking a day isn't a deficit for you?
are you losing weight?
You’re overeating and miscalculated your calorie intake or someone is sabotaging you
1700 calories with walking 50 miles a week is NOT overeating, I'm sure you mean well but you are giving bad advice. 1700 calories is plenty a deficit if you're not exercising, but with exercise you need to eat more
I forgot to mention in
that you should take your protein intake seriously and make sure you're getting ~1g protein per lb of your target body weight
did you miss the part where he said AND miscalculating? It's a common beginner mistake to not include some things in their calorie tracking and then gasp how they aren't losing weight despite eating so little when in reality they are missing like 500 kcal worth of calories from tracking.
I mostly just eat the same foods on repeat, the only thing I think I missed was a daily glass of unsweetened pineapple juice every evening for potassium, which is 500kcal.
You have to do it for longer than one week anon.
FOR HOW LONG homosexual
Three weeks so far. My head is starting to hurt in the middle of the day. I also drink about six liters of water a day.
JUST
How much salt are you consuming? I feel like shit if I have less than 5g a day, normally I have 10g of salt a day. Electrolytes are necessary anon.
I don't know
3 weeks is nothing.
How fat are you? You're gonna hit mini plateaus. I was 450 and when you start losing, you lose a lot real fast then it stops for a couple days cause your body needs to compose itself and grab onto some water cause you just pissed out a 5 gallon jug once you stopped abusing your body for a few days. Goes on like that for awhile until you're out of severe fat fricking homosexual weight levels.
170
How short are you for 170 to be fat?
Am I misunderstanding this like a moron?
5 8
I don't know if you guys are just trolling lanklets but 170 without muscle as a 5'7 dude is pretty fat...
This better be kilograms...
A boutique 77 kilo 176 cm
You better have said that in kg, be under 5”7 or have a 20% bodyfat
25%bf
How do you plan on me measuring out a fricking egg, you dumb Black person. It's in a shell, it's going to be relatively homogenous across all eggs. Spinach is low calorie to the point of being essentially insert, the volume of spinach needed to even matter is in the several gallons range, pork chops are, again, going to be relatively homogenous across the entirety of the diet as they are all approx 1/5-1/6 of a pound, and apples are, again, fricking apples, they only have a small window of variation to the point at which it is meaningless to look at.
Do you track your weight at the same time everyday? I do it at night just before bed. Would be curious to see the numbers over time.
No I just look in the mirror to gage whether I have lost bodyfat
That's moronic, anon
I know
About 77kg and 176 cm , sorry
I know what you meant. Picrel is still relevant.
Probably
Make your own food, low carb.
Coffee/ACV + water for breakfast
Don't eat until lunch.
Move more, eat less. Simple as.
Also, actually lift something.
You are fricking not doing one of those two things. Probably both
Don't worry m8, fatties generally lie to themselves. I have faith in you though, you can change
I will post physique when home
Sounds like you should build muscle instead
I tried walking/hiking 6 miles a day at 2000 calories.
Rapid weight loss the first couple weeks then stalled hard.
Had to cut calories to point of feeling like death to see any more results.
Walking just isnt a good way to cut. Gotta do cardio and get the heart rate up.
>Do you track your actual weight
>No I just look in the mirror
>Do you measure out what you’re eating
> No I just wing it
>How king have you been doing this for
>Like 3 weeks?
Bait
Image will probably be sideways. I dont care.
your hormones & whole body chemistry are fricked. you probably live a basic b***h lifestyle with poor nutrition. i don't think you eat steak or drink milk. i don't think you do strength training. i don't think you get sun. more importantly, i don't think you win. you never taste victory. some woman, or a boss, or friends, or family, are always punking on you and spiking your cortisol. you probably sleep like shit and are stuck in a feedback loop of feeling-like-shit not-doing-shit.
you need to completely turn around everything you're doing.
you've started. 3 weeks is nothing. keep going. remove every miserable detail from your life until you're a king and get what you want from it. see you in 3-5 years.
Those posts are both from me.
That is a metabolic imbalance gut. Some medication does that. Doesn't mean you can't be fit, but your appearance will never reach ideals. Here, this guy has to take meds for schizophrenia and it causes a similar issue. He does parkour:
I don't take any medication. Is there any other ideas that you have?
There's so many possible causes and I'm not a doctor, so I'm hesitant to say. You'll get a few morons posting their meme answers if you say this, but here are a few possibilities:
1. Your diet. Onions gets blamed a lot. Not sure if the "Onions" filter is still on. If it is, let's called it rapeseed. But yeah, move that out of your diet if you have any.
2. A condition of some sort. Thyroid is often the culprit here. Ever hear the meme about fat people saying they have a metabolic problem? Yeah, they're lying, but that issue does exist and what you have looks a lot like it. You'd need a doctor to look it up however.
3. Environmental toxicity. This would mean that some toxin in the environment is getting into your system and fricking up your metabolism. This is the least likely option, but it's happened to people before.
4. If it's none of these, you might just have unlucky genes. In that case, I strongly recommend switching from walking to lifting. It won't make the fat go away, but the added muscle mass on your shoulders, arms and chest will make you look more aesthetic.
Wish you luck. And don't listen to the memers who will rave about masturbation and religion and israelites.
lol, onions filter confirmed as still on. Replace that first "onions" with "rapeseed" then. And if you don't know what that is, google it.
>rapeseed
Do you mean Soi
But I can not do more, I do not gain strength or endurance to any perceptible degree.
>But I can not do more
As I said, you might have other issues. Start by looking up your diet, seeing a doctor and checking your environment. If it's none of those, then you need to do more. And if you can't do more, it's because you're doing it wrong, in which case refer to the lifting generals.
I lift, but meagerly. I typically do 1 or 2 x 10 Bar OHP and 3 x 15 Bar curls when I get home from work.
Do more. I lift as well but only do machines and I'm not knowledgeable on the topic by any measuring stick. Go to the lifting generals and ask questions, they're generally reliable. Read the tutorials in the sticky as well. Just be careful about meme answers, as I said. Remember that you're on IST. This may not be /b/ or /misc/, but that doesn't mean you don't get a lot of idiots and trolls telling you shit that will wreck you. Pic related.
Canola c a n o l a
you look skinny fat like me, where you aren't obese and have most likely gotten away with certain shirts to look average. But if you are like me you've pretty much eat what ever believing you aren't getting fat because of it. It's a hard habit to break, but you will need to keep going for a LONG time before seeing results. You aren't gonna get the average/skinny body you might be looking for. I think our type either gets skinny fat or ripped and little in between.
The fatlet curse
OP, how is your fat distributed? Like, do your limbs look thin and you have a huge gut? Cause if so, go see a doctor right fricking now, you might just be carrying a huge tumor without knowing.
I can see my veins whenever I move my arm down by my side, my fat is distubeted in a large gut, fat ass side flaps, and about an inch thick across my back.
insulin problems or fricked up thyroid
Shit looks like Nikocado
Do you have any dietary problems such as celiac? Have you tried vitamin supplements suchs as B12?
I have none that I am aware of.
this is what people who don't do shit end up looking like. you don't need a clinical diagnosis for "haven't done shit, ever". you need rich piana waking you up every morning for the next decade.
I mean, I have hunted and packed elk off mountains, I have hiked mountains and slept on them over night with nothing but a gallon of water, I mean I am just not really well gifted with upper body development. And rich is deader than a doorknob, so I am not sure I should be taking his advice.
you talk like a homosexual too. cure that spiritual homosexuality while you're fixing the b***hbreasts
How about you shut the frick up Black person
that's better, we're making progress. god bless
Something to that effect.
Congrats on the work. First, how tall are you? 1700cal seems too low and that can paradoxically stall your weight loss because your body goes into "starvation mode". More than that--- you need to understand that when you do vigorous exercise you NEED to eat more than you think in order to recover and lose fat. Keep in mind that when you do 16 miles of walking, you might be burning 700 calories (just for the sake of conversation) during the exercise. That would bring your overall caloric intake for the day down to 1000, and then the calories required to recover from your exercise throughout the rest of the day brings it even lower. At that point, your caloric intake is far too low and you are firmly in starvation territory where your body will NOT burn fat the way you want. I know it sounds hard to justify but if you are exercising that long and burning lots of calories, you might have to bump your caloric intake up to something more like 2700. Eating at 1700 MIGHT work for you if you were not exercising.
About the walking--- I would transition to riding a bike... stationary bike is ideal in the current heat but either works. Walking (even 50 miles) just isn't going to elevate your heartrate enough or burn calories quite the same way. One great way to lose fat when doing cardio is to include high intensity intervals, which isn't really possible with walking. On a bike, it's much easier to include. It might mean doing one REALLY fast, hard minute every 5 minutes or so, and then pedaling at a slower, manageable pace during those 5 minutes between intervals.
Anyway, hope it works out for you
5'8'' I walk for work so a bicycle is not really viable.
Ok got it, so your 50mi/wk walking is at work. In that case I would follow some of the other anons' advice and add a simple strength training routine that you can do 3 or 4 days a week. 5 or 6 if you can swing it. Do you have access to a gym? If not there are other things you can do at home with pretty simple equipment you can get off amazon. An adjustable dumbbell set, over-the-door pullup bar, and resistance bands can set you up for a solid beginner's full upper body routine
I have a barbell and some plates
I have only done this for three weeks, perhaps time will help.
Bloodwork, got it.
Three weeks of lifting should only be starting to make a difference. PRO-TIP: If you weren't sore as frick the day after the first time you lifted, you aren't lifting enough.
I was. My biceps were quite sore for a few days, now, nothing.
That's normal. As you work out, you'll get less sore after sessions.
Nice. do you have bench rack, squatting rack, or power rack handy? You can go pretty far with just a barbell if you do the classic compound movement exercises
>bench press for chest
>bent over rows for back
>pullups for back
>overhead press for shoulders
>close grip bench for triceps
>skullcrushers/french press for triceps
>curls for biceps
>close grip chinups for biceps
>squats for legs
>deadlifts for legs/back
I use a weighted vest with pushups for chest, the rack I have has an upper for squatting and a lower for rowing, I have no convenient way to do pullups.
your best alternative to pushups is to mount the bar low, move the bench out of the way, and do inverted pullups. Photos of inverted pullups on google images will show you what I mean
mistyped in
, meant to say your best alternative to pullups* is inverted row
Thanks.
My upper body is pretty shit, what would be the best way to work on building strenght. People talk about doing sets of 3x15, but I can barely do that with just the bar curling, much less OHP. On the other hand, I am not getting DOMs or anything, which makes me feel like I am not actually stressing my body enough. Is there some issue that I am not aware of that is keeping me from pushing though, or do I just need to keep doing the same weight untill it works.
For supplements, creatine will help. Make sure you are serious about your protein intake.
For building strength--- I would aim for 30 reps per exercise, ideally split into 3 sets of 10 reps. If you can only do a couple reps, that's fine. Do as many as you can and rest for a sec until you can continue, and keep doing reps till you eventually get to 30 total, however many sets it takes.
15 reps is a bit excessive. 8-12 generally is a good target for strength and mass, and once you can get to 12 you should move up in weight. For training exclusively strength, even just 5x5 with high weight is a good target but you won't get as much in the way of hypertrophy, so don't be bummed if you are limited in how many reps you can do
OP do not listen to anyone in this thread suggesting you proactively dose with drugs or supplements like iodine as
suggested, follow what
says and get bloodwork done FIRST. You don't want to be fricking with your body chemistry unless you actually know there's something off, I'm amazed at how many people here are recommending self diagnosis by uneducated guesswork, followed by self-treatment with over the counter remedies. If you were hypothyroid, your doc could actually prescribe you drugs for that or even thyroid hormone. FYI
not every case of hypothyroidism is caused by iodine deficiency
Take iodine. You might have a hypoactive thyroid. Was in the same boat till about 2 weeks ago. Now I've been loosing weight at a steady rate.
you need to test the thyroid first because if you flood a healthy thyroid with iodine it doesn't need you can cause hypothyroidism too.
Cardio only burns fat for 30 minutes until it starts to eat away at your muscles.
Another meme answer. So far, we have "Do not see a doctor, ingest this chemical instead" and "Don't exercise your body will eat your muscles." "Don't jerk off" guy must not be far behind.
Typical calorie week of a """"""hard loser""""""":
>1,700
>1,800
>1,600
>4,000
>1,800
>2,000
>3,200
Actual calorie intake of a "1,700 calorie a day" diet: 2,300.
I doubt I have hit 4k calories in the last seven days, yesterday I had 3/4s of a pizza for about 3k cals, and a prepackaged meal for 400 cal, and that has been by far my highest input day.
>yesterday I had 3/4s of a pizza for about 3k cals
Today I ate 5 eggs for breakfast, two apples for midday carb, and a prepackage meal consisting of chicken breast and potato for ~ 530cal, this should put me at around 400+200+530=1130cal for the day, give or take. Also I had about 10 cheeseits from a friend, so maybe pump that up to 1250 or so.
>that image
post it
no