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Previous thread: >>>/g/377721
This is for diet and fitness related things only.
-Post your goals, your current state, like your weight or measurements;
-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
-And how to be held accountable for it, like biweekly weigh-ins or measurings.
Feel free to post charts of your progress! If you're doing daily reports, remember to sage.
Reminder that we're all human and we all have our ups and downs. Don't blame yourself for failing and don't get fixated on small missteps. This is a marathon, not a race. Self-sabotage will only make things worse. Try to stay positive and think of the positive steps you've made to get here and keep moving forward!
Don't get fixated on numbers and give yourself adequate rest days and rewards to keep yourself motivated.
No ana, please.
Thanks for the new thread anon!
Haven't posted here in a while. I just finished my day within my weight loss window and 149g of protein under my belt. Drank my creatine and I'm about to go get ten hours of sleep. I feel so good since I went on my bulk, and I was worried going back to recomp/maintenance would be hard but shit's actually easy. It helps that my TDEE is crazy high these days.
Nonas who lift, any wins lately? I hit 75 lbs on lat pulldown and 20 lbs on bicep curls recently and I feel great about it. I'm still within my first year so a lot of my lifts are pretty wimpy but I'm getting there.
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I’m 5’4, actual weight is 130lb my highest was 190lb and I want to weigh 99lb.
My secret technique is that I lurk on Shayna thread to motivate myself because I have terrible fat distribution and my body look kinda like her when I’m fat. Pretty fucked up and petty but it’s work for me kek
Also any other cripple on diet here ? How do you cope with poor physical capacities ? I’m almost an hikikomori actually, can’t wait to go back at countryside in April to use my bicycle again, I fucking hate going outside where I live now especially to bike because it’s ugly and hella dangerous but I know I need to do it if I want to lose more weight, I stagnate here.
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R8 my routine.
I feel like I'm getting a workout from this cause I'm a noobie, but IDK if I'm hitting my muscle groups hard enough.
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Also any substitutes for DLs/DL variations?
I got back issues and my back gets pain whenever I attempt any sort of deadlift. I would like to make my glutes more muscular.>>378059>lost 6 lbs>lifts going slowly up>eating at least 120 g protein a day, if not more.
samefagging but how do I know when to bulk?
While my lifts are slowly going up, I feel like I'm not making progress fast enough.
I'm at 27% BF, and I feel like eating a fuckton and gaining back the weight I lost will be a huge hit to my confidence. I feel very lost right now.
Aight nonna, I was in your shoes over the holidays. I ended up gaining all the weight I lost over fall back, but now I'm losing at a pound a week.
First thing, you should figure out what your TDEE is and then subtract 500 kcal from it. This will be the amount of calories you can eat in a day and lose roughly a pound a week. Do you still feel hungry after eating a full meal? If so, chances are you're not eating the right macros. You should be eating at least 80% of your weight in protein even if you aren't lifting, which you might find difficult to do at first, but I ended up experimenting a lot with what I eat in order to at least make it over 100 g protein a day (greek yogurt, chicken, beef, tuna, etc.).
Second, eat a lot of food that's low-cal/high-volume. Stuffing yourself with veggies that are high-density/low-cal is a good way to make you feel full and get fiber into your diet.
Also, keep hydrated! Sometimes thirst masks itself as a craving for food, and you might find that a drink of water will make it go away. Multivitamins are also helpful to curb cravings because some cravings typically suggest a deficiency in certain micronutrients.
Hope this isn't shitty advice, but this has worked for me so far, so take it as you will.
i went from being able to do no pull-ups in october, to getting my first one in december (tbf i probably had it earlier, i just didn't have a place to try it), to being able to do 7 now. i'm really happy, i wanna get to 10-15, and then my next goal will be muscle ups. tbf, i'm at a fairly low body fat percentage rn, and i don't have a ton of muscle on my legs (something i'm working on), both of which make it easier, but i'm still amazed at how fast my progress has been.
also i get a lot of compliments on it at the gym from both men and women, apparently the trick is to be a woman who can do a decent amount of pull-ups. honestly, i think any normal weight woman can get to one pull-up with 1-2 months training, it's really not as difficult as it's made out to be. i didn't even train pull-ups specifically in the beginning, just trained my arms and shoulders with dumbbells at home.
idk, i'm just mad at people who act like pull-ups are some insurmountable task for women. most women can't do them because a) the average woman is overweight, b) the average woman who doesn't strength train has very little upper body strength, and c) even women who are fit don't usually have it as their goal. but it's really not that difficult if you actually decide to focus on it. sorry for the sperg, i'm just mad that the internet led me to believe that it takes years of training for women to get even a single pull-up, and that even very fit women can't do more than 2-3. people massively underestimate strength in women imo
Food scale and weighing my food very autistically.
If your food doesn't have a calorie count/protein count on it, you can google "calorie in x per 100g" or "protein in x per 100g." Then you just do some basic math to figure out how many macros/calories you're getting.
Here's an example of how I calculate my food:>take 112g of cooked chicken thigh>100g of chicken thigh is 214 kcal and 23 g of protein>(112/100) * 214 = calories eaten>(112/100) * 23 = grams of protein
It's a bit laborious, but it's a pretty good way to have some relative accuracy as to how much you are eating.
Ayrt, it looks like your routine is aimed at getting your legs big and building strength but not size in your upper body. If you'd like to hit that area harder and gain some size, you can aim for a higher weight at 6-8 reps. Otherwise it looks good to me! A little busy, but if you're getting it done in good time that's fine. Make sure you're taking your rests, a full 60-120 seconds. I saw your other reply about spending enough time at the gym; as long as you're taking your rests, hitting all of your muscle groups, and taking the time to warm up and cool down, do some cardio, that will be enough time.>any substitutes for DLs/DL variations?
If your back pain is muscular and not spine-related then I would actually recommend continuing deadlifts, especially romanian deadlifts, at a much lower weight while focusing on form. Even 10 lb dumbbells. Also seated or standing good mornings, some hip abduction work might help. Otherwise your routine already has a lot of good glute focused exercises. Maybe glute kickbacks? That's all I can think of. Congrats on hitting your protein btw, that's awesome!
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I just want to have a little margin if I regain weight later.
>>378293>less reps, higher weight
I’m gonna go to PT for my back and hopefully the physical therapist will help me learn the correct form for those exercises. Tried video-taping my form this week for the RDL, and it was laughable. I’m just gonna do them lightly and with dumbbells from now on.
But thank you for the exercise recs btw!
So basically the same crap but with a different name?
You can do intermittent fasting however it suits you
>>378308>Tried video-taping my form this week for the RDL, and it was laughable.
God, me too. I just don't get
deadlifts, in any form. I was shown how to do RDLs with dumbells by a personal trainer like a year ago and just recently got the balls to try with barbells and it immediately makes my lower back sore. The pain feels like standard DOMs, not an injury, but it just happens sooner than DOMs should and I'm dead certain I'm just doing it wrong. I've watched videos specifically addressing this issue and I'm STILL doing it wrong somehow. I'm gonna have to hire a PT again to try and fix this.
You're welcome! PT is a great idea, it's actually where I learned the proper form for DL/RDL's. Remember to push your hips back like you're sitting down into a chair, then use your glutes and hamstrings to push yourself upright again. You can also try doing your RDL's with a wall at your back to help cue the movement, try looking up RDL wall press. >>378368
I gotta admit when I first started doing them I felt a lot of immediate fatigue and soreness even with light weights because I'd been avoiding anything that put strain on my lower back for so long. It went away as I got stronger, hopefully it will for you too!>>378299
Personally I don't like gimmicky stuff like this, haven't tried it myself though.
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I’m getting back into the habit of having 18 hour fasts, but I have a problem with over eating when I break my fast. Should I try a longer fast?
Intermittent fasting is super flexible, that's the charm of it. You can do 16/8, 20/4 and so on. In order for it to be considered fasting you typically have to refrain from eating for at least 12 hours, but preferably longer. I don't do this on most days, but I use time restricted eating pretty much every day. I have a 6-10 hour eating window depending on how my day looks. Even if you don't go into autophagy by doing time restricted eating, there's still some evidence that it can be beneficial to your blood sugar levels which can help curb cravings, and to your gut health. I have done longer fasts now and then. As I understand it, the main issue with doing prolonged fasting too often is that it can be hard to get sufficient protein to maintain muscle mass, so unless you are very overweight, metabolically diseased, or have some other health issue where fasting might be beneficial to you, you need to consider whether it's worth the potential loss of muscle mass. It's completely possible for most people to survive on a small eating window, but it might be hard to maintain your strength and as we age, putting on muscle gets harder and harder. I think it's fun to do fasts once in a while as a challenge and I always feel great afterwards.
Has anyone tried losing weight without lifting and not ended up skinny fat? For context: 5'7", 160lb > 120lb in 2021 through nebulous dieting, following calorie deficits set by TDEE calcs without considering the activity modifier, just to find out I was probably eating about 1000 calories below my TDEE and ended up with a lot of muscle loss. I've been using an Apple Watch since 2022 and have gotten a bigger grasp on how high my TDEE actually is and dirty-bulked for the past 6-7 months up to 140lbs. I want to cut back to 120lbs because I think it's a good sweet spot for me, personally.
However, lately, I've really hated lifting. I don't want to go back to it whatsoever, but I'm very concerned that I'll lose muscle loss and screw myself over again. My plan for the cut was about 1600 calories a day (My tdee is around 2000 cals), eating 110g of protein and I've just been doing 2-3 30 min walks a day because I genuinely love walking and it's the only exercise I don't have to force myself to do. I should probably put in the work to actually maintain a decent physique, but I'm too busy and miserable to factor in lifting to my routine. So, I'm mostly curious as to whether or not avoiding lifting is going to cripple my entire diet and just land me in the same spot I was a few years ago.
If you struggle with overeating after a long period of going hungry you could try having small meals throughout the day instead, either that or shorter fasting periods. As long as you are within your caloric weight loss window, going hungry for long periods of time won't change anything, for better or worse. >>378435
I don't think not lifting will cripple you aesthetically per se but I do think you'll be sabotaging yourself down the line by not paying attention to your upper body. You could try calisthenics maybe, things like push-ups and pull-ups are sort of a one stop shop for muscle building and target multiple groups at once. You could also try looking into a 3 or even 2 day split for weight lifting, it might be less overwhelming than what you did in the past.
>I hit 75 lbs on lat pulldown and 20 lbs on bicep curls recently and I feel great about it. I'm still within my first year so a lot of my lifts are pretty wimpy but I'm getting there.
QUEEN - im similar to you, i just started lifting late December but now i have access to a gym so im excited to be able to properly work out. i'm at 80lbs on lat pulls and 25 lbs on bicep curls. i started at 30lbs for lat pulls so im so proud!! hopefully going to the gym today since i managed to get really sick this past week but i feel good this morning.>Also any substitutes for DLs/DL variations?
im not at the point of deadlifting with a barbell quite yet but i feel much more comfortable using a kettlebell for RDLs if your gym has those. i haven't experienced back pain with a kettlebell, i find it more intuitive, maybe you will too. like >>378390
said, try doing it with your back to a wall. focus on feeling the stretch in your hamstring and don't overextend. i used to lower the kettlebell close to my feet and didn't understand what i was working out, now i really enjoy RDL's.
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I kind of want to start body-building. I build muscle really easily and was always super muscular just from doing sports. Because of this, I was afraid lifting weights would make me too big, and I was told that was unattractive. But honestly, fuck any weak people who look at another human in peak condition and says it's unattractive.
Nona i don't have anything helpful to say other that i envy you so much, building muscle for me is just too hard and i lose weight in general very easily, you have such a precious gift.
I may sound autistic but i always wanted to look like some cool warrior, i hope you can get around it yourself, i cheer you on!
Thank fuck it did, but I also noticed some faces still sticking around which is great too
But I'm not looking forward to seeing all the teenage boys on valentines day
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Anyone have trouble with crunchy, clicky joints? My shoulders pop when I flex lol. Idk what to do, I stretch often and do my warm ups but I still have problems with this.>>378708
Hell yeah anon, nice work!
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Is it possible for body recomp to manifest as your ass looking rounder/bigger/less flat but your measurement staying the same? Been lifting for around ten months. Please feel free to tell me if I'm being delusional, I just want to figure out what I should be logging as progress
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This is my dream body. I’m a sticc now so it’s some time away. Is this body (with that kind of ab definition) achievable without breast implants? I have barely any tits now and was hoping I would fill out a little since I’m planning to actually go up in bf% (I’m essentially skin and bone right now) while gaining muscle.
Thanks nonna! I’m so happy for you and also very jealous of course.
How long have you been working out? What kind of body did you start out with? Were you athletic your whole life?
>>379436>tfw i had this body but now i'm back to being skinnyfat because pandemic, wfh and burnout killed me mentally
it hurts but hey, muscle memory is a real thing
make sure to eat a lot of protein and do compound exercises
If you work out that much then your intake is probably fine, even with your height. It was hard for me to adjust to the idea of eating more than 1600/1800cal for weight loss but my weight loss window is currently 2100cal, crazy as it seems. We're different heights so it may be different for you, I don't have your specs of course, but you should use a TDEE calculator to find out how much you need to eat to support your current level of activity, preferably one that includes body fat%.
If you want strength and not size, go for a lower weight + more reps, like a 10-12 or even 15 range. Maybe do cardio only on the days you lift. We have different goals but overexercising and not eating enough has fucked with my progress before and it sounds like that may be the case for you.
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There’s 40 days until April. I’m going to work on improving my habits to become fitter, healthier and stronger: who’s in?
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I’m so in nonna! I’m trying to do an extra shred for summer, and the weather is getting warm REALLY early where I live! I am gonna go to these giant stairs by a forest preserve near me a few days a week and do many reps of up and down. It’s a popular workout spot so maybe I can make some new friends too kek. I gym 4 days a week but going outside and getting a burn is so much more fun to me. My glutes are going to BURN!!! Good luck and many gains nonnas ♥ my other reason for an extra shred is so I can eat picrel this summer and not feel guilty lmao
It depends on what country you're in. I'm in the UK and use Nature's Best Multi-Guard Sport.>>380068>>380092
Try wearing compression leggings. I used to get stiff and painful calf muscles while trail running, compression clothing eliminated this entirely.
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40 day shredded Hello Kitty anon back again. It was so nice to check back and see your replies!
I’ve committed to an hour on the cross-trainer every day because I need to work on my cardio fitness but my knee joints are fucked from my misspent youth as an athlete so higher impact options are out for me. I’m working out at home only so in addition i’m doing arm days with dumbbells guided by linkrel below, core strength floor exercises and I have this retarded looking hip thrust machine like picrel for my glutes. https://www.womenshealthmag.com/uk/fitness/strength-training/g37617505/dumbbell-arm-exercises/
i gained 15 pounds in like 2 months (was depressed over getting broken up with so i basically just moped around, didn't exercise, and ate my feelings.) i was 130 and now i'm 145 which is slightly overweight for my height and now i'm kind of struggling to lose the weight again. i started going to the gym 4 times a week again, and i'm trying to eat in a caloric defecit, but my biggest problem with staying accountable is that i really got into the habit of snacking, and now i feel hungry all the time if i don't snack constantly. i successfully replaced 80% of the junk food with stuff like fruit and nuts, but i will just eat SO much of it i go way over my calories anyway, just out of force of habit. how the fuck do i stop snacking? i tried to start intermittent fasting, so as to limit the time in which i can snack, but i keep breaking my fasts early because i get hungry, lmao.
Look up volume eating recipes, eat high protein, and replace as many snacks as you can with veggies. OR split all your meals into several snacks a day. During snack-y days my "dinner" will be 2-4 snacks. Just last night I had 4 very different tiny meals with a gap in between instead one big traditional dinner.
Also weigh training and gaining muscle simply allows you to eat more. I'm currently eating 500-600 calories above what I was when I was just walking all the time and my weight itself hasn't changed. That's at least two snacks more.
Are sports bras with medium or above support supposed to feel slightly suffocating when you wear them? Like the ones that have x-crosses on the back. There's no actual breathing problems but I'm distinctly uncomfortable in a way I've never been when wearing normal non-underwire bras.>>381246
Eating 2 hardboiled eggs in the morning keeps you actually satiated for a long while.
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You don't have to eat them plain! Maybe you can add it to a stew you made, or use it to make healthy egg salad that uses yogurt instead of mayo, or make soy sauce eggs (https://www.maangchi.com/recipe/gyeran-jangjorim
The biggest treatment for my BDD has been socializing and spending time with good friends. I still have episodes but it no longer controls my mind 24/7 like when I was lonelier. I even feel hot sometimes.
Otherwise, after being fat it just takes time to adjust. A really long time, and it may never leave forever. There are still social situations where I feel 60 lbs heavier and I accept that.
Wishing you the best, nona.
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I don't think an app like that exists yet, but you could use any app and set the daily caloric limit to your weekly limit and then only track on the first day of the week.>>382110
Most of them have no idea what they're talking about, foodsciencebabe is a good starting point >Even my favourite cranberry cheese I like to buy has seed oils in it.
Even if seed oils were bad for you an item like this wouldn't have that much, it's like a drop of seed oil per serving not like eating something fried yaknow