Simple fat and weight loss guide

[hudson98]

l do agree that whether the average person is fat or lean, simply comes down to calories in verses calories out. For some people though it is way more complicated than this. l will give you an example of how different people bodies can be. Your 6'2 and eat 3600 calories a day to stay around 102kg at around 15% body fat.
l'm 55 years old 5'10 at my heaviest weighed 80kg at around 15% body fat. l had to eat 5000 calories a day of a standard 40/40/20 diet or 6000 calories a day of my current carnivore diet to achieve this sought of weight range. Up until 2 weeks ago l had not trained for nearly 12 months because of a bad shoulder injury. All l did was go for a casual 5km walk each day while l was injured, and lost 7kg in that 12 months while eating a minimum of 4500 calories a day of my current carnivore diet.
With my genetics l find it very easy to get lean, but hard to put muscle on.
Also for me even though l weigh the same, l store less fat eating 6000 calories a day with 350-400 grams of fat and no carbs, than l do eating 5000 calories a day with 40% protein, 40% carbs and 20% fat in my diet.

What l'm trying to say is, for some people to get lean it is simply a calories in verses calories out thing, but for others it comes down to genetics, age, health issues and the type of food they put in their mouth.

Tell me more about the carnivore diet. I know it would work well to cut, but you have grown lean on it? What does a daily food intake look like? Any green veggies or carb up days?

 

[hudson98]

The word that describes me is failure lol. But seriously; the point is i have to stop cutting now; its too late to go any harder or further; its been too long. A break must happen. I don't want to "bulk" after my break, but my friend actually thinks I may recomp during this rebound, if done correctly. After the three months, we assess. I predict I'll be cutting during winter lol.

nah your path is common, I did it. Bulked from 140 to 240 in college thought I was the shit, I was really just fat and strong. Got disgusted and dieted down, thought I was small, bulked, like a yo yo. When you get truly lean say 8 percent, you set a new standard for yourself. Your not as big as the 220lb guy at the gym but your waist is small you flow better, look athletic. but you have to get there first. Most guys 220+ are on BP meds, health issues, its just not worth it. A select few have genetics and walk around at 240 lean but most 220plus guys are just alot of fat.

If you can hit 7 percent you will feel skinny but then you can do the math and begin eating maintenance and maintain, grow lean a little, then if you get a bit soft in 2 weeks tighten back up. No prolonged diet needed. The scale is the worst way to measure progress IMO. A long diet is exhausting, nothing wrong with taking a break and maintain for a few weeks then go back at it. Have some really low days 1,000 calories, then some days (weak parts) you can eat higher, and your still at your average intake to lose weight.

If I wanted to lose weight fast id eat 2200 a day. But id have a couple days where id just slam 600 one meal a day before bed, coffee all day. Then you got all those extra calories to add to say, arm day. zoo you have kind of a. cheat day while still in a weekly deficit.

Hell once I did ADF. 2200 was my number to lose weight. So one day 0, the next day,,,,4400. Holy shit I was loving those 4400 days. I didn't even mind the fasting days because I was still recovering from my feast.

 

[lukiss96]

nah your path is common, I did it. Bulked from 140 to 240 in college thought I was the shit, I was really just fat and strong. Got disgusted and dieted down, thought I was small, bulked, like a yo yo. When you get truly lean say 8 percent, you set a new standard for yourself. Your not as big as the 220lb guy at the gym but your waist is small you flow better, look athletic. but you have to get there first. Most guys 220+ are on BP meds, health issues, its just not worth it. A select few have genetics and walk around at 240 lean but most 220plus guys are just alot of fat.

If you can hit 7 percent you will feel skinny but then you can do the math and begin eating maintenance and maintain, grow lean a little, then if you get a bit soft in 2 weeks tighten back up. No prolonged diet needed. The scale is the worst way to measure progress IMO. A long diet is exhausting, nothing wrong with taking a break and maintain for a few weeks then go back at it. Have some really low days 1,000 calories, then some days (weak parts) you can eat higher, and your still at your average intake to lose weight.

If I wanted to lose weight fast id eat 2200 a day. But id have a couple days where id just slam 600 one meal a day before bed, coffee all day. Then you got all those extra calories to add to say, arm day. zoo you have kind of a. cheat day while still in a weekly deficit.

Hell once I did ADF. 2200 was my number to lose weight. So one day 0, the next day,,,,4400. Holy shit I was loving those 4400 days. I didn't even mind the fasting days because I was still recovering from my feast.

While I agree with some statements, however I think that 220 at 6ft+ is not that much, it's more or less athletic and muscular look than bodybuilder.

I honestly don't think everyone looks good below certain bf %. For me a true 7-8% does not look aesthetic.

10-15% body fat range looks the most aesthetic for a lot of people. It is beach lean and what most people would love to look like.

Genetics play here too, for some people being 13-14% is better look and fit for their physiology not to mention their face looks best at this range, so going any lower will give them death face which is definitely not good looking.

Standing at almost 6'2 and weighing 220-225 at 13-14% I feel more muscular and athletic rather than big, bulky, bloated.

I have been leaner but it was not ideal. I think 12% for me is the golden number. So exactly around 220 pounds.

I still think for most people to look their best would be a true 12-14%, not single digit body fat which is not really appealing except for fitness industry people maybe.

 

[lukiss96]

That's how I make my sweet meal when I want to satisfy my sweet tooth.

Instead of eating bunch of crap, I get roughly 50 grams of protein and 700 quality calories.

I can last half a day with it when I need to

 

[lukiss96]

This thread is what everybody already knows, but still forgets...

I see more excuses than ever now, it's almost like everyone is suffering from something and that's why they can't achieve their goals.

I wonder why half of you even take steroids, yes I'm being a mean dick now, but it's pathetic and shows how weak some of you truly are.

 

[eviF]

You both have valid points but … all in all take away the medical conditions, 90% of overweight, obese Americans is because they eat way too much and if they tell you they’re eating 500 cals a day and not losing weight they’re lying like he said above !!!

My wife was eating 800 calories, she didn't know how to lose weight anymore, she stopped using birth control, started eating +- 2500 calories and lost 10 kg in 4 months. I am talking about a girl who is 175 cm tall and weighed 77 kg at the time.

 

[Deleted member 123722]

While I agree with some statements, however I think that 220 at 6ft+ is not that much, it's more or less athletic and muscular look than bodybuilder.

I honestly don't think everyone looks good below certain bf %. For me a true 7-8% does not look aesthetic.

10-15% body fat range looks the most aesthetic for a lot of people. It is beach lean and what most people would love to look like.

Genetics play here too, for some people being 13-14% is better look and fit for their physiology not to mention their face looks best at this range, so going any lower will give them death face which is definitely not good looking.

Standing at almost 6'2 and weighing 220-225 at 13-14% I feel more muscular and athletic rather than big, bulky, bloated.

I have been leaner but it was not ideal. I think 12% for me is the golden number. So exactly around 220 pounds.

I still think for most people to look their best would be a true 12-14%, not single digit body fat which is not really appealing except for fitness industry people maybe.

I think how you look is 100% fine to achieve. Why? Because it is sustainable and not extreme. The key word is sustainabe: Most of the IG people or bodybuilders are literally .0001% of the population that can maintain at lower bodyfat. They also show us their pics that are not only photoshopped in worse cases, but only captured when they were at their peak; most of the time, they don't even look like that anymore, except for a handful. There is where I agree with Greg Doucette: think of your dream body and accept getting half-way there.

Although I wanted to get to 10% bf, I don't think it would have been easy for me to stay there all year round. Like I mentioned before, we all lose fat in different areas: many people can't see their hamstrings like I can now at 18% of whatever I'm at; while they may not have the hammies popping, they could have a solid six pack.

For me to look really good, all I need to do is lose the fat around lower stomach and lower back, and it would make a HUGE difference for me...I would have a retarded v-taper with my giant ass back and chest; I would have the old 70's BB beach look if I had my abs showing at all times, without being completely shredded. In fact, I really don't want to be Mr. Veins everywhere; I don't' find that appealing.

What bothers me is that I bust my ass so hard: I don't do drugs, I don't smoke, and I don't drink or party at home or on the weekends: I literally just do the gym all the time, PLUS taking the gear, and I'm just "okay" looking now. My wife says I'm retarded and have body dysmorphia, and I have to agree. If you look at my before-and-after I clearly look 100% better.

Some may argue that my diet is off or something, but it's not: my diet is on point. Granted, it is IIFYM and some will say that's the issue, but it's not. And yes, I do look better than 99% of people in my gym, and perhaps on earth, YES, but this isn't a competition: I want to look good for me, and my goal of being 10-12% would take much longer, than when I started.

I need to reset and trust everyone when they say take a real break. Part of me is saying I need to keep going harder and deeper, but this wont be sustainable; I have to trust the board and my buddy Gabe; I just have to not fly off the handle and add fat during this process or reverse dieting back to a new maintenance. In fact, if I can rebound with some muscle, it may even look better.

 

[lukiss96]

I think how you look is 100% fine to achieve. Why? Because it is sustainable and not extreme. The key word is sustainabe: Most of the IG people or bodybuilders are literally .0001% of the population that can maintain at lower bodyfat. They also show us their pics that are not only photoshopped in worse cases, but only captured when they were at their peak; most of the time, they don't even look like that anymore, except for a handful. There is where I agree with Greg Doucette: think of your dream body and accept getting half-way there.

Although I wanted to get to 10% bf, I don't think it would have been easy for me to stay there all year round. Like I mentioned before, we all lose fat in different areas: many people can't see their hamstrings like I can now at 18% of whatever I'm at; while they may not have the hammies popping, they could have a solid six pack.

For me to look really good, all I need to do is lose the fat around lower stomach and lower back, and it would make a HUGE difference for me...I would have a retarded v-taper with my giant ass back and chest; I would have the old 70's BB beach look if I had my abs showing at all times, without being completely shredded. In fact, I really don't want to be Mr. Veins everywhere; I don't' find that appealing.

What bothers me is that I bust my ass so hard: I don't do drugs, I don't smoke, and I don't drink or party at home or on the weekends: I literally just do the gym all the time, PLUS taking the gear, and I'm just "okay" looking now. My wife says I'm retarded and have body dysmorphia, and I have to agree. If you look at my before-and-after I clearly look 100% better.

Some may argue that my diet is off or something, but it's not: my diet is on point. Granted, it is IIFYM and some will say that's the issue, but it's not. And yes, I do look better than 99% of people in my gym, and perhaps on earth, YES, but this isn't a competition: I want to look good for me, and my goal of being 10-12% would take much longer, than when I started.

I need to reset and trust everyone when they say take a real break. Part of me is saying I need to keep going harder and deeper, but this wont be sustainable; I have to trust the board and my buddy Gabe; I just have to not fly off the handle and add fat during this process or reverse dieting back to a new maintenance. In fact, if I can rebound with some muscle, it may even look better.

I agree, there are is too much fuckery these days and I hate social media for this! I blame it all on it, when I was a child there were cool guys like down sized Arnold in movies, Stallone, Van damme, Dolph Lundgren and not to mention WWE superstars that looked damn good, I'm talking early 2000's.

Nowadays? Too much twink ass sub 190 pounders my height with single digit body fat or at least photoshopped to be so. I admire their work, but I hate what they're doing to society! For me it's not ideal anyway.

My ideal look was always Randy Orton (prime 04-05) and young Rick Rude, call me gay or whatever I don't give a flying fuck I managed to achieve a similar look, only minor differences like muscle insertions and maybe 1-2% body fat. I'm happy and proud

Now you're right this is maintainable look and bf % this is realistic and aesthetic, how many people can confidently take their shirt off on the beach? Yeah, I get looks from guys and girls and I'm not single digit or even 10% body fat.

I understand you better now since I've read about your PTSD, it explains a lot and it's good to be honest, I have problems too I'm bipolar, but I did defeat it, it comes back from time to time, but I'm stronger than ever mentally. So I can understand what it's like to have mental problems, hey, at least we admit! Can't say that for a lot of people, they will deny to the death they're ok...

I admit, before I thought you're a bit out of yourself, but now I got a different opinion and better one about you. I always say, it's important to communicate, sometimes first impression is not always right as in this case for example.

Take care

 

[Palifter]

I see you, my son

Well written and simple for the average gym goer looking to level up.

 

[Deleted member 123722]

Yea, this is considered "fat" now because of the extreme leaness everyone is chasing... But as a kid Arnold looked amazing to me.

 

[phenominal34]

My wife was eating 800 calories, she didn't know how to lose weight anymore, she stopped using birth control, started eating +- 2500 calories and lost 10 kg in 4 months. I am talking about a girl who is 175 cm tall and weighed 77 kg at the time.

Like I said take away the meds - example birth control but I highly doubt she was eating 800 cals and couldn’t lose weight !!

You guys are delusional, fast for 2 days and have her walk 2-3 miles a day at a 3.5 mph pace, I guarantee she loses weight.

That’s Calories in versus Calories out !!!! It’s science. Show me a fat Ethiopian ?

 

[Deleted member 123722]

Like I said take away the meds - example birth control but I highly doubt she was eating 800 cals and couldn’t lose weight !!

You guys are delusional, fast for 2 days and have her walk 2-3 miles a day at a 3.5 mph pace, I guarantee she loses weight.

That’s Calories in versus Calories out !!!! It’s science. Show me a fat Ethiopian ?

She probably wasn't eating only 800 calories, but the point about hormones is that if they are out of wack, it makes the calories out portion way different. For example: think of a motor that is well-oiled vs one that is not well-oil; both fed the same amount of fuel (calories), but one is running smooth, while the other is literally grinding metal parts....the are calories in are the same, but the calories out are not; one machine is going to literally break down sooner and produce more heat, but less motion...In order to produce more motion, it would have to use MORE effort than the well-oiled one. The Laws of Thermodynamics are the same, but one is putting more effort than the other, because it is not well-oiled (hormones not wacked).

 

[Rido]

This thread is what everybody already knows, but still forgets...

I see more excuses than ever now, it's almost like everyone is suffering from something and that's why they can't achieve their goals.

I wonder why half of you even take steroids, yes I'm being a mean dick now, but it's pathetic and shows how weak some of you truly are.

I feel like doing test alone was rapidly causing fat loss for myself. Especially throwing in other anabolics and compounds. It does blow my mind that people can't lose weight with access to big drugs.
Hgh, semaglutide, clen, etc.

I guess some people have different levels of comfort, eating habits, etc.

Maybe it's cause me consuming a heavy meat diet has such a high satiety that I controlled my weight for so long. I am not sure...

You are right. It's amazing how some of these people pretty much permabulk/blast and do not understand the basics of nutrition. Even calories in/calories out there is the satiety aspect of consuming whole unprocessed/minimally processed foods that make dieting easier.

 

[lukiss96]

Yea, this is considered "fat" now because of the extreme leaness everyone is chasing... But as a kid Arnold looked amazing to me. View attachment 169881

He's a sexy beast!

 

[Norse13]

That’s Calories in versus Calories out !!!! It’s science. Show me a fat Ethiopian ?

I take it that you haven't actually spent much time in Ethiopia? No shortage of overweight and obese men and women in Addis Ababa.
Ethiopian marathon runners on TV are of course skinny.

 

[hudson98]

While I agree with some statements, however I think that 220 at 6ft+ is not that much, it's more or less athletic and muscular look than bodybuilder.

I honestly don't think everyone looks good below certain bf %. For me a true 7-8% does not look aesthetic.

10-15% body fat range looks the most aesthetic for a lot of people. It is beach lean and what most people would love to look like.

Genetics play here too, for some people being 13-14% is better look and fit for their physiology not to mention their face looks best at this range, so going any lower will give them death face which is definitely not good looking.

Standing at almost 6'2 and weighing 220-225 at 13-14% I feel more muscular and athletic rather than big, bulky, bloated.

I have been leaner but it was not ideal. I think 12% for me is the golden number. So exactly around 220 pounds.

I still think for most people to look their best would be a true 12-14%, not single digit body fat which is not really appealing except for fitness industry people maybe.

I think waist size matters. if you can have a 31 or 32 inch waist at 10 percent you can look ok. If its at 34, your going to look wide in the stomach unless you have great delts and full arms.

Someone at 10 percent but with a 35 inch waist (genetics) may look ripped/dry, but not lean. Picture palumboism.

 

[hudson98]

Yea, this is considered "fat" now because of the extreme leaness everyone is chasing... But as a kid Arnold looked amazing to me. View attachment 169881

His stomach is not tight but look at his arms and chest and delts.

Now take your average gym guy with their delts,traps, arms, and put them at that bf and look at them. Their proportions will be out of whack.

Arms should be 2x the waist in measurement. So if you have a 32 inch waist the arms are less than 16 it will look off.

 

[supremedonkey]

In fact, I really don't want to be Mr. Veins everywhere; I don't' find that appealing.

I honestly don't think everyone looks good below certain bf %. For me a true 7-8% does not look aesthetic.

So my coping in this thread. Absolutely none of you have a problem being too lean ever lol. Me included. Leaner always looks better.

falseprophet09 why are you stopping your cut. What's the point? In the other thread you said fat is melting off while eating cereal AK why not keep going? You are where I would start a cut normally now. Not trying to be mean. It's good progress.

I did not read OP but ao much has to do with insulin sensitivity. I watched my fat ass buddy improve his over the years and he has a much easier time cutting now. For me it has always been easy to get and stay lean while others work their asses off making half the progress or less.

 

[Deleted member 123722]

So my coping in this thread. Absolutely none of you have a problem being too lean ever lol. Me included. Leaner always looks better.

falseprophet09 why are you stopping your cut. What's the point? In the other thread you said fat is melting off while eating cereal AK why not keep going? You are where I would start a cut normally now. Not trying to be mean. It's good progress.

I did not read OP but ao much has to do with insulin sensitivity. I watched my fat ass buddy improve his over the years and he has a much easier time cutting now. For me it has always been easy to get and stay lean while others work their asses off making half the progress or less.

I'm stopping my cut because according to my friend Gabe, I'm stringy, and it's overdue, according to what I was telling him I felt. I told him my body is aching, as if I got hit by a truck; my strength is so low its pathetic..The only reason why I can push through is the clen and caffine, which aren't even high... But it wasn't even the "fat" melting off; he said that the GH at 10ius is burning through fat, leaving my body to overconsume glucose stores, which is why I would wake up 1lb leaner every day. So there is no fat melting off; I thought it was, and granted, I am losing fat faster than usual, but no one is losing a lb of fat a day, so it must be water.

I've been cutting since Feb; I took two diet breaks, for a total of 3 weeks out of 20 weeks... If I'm truly at 18% bf right now, in order for me to reach my goal, I've have to continue cutting for another 20 weeks; that's 40 fucking weeks cutting and is unheard of....I rather stop here, restore my body which has had enough; get off the t3/clen etc, and hit it later. Think about it: if it takes a body builder who is 10-12% 16-20 weeks to cut, I'm way the fuck off.

I underestimated the fat I had to lose; I thought I was 12% right now...but I'm not. That's why. I don't want to push so hard and feel like complete garbage, when I'm not a pro or competitor, and I'm not even going to the beach this summer, since is it fucking disgusting out.

 

[phenominal34]

I take it that you haven't actually spent much time in Ethiopia? No shortage of overweight and obese men and women in Addis Ababa.
Ethiopian marathon runners on TV are of course skinny.

Ok well wherever the hell tje TV ask to send money to sponsor a child because they have no food !!! There bones are sticking out everywhere. Plain and simple the less calories you eat the less FAT your going to have !!!! 10000000% correct meds or medical conditions. There’s a difference between fat and fluid. I feel like I’m in a conversation about addicts again saying oh I can’t quit it’s a disease you don’t understand lol ….