Weight Loss How do I eat for fat loss?

[Baby Hanma]

@maximus__

@NoSmilez

@Oblivian

@1rawdog

Maximus showed me a video of me back in my early twenties and I looked great. Like, very aesthetic. I was 220 pounds back then.

Well, I'm 33 years old now. Much stronger but much fatter at 260 pounds.

To "lose" fat, I'd occasionally do 24-hour fasts here and there. They've been much less frequent and my fat loss stalled. Strength have blown up though.

I don't like the occasional fasts anymore. I want something that is a bit more sustainable. Steady calorie deficit for many days before a cheat day or something.

My main thing though is...

I want leafy greens to be there... I can't live without leafy greens man. Spinach, kale, whatever. I don't know why.

Can I eat blueberries? How much per day?

Rice and chicken good enough for protein and carbs? Pre-cooked chicken is something I can afford. Grocery store is close by.

Aside from all of that, what else do I eat? Eggs? Salmon? Walnuts?

If I want walnuts as a permanent part of my diet... Well, can I have them? Or are they too calorie rich?

 

[Baby Hanma]

I just read the FAQs. What now? You tell me I'm lazy and that I should do my own research? Come on man.

 

[NoSmilez]

@maximus__

@NoSmilez

@Oblivian

@1rawdog

Maximus showed me a video of me back in my early twenties and I looked great. Like, very aesthetic. I was 220 pounds back then.

Well, I'm 33 years old now. Much stronger but much fatter at 260 pounds.

To "lose" fat, I'd occasionally do 24-hour fasts here and there. They've been much less frequent and my fat loss stalled. Strength have blown up though.

I don't like the occasional fasts anymore. I want something that is a bit more sustainable. Steady calorie deficit for many days before a cheat day or something.

My main thing though is...

I want leafy greens to be there... I can't live without leafy greens man. Spinach, kale, whatever. I don't know why.

Can I eat blueberries? How much per day?

Rice and chicken good enough for protein and carbs? Pre-cooked chicken is something I can afford. Grocery store is close by.

Aside from all of that, what else do I eat? Eggs? Salmon? Walnuts?

If I want walnuts as a permanent part of my diet... Well, can I have them? Or are they too calorie rich?

What else are you eating?

 

[Oblivian]

Find your status quo. Cut out some calories from that while trying to keep protein intake the same. It's pretty simple honestly.

 

[Dailo]

What else are you eating?

I would like to know this as well because so far he's been listing nothing but healthy foods

 

[NoSmilez]

I would like to know this as well because so far he's been listing nothing but healthy foods

@Trabaho he is stealing your whole foods but in abundance diet.

 

[Trabaho]

@Trabaho he is stealing your whole foods but in abundance diet.

He is fat

 

[AfroBanana]

Obviously eating better or “cleaner” dialing in macros helps in a lot of ways (even if it’s just feeling better / optimal), but it boils down to calories in and out end of the day.

Figure that out for yourself and stick with it long term. Don’t try to lose weight too fast, you might feel it in the gym or lose strength.

Also adding conditioning and some cardio helps (even if it’s walking 45-60 mins a day). You can get on an assault bike or rower. Does crunch fitness allow anything like prowler, yoke, farmers carries etc?

 

[Cid]

If you're serious about losing weight skip a gym session per month and devote that time to food prep/diet. The first one building a base diet that counts calories around your needs. The old saying 80% kitchen 20% gym... re-adjusting these priorities includes devoting time to what you eat.

Google your metabolic rate though a MBR calc (how many calories you burn a day) and build YOUR OWN diet based on the number.

I aim for 15-20% below for the 5 days I'm on and don't bother counting the weekend. But I rarely diet because counting calories changes eating habits.

The thing about devoting gym time specifically to diet is gym people get very good at the diet part very quickly because they'd much rather be at the gym.

Some general tips:

• Have a fiber supplement every day. Fiber helps with weight loss and feeling full.
• Ham is amazingly low in calories per gram. Not the healthiest but basically a cheat code.
• Lack of variation makes diets harder to follow, eat a lot of variety
• Having fun with it. Have a junk snack competition where you rate junk food by how good it is vs the caloric cost. Not the money cost.
• Don't be obsessive
• Counting calories of a meal takes 2-3 minutes tops. One skipped gym session and you can count the calories of a large chunk of your dinners or snacks, drinks etc.

Nobody wants to count calories or do food prep because it's a chore but once you do this stuff for a little while you'll make changes and need to do it less and less.

Like looking at everything that's not water and asking yourself wouldn't you rather eat those calories than drink them?

 

[maximus__]

@maximus__

@NoSmilez

@Oblivian

@1rawdog

Maximus showed me a video of me back in my early twenties and I looked great. Like, very aesthetic. I was 220 pounds back then.

Well, I'm 33 years old now. Much stronger but much fatter at 260 pounds.

To "lose" fat, I'd occasionally do 24-hour fasts here and there. They've been much less frequent and my fat loss stalled. Strength have blown up though.

I don't like the occasional fasts anymore. I want something that is a bit more sustainable. Steady calorie deficit for many days before a cheat day or something.

My main thing though is...

I want leafy greens to be there... I can't live without leafy greens man. Spinach, kale, whatever. I don't know why.

Can I eat blueberries? How much per day?

Rice and chicken good enough for protein and carbs? Pre-cooked chicken is something I can afford. Grocery store is close by.

Aside from all of that, what else do I eat? Eggs? Salmon? Walnuts?

If I want walnuts as a permanent part of my diet... Well, can I have them? Or are they too calorie rich?

Wrong person to ask. I have the opposite issue. I struggle to keep weight on.

Never been overweight in my life and can drop weight by cutting out junk food at any time.

If I was to try and lose some weight for any reason, I would work out my maintenance calories, focus on protein and then eat balanced meals focusing on fueling my training within that maintenance bracket. E.g no fasting or crash diets to get to maintenance.

Once I was eating maintenance calories and getting adequate protein etc, I would add something like a daily walk for 30mins. That should bump you down just below maintenance calories and won't have any impact on your other training. Once the weight loss slows down from there, you can cut some calories out if still needed to keep losing weight.

Nobody is getting fat eating good quality meat, vegetables, and fruits in reasonable quantities. People get fat from all the added stuff or treating high calorie processed foods(like bacon) as a major food group.

Meal wise, 100g of chicken has approximately 31g of protein for 165 cals. Spinach has 23 cals for 100g. You could eat the entire family size bag and be under 100cals. 2 tablespoons of balsamic vinaigrette is 100 calories. That's the base of a decent salad for under 300 cals without skimping on dressing. You can add whatever extras you want like walnuts to keep it around 500 cals. People are not getting fat eating leafy greens and quality protein sources. It's all the other random shit around meals.

Just eat like an adult and eat enough to fuel training so you don't binge. You know what you eat more than we do. Fasting isn't going to help you lose weight if the rest of your diet is shit. It will probably do the opposite.

 

[Dailo]

TS real diet probably looks like this

Family size bag of Doritos
Double Big Mac combo with large fries and coke
Large pizza with bread sticks and wings

 

[Busters Beware]

@maximus__

@NoSmilez

@Oblivian

@1rawdog

Maximus showed me a video of me back in my early twenties and I looked great. Like, very aesthetic. I was 220 pounds back then.

Well, I'm 33 years old now. Much stronger but much fatter at 260 pounds.

To "lose" fat, I'd occasionally do 24-hour fasts here and there. They've been much less frequent and my fat loss stalled. Strength have blown up though.

I don't like the occasional fasts anymore. I want something that is a bit more sustainable. Steady calorie deficit for many days before a cheat day or something.

My main thing though is...

I want leafy greens to be there... I can't live without leafy greens man. Spinach, kale, whatever. I don't know why.

Can I eat blueberries? How much per day?

Rice and chicken good enough for protein and carbs? Pre-cooked chicken is something I can afford. Grocery store is close by.

Aside from all of that, what else do I eat? Eggs? Salmon? Walnuts?

If I want walnuts as a permanent part of my diet... Well, can I have them? Or are they too calorie rich?

Don't be an idiot. Let me break it down for you, and goddamnit listen to my words and follow what I tell you.

To lose weight you must be at a calorie deficit. So track all your calories, and shoot for 2500. You are a fat slob so 2500 will surely be a deficit but not enough to make you feel all famished and weakened. Get 150g of protein a day within that 2500 calories. This entails all you are eating cannot be complete junk, so think chicken, beef, protein shakes if you gotta, - avoid empty ass calories. Seems simple? Not so simple to follow apparently, everyone struggles to quit being a fatty. You train decently enough, make sure you are going 4-5 times a week. Also im going to recommend that you break that 2500 calories into 4 or so smaller meals throughout your day, eating breakfast everday, but keeping it a little lite so you have freedom of evening eating. Everyone fails their diet at night when they are bored and craving, not in the morning when they are trying to start right. So listen, this is the first and last helpful thing I'll ever post to you. Do what you will with it. If followed you will be leaner and probably won't get weaker.

 

[Baby Hanma]

Don't be an idiot. Let me break it down for you, and goddamnit listen to my words and follow what I tell you.

To lose weight you must be at a calorie deficit. So track all your calories, and shoot for 2500. You are a fat slob so 2500 will surely be a deficit but not enough to make you feel all famished and weakened. Get 150g of protein a day within that 2500 calories. This entails all you are eating cannot be complete junk, so think chicken, beef, protein shakes if you gotta, - avoid empty ass calories. Seems simple? Not so simple to follow apparently, everyone struggles to quit being a fatty. You train decently enough, make sure you are going 4-5 times a week. Also im going to recommend that you break that 2500 calories into 4 or so smaller meals throughout your day, eating breakfast everday, but keeping it a little lite so you have freedom of evening eating. Everyone fails their diet at night when they are bored and craving, not in the morning when they are trying to start right. So listen, this is the first and last helpful thing I'll ever post to you. Do what you will with it. If followed you will be leaner and probably won't get weaker.

Thank you my friend! Thank you for the kindness!

I pride myself on the workouts that I design, but I don't mind if others give me diet advice.

Thank you.

 

[Baby Hanma]

Wrong person to ask. I have the opposite issue. I struggle to keep weight on.

Never been overweight in my life and can drop weight by cutting out junk food at any time.

If I was to try and lose some weight for any reason, I would work out my maintenance calories, focus on protein and then eat balanced meals focusing on fueling my training within that maintenance bracket. E.g no fasting or crash diets to get to maintenance.

Once I was eating maintenance calories and getting adequate protein etc, I would add something like a daily walk for 30mins. That should bump you down just below maintenance calories and won't have any impact on your other training. Once the weight loss slows down from there, you can cut some calories out if still needed to keep losing weight.

Nobody is getting fat eating good quality meat, vegetables, and fruits in reasonable quantities. People get fat from all the added stuff or treating high calorie processed foods(like bacon) as a major food group.

Meal wise, 100g of chicken has approximately 31g of protein for 165 cals. Spinach has 23 cals for 100g. You could eat the entire family size bag and be under 100cals. 2 tablespoons of balsamic vinaigrette is 100 calories. That's the base of a decent salad for under 300 cals without skimping on dressing. You can add whatever extras you want like walnuts to keep it around 500 cals. People are not getting fat eating leafy greens and quality protein sources. It's all the other random shit around meals.

Just eat like an adult and eat enough to fuel training so you don't binge. You know what you eat more than we do. Fasting isn't going to help you lose weight if the rest of your diet is shit. It will probably do the opposite.

Thanks man!

 

[ricc505]

Less

 

[Baby Hanma]

If you're serious about losing weight skip a gym session per month and devote that time to food prep/diet. The first one building a base diet that counts calories around your needs. The old saying 80% kitchen 20% gym... re-adjusting these priorities includes devoting time to what you eat.

Google your metabolic rate though a MBR calc (how many calories you burn a day) and build YOUR OWN diet based on the number.

I aim for 15-20% below for the 5 days I'm on and don't bother counting the weekend. But I rarely diet because counting calories changes eating habits.

The thing about devoting gym time specifically to diet is gym people get very good at the diet part very quickly because they'd much rather be at the gym.

Some general tips:

• Have a fiber supplement every day. Fiber helps with weight loss and feeling full.
• Ham is amazingly low in calories per gram. Not the healthiest but basically a cheat code.
• Lack of variation makes diets harder to follow, eat a lot of variety
• Having fun with it. Have a junk snack competition where you rate junk food by how good it is vs the caloric cost. Not the money cost.
• Don't be obsessive
• Counting calories of a meal takes 2-3 minutes tops. One skipped gym session and you can count the calories of a large chunk of your dinners or snacks, drinks etc.

Nobody wants to count calories or do food prep because it's a chore but once you do this stuff for a little while you'll make changes and need to do it less and less.

Like looking at everything that's not water and asking yourself wouldn't you rather eat those calories than drink them?

Thanks man!

 

[Baby Hanma]

What else are you eating?

When I'm broke, chicken and rice. About once or twice a month, I'd eat leafy greens. I mostly eat ramen, whatever from panda express, maybe a cheeseburger from McDonald's, and frequent trips to a coffee shop for that sugary latte or machiato.

I also eat hotdogs from a convenience store. And I drink lots of soda.

I justify eating that way by occasionally fasting for 24 hours.

 

[Baby Hanma]

Don't be an idiot. Let me break it down for you, and goddamnit listen to my words and follow what I tell you.

To lose weight you must be at a calorie deficit. So track all your calories, and shoot for 2500. You are a fat slob so 2500 will surely be a deficit but not enough to make you feel all famished and weakened. Get 150g of protein a day within that 2500 calories. This entails all you are eating cannot be complete junk, so think chicken, beef, protein shakes if you gotta, - avoid empty ass calories. Seems simple? Not so simple to follow apparently, everyone struggles to quit being a fatty. You train decently enough, make sure you are going 4-5 times a week. Also im going to recommend that you break that 2500 calories into 4 or so smaller meals throughout your day, eating breakfast everday, but keeping it a little lite so you have freedom of evening eating. Everyone fails their diet at night when they are bored and craving, not in the morning when they are trying to start right. So listen, this is the first and last helpful thing I'll ever post to you. Do what you will with it. If followed you will be leaner and probably won't get weaker.

Hmm...

One baked chicken leg (thigh and calf) with skin... is how much protein? I tried googling how much calories are in a fried chicken drum stick and the internet gave me conflicting answers...

Eggs are easy to measure.

 

[Baby Hanma]

I looked it up... So...

Chicken leg and thigh (cooked) without skin is 23 to 28 grams of protein. One source told me it was 23, the other 28. I'd say its between those... So two of those is about 50 grams of protein...

I'd have eggs for breakfast I guess. And rice?

Is a ham sandwich for lunch junk food? It's refined bread, so... I dunno.

And then a protein shake before bed...

Help me calculate this please.

For the protein shake, I'll blend protein powder, almond milk, blueberries, spinach, and peanut butter. I've done it before.

Maybe every third day, I skip the ham sandwich to really get my body into deficit.

 

[Baby Hanma]

The above hopefully doesn't exceed 2500 calories.