For a couple years I kept telling myself, “This summer I’m gonna cut!” But year after year that was never the case.. I always came up with excuses and bullshit.
Which applied to everything else in my life, because half the shit we do is 99.9% mental. I mentally masturbated by telling myself I’m gonna do this or that but just like all me telling myself I’m gonna cut this time I never did it.
So February 6th of this year I woke up and just said “fuck it.” I found out my TEEDE, got my caloric intake to maintain weight, and just dropped my calories by 100 to start off. I was determined to do this, this time.
Fast forward 140 days... I’m down 20 pounds, started at 190ish and now I’m 170.1LB - I’ve never looked so good in my life, and by me actually DOING what I wanted it fucking applied to everything else in my life.
I started to make small progress in every aspect of my life, because I found out that shit... I can change this much in 50 days? Let’s change my whole life around.. so day 140 I’m almost debt free, got several plates after a brutal first LTR (see history) and recently got myself mentally positive after being in a ditch for a bit for no unknown reason.
Moral of the story guys, JUST FUCKING DO IT. You have ONE fucking life, about 5400 weeks, and you die. We all die, so why not die being a badass mother fucker.
I know many of you will ask how I did it, well you buy a scale, download MyFitnessPal, and start tracking EVERYTHING That goes into your little mouth. Regardless if you wanna Gain weight or lose it this app or method will work. Eating in a deficit just means you’re eating less so if your body needs 2000 calories to maintain weight you’d drop it by 100 and start off there. Opposite for surplus, you’d wanna go UP 100 calories and start there.
Here’s a link (graph) of my progress.
If you have ANY questions, I will help you, and no I don’t want your money I enjoy helping others.
GRAPH: https://imgur.com/gallery/p3rTk6z
RESULTS: https://imgur.com/gallery/ZdcxfTB
coldbrewcoffee 6y ago
Nice job dude. How do you stay disciplined? I know everything I need to know about losing weight and getting fit. I just get intense cravings or get stressed and say fuck it and go to town on some cookies. How do I stop that?
DirtJellyBeanz 6y ago
Honestly man, you gotta use your progress as motivation. Do you really wanna cave in, just like everything in life that’s EASY isn’t necessarily worth achieving if that makes sense. Think of the bigger picture man
Way2ManyTakenNames 6y ago
good job on the self improvement!
EmirSc 6y ago
I'm in the same path with home workout, and eating less (no snacks or soda) this is my 3rd week, I'm 170 cm tall and weigh 207 lbs atm, really feel better since I started doing this.
Congrats on your progress hope I can tell the same in the near future
DethStork 6y ago
What's your average caloric intake mate?
[deleted] 6y ago
I myself follow strict dietary guidelines (both moral and health oriented) and am amazed by how many people just stuff their faces with loads of processed foods without knowing its origins and/or the effect it has not only on their physical but mental health as well. Going on a diet and sticking to it is a great practice of discipline and I encourage anyone I know to be more mindful of what they are consuming (this should not only be applied to food, but its a great place to start seeing as how it is a habitual action).
genital-love 6y ago
for those that can’t or don’t want to track calories, OMAD and extended fasting works. restricted calories feels like torture, ime not eating is easier than eating a deficit
BrownGummyBear 6y ago
You’ll never outrun a bad diet though. Yes, intermittent fasting works but if you eat like shit when you’re able to eat then it’ll be all for nothing
genital-love 6y ago
True, anything other than OMAD (23:1) you still have to track calories.
gmikeygdizzle 6y ago
Yeah, this is what I was going to say. The amount of productivity gained during the day as your blood sugars don’t spike is just a side benefit from how much weight you can lose quickly
AllSeeingPotato 6y ago
Discovering OMAD for me was like finding the redpill, but for food. It's changed how I feel, look and think so completely. And I also can't talk to anyone about it, because fuck you know breakfast is the most important meal of the day blah blah blah
Hock3yGrump 6y ago
If they can read this comment, they can track. "Don't want to" is a silly mentality. Might as well say "blah blah blah Advice" for those that don't want to read the sidebar.
genital-love 6y ago
True. I’m lazy though and dirty bulking followed by fasting had good results for me.
miserablesisyphus 6y ago
I do really well on a low carb (75 g) diet. I really struggle with iifym and other restrictive eating diets. I think it's best to find what works with your body. I have no problem getting into ketosis eating bananas and peanut butter or other fruits, but if you go on the keto forums they will tell you you have to eat below 35g, etc. Fuck em, I went to the doctor and got blood tested the morning after eating a banana and peanut butter and had ketones in my blood, yet they will tell you to never eat bananas. I've also lost 20 lbs in the past 116 days and I'm getting ripped. Do what works for your body.
Hock3yGrump 6y ago
And do what works for your Mindset.
You were/are able to eat those sugars and be ok, others won't be and will fall off the wagon and back into a poor routine.
Many of the guys coming here starting out or needing advice have Zero Clue as to "what works for their body". So, it isn't something you can just start out doing.
whuttupfoo 6y ago
Some people can go under 50g a day on keto
RP_COGuy 6y ago
I try to stay around 20g carbs per day and have lost almost 50 lbs in 6 months of keto.
DirtJellyBeanz 6y ago
But you might put yourself in a surplus, and or maintenance level if you don’t really track. It’s like spending money with a blindfold on, you’ll never know what you’re spending if you don’t actually track it.
genital-love 6y ago
Not likely when you only have a 1 hour feeding window. Fasting isn’t for everybody but it’s an incredible skill worth checking out. My results from my last bulk/cut are crazy especially considering I didn’t track calories or macros. DM for pics.
DirtJellyBeanz 6y ago
Your name scares me HAHAHA
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Proto_Sigma 6y ago
Extended fasting can assist in cutting calories, since you have a smaller feeding window and can only shovel so much shit in your mouth at once. But fundamentally all humans are bound by thermodynamics- calories out have to exceed calories in to lose weight and the reverse to gain weight.
genital-love 6y ago
You’re thinking intermittent fasting. which is what OMAD is. I meant mixing in extended fasts (48+ hour fasts).
At the end of the day it is CICO but fasting makes it improbable to eat at a surplus. Fasting has benefits beyond just weight loss IME.
Proto_Sigma 6y ago
In all honesty I think that'd be harder. I've done ~24 hours- any more than that would be painful. 16/8 has always worked fairly well for me- if longer fasting is easier and equally effective for you then you do you I suppose.
genital-love 6y ago
Oh for sure, it’s not easy when starting out. I think that’s why I found it more compelling, the mental strength I gained by learning to fast is my favorite part.
I never fasted longer than 16 hours before last year. My longest now is 169 hours with countless 2-3 day fasts. Having full control of my hunger is an amazing feeling.
SeasonedRP 2 6y ago
https://www.t-nation.com/training/the-4-dumbest-things-beginners-do
Pay particular attention to dumb mistake #3, scrawny beginners trying to get ripped. Almost no one on here is jacked enough to worry about specialized cutting diets.
masszealots 6y ago
Fuck myfitnesspal, doesnt log calories burned from lifting, (which are actually more than cardio). Also if you eat relatively the same each day, its a waste of time.
Guess its ok for a week to figure out your macros, or if you are clueless about nutrition.
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campfire451 6y ago
Is there any way to log calories burned from lifting? The best I've seen are adaptive feedback based on tracking weight changes to impute caloric use. Things like 3-sun or the old Hacker's Diet. If you know the math (1lb=3500cal) it's easy to work out adjustments for the unknowns.
EdmondDaunts 6y ago
It’s the other way round. Simple walking burns more than weights. There’s a recent OmarIsuf video about this very thing.
1 heavy deadlift burns 3 calories. The effect is more on the nervous system and the stimulus needed for muscle building or maintenance.
So especially for men changes in diet and increasing low stress physical activity coupled with lifting and a good nutritional balance are what gets that fat off.
Hock3yGrump 6y ago
This is a just another way of saying work on Depression and Boredom.
If you track IN, you should be able to track OUT.
okuli 6y ago
I don't think it is necessary to calculate anything. Just go on scale every day and adjust your food intake accordingly. I personally found it overwhelming to count everything.
When I started bulking I had a hard time gaining weight. Started with a baseline of breakfast smoothie, lunch and dinner but weight stayed constant. Then after couple of weeks added yogurt in the afternoon. Progress was slow so I added nuts for snack and hard boiled eggs for breakfast. That set me for 0.5-1 pounds a week gain.
For cutting I either substituted or removed stuff until reached desired velocity. Consistency is important, although it's ok to have cheat days, as long as you're moving in the right direction.
youcantdenythat 6y ago
Getting on the scale every day can be quite deceiving due to water retention. A tall glass of water is a pound, hell I can pee out a pound. The body retains water based on how much salt is in our diets along with other things that are diuretic in nature such as coffee. Creatine also causes water retention. My daily ups/downs on the scale are usually a couple of pounds at a time, even when I'm on a calorie deficit I can still gain weight (water).
DirtJellyBeanz 6y ago
I don’t agree with this, you don’t realize how much calories something has until you start tracking. Stepping on a scale won’t gauge much as far as how much calories you should consume. My weight went up and down throughout the 140 days if I weighed in high on day 100 at 176lb in your theory I’d eat MUCH Less which could be and because of the amount of exercises I do. I’ve been there where all I did is cardio and “step on the scale” I looked like a fruit cake who wasn’t fed.
[deleted] 6y ago
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DirtJellyBeanz 6y ago
Got pics of before and after? That’s good though! Again I did it slow to reduce the amount of muscle loss that can occur if you cut quick in a short period of time.
monitorwizzard 6y ago
Hard disagree. You need to know how many calories are in things. You'll be surprised at how much is in certain foods, and how little is in others. For example, you can eat pretty much twice as much chicken when cutting calories as you can pork. That makes a huge difference for a morbidly obese person scared of small portions and feeling hungry. I can see how it might be different for hard gainers, but when cutting you need to know how you can maximise your food intake for your reduced calories.
DirtJellyBeanz 6y ago
Exactlyyyy you wrote it better than I did above haha
Shnook82 6y ago
Yep. There's also a bit of discipline that comes with keeping tabs on everything that you eat that will help keep you on track.
monitorwizzard 6y ago
And there's ways to make it easier for yourself. You can calculate nutrional information per packet rather than by weight. You don't need to weigh each chicken thigh if you know you eat a 500g pack a day.
omegalot 6y ago
You gain momentum when you change your mindset - be easy on yourself but hold yourself accountable. If you can't make small changes like cutting 100 calories daily, you will never take on bigger challenges.
TheBerlinBear 6y ago
What was your daily kcal intake and did you go to bed every night with that 'hungry feeling'?
AllSeeingPotato 6y ago
With OMAD or IF you can eat large closer to bed. Other times, lots of water. That's usually what your body is actually looking for anyways. Especially when losing weight and/or lifting.
DirtJellyBeanz 6y ago
I’m at 1980 now. I’m only alittle hungry, obviously because you’re eating less you know
CSThrowAway2014 6y ago
Second the hungry feeling question. Mine usually is easy to control for the first week, but 2nd and 3rd weeks are so tough. I've never made it past week 3 in terms of handling these late night cravings.
I end up punishing myself the next day, by either eating less or just being in a shitty mood.
monitorwizzard 6y ago
Keto and intermittent fasting. The difference in hunger I feel after a cheat day is insane compared to a normal day where fasting for 16 hours is easy. 100lb down in 12 months. It's entirely within your control. You want a midnight snack that bad, allocate 100kcal or so of your daily intake to midnight nuts.
DirtJellyBeanz 6y ago
Well with flexible dieting you can squeeze in some snacks that you may be craving.. I honestly eat two heavy meals that take up most of my calories and the rest I fill in with “snacks”
Hock3yGrump 6y ago
Biologically you also crave pussy. Do you treat yourself the same way??
This is part of the process of breaking any addiction or super bad habit.
Example, you can't just quit smoking without the "shitty mood".
Late night cravings usually come from your late night habits. Too much TV? Too much internet? Boredom and depression. Fixing your foods won't help if you don't fix your actions.
Are you recovering properly after workouts? Are you eating properly before/after workouts?
Options:
-Drink a cup or two of hot broth
-Go for walk/run
-Pull up your skirt and be stronger mentally
It takes roughly 66 days to properly form a new habit. At day 14 or 21 you are simply "quitting" when the going gets tough.
SKRedPill 6y ago
No trumpeting for failures friend. Suffer if you must. And embrace it and be grateful. Men are forged in pain.
If you are that hungry, fill up your stomach in this order.
I get virtually all the fat I need only from the milk and the nuts. That and some HIIT caused my weight to come down at a shocking pace (not that I was even remotely heavy or even had a tummy to show for it, but when the gym guys insisted that I was at 25% BF on day 1, I had to cut more than what I thought).
Thou shall not touch real food till you've done enoough satiating other cravings - not all cravings are for carbs or starch. The things like dizziness and headaches or light headed-ness happen because of electrolytes and water and low sugar levels.
If you're fasting, this phase passes after an hour or two and then you feel normal. The downside to a fast is, that if you break it by going straight for the main course, you're gonna get an insulin spike that'll make you feel very heavy the next day.
I suggest you spend some time with the smell of food - it will satiate hunger after a while.
And fuck those shitty moods - seriously, the problem with all men IMHO begins when they start putting emotions rather than their brains first. Your feeling in its original, T powered form, serves your drive and gives energy to your plans, but at no point a man should be gripped by low value reactive emotions. Leave that for the kids.
Heizenbrg 6y ago
You don’t eat vegetables do you
youcantdenythat 6y ago
Add hot broth to your list. I found 15 calories of broth can make me feel full for hours.
themackattack90 6y ago
Not OP, but I'm doing 1500-1700 intake (I'm ~275 lbs). I eat two meals a day, a small one of 500-600 kcals shortly after I wake up and before I go to the gym, another one about four hours after I wake up of ~1000 kcals. I usually start feeling hungry about 7-8 hours after the second meal and I'll drink 500 mL of water, then another 500 mL about three hours later. That usually does the trick for me. I'm getting ready to go to bed now and I'd say my stomach feels empty, but not hungry if that makes sense. I can tell that I'm not full, but I also don't have any hunger pains. I'm down about 55lbs since February 1st, so I'm making good progress. The thing about that "hungry feeling" is that if you ignore it, then it goes away. Your body recognizes that you aren't going to provide it a new source of energy and it starts to burn your fat stores.
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DirtJellyBeanz 6y ago
You might wanna is your calories alittle more and just be more active.. sometimes eating too little will make you gain weight because your body goes into”emergency” mode. I’d suggest not doing any meal Timing I never did, and I always drink a protein shake before bed that’s 1 serving of frozen fruits and about 30-40 grams of protein.
themackattack90 6y ago
I’m glad that stuff worked for you, but I’ve lost 1/6 of my body weight in less than five months. Why would I change what I’m doing?
DirtJellyBeanz 6y ago
If you’re stagnant, which is what I got from your comment I was just suggesting you start counting what you take in. I’m not saying stop what you’re doing sorry if that’s what you thought I meant
monitorwizzard 6y ago
You have two options to combat that
Keto and intermittent fasting. I cannot express strongly enough the difference in hunger I feel on rare cheat days compared to my non cheat days where I go 16 hours without eating like its nothing.
I'm 100lb down in twelve months and pretty much never feel hungry. Still a way to go, but success just snowballs from there. The more you lose, the more you get a rush from feeling successful, the less you want to eat shit and ruin that feeling. It's entirely within your control.
DirtJellyBeanz 6y ago
I don’t agree with this at all, I hate keto. It’s restricting compared to flexible dieting. With flexible dieting you can squeeze in those “bad” foods and even beer occasionally. I haven’t changed the way i live my life all I do is eat less.
monitorwizzard 6y ago
Why are you trying to fit those bad foods in at all? Probably a cheap dopamine hit, a little pick me up when your day is a bit shit. You should probably work on yourself to the point you don't need dopamine from food. Eventually your taste will change to the point where the bad shit just isn't worth it to you.
Perhaps this is me speaking as a guy who had a bmi of 45, rather than being a few pounds overweight like yourself. I can't help but think most of us have a fundamentally broken relationship with food and happiness when we look to fuel for joy.
DirtJellyBeanz 6y ago
Nah, but sometimes you wanna have a cookie like any other human or a beer. We aren’t robots, it’s okay to eat certain foods if you want. That’s just my opinion though you know
Hock3yGrump 6y ago
Depends on the person doing Keto.
Many of the diets are designed for the sedentary. Don't assume they are working out along with the diet.
Calorie IN, Calorie OUT is nothing new. Some can manage it, others can't.
The best fucking diet is Excersise. If you lift well while on Keto, yo don't even have to pay attention to calories.
DirtJellyBeanz 6y ago
You’re wrong, diet is 85% of the work when it comes to body composition.. if you don’t eat and workout your body will go complete atrophy and you’ll look like a twig and die. Which means your last statement is wrong. And for keto, I just don’t like it because it’s confusing and if you aren’t in ketosis (which you have to check) it’s useless.
Hock3yGrump 6y ago
This doesn't make what I said wrong, because the diet confuses you. People like to assume the statement of "weight loss" is equivalent to "fat loss", it isn't.
How did you come to this conclusion from what I said?
-Most keto diets are designed for those who DO NOT exercise (sedentary). Yes, they can still melt fat away (obviously genetics being a factor also) and many are very successful.
-Those who DO lift while on Keto, are not at a calorie deficit because they are losing "FAT", not weight. I had 3500+ calorie days, and the fat still burned off.
-"Exercise is the best diet" is 100% on point. Being sedentary is #1 cause of most heart disease, diabetes and a plethora of other things that significantly shorten our lifespan. It also fucks up the mind, absolutely destroys brain health. A lot of BP's and soybois are chair sitters.
ilovemylittlehun 6y ago
Same goes for TRP theory. Reading it until your eyes bleed won’t change anything unless you start applying it! Just do it, try it!
DirtJellyBeanz 6y ago
I agree, I should definitely read it more.. edit: and apply MORE of it.
campfire451 6y ago
Congratulations on your progress! How did you adjust your deficit over time? You seem to have averaged a 500cal/day deficit:
20 lbs @ 3500cal/lb = 70,000 cal / 140 days = 500 cal/day
Don't want people to come away expecting a 100cal/day deficit is going to drop 20lbs that quickly and get discouraged. Estimating TDEE is difficult so that could be a source of error. One good way to approach this is with feedback like the 3-suns method in the r-fitness wiki. You basically compare what you logged vs your weight change and use that to correct your TDEE and deficit calcs.
DirtJellyBeanz 6y ago
I started at 2200 calories and slowly dropped it once I feel like I wasn’t seeing results on the scale and the mirror. I literally ate the same shit everyday. 85/15 beef with rice avocado, oatmeal, frozen fruits, protein, and a lot of other things. What mostly helped was being able to be flexible if I wanted certain foods I’d squeeze it in and just lower the portions on the main meals above. But I was consistent.
Always eating exactly 300 grams of beef with 1 packet of rice and avocados ranged from 5.5 oz to 6.. the protein powder I’d eat less if let’s say I wanted egg whites with turkey bacon. It wasn’t hard at all. Thank you hopefully that answers your question
campfire451 6y ago
Yes, scale-based feedback works very well. Some people get too focused on the logging and frustrated that the logging and computed TDEE doesn't drive the weightloss.
DirtJellyBeanz 6y ago
I just used the TDEE and macro nutrient #s that IIFYM.com provided and used that as a base. I knew if I didn’t see any results at all I’m 2 weeks I’d need to drop it more so it actually worked out great. For a first cut it’s going VERY well for someone who got no coaching or anything
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yolollypop 6y ago
When I fill out my calendar with my TRT injection dates and stay consistent with it I am more willing to stay on my diet (keto) and I’ve lost 8# this month
chintan22 6y ago
Op assumed a life expectancy of 102 years
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Hock3yGrump 6y ago
What is "TEEDE"? Google search came up with nothing.
DirtJellyBeanz 6y ago
Sorry wrote it on my phone. It’s TDEE AKA total daily energy expenditure.
Irtotallynotrobot 6y ago
"half the game is 90% mental" Yogi berra
Great job dude. Make sure to out a plan into place to prevent gaining back. I've been using one meal warrior and eating only carrots and celery during the day. Works so well.
DirtJellyBeanz 6y ago
I will eventually reverse diet and go back to like 180 again VERY slowly though. I don’t wanna gain a lot of weight fast or a lot of it will be fat. Same way with losing weight. The faster you do it the more muscle you’ll lose (atrophy)
redpill77 6y ago
I've been finding myself having a fourth meal or larger meals as my metabolism increases. I lost 60 lbs in about 4 months and have been stagnating on the last 15ish lbs for a while now. My nutritionist had me eating more carbs to activate the metabolism.
DirtJellyBeanz 6y ago
You wanna lose .5 to 1lb a week. You’re losing about 3.8 lb a week... I can see why you’re stagnant. I’m assuming you’re a big fella? I suggest hopping on the MyFitnessPal flow and buying a scale. Give it a shot for 2-3 months and you’ll see results. Make sure you’re lifting and running again... assuming you can do those (from my experience) I’m not a nutritionist I’m just speaking from the past
n3n3r3 6y ago
Glad to hear about it OP. There’s more to life than pleasure, and i’ve always found that getting in shape and feeling like a badass is extremely gratifying. However you will hit a wall in improving your body by only dieting, so start working out as well. Start by doing cardio more than anything else to start so you can actually get in shape, and also do some prison workouts. You can get a better workout with these than a gym that you have to pay for, so avoid buying a member ship to gyms.
https://www.artofmanliness.com/articles/the-prisoner-workout/
DirtJellyBeanz 6y ago
I do workout, I do layne Norton’s PHAT aka power hypertrophy adaptive training
n3n3r3 6y ago
That’s great to hear, do whatever you find to motivate you while burning calories and building muscle.
Hock3yGrump 6y ago
Do whatever it takes to start being active, period. Worry about shit like this later.
n3n3r3 6y ago
Last time I got a gym membership I just kinda forgot about it and never used it... But I guess the idea of knowing your giving money to someone to use their services can act as a motivator, so as to not want to waste your money. For me it’s easier to set an alarm on your phone that reminds you it’s time to do your daily workout.
Hock3yGrump 6y ago
Captain hardon, the point is made.
There is nothing wrong with starting at a gym and learning what to do and doing shit properly for beginners. Or does your free method condone injury?
n3n3r3 6y ago
Just because you work out at a gym doesn’t mean you get a guide on doing shit properly, for that you’d need a personal trainer (which is very, very expensive for the most part.) Personally I find the internet as a great resource, as there are countless guides on how to stretch properly to prevent injury and serve as a warmup before your proper workout.
Here’s a great guide for starters and gym rats alike from a very reliable source, webmd:
https://www.webmd.com/fitness-exercise/features/how-to-stretch
The point i’m trying to make is that fitness doesn’t have to cost money, and you can get as good, if not a better workout with nothing but a 7x4 space (or smaller), a pull up bar, and any item that weighs anything around your house. Of course if you wanted to do weight lifting or stuff like that then a gym is the obvious way to go if you don’t want to buy a rack, bar, bench, and weights.
*note: a personal trainer will usually set you back around 50$/1 hour session, and a membership at LA Fitness costs 25$ a month plus a 100$ initiation fee.
DirtJellyBeanz 6y ago
https://imgur.com/gallery/ZdcxfTB
Here is my progress. I was a chubby fuck, and now I’m not. Results speak for itself. Take my advice or not it works.
ChrimsonChin988 6y ago
To get lean there's no fkn need to tracking macros and all of that bullshit.
CUT OUT SODA, NO ALCOHOL, NO SNACKS.
That's how fucking easy it is. Eat 3 times a day healthy foods rich in fiber, good carbs, protein, good fats etc. Don't have little snacks in between and drink water. And exercise. You will lose 20 lbs in a month ez pz.
DirtJellyBeanz 6y ago
Kk got it I’ll do this next time I do my cut.
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miserablesisyphus 6y ago
Solid bro science. There's a lot more going on than being afraid of being hungry, especially if they're diet consists of sugar and high carb/processed foods. Sugar is addictive and cutting it out leads to withdrawals. I'm not making excuses for fat people, it's just modern diets are terrible, but we don't address them.
Hock3yGrump 6y ago
They are most likely self medicating for Stress and Depression.
"Fear" is the biological kneejerk reaction the body goes through after significant weight loss.
ChrimsonChin988 6y ago
You're an idiot if you believe they're scared of being hungry, this is not fucking Africa. Just unsatisfied/unhappy people trying to fill holes in other places of their lives with food.
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DirtJellyBeanz 6y ago
My lifts are 235 bench 325 squat 455 deadlift. During this cut the only thing that really dropped a lot was my deadlift. But that’s obvious that most lifts will go down due to being in a deficit