How to lose or gain weight simplified

[Yuqi]

Gonna try it

[nilaxann65]

Thank you so much for this!

- - - Updated - - -

Going to take a shot at using this. Will update in a month!

[Danny]

Thank you so much for this!

- - - Updated - - -

Going to take a shot at using this. Will update in a month!

Goodluck pal, I'll update my progress soonish

[niggo]

I'll update my progress soonish

if you keep eating those cookies it might not look so good :P

[Danny]

if you keep eating those cookies it might not look so good :P

I'm sure it'll be fine xd

[niggo]

I'm sure it'll be fine xd

better not eat too much dominoes and maccies just to be safe

[Danny]

better not eat too much dominoes and maccies just to be safe

Oof one dominos is like my days calories gone

[Danny]

DAY 35 OF CUT

Height: 6"4' or 193cm

Starting weight: 86.4kg or 190.5lbs

Today's weight: 82.1kg or 181lbs

Weight gain/loss (+/-): -4.3kg or -9.5lbs

Total calories consumed: 1650

Average TDEE: 2755

TDEE Calculator Data:

Notes:

> Over last 3 weeks I slowly brought my calories down in 50s until the data sanded out and I was eating the calories it was suggesting. I just edit my grams of food to get the specific calories of 2000 or 1650 etc.

> I typically Intermittent Fast when cutting, so I will fast for 20 hours then eat all my days food in a 4 hour period, this simply works for me as I have 4 hours specific to eating, and its not hard to chomp down 1.5k~ calories in that time.

>Not updated in a while as honestly just forgot but was still tracking. 4.3kg down over 5 weeks, slightly below target but due to weight fluctuations that's no issue. Now I am at the recommended calories and my TDEE is more accurate the weight should shed easier.

If anyone is interested, I am running a mention list in a spoiler tag so you get to see my daily posts whenever they go up. Just ask and I'll add you on to it.

 

Bench: 92.5kg or 203.5lbs
Deadlift: 140kg or 308lbs
Squat: 110kg or 242lbs
Overhead Press: 55kg or 121lbs

 

@aportic @Trash

[Traanga$]

Honestly to lose weight you need to be in a caloric deficit.

It's not rocket science people just like to overcomplicate things.

[journeyman12]

this thread was a great read

[Danny]

Honestly to lose weight you need to be in a caloric deficit.

It's not rocket science people just like to overcomplicate things.

Exactly why I made this, because it is as simple as 1,2,3 and the media and IG models all just try and sell their shit to get rich and make myths about weight loss.

[Traanga$]

Exactly why I made this, because it is as simple as 1,2,3 and the media and IG models all just try and sell their shit to get rich and make myths about weight loss.

Reaaaaal fuck those niggas

[Danny]

Bump it up

[StealthJet99]

Thanks for the info! Need to get in shape for summer lol

[RESTLESS]

The only thing to losing weight is a caloric defecit, if you're going to go more in depth you just need to make sure you're hitting your macros. I like to do aim for a 40/40/20 (P/C/F) macro split. So many people over-complicate it when it's honestly so simple. Good progress though and going to follow the thread to see your development!