Current Events > Been working out for over a year and i still have a belly.

(+) Yeah! (+)

Goddammit it wasnt this hard 9 years ago
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The time I lost the most weight, I was on the super plain boring chicken/broccoli/rice diet.

It was soul crushing
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Have you tried intermittent fasting?

EnterTheTekken posted...

Have you tried intermittent fasting?

Elaborate
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Whats your diet like? Be honest.
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Intermittent Fasting worked really well for me last year. I'm about to try it again after steroids completely fucked up my progress.

I'm 28 now, but yeah I lost about 30 pounds in the span of a month and a half or so by just cutting my calories to roughly 1800 (but there were plenty of days I hit 2000)

I wasn't even eating that clean either.
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Dude! Try intermittent fasting! Its the best diet Ive ever done. I do One Meal A Day (OMAD). And I consume about 1,500 calories in one meal. Look up your basic metabolic rate (BMR). Your BMR is how many calories you naturally burn in a day by doing literally nothing at all. Mine is ~2,000. I just eat 500 less than that. Ive lost 33 lbs since October 16th when I started.

Your first three days youre going to feel like death. Theres no sugar coating it. The fourth day aint much better, but it only gets easier from there. Once you can make it through the first two weeks youre in the clear. And once you make it through the first six weeks its just normal living.

Your ghrelin is the hormone that makes you hungry. Its going to spike up at the normal times that you normally eat. The longer you train your body to accept that you will not be getting food at that time the more accepting your body will be. Eventually itll stop releasing ghrelin until your feeding window is open.

BMR calculator that I use:
https://www.fitwatch.com/blog/how-many-calories-do-you-burn-in-a-day

Intermittent Fasting diary

Day 1) October 16: 230lbs
Day 7) October 23: 225lbs
Day 14) October 30: 220lbs
Day 21) November 6: 218lbs
Day 28) November 13: 216.4
Day 35) November 20: 214.6
Day 42) November 27: 213.4
Day 49) December 4: 211.2
Day 56) December 11: 207.8
Day 63) December 18: 208.2
Day 70) December 25: 207.2
Day 77) January 1: 205.8
Day 84) January 8: 204.0
Day 91) January 15: 203.0
Day 98) January 22: 202.8
Day 105) January 29: 199.6
Day 112) February 5: 197.4
Day 119) February 12: 194.6
Day 126) February 19: 197
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JxOxNxIxCxS posted...

EnterTheTekken posted...

Have you tried intermittent fasting?

Elaborate

https://en.wikipedia.org/wiki/Intermittent_fasting

https://jamesclear.com/the-beginners-guide-to-intermittent-fasting

In a nutshell, it's allowing your body to go into a fasting state where you don't produce weight-gaining hormones, but don't sacrifice energy or nutritional absorption.

You eat less, you lose calories and pounds. I always drop ten over the summer, then put it back on in school.

Trying to limit my intake today, and hopefully drop ten pounds by next months. I will cut my calories to about half of my usual, should be good enough. Continue to exercise to ensure you don't take all your muscle mass as energy, and you will be fine.

Intermittent fasting is the next big thing that the weight loss industry doesnt want to tell you because theres no way to profit from it. Its free and easy. In fact it saves you a shit ton of money. I can eat all week long on $26 worth of groceries.
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Twin3Turbo posted...

Whats your diet like? Be honest.

-black coffee and oats
-1 cup of rice and whatever is for lunch
-1 slice of wheat bread with peanut butter, a banana and 2 wheat cookies
-small can of tuna, a cracker and a boiled egg
-lettuce romaine, whatever dressing and a pack of crackers
*2 slices of wheat bread with peanut butter, if i feel like eating before sleep

All spread out the whole day with 2-hour intervals
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Have you tried amputation of the belly
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SK8T3R215 posted...

Have you tried amputation of the belly

Im really considering it at this point.

But i might try this fasting thing first
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When you say "belly", is it over your waistline, like this:

http://munfitnessblog.com/wp-content/uploads/2008/01/huge-belly-cos-of-beer.jpg

Or are you just a bit paunchy?

https://st3.depositphotos.com/14004040/16529/i/450/depositphotos_165295722-stock-photo-abdominal-surface-of-fat-woman.jpg

Lo_Ping posted...

Dude! Try intermittent fasting! Its the best diet Ive ever done. I do One Meal A Day (OMAD). And I consume about 1,500 calories in one meal. Look up your basic metabolic rate (BMR). Your BMR is how many calories you naturally burn in a day by doing literally nothing at all. Mine is ~2,000. I just eat 500 less than that. Ive lost 33 lbs since October 16th when I started.

Your first three days youre going to feel like death. Theres no sugar coating it. The fourth day aint much better, but it only gets easier from there. Once you can make it through the first two weeks youre in the clear. And once you make it through the first six weeks its just normal living.

Your ghrelin is the hormone that makes you hungry. Its going to spike up at the normal times that you normally eat. The longer you train your body to accept that you will not be getting food at that time the more accepting your body will be. Eventually itll stop releasing ghrelin until your feeding window is open.

BMR calculator that I use:
https://www.fitwatch.com/blog/how-many-calories-do-you-burn-in-a-day

Intermittent Fasting diary

Day 1) October 16: 230lbs
Day 7) October 23: 225lbs
Day 14) October 30: 220lbs
Day 21) November 6: 218lbs
Day 28) November 13: 216.4
Day 35) November 20: 214.6
Day 42) November 27: 213.4
Day 49) December 4: 211.2
Day 56) December 11: 207.8
Day 63) December 18: 208.2
Day 70) December 25: 207.2
Day 77) January 1: 205.8
Day 84) January 8: 204.0
Day 91) January 15: 203.0
Day 98) January 22: 202.8
Day 105) January 29: 199.6
Day 112) February 5: 197.4
Day 119) February 12: 194.6
Day 126) February 19: 197

This is amazing. I will do this. Plan on not eating today to get a head start on weight loss, then beginning to eat smaller diets. That should set me straight.

EnterTheTekken posted...

When you say "belly", is it over your waistline, like this:

http://munfitnessblog.com/wp-content/uploads/2008/01/huge-belly-cos-of-beer.jpg

Or are you just a bit paunchy?

https://st3.depositphotos.com/14004040/16529/i/450/depositphotos_165295722-stock-photo-abdominal-surface-of-fat-woman.jpg

Its more like the second one tbh.
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JxOxNxIxCxS posted...

Twin3Turbo posted...

Whats your diet like? Be honest.

-black coffee and oats
-1 cup of rice and whatever is for lunch
-1 slice of wheat bread with peanut butter, a banana and 2 wheat cookies
-small can of tuna, a cracker and a boiled egg
-lettuce romaine, whatever dressing and a pack of crackers
*2 slices of wheat bread with peanut butter, if i feel like eating before sleep

All spread out the whole day with 2-hour intervals

The bread and carbs is the huge problem. Look at how many calories you get from that. Some days you are going to eat with friends, snack on candy you run across, etc. Bread don't give you alot of leeway. Cut the bread and replace it with vegetables, fruits and proteins. Less calories and equally filling.

JxOxNxIxCxS posted...

EnterTheTekken posted...

When you say "belly", is it over your waistline, like this:

http://munfitnessblog.com/wp-content/uploads/2008/01/huge-belly-cos-of-beer.jpg

Or are you just a bit paunchy?

https://st3.depositphotos.com/14004040/16529/i/450/depositphotos_165295722-stock-photo-abdominal-surface-of-fat-woman.jpg

Its more like the second one tbh.

That's good. A little belly weight is normal, and usually fat leaves everywhere but your core when you start to lose weight.

Based on your diet, maybe cut back on some of the filler carbs, like the crackers and wheat bread, if your goal is to shed belly paunch.

I personally like fasting because I just can't keep eating/snacking throughout the day. And most of the time, feelings of hunger are really feelings of thirst. As Lo_Ping posted, fasting will help "hack" your hunger hormones. And save $.

whenever i read topic like this I have to think about this interview Jonah Hill gave:

I gained weight for this movie War Dogs and then I wanted to get in better shape, so I called Channing Tatum, and said, hey, if I ate less and go to a trainer, will I get in better shape?'

And he said, yes, you dumb motherfucker, of course you will, its the simplest thing in the entire world.
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So...what can i substitute for wheat bread and crackers?
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That feeling when Channing Tatum calls you a dumb motherfucker :(
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Asherlee10 posted...

JxOxNxIxCxS posted...

So...what can i substitute for wheat bread and crackers?

Raw veggies!

Eugh
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JxOxNxIxCxS posted...

So...what can i substitute for wheat bread and crackers?

Less wheat bread and crackers

Carbs are the macronutrient you should restrict the most

Intermittent fasting paired with Keto is incredible.
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Asherlee10 posted...

Lo_Ping posted...

Intermittent fasting is the next big thing that the weight loss industry doesnt want to tell you because theres no way to profit from it. Its free and easy. In fact it saves you a shit ton of money. I can eat all week long on $26 worth of groceries.

You sound like an infomercial.

I think (last time I read about it) that caloric-restriction (i.e. eating healthy and in the right amounts) not only maintains healthy weight, but shreds more weight in the long run. Not only that, but you've retrained your brain to eat properly instead of depending on fasting.

Healthy diet and exercise?
Pfft... I heard about this super secret plan.
6 months from now, there will be another one.
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If im gonna cut wheat bread and crackers, i might as well try fasting.

I just hope i'll have enough energy to workout
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rabbi_baby posted...

Intermittent fasting paired with Keto is incredible.

problem with keto is that every human has varied needs and some do better than others on high or low carb diets. the individual has to do experimentation and see how they feel.
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Awesome posted...

rabbi_baby posted...

Intermittent fasting paired with Keto is incredible.

problem with keto is that every human has varied needs and some do better than others on high or low carb diets. the individual has to do experimentation and see how they feel.

Absolutely, however I still recommend everyone try, even if you're not trying to lose weight, getting off carbs and sugars can have a hugely positive impact on your equilibrium.
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rabbi_baby posted...

Intermittent fasting paired with Keto is incredible.

Absolutely....if you can live like that. I need muh carbs.
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yes i believe everybody would benefit from cutting back on sugar and that includes fruit. like i tried going on keto for a week and i just didnt feel good at all. but this 20/4 IF im doing is feeling amazing and im losing weight clearly so quickly. one thing to stress about IF is that you have to drink a lot of water constantly to help the toxin excretion process so it would be preferred if you drink water with electrolytes in it like fiji or evian.
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JxOxNxIxCxS posted...

If im gonna cut wheat bread and crackers, i might as well try fasting.

I just hope i'll have enough energy to workout

Your first three days, you wont. Thats your breaking in period. You will feel like death. You can still do it if you have enough will power, but be sure to drink a ton of water.
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Or brawndo and gatorade?
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Lo_Ping posted...

rabbi_baby posted...

Intermittent fasting paired with Keto is incredible.

Absolutely....if you can live like that. I need muh carbs.

You really don't. At least in my case, you have so much more energy, dont' feel like you have a brick in your stomach after every meal, and don't get that "fog". Also more energy throughout the day is nice.
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I have never felt the need to overly complicate weight loss.

cut the carbs a bit (basically eat only the non good tasting versions of carbs and no too much), eat a little bit of meat and mostly vegetables and continue working out Drink only water and stay away from sweet stuff. It really isn't rocket science.
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My first workout buddy from high school always told me that it's 90% diet, 10% what you do at the gym. If you're not strict with what you eat and have cheat meals with semi regularity you should really be going all out at the gym with intense workouts. Also your timeline of success will be greatly affected by how old you are. After 25 or so guys are gonna be usually losing out on testosterone gradually and of course that early metabolism that most people have.
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rabbi_baby posted...

Lo_Ping posted...

rabbi_baby posted...

Intermittent fasting paired with Keto is incredible.

Absolutely....if you can live like that. I need muh carbs.

You really don't. At least in my case, you have so much more energy, dont' feel like you have a brick in your stomach after every meal, and don't get that "fog". Also more energy throughout the day is nice.

Yeah, I totally understand what youre saying and I agree with you 100%. Im just not ready to give up my tasty carbs.
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If you do intermittent fasting, does that mean you can't eat snacks while watching shows baked outta your mind?

Cause that's my life.
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krazychao5 posted...

If you do intermittent fasting, does that mean you can't eat snacks while watching shows baked outta your mind?

Cause that's my life.

You can, just dont during your fasting time. During my fasting time I only drink black iced coffee an water.
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Lo_Ping posted...

krazychao5 posted...

If you do intermittent fasting, does that mean you can't eat snacks while watching shows baked outta your mind?

Cause that's my life.

You can, just dont during your fasting time. During my fasting time I only drink black iced coffee an water.

How long are you fasting periods? The beginner's guide posted earlier said something like eat at 1 pm and 8pm and then not again. Would a bottle of Ensure in the morning be against fasting? I've been drinking those in the morning to get me through.
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I got on fasting entirely by accident. There were days when I'd be so busy with work I wouldn't eat, and my mind was so occupied I wasn't hungry.

Now I really only do it when I feel my diet is sliding off track and I need to jumpstart it.
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TC you're a smart man for doing IF

12-8 feeding window is very easy to follow, and you can enjoy black coffee in the morning because it's 0-5 calories per cup, which will keep you fasted.

If you workout fasted, take BCAAs or preworkout before lifting to preserve muscle

Also if you're ambitious, try eating just one meal on days you don't lift.

I've been following IF for about four years now and I have more energy, get way fewer colds, and my lifts shot up. Plus it basically impossible to gain weight unless I'm doing it intentionally (usually weight gainer shakes)

ALIEN_WORK2HOP posted...

I have never felt the need to overly complicate weight loss.

Because lots of people expect to see results in a week and, when they don't get that because that's not how it works, they think it must not work that way. So clearly the answer must be some complex bullshit.

My entire diet consists of a few basic rules:
~Generally don't eat garbage, but still treat yourself every so often
~Try to get some protein with every meal to avoid getting hungry too quickly
~Don't let your desire to lose weight cause you to skip eating even though you're hungry

In other words: be kinda aware of what you're eating and how often. No calorie counting. No nutrient tracking. I've been losing 1-1.5 lbs a week for a while now.
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krazychao5 posted...

How long are you fasting periods? The beginner's guide posted earlier said something like eat at 1 pm and 8pm and then not again. Would a bottle of Ensure in the morning be against fasting? I've been drinking those in the morning to get me through.

If it's more than 50 calories in an hour it will break your fast. So yeah that ensure is not compatible with fasting and you should swap it with black coffee (zero calories, suppresses hunger, and gives you energy)

For what it's worth limited calories from an Ensure is better than a full on breakfast.

krazychao5 posted...

Lo_Ping posted...

krazychao5 posted...

If you do intermittent fasting, does that mean you can't eat snacks while watching shows baked outta your mind?

Cause that's my life.

You can, just dont during your fasting time. During my fasting time I only drink black iced coffee an water.

How long are you fasting periods? The beginner's guide posted earlier said something like eat at 1 pm and 8pm and then not again. Would a bottle of Ensure in the morning be against fasting? I've been drinking those in the morning to get me through.

A lot of people ease into it with the 16/8. I didnt do that. I jumped in with both feet and did One Meal A Day (OMAD). My regimen is sort of a combo between OMAD and 20/4. I only eat one meal, but I have a four hour window on when I do it. Only having a one hour eating window that is typical with strict OMAD is just impractical.

My feeding window is 4-8PM. Ive never ate later than that, but if for some reason I wasnt able to eat until 9 or something Id just eat outside my window. I dont think its going to be that big of a deal. I have ate earlier than my feeding window on a few occasions because friends wanted to meet for lunch or something. I just ate a massive lunch and skipped dinner.

I wouldnt want to get too random with it because youll confuse your body about when to expect food. Your body will release ghrelin, thus making you hungry, at odd times.
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Im just desperate to lose my belly fat. It looks fuckin horrible when i bend over and all the fat sticks out of my belly eugh
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You cant fat target, unless you get surgery. Unfortunately belly fat is the first place to gain and the last place to go. The only way to get rid of it is just fat loss in general.

Im a huge proponent of intermittent fasting because it was worked pretty remarkable for me when nothing else really has.

I just cant eat salad and vegetables. But I can wait until the end of the day and eat a full helping of cheesy greasy nasty carbs.
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Is intermittent fasting good for even non overweight people? Would it burn some of my muscle away too? Maybe a good way to get leaner and more defined?

Oh if you're interested in intermittent fasting, try using MCT oil in your coffee. Keeps you from getting hungry and gives you some energy. Also it's good for your lower gut biome
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