Food is the only thing that is helping me cope in this loneliness. I love food now, before I didn't too much. Especially unhealthy junk food.

But yeah I will have to eat less then, how little should one eat though if one sits at the computer the whole day?

Google a calorie calculator and calculate how much calories you burn every day by just sitting around and 0 movement and then just eat 100-200cals less constantly.

 

You will have to learn to count the calories of all the food you eat but a Bernd will develop a good feeling for it quickly.

 

t. lost 12kg since summer 2020

For the first time since I was 17 or so I managed to get below 70kg.

Once I lost the remaining few kg of fat I will build a homegym with my brother and the gains will begin.

 

Very nice. I got a belly full of fat to burn away. They built an outside gym not so far away from me with cool machines, I have been exercising there now, very easy to go there as a B*rnd. Cut away the fast foods and sugars now, but I long for them every day, they were my copim mechanism.

you will get over it bro i believe in you

I got an alkie belly on me :)

 

t. Skeleton with an alkie belly

 

I'm fatter than I thought, time to admit it and face reality. Bought one of those scales that measure bodyfat and such, tested it 11 times in a row, seems sort of accurate but of course I don't know how exact the results are.

 

Weight 79,43kg (high)

BMI 25.4 (high)

FAT 22,8% (high)

Muscle 58,5kg (healthy)

Water 54,1% (healthy)

Visceral fat 10.5 (high)

Bone Mass 2.89kg (healthy)

Metabolism 1752.3 (high)

Protein 19,5% (healthy)

Obesity 17% (overweight)

Body age 33 (oikea 31)

LBM 61.36kg

 

Time to start dieting seriously, I want to get rid of that fat.

how tall are you?

Also look at buns.

We're about to grill some juicy high-calorie burgers.

 

177cm

 

 

Regarding grain and wheat, I cut them off my diet a long ago (not related to this topic) because my belly was constantly swollen after consuming them. I "woke up" to this that they are not suitable to my stomach after I enjoyed some noodles with onion and pork and spent farting like crazy the whole night. Before that there were other signs, like farting and diarrhea after consuming peanuts and many other clues before I finally started paying notice that maybe this is not normal.

 

You have very similar settis to me last year

 

You can do it.

 

Thanks for the support. How did you start, what motivated you, how did you train & diet and how is it going now and did you train alone or with friends?

 

I'm cutting off sugar and experimenting with a lowcarb diet, removed apps like Wolt & Foodora from my phone. Shame is I moved to study here to a unfamiliar city to study but everything was distancelearning from the start so I don't know anyone here and my only cope in this loneliness was eating and going for a really good (sugary) special coffee at one of those trendy cafés, which I loved. Now that that enjoyment is gone... Well let's see how this goes.

i became fat and ugly when I fell for the gym meme for 1.5 years. i went there 3 times / week

 

It is so fucking easy to lose weight.

Listen here Padawan, I'll tell you what to do:

 

1) calculate the calories you burn / day

2) learn the calorie numbers of the food you usually eat

3) constantly eat less than what you burn, have a minus of ~100-200/kcal a day

 

4) ???????

 

5) One year later your belly is gone.

 

You saw my pic above, last summer I was 83kg at 178cm with a good amount of muscle tho

 

You don't need to restrict the food you eat. Eat whatever the fuck you like but make sure that you get the minus ~100 kcal every single day.

Fuck all these "no X", "only Y" tire diets, calorie mumbers are what matters. Think of it as a minigame you get to play each day.

 

You want to get to the point where you know by heart how much you can eat of what each day depending how much you moved etc. It's easily learnable in a month and it's a great skill for life anyway.

 

Example thoughts:

"Hmm, I had 3 slices of bread with goney in the morning, I'll eat menu X and a salad for lunch and an apple in the evening..."

 

"..Hmm I'd like to eat a kebab but then I'm in 300 calorie +... I can go jogging for 30m and then eat the kebab as a reward!"

 

A few weeks into this your average appetite will go down, which helps.

Quitting alcohol if you drink helps a LOT. You probably won't even have to chsnge your food at all. Cutting down on the sugar helps too, it's also just toxic as fuck so really try not to eat more than ~25g of it each day, if you do that you'll crave sugar less in no time and less sugary things start to taste more appealing.

 

Yeah, learn the sugar numbers for food as well, it helps.

 

 

Rules exist to be broken. Remember that your goal is to be happy and happiness isn't achieved by suffering. Follow these rules only for 80-90% of your next year and you'll look awesome.

 

 

Good luck, Bernd.

Legit, altho im skinny af, but i always felt that way about people trying losing weight.

Also consider lowering sugar levels.

Just cut out sugar completely. The fat will burn off rapidly.

t.potato diet pro

 

Thanks, I'll be working on it from now on. So much new stuff to learn. New target is set, picture related, me 9 years ago. I wanna be that skinny again.

I am also cutting out stuff for my guts sake, it's not normal to have this "swollen feeling" in my stomach some foods give me, and even less normal is going to some party and keep farting like crazy, nobody else does that either.

I injured my left foot and can't run now and can't even take longer walks, frustrating. Have to wait for it to heal. I wasn't even doing anything heavy with it.

 

 

I'm gonna do that

Try cutting out wheat entire from your diet and add more probiotics and prebuotics. Farting could be a sign of bacterial overgrowth if its really stinky.

 

Some progress, I did that, tested Keto and fasting, it really did wonders for my stomach. I do OMAD (one meal a day) now. Gases and such are gone. I have lost 10kg and returning to my younger normal size again, feels good. Still want to get fat% down and then I'm happy.

Good to hear, Bernd. I need to find my pull up bar and exercise while I'm busy quarantining.

I'm trying 16:8 intermittent fasting. Three meals a day.

I am doing two meals the first day, it is quite interesting for hungry and relaxed I am. I will eat at 16.

if the hunger starts feeling like too much, drink caffeine free coffee to suppress the feel

May as well drink sludge.

the point is that coffee lowers tye levels of grelin which is the hunger hormone

I found drinking caffeinated coffee helped avoid hunger pangs, though doing what works for you is easier.

try out green tee

So prior to starting this my freezer was stocked up with several litres of berries and some vegetables, I can't have them there forever so I need to add them to my meal now. Pic is yesterdays meal.

I was happy to notice there was clear progress in my body picture from when I started, fat belly is almost gone. Almost exciting to see how the body will look like when I get the fat% down a little more.

 

 

Thanks friend, I hope you make it!

 

 

Have you tried doing 1 meal or 2 meals? I think it gets easier the more you do it and get accustomed to it, especially when you eat good food. I notice if I eat bad carbs like doing a cheat day of Burger King, the next day is difficult to stay fasting due to hunger.

 

 

I also add a teaspoon of MCT-oil to my coffee, afaik it should not kick you out of ketosis or fasting and helps combatting hunger feels.

 

 

I love green tea but there is that one ingredient (I forgot its name) in it that does something to my stomach if I drink tea on an empty stomach, it can give me this complete hangover feeling and need to puke.

How long have you done omad? I ate 2 meals yesterday. I did 24h fasts a few times last year. 16h makes me quite tired as well but I guess the body gets used to it so

 

Funny thing about not eating is how I'm suddenly chugging water all day.

 

Around 5 weeks, did twice a +77 hour fasting period (77h & 75h) and sometimes a 48h fast. But there has been a lot of parties like a friends wedding that meant that I was drinking and eating badly the whole weekend, taking me back almost a weeks progress.

 

Your tiredness can be because of lack of salts or something, when fasting you need to eat oils too that carry you through. Try adding himalaya salt to your water.

 

If you are drinking water, don't drink too much, drink only when tirsty, you will be pissing out all the minerals in your body and dehydrating yourself

why do the extremes like 3 days no food?

 

its so much easier to just change a few, small things and keeping them in everyday life

 

its like practising instruments, doing a 8 hours of practise once a week gets you nowhere compared to practising half an hour every day

 

Read up about what health benefits fasting for 24 hours, 48 hours and 72 hours brings to your body.

long term fasting activates cell autophagy, causing unfit and damaged cells and cell organalles to be recycled into functioning ones

 

It is one of the best things you can do to slow down biological aging

24 is easier once you get the hang of 16/8. I did 16/8 for about a month, then a few weeks again this year. I felt amazing and my poops were better than ever.

The few 48 hour fasts I did were horrible, and not because of the pangs, rather because I had diarrhea every time I broke my fast. No matter how small or slowly I ate, it was always diarrhea.

I read 16/8 and instantly thought it'd be a proggy time signature

r8

i r8 6/8

Lost another 3 kilos, am at 66 now.

All my fat is gone and I could start to work out but I actually like this low weight, it has never been easier to cycle up hills and I literally never get exhausted.

 

t. lives on hill

Looking good!

 

Very nice! I am slowly following up. Can't wait for it when I get under 70kg too.

However, I was forced to drink this weekend so progress was halted for now, but no worries, I'll be back on track the upcoming week again.

Cute forest fren :3

post pics

 

Well sure, belly is almost gone now.

based bulls

 

also nice tits

I would like to see some injury statistics on that sport.

I didn't find me keys so I ran to the supermarket instead of cycling.

Way back and forth was 30m so I probably burned around a BigMac of calories, crazy how much energy these fuckers contain.

 

 

On my way there I quickly passed by a group of 3 turks and the one closest to me tried to stretch out his arm to prickle my belly with his finger when I was approaching them and I dodged his attack last second mid-air even looking at them and then his friends laughed at him.

 

 

Wtf???

turks being turks, easy to deal with them tbh just be more alpha

 

Are they homosexuals or why did he want to touch your belly? Were you without a shirt?

he was trying to act cool/funny infront of a wimin by causing trouble to a stranger

 

don't you understand basic turk behaviour?

 

No, I am not familiar with subhuman caveman behaviour like that, here you are left alone. Only drunk people during weekends or some total narkoman could cause anything similar, but they wouldn't be tickling your belly either.