Last time: Comfy Rules:
>post thinspo
>make america thin again
>stay hidhratted
FAQ:
>pastebin.com
Low Calorie Food & Drinks List:
>pastebin.com
Model Diet Manual:
>imgur.com
Groups!
>MyFitnessPal: "Veeky Forums friends"
community.myfitnesspal.com
>Lose It!: "Veeky Forums friends"
removed by mods :o( SOMEONE MAKE A NEW ONE PLZ
Other urls found in this thread:
twitter.com
imgur.com
twitter.com
Friendly reminder
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...
Nate Miyaki – Physique and Nutrition Specialist
Track your food intake.
Track your calories and macronutrients the first few weeks of your fat loss phase. Here's why:
Education From a qualitative perspective, you'll identify the highest-level habits you can improve to get the ball of fat rolling in the right direction (off your body). From a quantitative perspective, it'll show you how the typical foods and meals you eat impact your average nutrition numbers. You can then adjust portion sizes in order to hit your target fat loss numbers.Awareness It can show you the difference between "health" foods and "fat loss friendly" foods. Yeah, nuts are healthy, but if you're taking in 1000 extra calories a day by nibbling on them, it'll be difficult to consistently get into that calorie deficit necessary for fat loss.Objectivity and accountability If you aren't losing fat and are only hitting your target numbers 80% of the time, you need to bump that average up. Fat loss requires discipline and consistency.Fine tuning Sometimes subtle shifts are all that's necessary to start the fat loss process, or to keep it progressing. Some people will jump to extremes when it's not necessary. Maybe all you need is to cut your carbs down by 10% to spark some fat loss. By tracking, testing, and assessing, you can do that instead of cutting your calories in half and carbs to zero, then suffering all of the negative metabolic and hormonal consequences of those extremes.
Food tracking isn't something you need to do indefinitely. The whole point is to teach you enough about nutrition so that you can eat more intuitively while still reaching your physique goals. You'll soon know the numbers of your typical meals and will be able to eyeball portion sizes.– Nate Miyaki
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TC Luoma – T Nation Editor
Improve your insulin sensitivity, starting with your next meal.
Okay, improving insulin sensitivity might not sound like a tip you can use right away. It sounds like some painstaking process that happens over a long period of time, like getting better at playing violin or hacky sack.
But you really can improve your insulin sensitivity right away, and at the same time coax your body into losing fat. Plus, when you do improve your insulin sensitivity over the long run, it's possible you may not have to ever pay attention to fat loss tips again because you'll have set your body up to stay continually lean, even in the face of future increased calorie intake.
Quite simply, insulin sensitivity largely determines how lean you are and how muscular you are. It improves the way your body partitions energy so that food calories are preferentially shuttled to muscle instead of fat. If insulin sensitivity is poor, you might look and feel squishy, or you might be reasonably lean everywhere except for a layer of overflowing fat around your waist that reminds everyone of the miniature volcano you once made for a school science project.
So do as many of the these insulin-sensitizing things as you can:
Take 2 tablespoons of vinegar before bed and/or use it as a salad dressing.Taking it before a meal can raise post-meal insulin sensitivity by 30 to 40%.Sprinkle 2-3 teaspoons of cinnamon into your breakfast oatmeal.It slows down how fast your food digests and reduces fasting insulin levels.Take 1 teaspoon of psyllium (found in Metamucil) twice a day.Researchers found that using it for 8 weeks reduced all-day blood sugar levels by 11%.
Take 4 to 6 capsules of cyanidin 3-glucoside (Indigo-3G®) before dinner.The insulin sensitizing effects of this naturally occurring substance compare favorably with some insulin sensitizing prescription drugs.Take a combined 3 grams ofDHA and EPAa day.Fish oil not only makes cells more sensitive to insulin, but also reduces the secretion of insulin by the pancreas.
There's one more thing you can do, too, but it has to do with how you eat, rather than what you take with your food. When sitting down to a meal, make sure you eat some protein, fat, or vegetables before you take even a bite of a "starchy" carbohydrate. Studies have shown this practice leads to significant reductions in post-meal blood sugar levels, simply by slowing down the digestion of those carbs.– TC Luoma
Can you stop being autistic here, please?
lol
this is the biggest bullshit, snake oil, garbage, Ron's Checkout magazine crap info I have ever seen.
Dani Shugart – T Nation Editor
Don't purchase what's obviously a problem.
If you can control yourself with foods commonly known for their physique-wrecking qualities, and you're generally lean, then knock yourself out. But if you can't stop overeating a certain food, then keep it off your grocery list.
People say that removing something from your diet only makes you want it more. Of course! But maybe that's the psychological struggle you have to overcome in order to learn how to go without it. And it may sound crazy, but you can't eat what's not there. Even if it's on your mind a lot.
This period of going without your favorite snack is a great time to find alternatives that hit the spot. Do they have to be textbook nutritious? No. You don't have to snack on raw broccoli to lose fat. But they do need to be better than what you were eating. Don't swap your bag of Fritos for Doritos. Try something else that has the main flavor quality you're after.
Is your favorite snack salty? Wrap a couple slices of deli meat around some pepper jack cheese or smear some guac on a popcorn-flavored rice cake. Many nutrition pros will say these aren't perfect choices. Rice cakes for instance have "empty" calories. But if those 35 empty calories (topped with another 100 calories of something else) can replace the 900 calories of what you were going to eat instead, it's a step in the right direction.
What if your favorite junk food is sweet? Find a sweet alternative. Mix chocolate protein powder with Greek yogurt and a tablespoon of chopped nuts. Or consider an apple. They're okay.
Don't like these suggestions? Not a problem. There's an endless amount of alternatives if you're creative enough and willing to stop spoiling yourself the way mommy and daddy did when you lived at home.
This is not your personal blog.
Go to the store and walk past the stuff you know you'll over-consume. This goes for alcohol too. Wine has become the cliché indulgence for stressed-out middle aged women, just like beer for men. So if you're overweight and you drink excessively, abstain for a few months. Yes, it'll suck and you'll feel "deprived" but expect that. Embrace it so that there are no surprises.
That's exactly how exercise is. If you're not used to physical effort, working out sucks. You feel "deprived" of comfort. But discomfort isn't always a bad thing, and life without it makes us unable to cope with common things that shouldn't be hard. Like avoiding donuts or making it to the gym.
To succeed, you must endure the unpleasant feelings that come along with learning anything new. Train yourself to handle them and they'll stop feeling unpleasant. Eventually you'll look forward to all the better alternatives.
Big warning here: Avoiding foods you overeat doesn't mean intentionally slashing your caloric intake. That strategy will make you ravenous and likely to overeat later on. Start with simple swaps, get satisfied on better alternatives, and quit paying for things that make you fat.– Dani Shugart
Aww man can I be autistic a little more please?
>>Model Diet Manual:
>>imgur.com
mate please stop
Post goals and stats so we can bully each other into success
Also, how often you guys are here because I rarely come to this board desu
Its always full of whining faggots and people asking the same ol shit
>1.7
>45kg
>get into healthy territory
>corset training
>get a nice fat ass ;_;
>186 cm
>57 kg
>a non-shitty jawline
>thinner arms
>looking better in clothes, maybe start wearing dresses more
>hopefully keep my health and energy, won't go below 16 bmi (even if bmi is bull)
around 64-65 kg now due to le holiday binging lmao I feel flabby as fuck
Goals:
>163cm
>48kg
>Get my flat tummy back
>Become and stay petite while others around me eat and binge drink themselves fat and ugly
Current stats:
Current:
>5' 11" 145-lbs, m
Goal:
>145-lbs but stronger, not Veeky Forums but approaching ottermode.
I might go lower but my waist is a 29" in jeans and 28" is as low as it goes most places I shop. So I don't want to go below 28" and get into some difficult shopping situation.
57kg @ 186cm, jesus
>186cm
>85 kg (15%bf)
>Strong jawline, small waist, thicc hips, ass
>15" arms
>Just left the "overweight" BMI range and into the "normal" after dropping from ~95 kg
In losing weight I'm back down to a 29 inch waist and looking much, much better. I have wider hips (fits my taller frame fine) but a huge ass from years of plyometrics, basketball and squats. Losing weight has made everything better proportioned and I can finally start looking good in skinny jeans again. Achieved this in 2-3 months, looking forwards to see how far I can take it. It may not be 100% effay, but the thinspo mindset has definitely changed my outlook to some degree.
Goals:
current
>185cm
>97kg
>can just see jawline
>fat thighs
>love handles
goals
>70kg-80gk
>noticable jawline
>normal thighs
>no love handles
yeah it's pretty unrealistic, and more of an "ultimate goal"
right now i'm aiming for 60, which is what I used to weigh before
Current Stats:
> 5'7''; 115 lbs, 21, F, Generally chubby and gross.
Goals:
>Stay the same height, 99lbs, Stay Female, Be Attractive or invisible whichever comes first.
I finally got a thinspo bf and he wants to gain weight :( I keep telling him he is perfect but he says he hates looking like an anorexic
that's prolly not gunna end well if that goes on, dude
compromise?
He says he likes what I look like, I'm pretty slim and I gym, so I might advise him to go ottermode if hell be happy with that
ilu frof
Thinspo did this to me.
Hello after many months /thinspo/
Just wanted to thank you for helping me lose weight,went from 75kg to 52kg quite fast
I have my dream bmi of 16.9 (177cm 52kg) and clothes look fucking perfect,also my life changed a shit ton because my confidence was boosted
Thanks again
Stay strong and tread carefully,eating disorders can be quite a pain
how do i /thinspo/ when i'm in college and therefore don't have a kitchen/am on a meal plan and can't eat spicy food or milk (a lot of times the meat has some sort of dairy on it and the tofu is spicy)
19yr old female currently at 115lbs at 5'7 and wanting to get down to 100lbs or at least have thin legs because that's where I carry all my weight
calories in
Veiny arms are fucking disgusting, what the fuck.
you take that back!
opinions differ, i personally love them
Should I increase intake when sick? (probably cold)
Don't really have an appetite so it doesn't make much difference mentally, but I thought I could maybe be sick shorter or something
500 kcal a day, but I take supplements so I'm missing mostly just protein and general energy, on the other hand that is pretty low
Maybe there's no point
Really, I always thought they're pretty cool
>5'7"
>191 at last weighing
>130 or however low gets me a totally flat tummy and a nice waist.
>Being healthy and happy.
Are you the ugly one or the one on the right?
You probably should increase your energy intake, it will definitely help.
change the composition of your food to fruits and veggies. And yeah, increasing your calories can only help. But fruits and veggies are basically crazy medicinal with thousands of undiscovered medicinal compounds that do all kinds of miraculous stuff so at the least that would help.
the style, body amd aesthetic of this guy are ultimate goals twitch.tv pondelinp
Are you me?
Quite similar but I've a bit of fat on my abdomen and thunder thighs. I hate it.
post cute boys with stretchmarks
>tfw ive always been quality thinspo
>have pectus excavitum
is this a bad goal body? or should i stay skelly?
The thing I love about this thread is it encourages me to experiment with just how little food I can eat.
That's not a bad body goal but more Veeky Forums than /thinspo/ imo.
I have some fat on my gut and thighs, but I have no breasts or hips so I need to be incredibly thin to not look fat. Looking sort of like Freja is my goal.
this is my body type
i started gaining muscle and i look exactly like this have always had super high metabolism
>always had super high metabolism
Translation: I've always eaten very infrequently and have yet to realize this is something chubby/fat people fail to do.
You can eat as much pizza everyday if its your only meal of the day.
Went through some depression lately and I didn't eat anything for almost 2 days. Hit a low of 116lbs at 6'0. My body started to break it self down and I was sore everywhere for a couple of days.
Currently eating 600 a day. Cautiously experimenting with how low I can go with that. Ate 300 yesterday because I fell asleep before eating my second meal and I didn't feel to much more hungry than usually. Did you know spinach suppresses appetite?
...
>5ft 7in
>97 lbs
>Be small and adorable
>Never have to worry about my stomach bulging
>Never have to worry about my thighs being jello
Holidays and my pathetic weakness = CW of 141 lbs. :'^)
...
I'm pretty close to that
>5'9
>105 lbs
keep working hard
...
10/10
god damn
stats
>5'3"
>124lb
>waist 26in
>fat thighs, arms, and moon face
goals
>98lb while at school but 108lb over summer so I don't get questioned by family
>ribs/hips/collar/cheek bones
>thigh gap
>smaller face
>smaller waist
...
samefagging because now that i've posted this i feel fat as fuck seeing people taller than me having the same goal weight. should i be aiming for 80lb or something, damn
ITT: sick and depressed inspo
Nah start with 98, and see how you like it. A bmi of 14 (which is about what 80 would be) is probably extremely unhealthy. I'm at 16.5 right now, and I wouldn't go much lower. 98 is a good goal, and you can always change it later.
I'm in a similar situation, he's about 6' and recently went from 120lb to 140lb and wants to get to 145. I don't tell him to stop because he was at his lowest weight when he was depressed and it feels wrong to tell him I liked how he looked then /:
At least him eating so much around me makes me want to eat a lot less.
>At least him eating so much around me makes me want to eat a lot less.
Watching people eat is seriously disgusting. Even if they chew with their mouth closed like sensible people, it's still gross.
ding ding, you got problems!
Yeah a few. I know, thanks.
...i'm pretty sure it's been established that most of us have eating disorders?
>follow diet linked in op
>bike to class
>horrible massive headache i've never felt before
I'm not dehydrated. I'm pretty sure it's related to the diet
Probably because you don't have enough sugar in your body.
>slice of whole grain toast for lunch
>serving size: 1/12 of loaf
>servings per container: 12
>there's more than 12 slices in the loaf
this shit pisses me off so much, label your servings properly
>Eat Croutons
>Serving size: 2 tblspn
How many Croutons are in a tablespoon?
like 2, unless they are crushed. They should be weighted
>tfw chest gap
>nice fat
>are you the ugly one or the ugly one
i'm not the person you're replying to but i think the big nosed boy (rightmost) is quite cute
wtf is a chest gap
is eating only one meal a day /thinspo/?
gap between the chest muscles, often find it males with beta genetics
compared to this where the chest muscles insert much further in/closer to each other
>be me
>food scale
>always know down to the thousandth place how many calories I'm eating.
You can get them for as low as 15 dollars on amazon.
Ahhg I dunno what to do. Myfitnesspal says I can eat 1500 calories but idk what to eat.
>176cm
>54.5kg
>33-24-35.5
>Goal weight 52kg
>Goal measurements 32-23.5-35
I see everyone with tiny goal BMIs but as soon as I get below ~17 I start having health problems :( I made it to BMI 15.5 once but I had to gain because I was sick and I didn't even look "too skinny" yet.
>5'3
>56kg
>goal of 48kg
>thigh gap already incoming
>have ridiculous hip/waist ratio that is looking even hotter as I lose weight
>doing high restriction at lost 10kg in the past two months
we're all gonna make it skinnyfriends
ID on the boots of the guy on the left anyone?
can bareley make out anything. I know they are SLP models so maybe SLP
damn, we have almost the exact same stats and my thigh gap is looking extremely far in the distance, i must have a shitty frame/weight distribution.
I'm 90% hips, if I stand with my feet together straight I have a gap from the bottom to about half way, oddly exciting watching it get bigger.
i had a thigh gap when i was at 23 BMI. Its not a real good way to indicate sucess
agh, I'm so jealous. I feel like all my fat is in my thighs and face.
yeah, I think my hips must be narrower than normal or something. it looks bad now but i hope it'll look good once i get down to a lower bmi.
>180 cm/ 5' 11"
>54 kg/ 120 lbs
>build some muscle mass
>lose whatever little fat I have
>slim down calves
>learn to fucking run
this thread
kek
>>Veiny arms are fucking disgusting, what the fuck.
lool nah women love them
>someone suggesting that you can out-exercise a shit diet
>going to Veeky Forums to get skinny
>Myfitnesspal says I can eat 1500 calories but idk what to eat.
bmr/tdee calculators are always wrong
not really, people just shouldn't add activity unless they actually do a ton of activity.. ive always kept mine on sedentary even though I move at work and workout
Will doing squats give me fat legs too? I know target exercises are a joke but I seem to build muscle extremely easily on my legs and I really need it on my butt instead.
Strongly disagree with that, but then again I'm into feminine lanklets
>Strongly disagree with that, but then again I'm into feminine lanklets
yeah you're the outlier, most women don't want what you want, and if they do, they tend to grow out of it
>Will doing squats give me fat legs too?
sorry i missed this in my previous reply. whether or not you should squat depends on where your vastus lateralis inserts. if you have a high insertion, then light squatting is a good way to fill out skin, but if you have a low vastus lateralis insertion, i would recommend avoiding squats entirely. i can elaborate on this a bit more with pictures showing the difference if you want but i'm too lazy to find two different pictures atm.
if you have a gym membership, i'd recommend straight-lgged or romanian deadlifts or just plain deadlifts instead. you can also do either of these with dumbbells instead of a barbell. glute bridges and glute ham raises are good too, or you can substitute glute ham raises with hyperextensions.
Could you post pics explaining what you mean about the insertions? I have a similar problem to the person you quoted. I completely quit any leg exercises because my thighs bulk incredibly easily.
I did squats once a week for about 7 months and went up a size in pants and down a size in shirts while maintaining the same weight :|
It wasn't even lifting, I was only using a 30lbs bodybar.