How do you guys cut effectively?

Cardio
It's not a meme

start with an aggro IF + PSMF, transitioning after week 2 into a standard ketogenic diet.

lifting becomes depressing because of no carb'd up energy so i do more running (which is surprisingly good on keto).

Have you tried clen in a cut? Was it good? Im thinking in using it in my next cut

Skip breakfast.

Also known as intermittent fasting

I had a giggle

Didn't believe in Keto till I tried it last year. It's my only way to cut now

Where's the amphetamines and cocaine?
Pussy

meal planning

don't be a fucking fattass you fatty fatty fat

Hot sauce bitch

Cutting food is so fucking bland, but all becomes bearable with some siracha. Gets me through everything

To add to this, lots of water helps to feel more full. I always drink at least three glasses a water every meal. IF is also super easy if you model around school or work hours

>no but pictured
>brapp
Youre just overdoing it user slow the fuck down

Is eating a calorie deficit not enough?

ECA when I want to get it moving

This, especially IF and meal planning

IF??????

Yep, I cut hard with keto after bulking to make weigh ins.

>not just using meth
Fucking pleb

>falling for the cutting meme instead of perma bulking
stay weak dyel fags

Hey guys, I'd like to ask you something.
I have a serious anxiety issue, should I try ECA? Or it can get even worse?
I've been dieting and doing cardio regularly, btw.

Intermittent fasting.
Short explanation you don't eat breakfast.
You have your first meal several hours after you wake up, supposed to help you eat larger meals while keeping macros the same and can also help with growth hormone production (I've heard?)

Depression plus poverty is a fine way to cut.
Can't eat much when you barely leave your bed all day. Can't eat much when there isn't much to eat.

dexamphetamine.

not even joking.
take 5mg for 4 hours of no appetite.

You're not going to see elevated GH by just delaying breakfast by a few hours.

Alright, redpill me on this shit. I've tried the keto meme a couple times a few years ago. Always did The Anabolic Diet™ with 1 or 2 cheat days a week. Pretty sure I did it wrong anyways and ate too many calories in addition to partying every weekend. Needless to say I didn't have much success with it.

So assuming I'll do it right during this years cut - can I expect something from keto or is it truly just a meme?

t. delusional fat powerlifter

I've been combining keto + intermittent fasting on a deficit and usually can cut 3 pounds a week. I do this for weigh-ins combined with extra 30 mins of a cardio 5 times a week.

Have to be very meticulous about the macros though. I'm at 10% carbs, 20% protein, 70% fats.

kill yourself bitch, then you won't have to fight for the "willpower" to do anything.

Expect nothing from keto if you can't commit to more than a couple of weeks without fucking cheating. Cheating delays adaption and prolongs carb cravings.

>combining keto + intermittent fasting
Why is this so common?

Back when I did 'keto' - or lets say low carb, because there's no way I was ever in ketosis - I felt really good in general, but lost stength really fast on everything but deadlifts. Plus I always felt extremely thin and tiny. Do you strungle with this when doing an actual keto?

I wasn't 'cheating' 1/2 times per week, because I couldn't commit. I did it, because that shit is actually recommended when doing the Anabolic Diet™ for >insulin peak and >maximum growth on weekends. I didn't like the cheat days at all. I looked like a disgusting bloated blob and felt like I could burst any moment from being so full. Makes you feel big, but incredibly fat and uncomfortable.

willpower

Strength takes a couple of weeks to return to baseline on strict keto while your muscle tissue are building FFA-specialized mitochondria.

say that to my face not online and see what happens

First respondee here. Do I feel week on lifting? Yeah, I have reduced strength, but I take a pre-workout black coffee and a caffeine pill for the hell of it. I alternate between swimming butterfly stroke or climbing 200 floors in 30 mins for my cardio though. I feel I eventually get strength back 3 weeks into it.

I don't do cheat days like right now. I have weigh in Monday and I'm now 5 pounds under my cap. I'll prolly still cut down back into the high 170s then bulk again. Goal 185 for now. Back at 190 now.

What will happen? Will you somehow lose weight? If not point stands.

Is if based on eating as much as you want but only in a window?

> keto
Carbs are the least filling macro (also the only non-essential one, but that's a different topic). Have you ever eaten a whole bag of chips but you're still hungry? That's because not only are they carbs, but because they're starchy carbs. With keto (or low carb 50-100g like I usually do) you're getting filled up well by protein and fat, and also by the one type of carb that IS filling: fiber.

> intermittent fasting
Ghrelin the the hormone secreted by your body that induces hunger. The thing is, it only starts to be produced 1. when you're REALLY hungry, or 2. after you start eating. Yeah, you read that right. Ever noticed how if you eat breakfast you might be hungry 1-2 hours later but if you skip it, you won't get hungry for hours? That's the ghrelin. I've had friends scared off by the name "intermittent fasting" because it sounds like intense, but the ironic thing is that most of these friends had done it by skipping breakfast regularly. Anyways, by delaying your eating to a later time in the day (usually the last 8 hour window of your day), you eat more food in a smaller window of time and feel more full.

So together, both of these 2 methods make you feel a LOT more full. And that's what leads to a successful cut. Another thing I've learned is keeping busy; in times of my life when I didn't have much going on, if I tried to cut all I would do is think about my next meal and look up food porn. Keep your mind off food! Pick up a hobby!

What's your guys' average cals you eat per day?

I'm autistic, so I forget to eat if I don't remind myself

Can you take whey protein when doing keto? I've heard it can spike insulin almost as much as simple sugars. Is Casein any better? Maybe hemp protein?

People have already mentioned more or less everything I do, but I'll chip in anyway.

First, I plan meals in advance. I have a rotating weekly schedule that I add to and remove from whenever a meal gets boring. Planning things out allows me to calculate my calories well in advance, and I can have a few more calorie-dense meals, and a few less. It's why I plan week-by-week rather than day-by-day. 10,500 calories a week is more flexible than 1,500 a day.

Cook everything. I don't eat anything pre-packaged. Everything I ingest is something I make personally, even my drinks. It makes snacking virtually impossible, and gets you into a schedule, which leads to my next point.

Eat at set intervals. Whether it's IF (which I do, mostly because it fits my schedule) or not, set times to eat and follow them. It's a lot easier to resist snacking or binging if you know what you're going to eat and when, because you can just look forward a few hours.

Low calorie foods. Can't emphasize this enough. When you eat things like chicken, rice, green vegetables, etc, you can eat *massively* more than otherwise, while still staying under your calorie limit. It also means that when you switch from cut to bulk, you don't have to eat *more*. You just eat more calorie-dense foods. Very, very helpful, that. Once you've spent a year eating more or less the same volume of food every day, it takes literally zero effort or willpower to stick to it, and you can go from cut to bulk basically at will without ever feeling deprived.

Hmm... what else...

Oh right, coffee. I don't eat in the morning. My first meal is lunch, than dinner after work (I bring lunch and dinner to work, and eat dinner before heading home), then a third meal an hour or so before I go to sleep. Coffee helps maintain that. It wakes me up, and also reduces my appetite in the morning. I generally also have tea with lunch, but no caffeine with dinner or my before-bed meal.

I dont like to take ECA stack if I know im going to have to be interacting with alot of people. Definately makes me more anxious and standoffish. Last time I went to work someone asked why I was being such an asshole.

Nice to know, thanks brahs. Will maybe give it another, this time serious, attempt, because I always felt like my body did respond very good to extremely low carb.
Anything you can recommend to target the empty/depleted feeling?

So doing both is just a method to avoid hunger? Because that was never an issue for me when going low carb. After the first 1-2 days, I could go a day without eating and not get hungry at all. Infact, since I did low carb the first time I barely get the hunger feeling ever anymore. Only when I've not eaten for 20h+.
So there's no other benefit to IF if hunger isn't an issue for me?

Cardio

Drink a lot of water

Go to bed early

Space your meals properly to avoid hunger

Let yourself eat one bad thing a day, not a whole meal but a snack. Like ice cream or something. It won't kill a cut and it will make it much easier to mentally maintain.

Yes.

The presence or amount of insulin in the blood is not the determining factor of ketosis (although elevated insulin does inhibit lipolysis). Ketosis occurs when liver glycogen is depleted beyond a certain threshold and gluconeogenisis + dietary carbohydrate is not sufficient to refill it, so the liver starts converting FFAs to ketones. Low-carb whey isolate is fine.

Combination of IF (18-22 hour fast everyday) and eating on a caloric deficit. Head into the office around 3-4 use the office gym and then eat.

One thing I notice a month into pure keto + IF is that there's a little bit of difficulty eating more than 2k calories. As I lose weight I usually eat less too, but I supplement with Whey and vitamins for electrolytes.

dude ice cream is the worst thing you could possibly eat, even as a snack.

try low fat yogurt or a some healthy cinnamon apple oats, fuck it mix the two and its still better than ice cream

I'm basically staying at home until march, atm I only go out to go to gym or the market. I don't even talk much to people during the week. Still I suffer from overthinking all the time, what concerns me the most about taking this kinda stimulant.

Not him but these really help keep my sanity in check

Yep, they're to avoid hunger. Just wondering, if you're having no trouble with hunger, why do you want to cut more effectively? That's as effective as you're going to get.

Keto+Dexedrine/Ephedrine combo.

Strict 23hour IF
Morning exercise 6 days
Constant activity
Black coffee twice a day
Gallon of water
Tabata protocol full body circuit before eating and Strength training after eating on T/TH and MWF respectively.
Good nights sleep

As opposed to just cutting calories? Idk, I like the idea of having an active starting point to my cut, where I make an actual big change instead of just eating less. Completely changing my diet is a good way of doing that. Plus the immediate water loss. It's this 'ok, shit is starting NOW' that I like. Simply eating less also makes it easier to cheat, I feel. When doing low carb you just know when you've fucked up right the Moment you've touched the food.
Also being on low carb always made me feel different in general. Not having to worry about cooking and eating again, not being completely bloated, not shitting all the time, no major differences in blood sugar, etc.

So, Tl;Dr: I like to have a clear cut cutting phase.

This is part of what attracts some people to big dieting and exercise plans.
Why the scammery is so big and profitable.

People WANT to feel like they are accomplishing something. They like feeling different and instant results and instant feed back.

Simple stuff is easy and forgettable and most people on some level don't believe it's doing anything unless it's a big instant change.

I think that's why crash diets and major workouts that slowly teaches people how to better eat and better keep themselves fit and good health habits is key to long lasting health.

Taking control of the yo yo diet and yo yo fitness that people tend to do. Building a lifestyle around controlled yo yo dieting and yo yo fitness.

Those times when they are simply ready to give up on dieting/eating better and exercise? Slowly put the idea of casual dieting and casual maintenance in their heads.
That will slow and even continue the weight loss and slow and maybe even improve the fitness of the burnt out and terminally lazy. .

What kind of work do you do?? It makes me a little too anxious to study very efficiently. If give it a try though, it might work really well for you. Eat a meal before you take it, supplement with theanine

Very good point. That's why I did that stupid Anabolic Diet back then, because it provided just that. It's sad that it leads to all this scammery and false hope, but I can absolutely understand why people fall for it or want it. Especially since lifting itself already requires so much pation.

I just eat filling food. Milk is literally a god send as well, even though it's pretty high in calories, it keeps you not hungry though because of all the fat.

>t. delusional fat powerlifter

WHOLE MILK
H
O
L
E

M
I
L
K

Yohimbine works okay for me. Have to do HIIT for it to have any effect on me though. Tried Clen, but it felt underdosed and can't find a good seller since no one seems to sell it anymore.

me too, mostly because I cut with a large deficit and it's hard to reach my protein macros otherwise

my first meal is dinner.

you guys are doing some weak ass IF

Intermidate fasting plus calorie counting strong will power in the morning get to big satisfying meals get to go out and eat at restaurant with freinds it works very well

>ginger

lower than subhuman

This actually works for me. Skip lunch regularly because I can save money and don't have to move.

Implying i dont i got used to it i am never hungry in the morning lots of water and black coffee.i do it so much breakfast know just boggles my mind

IF should really be part of the sticky. That whole just eat your macros and stay under your tdee really slowed me down.

homo or salty bitch?

dude you can BRRAAPP any time there's a pic of a girl

get with the times

Mfw want to cut but don't want to lose any muscle

roids

Scissors work best unless you are cutting meat.

ostarine to keep strength gains, and just not eat as much food.

Just eat perfectly and you can get back whatever you lost in like a month.

This bitch with spaghetti arms again, you can keep on posting her it changes nothing about the fact that her frame looks like that of a bulimics

Then go to /hm/, cocksucker.

b...but long term health fx

Idk, I used to be skinny my whole life then put on 55 lbs. I'm pretty comfortable where I'm at, but if I cut my lower half of my torso would be a ton more defined. Eh.. I like filling out my shirts lol.

Just bought $200 worth of DNP. Bulking and dieting are gonna go so much quicker

>dude ice cream is the worst thing you could possibly eat

Do you even bulk?

That was obviously a queef you dumb cunt!

Siracha is pleb tier, just so you know

>don't eat more than 3 meals a day
>make sure they stay under 700 calories each.

it's real easy

>ginger michael jackson with tits

lol what? I'm living in Thailand and we use siracha over here

Intermittent fasting. I used to eat in the mornings even when I wasn't hungry and then I just kept on snacking and snacking.

>Wake up at 8
>lunch at 13
>gym around 18
>dinner after gym

It's just so fucking perfect. When I eat, I can eat a lot of "what I want" that really satisfies my hunger. It makes me not even want to snack througout the day.

In some cases if my blood sugar drops, I eat banana/quark before my workout or before bed.

no? why would bulk mean = gain useless amounts of excess fat?

you only need slight caloric surplus to make the most out of ur gainss

IF
KETO
fasting
cardio
yohimbine
cold therapy

cutting has never been easier.

EC Stack
Diet soda
Weed
fapping

This is basically it, but the three main components are keto, cardio, then IF.