183 cm tall

>No diea how much 2 of those have
too much

I see, so I just need to try harder.

It's usually like this for me:

brekfast - 1 sandwitch with ham.

at work: 1 sandwitch, 1 banana/light yoghurt

home: dinner, for example rice, chicken, some sauce, maybe some veggies, all in all 400g

1 sandwitch at 20

2-3 beers or 2-3 drinks at 21 every 2 days

If I don't eat I won't have strength to work, have fun with my gf or do random daily stuff.

How do you know? Have you ever tried it for more than 2 days?

Yeah, so in the morning when making your sandwich take the bread and weigh it separately and then add it in MyfitnessPal and then take the ham and do the same. Repeat this for anything you want to eat/drink. Of course you don't have to weigh everything for example your beer bottle you can just scan the barcode with MyfitnessPal and add it like that

Focus on spreading out your meals then, and eat healthier foods, aka avoid junk food. Also, start taking the following vitamins daily: D3, Omega 3, Zinc, B6

Ah shit, I'll do it. Looks like a solid piece of advice. I hope it helps because I suck at trying to get myself Veeky Forums with guides.

Why do normies with no idea about diet always seem to list their meals like this? What the fuck is in the sandwich? How much sauce? You're entire mentality is "ohh that looks healthy why aren't I losing weight?!" die normie

It gets easier after the first week or so, don't fall into the temptation of giving up. Also avoid snacking at all costs, any piece of food that enters your mouth has to be logged in MyfitnessPal, just get yourself used to doing it

No I didn't. I don't want to starve myself though, there are millions of people who don't have to starve themselves and are slim.

I try to eat every 3-4 hours.

Well boo hoo I fucking suck at this, tell me something I don't know.

I'll do it. Like I said I'm desperate.

Stop being a fucking sandwich sucking bitch and eat right.

If you're still feeling sluggish then I suggest improving your sleeping schedule, make sure to get at least 8 hours sleep every night. Another great way to boost energy is to pick up some form of cardio

I am the same and around 78-80 constantly. Change what you eat. Rat less meat and dairy also cut out sugars completely.

The fuck are you drinking every 2 days, just drink weekly you alcoholic.

You're not starving yourself. You're not starving until your body is forced to burn muscle / organs for energy. Sounds like you've got plenty of fat reserves so you won't starve for several weeks. You literally have no reason to eat. Fasting is good for your brain anyway, and it teaches your mitochondria to be more efficient on less blood sugar, kind of like training in the mountains trains your body to use less oxygen.

But hey, you said you were desperate. I guess you aren't as desperate as you make yourself out to be. Hunger isn't an emergency, especially when you're 88kgs. Btw your diet is shit. Try eating some vegetables and cut out the grains and yogurt that surely has added sugar and the beer. Slim people aren't eating like you, thats why they're slim and you're not. You're a fat fuck because the concept of not eating is so alien to you.

>Started eating 1 meal a day
>Very low on carbs and fat
>About 800-1000 kcals
>Drinking lots of Water
>Do cardio

Lost about 1.5 kg in one week apart from water weight.

It's not that hard

What you're proposing is short term.

I want to change my diet so thay I'll stay slim.

IT's just buns with ham and tomatoes or cucumbers, no butter etc.

im also 6 foot but i weigh 94kg

lift some weights cunt

It's nearly impossible for me to hit the gym in the next 1,5 month unless I want to skip sleep. I got too much work, too much stuff to do after work and I still need to spend time with my gf.

Anyway, thanks for the app advice for the user that posted it.

>day two of no sandwich
>craving my sammy
>need those hammy buns
>haven't had my usual fifty sandwiches
>bit wife's ass thing it was a sandwich
>police escorted me away from 7/11 because I wouldn't stop staring at the sandwiches

It's really not a difficult concept. I don't know if you're being intentionally obtuse to protect yourself from the truth that you're fat because you eat too much. It really is as simple as put down the fork. You're trying to make it sound more complicated when it's not.

Why don't you measure all the shit you eat, and then eat half of that and you're guaranteed to lose weight.

Let me tell you my diet:

glass of green tea
apple
green smoothie
sandwich with broccoli sprouts, sauerkraut, tomato
8 eggs
protein shake
celery sticks with peanut butter
plate of broccoli
supplements

Notice how there's VEGETABLES in that diet, no sugar, and no grains.

The man needs sandwiches to live dammit

>i had a healthy salad for lunch
>mfw they drizzled like 400 kcal of olive oil on it

>you're fat because you eat too much.
No I fully belive it's the only explanation.

Also, I'd never get out eggs or sauerkraut in my office because everyone would literally shame me for the fucking smell. On the other hand I can understand what you want to tell me, grains are shit, sugar is shit,

The only way this guy is gonna take advice is in sandwich form. Here goes

You're fat
Eat less
You're fat

Then don't eat anything at all at work. No, it won't sap your strength, that's just an excuse. You can't parry every advice to stop eating with "but I need my strength!". Well I guess there's no choice but to eat non-stop all day is there. Things like bananas are literally just empty calories in the form of sugar. Get your calories from fat / protein and eat some fibrous, low calorie foods (like vegetables) and you won't be as hungry.

I'll try.

I'll switch to some healthier fruits, skip the alc and eat more green veggies.

No, I'm actually noting some of this shit down.
Suprise, suprise, ey?

The lesson to take home here is: it's okay to not eat. Fasting is good for you. Hell you should even just mix in whole days where you don't eat at all just to keep your metabolism on its toes. If you combine this concept with eating healthful lean proteins and vegetables then it's very likely that you will lose weight. Google the 5 hour diet.

>I won't have strength to work

Do you work in a steel mill, are you a logger or a bicycle courier?

>there are millions of people who don't have to starve themselves and are slim

Yes and those millions evidently don't include you.

Well someone's got a bad day.

I'm sick of fat fucks coming here asking how to not be a fat fuck without putting in any effort.
Go to /fat/, or just get lipo and a stomach staple and be done with it.

you're a fool then. it's all a calories game. if you dont know how many calories you're eating you can't ensure that you are going to lose weight.

They'll still some here, just like your v card will still be safe in your pocket.

well then pick the number in between the two. fuck dude you're being dumb. count fucking calories

*come

Alcohol is fucking you up m8

dude i mentally estimated all that stuff and it's most likely over 2000 calories, even perhaps 2200 or more. that's maintenance. you need to exercise or eat less.

>apple
>no sugar
OK buddy

>tfw no abs and underweight for my height
>tfw can't get leaner despite eating less than 1500 calories a day

H-haha

time to hit the gym and start on your clean bulk buddy. Or just do any resistance exercise if you aren't already.

Calories don't matter m8-o
Just trow out carbs and SUGAR

>calories don't matter

hmmmmmmmmmmmmmm

I generally always use the upper estimates when counting and then if I find myself losing weight I just cheat a little to get back up to where I need to be.

Science says so :^)

I unironically have very little energy expenditure and I'm advanced by pretty much any gym standard there is except aesthetics obviously.

pic related, it's me a few weeks back and a bit fatter back then.
83-kg then
81kg now

my best lifts are a 280 deadlift and a 100kg strict overhead press

same here. i round up a lot to ensure im counting correctly.

oh i thought you were skelly by ur post

also i can see a visible 6 pack. do you even need to get more lean? Apparently cardio and even intense cardio is good for burning stubborn fat. but you've probably already done/ are doing that.

I look skelly with clothes on though, and I'm fairly "small" for my height

Every natty bodybuilder on youtube is usually around 90kg lean at 5'11"/6', and I'm basically on the 80kg mark.
There's no way I have a six pack, I just can sorta see some abs under perfect lighting, feels bad.
The 1h walk to the gym already kinda kills my mood for any more physical activity resembling cardio.

A lot of noise here among some solid advice.

So, according to very general calculations, you need about 2 500 calories to maintain your weight. In order to get to 70kg you need to go for 2 000 calories daily. You are overeating by 500 calories.
Whatever you eat and however many means you are having, 2 000 calories will get you that desired deficit. And 2 000 calories is quite a lot of food even including bread.

>get a digital scale
>use myfitnesspal

I used to be pretty much at the same boat as you, 183cm, 92kg or so, but after tracking what i ate and tried to have a cut diet of 1800 cals or so (inc 150-200g protein, 30g fiber, rest fat + carbs, also drinking at least 2L water per day), losing 10kg to 81 only took a little more than a month (i also lifted weights though and made nice gains).

>also i can see a visible 6 pack
If that's a six pack then I'm a box of shoes

i was exactly at same height / weight and lost 15 kgs. Do IF+calorie deficit, lift, and some cardio on off days. you fat lazy fuck

keto. or low glycemic index diet you can still eat beans and lentils but no dairy, fruit, carbs that cause insulin spike, no sugary drinks.
pasta, sandwiches, potatoes, rice, these spike your insulin levels.
you could lose weight eating those things but personally it is more difficult to calculate calories and eat at a deficit rather htan just not eat those things and the pounds melt away

if you want to stop being fat, then stop being fat

I was 38 jeans and 192 pounds on 11 August 2015.
>then I stopped taking in so goddamned many calories
I weighed 171 on 2 January 2016.
I weighed 160 on 25 February 2016.
I weighed 150 on 19 July 2016 and have consistently been in the 140s ever since.

What's more, I've been wearing 29 jeans since 18 March 2017. #FuckingMathHowDoesItWork

You're obiviously not going to get an accurate calorie estimate just hit a ballpark and make sure you burn a good amount more than you eat per day, around 500-600 calories for example.

...

Stop eating sandwiches and bread.

Use this resource to figure out how to cook and prepare meals.

Stop snacking and eating breakfast. Take up intermittant fasting and do 16/8. Eat between 1pm and 9pm. No calories at all outside that window.

Start logging everything in MyFitnessPal - this means changing your diet and routine into things that actually can be logged!

Do you really need to drink beer? If its social event then yes, if you are at home then no. Try switching to spirits with alcohol as a mixer, or red wine (for testosterone rather than estrogen).

> Use this resource to figure out how to cook and prepare meals and what to eat

sorry I forgot the link: archive.is/W3Dzv

Your two options for 'fuel' are here:

1. Sandwiches

2. Literally melting/burning your bodyfat for energy

Which option are you going to pick?

>calories don't matter

F I R S T L A W O F T H E R M O D Y N A M

When Jerry from Parks and rec was on that show?

lmao I just choked on my drink

>broccoli sprouts,

did you see Dr Rondas piece on broccoli sprouts? is that why you are eating them?

Its the top post of the year in /r/nootropics if you want a community of people growing them.

BTW a lot of people are now switching to just eating the seeds as they are just as good and less effort

cut the carbs, go for under 100 ,substitute the bread pasta and memeoats for fruits and veggies
also log everytthing you eat with cronometer; and walk around more

You forgot the mayo, ranch, cheese, avocado.

> i cant goooooo my gains goblin want lettt meeeeeee

Skip breakfast and snacks boom I just gave you half an hour. There is NO WAY you dont have time to go to the gym if you are drinking every 2nd night!!!!!!

fawwwk I cant imagine OHPing one hundred fucking kilos. do people stop and stare in the gym when you do that?

not OP but thanks this is useful for me.

I just started a cut for the first time in my life (was naturally skinny). Im doing 1500 cals and maintenance for me is 2500. Did you do different calories on workout days ?

he can have fruit post workout, thats fine as its the only time some insulin spike is good. and if he does this then he gets his fruity micros.

t. 3 portions of frozen berries in my protein shake

What was your jean size on Jan 2?

kek, this is why i love this board

mirin ur back