Fit guys come here

Im talking about mofos who go sub 13% bodyfat all year long, if this doesnt apply to you you may kindly leave

How do you control urges to stuff yourself with bagels or donuts???? Ive been on a calorie deficit for about 2 months now but every once and then I go to a dinner party and theres mufucking food to feed an entire continent, I instantly gain 7 pounds and lose all the progress I made in the week

The hunger.. and especially the boredom also pushes me to binge on snacks all the time

How do u guys stay lean????

i eat whatever the fuck i want but i run a 5k at the start of every workout and workout 5 days a week

for context im 18, 6 foot 165lb, and bench 195 and squat 275

running burns off my excess calories

eat 🐔 amd rice

i'm not below 13% bodyfat but those guys either have the strongest or the weakest mental health, nothing in between

Will__ [#2]

i eat whatever the fuck i want but i run a 5k at the start of every workout and workout 5 days a week

for context im 18, 6 foot 165lb, and bench 195 and squat 275

running burns off my excess calories

Ur 18 tho, I feel like when we were young you could eat whatever u want and stay lean cuz ur still growing and shit but Im older and I dont have time to run 5km after every workout

I run about 1 mile at the end of half of my workouts and go gym 4 times a week, and its still not enough to shred

i play better valorant when im hungry

if you did a fuckton of sports as a kid and have decent metabolism you're going to have more trouble gaining weight than losing it

Nachtel [#6]

i play better valorant when im hungry

if you did a fuckton of sports as a kid and have decent metabolism you're going to have more trouble gaining weight than losing it

I did all that and bulked the fuck up in the past 3 years without trying

All those days sitting in front of a monitor did not do me well

Like physically I look ait got like a medium athletic dad bod but I see my face being a bit rounder and shit aint coming off

WACC [#5]

Ur 18 tho, I feel like when we were young you could eat whatever u want and stay lean cuz ur still growing and shit but Im older and I dont have time to run 5km after every workout

I run about 1 mile at the end of half of my workouts and go gym 4 times a week, and its still not enough to shred

i mean if you really want to lose weight you could stop lifting, put that time into running/ BJJ/ walking on a incline on treadmill to burn calories and keep doing your calorie deficit, you will lose alot of muscle doing this but you will lose weight, after you get to your desired weight start lifting again and build the muscle back. I was 190 last summer and dropped to 160 running before I started lifting again, and now im at the same strength level I was but 25 lb lighter. Definitely a process though

Will__ [#8]

i mean if you really want to lose weight you could stop lifting, put that time into running/ BJJ/ walking on a incline on treadmill to burn calories and keep doing your calorie deficit, you will lose alot of muscle doing this but you will lose weight, after you get to your desired weight start lifting again and build the muscle back. I was 190 last summer and dropped to 160 running before I started lifting again, and now im at the same strength level I was but 25 lb lighter. Definitely a process though

Yeah I guess the answer is just keep counting calories in calories out and to burn the excess fat through cardio

Learn new ways to make chicken.
there's a plethora of ways to make healthy food not be boring af.

Other than eating healthy meals, my snacks tend to be some form of nuts, or fruit.
I do lose to a few cravings here and there. I just dont binge eat. A doughnut or two ever couple weeks wont hurt. 2-3 bags of doughnuts, will. Everything in moderation is how you stick to shit.

If you want to take it a step further, look into baking protein snacks. I baked little cakes that I eat when I'm hungry. Got some protein in it, good ingredients, and quite filling. I tend to eat them around 3pm, to cover some macros inbetween lunch and dinner.

If boredom is fucking your diet up, whenever you get bored, take a shower, or go for a walk. Going on walks was what helped me at the start of my diet. The biggest hurdle I had when I first started dieting, was actually making the food. I liked the convenience of junk food, opposed to actually putting in effort to making it. Once I got into the habbit of cooking 3 meals a day, it changed.

Dont stay sub 13% all year long bad for muscle retention, horrible health all round you always feel hungry and idk i feel too skinny.

If you really want to, i stayed on track for my year long cut through pure passion, if you let urself win on any whether it is a tiny zero sugar chocolate bar or a bit of chips, it will really mess up your entire mindset, dont let your subconcious win because getting back on track is rather difficult.

Raevus [#10]

Learn new ways to make chicken.
there's a plethora of ways to make healthy food not be boring af.

Other than eating healthy meals, my snacks tend to be some form of nuts, or fruit.
I do lose to a few cravings here and there. I just dont binge eat. A doughnut or two ever couple weeks wont hurt. 2-3 bags of doughnuts, will. Everything in moderation is how you stick to shit.

If you want to take it a step further, look into baking protein snacks. I baked little cakes that I eat when I'm hungry. Got some protein in it, good ingredients, and quite filling. I tend to eat them around 3pm, to cover some macros inbetween lunch and dinner.

If boredom is fucking your diet up, whenever you get bored, take a shower, or go for a walk. Going on walks was what helped me at the start of my diet. The biggest hurdle I had when I first started dieting, was actually making the food. I liked the convenience of junk food, opposed to actually putting in effort to making it. Once I got into the habbit of cooking 3 meals a day, it changed.

This pretty good advice

Learning to cook is def a struggle, i make protein pancakes and thats as far as Im wiling to go for now

DELUSIONAL_POTTER_FAN [#3]

eat 🐔 amd rice

based self-sufferers

Cresp [#11]

Dont stay sub 13% all year long bad for muscle retention, horrible health all round you always feel hungry and idk i feel too skinny.

If you really want to, i stayed on track for my year long cut through pure passion, if you let urself win on any whether it is a tiny zero sugar chocolate bar or a bit of chips, it will really mess up your entire mindset, dont let your subconcious win because getting back on track is rather difficult.

Ok thank u sir

Hopefully my cut will only last another 2-3 months

WACC [#12]

This pretty good advice

Learning to cook is def a struggle, i make protein pancakes and thats as far as Im wiling to go for now

As genz as this sounds, tiktok and instagram have a plethora of interesting ways to make chicken not boring. Shit like using crushed cornflakes to give off the effect that it's fried chicken (shit is great, try it), and a bunch of other ways to not make your food generic baked chicken and rice.

think I had baked chicken and rice for a solid year straight, with a few protein swaps with fish, beef, etc throughout. No chance I'm going back to that.

but yeah, the hardest bit of dieting wasn't the cravings for me. It was making food and cooking not boring. If shit is boring, you'll stray from it and give up.

Raevus [#15]

As genz as this sounds, tiktok and instagram have a plethora of interesting ways to make chicken not boring. Shit like using crushed cornflakes to give off the effect that it's fried chicken (shit is great, try it), and a bunch of other ways to not make your food generic baked chicken and rice.

think I had baked chicken and rice for a solid year straight, with a few protein swaps with fish, beef, etc throughout. No chance I'm going back to that.

but yeah, the hardest bit of dieting wasn't the cravings for me. It was making food and cooking not boring. If shit is boring, you'll stray from it and give up.

I think Im just a terrible fucking cook

Ive followed some tiktok recipes and shit ends up being disgusting

Recently tried a egg white burrito and it was not good, much less good enough to eat every day

Also been eating out a lot recently, going for salads at like a fast food has been my go to, which is exactly what u stated not to do

I forget to eat tbh, I'm too focused on studying or valorant / lazy to go make food
You also just get used to eating a smaller amount and will crave less

WACC [#16]

I think Im just a terrible fucking cook

Ive followed some tiktok recipes and shit ends up being disgusting

Recently tried a egg white burrito and it was not good, much less good enough to eat every day

Also been eating out a lot recently, going for salads at like a fast food has been my go to, which is exactly what u stated not to do

My egg breakfasts just tend to be 2:2 ratio with whole eggs and egg whites. Make scrambled eggs with that on a slice of wholegrain toast.
Meal ends up being around 22-25g protein.

Think my daily meal is like this. It does tend to change depending on if I want to go through chicken for the 10000th time

Breakfast - Scrambled eggs - 22-25g protein - like 250 calories or so
protein powder - 25g protein, not sure the calories tbh. think around 200 or something. (dont have a blender to add fruit and shit, so I just got the powder and milk :( )
Lunch - chicken, rice, some green veg. mostly broccoli - 50-100g protein depending on the amount of chicken I want. 500-700 calories
dinner - chicken/fish/beef, rice, sweet potato - 50-100g protein, 700-900g calories

Snacks I tend to go for recently has just been small tubs of greek yogurt. Used to get nuts to snack on, but that shit got pricey for me.

Think my daily intake ends up at like 150-250g protein, and around 1.80-2.4k calories. My calorie maint is around 2.5k, so depending on how much chicken/protein I cook, depends if I hit close to 2.4, or sit at 1.8.
I have a horrible habit of making 200g chicken each meal, which ends up putting me far ahead of my daily protein requirement.

at the end of the day, it's self discipline, hard to do but worth it, you see your end goal and you stick to whatever you have to do to achieve that goal, but you can still make low calorie foods taste good

Eating clean year round isn't too hard, I just feel like people don't recognize awesome healthy options for sweets. Two Good keto yogurt is amazing, and I used to eat a ton of natural peanut butter with a side of chocolate milk. That and Intermittent fasting makes it fairly low maintenance

I think the trick is to be too busy that you forget to eat

low calorie dense foods and cardio

I've heard chewing gum helps