Needing help on lowering bf%

[pzgpiscope]

I started my weight loss journey during june of 2024. weighed in at my highest of 235, went on a harsh calorie deficit which messed my metabolism and ended up having me keeping more of the fat than i would like. Currently i’m on a hard diet of chicken salad ( 1 and a half chicken breasts) and i eat greek yogurt as a “protein snack” you could say. i’m currently around 150 but still have a slight double chin and still have the lower stomach fat. I do 30 to a hour of stair master at level 12 everyday and i do lift before my cardio sessions. What should i change to lower my bf and lean myself out?

 

[caleb555]

Idk but nice job on the weight loss so far

 

[killyourselfASAP]

lose more

 

[583858]

I started my weight loss journey during june of 2024. weighed in at my highest of 235, went on a harsh calorie deficit which messed my metabolism and ended up having me keeping more of the fat than i would like. Currently i’m on a hard diet of chicken salad ( 1 and a half chicken breasts) and i eat greek yogurt as a “protein snack” you could say. i’m currently around 150 but still have a slight double chin and still have the lower stomach fat. I do 30 to a hour of stair master at level 12 everyday and i do lift before my cardio sessions. What should i change to lower my bf and lean myself out?

Yeah just don’t eat. DNP and eating food tbh

 

[AverageNormie7]

Js eat less nigga

 

[greycelldude]

Js eat less nigga

Fat people when they have to stop eating

 

[iblame_bf]

eat less and track your calories to make sure you are in a deficit, cardio doesnt matter if u are a fat fuck and eat like a pig diet is the shit that matters

 

[AverageNormie7]

Fat people when they have to stop eating View attachment 4257591

Ong, these niggas know the answer to their own problem and still ask how to lean down

 

[pzgpiscope]

I started my weight loss journey during june of 2024. weighed in at my highest of 235, went on a harsh calorie deficit which messed my metabolism and ended up having me keeping more of the fat than i would like. Currently i’m on a hard diet of chicken salad ( 1 and a half chicken breasts) and i eat greek yogurt as a “protein snack” you could say. i’m currently around 150 but still have a slight double chin and still have the lower stomach fat. I do 30 to a hour of stair master at level 12 everyday and i do lift before my cardio sessions. What should i change to lower my bf and lean myself out?

I forgot to add, i’m 5’11 and i eat 2 bananas per day for potassium intake.

 

[pzgpiscope]

eat less and track your calories to make sure you are in a deficit, cardio doesnt matter if u are a fat fuck and eat like a pig diet is the shit that matters

i do indeed track my calories, i get around 180g of protein with 100g of carbs and 20g of fat. i eat 1 meal and 1 bowl of yogurt a day (1,200 calories)

 

[ChristianMarius]

I forgot to add, i’m 5’11 and i eat 2 bananas per day for potassium intake.

brah we do not need to know that you are eating bananas JFL, let us know your calorie intake now, and maintenance

 

[pzgpiscope]

lose more

what would be the ideal weight to go down to? i’m 5’11

 

[pzgpiscope]

brah we do not need to know that you are eating bananas JFL, let us know your calorie intake now, and maintenance

i’m around 1,200 for 180g of protein 100g of carbs and 20g of fat

 

[pzgpiscope]

Idk but nice job on the weight loss so far

thank you

 

[pzgpiscope]

Fat people when they have to stop eating View attachment 4257591

I mean i only eat twice a day 1 meal and 1 bowl of yogurt for a total of 1200 calories. how many calories should i maintain?

 

[Corpuscula]

i’m around 1,200 for 180g of protein 100g of carbs and 20g of fat

Up the fat some days

 

[J3nnn3r]

whats ur maintenance + deficit rn? usually just cut back 800-1000 cals n cut fats completely

 

[pzgpiscope]

whats ur maintenance + deficit rn? usually just cut back 800-1000 cals n cut fats completely

Right now i’m at 1200 calories. i’ve been on this deficit for around a month now and ive been losing around a pound or two everyday. what do you mean by maintenance? i get around 20g of fat how should i cut that back but still get my protein in?

 

[J3nnn3r]

Right now i’m at 1200 calories. i’ve been on this deficit for around a month now and ive been losing around a pound or two everyday. what do you mean by maintenance? i get around 20g of fat how should i cut that back but still get my protein in?

ur maintenance is how many calories you need to eat to maintain the same weight. to lose weight you have to eat less than ur maintenance, which is called a deficit. the larger the deficit the larger the rate of weight loss, 1-2 rn is good though sounds aggressive. For fat, avoid oily fatty foods: cooking oil, fried food, mayo, etc. search up calorie calc and it'll tell u the rate of weight loss

 

[nik.077]

fat too low, your hormones will get fucked. also reta

 

[pzgpiscope]

ur maintenance is how many calories you need to eat to maintain the same weight. to lose weight you have to eat less than ur maintenance, which is called a deficit. the larger the deficit the larger the rate of weight loss, 1-2 rn is good though sounds aggressive. For fat, avoid oily fatty foods: cooking oil, fried food, mayo, etc. search up calorie calc and it'll tell u the rate of weight loss

tbh i would assume my maintenance is around 1,500. I’ve never really tried to maintain weight i’ve been just constantly focused on losing. I do avoid a lot of those. i don’t use any condiments or anything. i’ve only been eating chicken yogurt fruits and vegetables like green beans and broccoli with my meals occasionally.

 

[pzgpiscope]

fat too low, your hormones will get fucked. also reta

how much fat should i be in taking daily? Other people said I should cut down on my fat intake.

 

[J3nnn3r]

tbh i would assume my maintenance is around 1,500. I’ve never really tried to maintain weight i’ve been just constantly focused on losing. I do avoid a lot of those. i don’t use any condiments or anything. i’ve only been eating chicken yogurt fruits and vegetables like green beans and broccoli with my meals occasionally.

ur maintenance is around 1700 if u dont go gym(higher if you do), for weight loss the only thing that matters is cals

 

[pzgpiscope]

ur maintenance is around 1700 if u dont go gym(higher if you do), for weight loss the only thing that matters is cals

Yeah i go to the gym 6 out of 7 days out of the week 5 days are based lifting with cardio and the other 2 are just cardio days.

 

[J3nnn3r]

thats chill then, for fats the reason we need them is they contain essential fatty acids(ur body doesn't make them so you have to eat them). Don't just go eating random fats though idk what the other guy is on, u get enough in dairy, meats, etc

 

[pzgpiscope]

thats chill then, for fats the reason we need them is they contain essential fatty acids(ur body doesn't make them so you have to eat them). Don't just go eating random fats though idk what the other guy is on, u get enough in dairy, meats, etc

how much fat should i be getting? i’m at 20g with my regular diet. how much should i add?

 

[J3nnn3r]

Fat consumed should be primarily unsaturated fatty acids, with no more than 10% of total energy intake(on maintenance) coming from saturated fatty acids and no more than 1% of total energy intake coming from trans-fatty acids - NIH. When I cut I keep them at 5% tho, really doesnt matter that much focus on cals

 

[nik.077]

how much fat should i be in taking daily? Other people said I should cut down on my fat intake.

yeah no if you go lower on fat your test will be nuked

 

[arifon]

I started my weight loss journey during june of 2024. weighed in at my highest of 235, went on a harsh calorie deficit which messed my metabolism and ended up having me keeping more of the fat than i would like. Currently i’m on a hard diet of chicken salad ( 1 and a half chicken breasts) and i eat greek yogurt as a “protein snack” you could say. i’m currently around 150 but still have a slight double chin and still have the lower stomach fat. I do 30 to a hour of stair master at level 12 everyday and i do lift before my cardio sessions. What should i change to lower my bf and lean myself out?

if you care about retaining muscle at all you should definitely eat more protein and make a less harsh deficit

 

[iblame_bf]

i do indeed track my calories, i get around 180g of protein with 100g of carbs and 20g of fat. i eat 1 meal and 1 bowl of yogurt a day (1,200 calories)

if you cant lose weight you need less calories