/yoga/ - योग

aarogy aur svasthata

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Yogi 03/14/2021 (Sun) 16:36:02 3734
If I am 58kg at 18% bf, how much fat loss will bring me at 10-12ish%? Lean bulking has made me even more skinny fat. Also, how long will it take me to go from this to a flat stomach? 1 month enough?
Yogi 03/14/2021 (Sun) 16:39:18 3735 Reply
Hrt and show dem hips
Yogi 03/14/2021 (Sun) 18:00:29 3740 Reply
Yogi 03/14/2021 (Sun) 20:31:43 3741 Reply
you have no muscle mass if you continue to cut down your bf % you'll end up looking like an anorexic teenager
focus on increasing your muscle mass
your stomach will flatten with a change in diet. lower your carb intake and engage in regular fasting (you can just follow ekadashi to keep it simple). you're at the beginning stages of insulin resistance but it can be reversed
Yogi 03/14/2021 (Sun) 21:28:02 3742 Reply
OP said his lean bulk ruined
Yogi 03/15/2021 (Mon) 03:51:56 3746 Reply
Bro I already look like an anorexic teenager with shirt on, I don't care about losing muscle mass at this point kek. Lean bulking kar ke I became more fat and my face bloated out, mind you I used to have very lean and prominent face until I became skinny fat during quarantine. That's the worst part.
Yogi 03/15/2021 (Mon) 11:26:43 3749 Reply
Build for BBC
Yogi 03/15/2021 (Mon) 13:20:43 3750 Reply
You're supposed to cut after the bulk.
Yogi 03/15/2021 (Mon) 15:02:58 3752 Reply
are you genuinely retarded?
if you bulk without building muscle then you just get fat. exactly what were you expecting to happen?
Yogi 03/15/2021 (Mon) 17:03:29 3754 Reply
Well I am lifting but the problem is majority of that excess calories was getting converted to fat making me more bloated. Also read this: https://fabulousbody.com/5-skinny-fat-diet-tips/
This guy also clearly mentions that bulking up while skinny fat makes you more fucked up, instead one should first focus on getting rid of that fat. Muscle can also be built in a deficit, especially on noobs like me.
Yogi 03/16/2021 (Tue) 02:32:35 3756 Reply
you are dieting and lifting wrong if that is what is happening.
you need to increase your protein intake and cut your carb intake back by a lot.
you need to exercise more by a lot.
you should not be worried about fat accumulation at all for any reason at this stage. you need to increase your body's ability to handle a higher calorie lifestyle and you are not doing that. you are trying to diet like someone who already has muscle, but you have none and on top of that your shitty diet is leading you towards diabetes.
stop worrying about your body fat percentage. calculate your TDEE and eat 3 to 4 proper meals a day, and consume whey protein shakes and cottage cheese bowls on top of those meals.
lift 3 to 4 times a week and get 6 to 8 hours proper sleep every night to build muscle. look up some sort of 8 week beginner gym routine and stick to it. gauge your progress by gauging your strength not what your body looks like. at the end of those 8 weeks, if you have made significant strength gains that means you are building muscle. now you can worry about changing your diet to cut down on bf%. i would still maintain regular fasting during this time as it can aid in digestion and muscle growth.
Yogi 03/16/2021 (Tue) 03:21:36 3758 Reply
Suggest protein high vegetarian diet that's low on carbs please
Yogi 03/16/2021 (Tue) 05:52:38 3759 Reply
Ande, whey protein, paneer.
Yogi 03/17/2021 (Wed) 02:40:27 3772 Reply
i consider non fertilized eggs to be vegetarian so that is always an option. high protein, low carb, lots of good fats.
anything dairy of course. milk is great for mixing with whey powders. paneer can be added to any indian dish. cheese can be added to lots of dishes and is great for snacking. yogurt is great for aiding in digestion and absorbing greater nutrients, just drink it as chaas or eat it mixed with honey, fruit, nuts, or other toppings.
tofu is simple to cook, there are lots of recipes online for tofu dishes. it's high in protein and low in carbs so you don't have to do much to it.
legumes are high in protein and really easy to cook. if you're going to eat lots of legumes make sure you consume some form of vitamin c because legumes have phytic acid which blocks the absorption of micronutrients like minerals. easiest way to do this is to combine the cooked legume dish with a noncooked vitamin c rich fruit or vegetable. the fruit can be raw or pickled, doesn't really matter.
consume less carbs on purpose. that means cut back on pastas and noodles and cut back on leavened bread, rotis, parathas, etc. try to limit yourself to 2 to 4 piece of flatbread a day. cut back on rice as well, maybe limit yourself to a bowl max at dinner.
your breakfast is probably where you can hit the most carbs. some sort of cereal, grain, or bread with milk to start the day.
for lunch and dinner, try to include paneer, tofu, and/or legumes as major portions of the meal. carbs like flatbreads and rice should be small portions of the meal.
eggs can be eaten for breakfast, lunch, or dinner so go crazy.
inter-meal snacks like peanut-butter sandwiches, trail mix, yogurt with oatmeal, and protein shakes can serve to keep your calorie count and protein intake high.
OP Yogi 03/19/2021 (Fri) 17:19:57 3797 Reply
Okay so my waist just went down by almost 3 inches yet my weight only down by 1 kilos. How on earth is this possible?
Yogi 03/19/2021 (Fri) 17:20:23 3798 Reply
In just 3 weeks.
Yogi 03/19/2021 (Fri) 17:23:26 3799 Reply
that seems completely normal.
fat is not dense, see pic related as an example.
if you are cutting carbs and fasting, you would be targeting your visceral fat for energy, resulting in the decrease in your waistline.
Yogi 03/19/2021 (Fri) 17:30:22 3800 Reply
Damn, didn't know that it's this easy to lose fat lol. At this rate I'll be twink mode in a month or 2 tops.
Yogi 04/26/2021 (Mon) 11:06:52 4154 Reply
>>3800 How did you loose fat saar
Yogi 04/27/2021 (Tue) 04:24:07 4163 Reply
>>4154 It's been a while since I am back. Unironically I just go out for morning walks and eat less, they closed the gyms after 2 weeks I joined. I was at a 300-500 cal deficit. Avoid sugar and anything junk food. I have lost 2.5kgs since I made this post, used to look like left pic now I am slightly skinnier than right pic although my stomach isn't flat in the lower ab region yet.
Yogi 04/30/2021 (Fri) 09:26:40 4176 Reply
>>3734 In bachho ko koun batae saale faggots gaaon ki diet follow karo, ghee khao, ghu nahi. Chhakka
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