Use myfitnesspal, itll do all the calculating for you you just gotta put in what you ate

how are you doing so far

Give me a rundown on what to do to lose a good 20-50 pounds in a year

You lost 12 pounds in a month?
Scratch that less than a month

I feel you bro

Any dangers in taking Whey protein? I run cardio almost everyday for 30-40 minutes, about 6000 steps and 600 calories according to my treadmill. I also do ab workouts and lift weights almost everyday but I'm not sure if I'm pushing myself hard enough to justify taking whey protein with milk which is about 40g of protein. I definitely get less than the recommended daily amount of protein from my diet (I'd say about 50-60g without the whey and I weigh 66 KG) but is there a chance I could get fat by also taking whey if I'm not pushing myself hard enough in my workouts?

There is some nuance to it. Taking in too much whey is just like overeating so get like 2 scoops max after your workout or better just one. Whey is a supplement so try to get more protein in real food. Whey will make your blood sugar spike which can lead to you having a harder time losing weight.

If your goal is to gain weight then make a shake with 1 or 2 scoops of whey some peanut butter and milk.

Bottom line whey is generally not dangerous it is just when people go ed and take more than 100g in one sitting that is not so good

Had no idea about the blood sugar My goal is tough, I'm trying to lose fat on my stomach and legs but also get bigger arms and visible abs. I've made progress, none of my pants fit me anymore and my arms are more toned while the top 2 blocks of my abs are visible with extremely defined obliques. Overall I feel like I got skinnier over the past year but I still weigh the exact same which is so frustrating I'm cautious about losing the progress I've made, I'm so close but don't quite know where to go from here. If I focus on getting my arms bigger, I feel like I need to eat more but that'll f*** with my abs. If I continue at a deficit, my abs will become defined but my arms will probably get even skinnier

But yeah, I'm not taking in 100g of protein even throughout my day I think I'll continue with the 40g each day, but try to cut down on unhealthy foods in my diet like soda, chocolate and candy.

Last question, would it make a difference whether I split my intake of whey? I run treadmill in the morning on an empty stomach, then eat 3 scrambled eggs and bread, then lift weights/do core exercises at around 7pm, then have my 2 scoops of whey protein and milk just before supper. Should I rather have 20g 1 scoop whey and milk after treadmill and then another 20g scoop whey and milk after lifting?

facts

😣 at like 185

Loads of good advice in this thread, gonna start from tomorrow

Yessir promise im not capping

Went from 220 to 208

Thank you bro, I'm doing about 1500-1800 a day. Ive only gone over 2000 once or twice

I pretty much just do 2-3 eggs in the late morning with half an avocado and toast, then fish or chicken at night with some rice and either veggies or a salad

Then my dunkin coffee that im absurdly addicted to is about a hundred more and that usually puts me at around 1500

S*** man

What am i doing wrong

Maybe im messing up my counting, what’s yr current weight

Calculate your BMR, hit your calorie deficit, log your calories, and do some cardio.

I was 208 when i weighed in earlier this weekend, was 220 the day after christmas after drinking 6 margaritas lmao

Thats another big one, try to cut out as much sugary drinks as possible because thats a huge source of empty calories, especially in alcohol

If im going out drinking or hanging with my friends now I’m either drinking vodka with diet stuff/seltzer or just going with white claws

Ok nevermind i see you’re heavier than me and yup at 1500 intake the weight drops right off

But yr metabolism usually slows down as yr leaner so at 180 ish like me it takes me really long and i have to stick to it longer which i dnt have motivation for

Yup that definitely makes sense

Im 6’0 and trying to get to about 190-195 before i start eating at “maintain weight” calories. Feel like 190 is perfect for my height and build

And also im not a nutritionist or anything but if its not coming off easily at 180 you honestly probably dont need to lose weight

Aye bruh I might hit your PMs later today. I’m always down to learn a little more about nutrition. I’ve been mad lazy with counting calories and watching my meals but tryna slowly get better at it with time.

Wtf did you do

Uh tell me when tho I dont check DMs that much

It’ll be later today, no worries. I’ll reply to you and let you know

Keep track of your calories to stay at a deficit, eat a s*** ton of protein, and cut out sugar

The gyms near me are closed too so really all im doing for exercise right now is walking a couple times a week

Tbh im kinda shocked how easy this is and wish i did it sooner

Imma do that then as well. Someone told me to buy a bag of blueberries for cheap and just make smoothies. Idk if itll help that much but imma try it

my diet is good I think and I do count my cals but I think thats my problem that I dont sleep much but I have so much energy lol