I’m currently in a cutting phase to drop some body fat and I want to focus heavily on debloating to lean out my jawline.I also want to level up my cooking skills. Since I'm a complete retard when it comes to cooking, can anyone share their go2 and easy to learn recipes/ for breakfast/lunch/dinner? Weekly shopping lists of ingredients and meal prep tips would also help.
>>77473837less.
>>77473847
>>77473837just grow a fucking beard i was lean as shit and never got anything until i grew a beard and hobo maxxed with long hair
>>77473837First of all: apply portion control and common sense. I think eating to satiety ("It's enough") is different from eating to fullness("My stomach hurts").Now to your questions:>Breakfast: dairy,nuts,fruits(all 3 in moderation, specially nuts) and eggs(more than 6 a day is excessive and unnecessary in my personal opinion)>Lunch and dinner: animal protein(preferably lean meats) and vegetables>Drink nothing but water>Good quality sleep>Physical exercise >Keep it up to 60 days,then for 6 monthsWill you do it? Probably not. You sound too lazy and insecure.>meal prep tips1. Always choose boiling and steaming over frying and baking2. Pressure cookers are time saving 3. Simple herbs and spices can make your meals taste better >Weekly shopping lists of ingredientsNow that's just silly of you.
>>77473905Pro tip: stop obsessing over minor details thinking you'll stumble upon some magical solution that'll help you reach your goal body without facing uncomfortable feelings. Your didn't really deserve a specific thread,but /fit/ (and 4chan) is so shit that I can't bother to be some hall monitor for the jannies, they're really well paid already(0 cents).
Just do the vertical diet. Eat like that Sunday-Thursday and you can eat whatever you want on weekends.
>>77473837Breakfast is 60g oatmeal with mango chunks and 1 scoop protein powder. Lunch and dinner is 150g boiled potatoes, 100g chicken, 100g vegetables, pickles and sometimes 30g of light cheese. Cook the oatmeal BEFORE you add protein powder.>>77473837Boiled potatoes:Cut potatoes in half, cut the halves in half, cut again into half or thirds to make evenly sized chunks. Bring a pot of water to a boil while you are cutting, add a cube of beef stock, throw in potatoes once boiling. Wait for it to return to a boil and start a timer for 20 minutes, reduce heat to medium, after 20 minutes either take the potatoes out of the water or shut the heat off and move the pot to the side to cool off and put in the fridge once cold.
>>77473941Stir fried zucchini:Cut zucchini in half lengthwise, cut the halves in half across where they become skinny, the skinny part gets cut into two long sections while the thick part gets cut into three long sections. Keep the sections together and cut into slices about 4-5mm thick, set aside. Peel an entire head of garlic and set aside. Cut a red onion in half from the stem to the tip, peel away the outer skin and put it flat side down, make 4 cuts evenly spaced from the tip side towards the stem side, don't cut all the way through the stem side to keep the onion together. Cut across the sections to make 3-4mm slices. Heat up 1tbsp of olive oil in a wok or nonstick pan with tall edges, throw in the zucchini, toss around in a folding motion to coat with oil, clear a space in the center and add the onion, after about 30 seconds stir with a folding motion and then put on a lid or use another pan as a lid. Cut the garlic cloves into slices or however you prefer and wait a minute or two, take the lid off and stir the zucchini and onion, keep stirring every 30 seconds until the onion starts to soften, add the lid again if you have to, once the onion is soft add the garlic and stir. At this point you can optionally add some cut green chillies, if not then just wait a minute and sprinkle in some smoked paprika and give it a good stir. At this point the zucchini should be looking translucent and like it's about to go mushy, if not just keep stirring and cooking it, once it's ready immediately transfer it to a container.
>>77473944I forgot to say I usually do 3 medium zucchini to half a red onion.Broccoli/ green beans:Take a package of frozen broccoli/beans and put it into a glass baking dish with a lid that can fit in the microwave, add a few table spoons of water, put on the lid and nuke it in the microwave on high for 7 minutes. Once it's done take it out and let it cool off for a bit, drain the excess water out, I like to keep the lid on and pour the water out from the crack between the lid and the dish. Sprinkle on some garlic powder, salt and ground black pepper, stir it all up and transfer to a container. Chicken breasts:Slice chicken breasts in half as if you were trying to use it as the bread in a sandwich, let the chicken sit out of the fridge for a while before you do unless you want frozen hands. Put the breasts into a large container with a lid and add some olive oil, about 1 tbsp per 4 breasts, mix it up with your hands making sure all of the chicken is coated in oil. Sprinkle on some spices, I like to use cajun spice mix or tandoori spice mix, it takes a lot more than you think it does, mix it all up making sure all of the chicken is coated. Put it in the fridge and let it sit for a few hours or a day. Heat up a large non stick pan and put in the breasts, cover with a lid or another pan to make sort of a dutch oven, after like 4-5 minutes you should see steam coming out, remove the lid and check if the breasts are cooked on top and browned underneath, if not then move the pan around the heat while pressing the breasts into the pan. Flip the breasts over and put the lid on and repeat. Once browned on both sides transfer them to a plate and let them cool off/drain. Cut them into strips once cool and put into a container.
>>77473905Appreciate the advice.>Will you do it? Probably not. You sound too lazy and insecure.Tbh the biggest problem for me was dieting, like I would easily cut the drinks, sweets and junk food, but I was lazy to learn to cook for myself so I would usually eat with my family (while keeping track of macros). I returned to the gym this summer after some time (been working out for 2 years, then quit 1.5 year ago) and I've let myself go. So I'm getting used to working out again and at the same time I'm learning to cook.>Now that's just silly of you.You're right.
>>77473837She's very cute but russian bitches are crazy in ways that you don't want to know about. Best advice is to stay away.
>>77473837>seconds before she was sucked into a jet engine and the years of blowing through child support and alimony suddenly came to an end
>>77473837Breakfast Greek yogurt and sugar free jelloLunch protein shakeDinner salad wrap with chicken and those XTREME WELLNESS low carb tortillas. I make one with salasa verde and light sour cream in place of dressing and low fat cheese some bits of onion, spring greens, taco seasoning whatever else you can cram in there.Usually end up around ~1000 kcal for the day so assuming you stay active that's a deficit usually around 1300-1600 a day. Means a lb comes off every third day won't even feel hungry.
>>77473837Easy:60g unsweetened gelatin powder4 scoops of protein powder4tbsp of psyllium fiber4L of water1600 kcalenough to volumetrically fill your stomach all dayTake a multivitamin>inb4 I need flavour or soul or whateveryou're a pussy
>>77473941>Cook the oatmeal BEFORE you add protein powder.??Don't tell me this is some >muh denatured shit
>>77473837Diet coke, diet yogurt and applesBased
Eating less salt helps with getting your face leaner
>>77474575it makes the protein powder clump up less
