(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521791)

It's boring, but it will work if you don't cheat more than once or twice a week.

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521459)

It's a simultaneously 180 and 120 way to plan/eat your week.

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521482)

I do roast veggies/brown rice/chicken usually. Similar seasonings: salt, pepper, garlic, Sriracha. It makes eating out on the weekends much more enjoyable, too. Buy some meal storage tupper ware things on amazon and cook all your lunches/dinner on Sunday.

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521804)

Keep protein high

Whole foods only

green veggies every meal

2 meals on days you don't exercise, 3 on days you do, never snack

Restaurant/take out no more than 1x a week

walk daily, lift 3x a week

1x a month fast 24 hours

keep animal products to an absolute minimum

never add empty fats (oil/butter) or carbs (table sugar)

drink nothing but water, tea, and coffee if you tolerate caffeine

won't get you ripped but you'll be at a good weight

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521474)

in general i just substitute out animal products in traditional recipes; post your favorite recipe i can make it vegan

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521684)

and

"keep animal products to an absolute minimum"

and

"never add empty fats (oil/butter)"

reconcile this shit. you can't do a high fat diet and keep animal products to a minimum or avoid oil / butter.

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34522687)

Breakfast will be extra firm tofu scramble with shredded coconut

Lunch would be a yuge salad with avocado and beyond beef burger patty (pea protein)

Dinner is similar to lunch

Dessert would be mixed nuts and almond butter

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34523917)

You need to take cold showers every morning and commit to going the winter without a jacket, no matter how cold outside.

Then, I recommend a two-day fast (black coffee or tea only).

After this you will be of a sufficiently stoic mindset to discount food altogether.

Then you may begin.

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521485)

NO sugar

NO poison alcohol

FAST 16 hours each day: 8pm - noon the next day

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521552)

eat any fruit you do like for breakfast, just the fruit, nothing else

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521696)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555979/

no difference in low-carb v low-fat for weight loss:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530364/

same weight loss but low carb increases insulin resistance and hardening of arteries:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2780863/

same amount of weight loss but low fat high carb results in greater amount of muscle retention (carbs secrete insulin and muscle breaks down without insulin):

https://www.nih.gov/news-events/news-releases/nih-study-finds-cutting-dietary-fat-reduces-body-fat-more-cutting-carbs

saturated fat kills beta cells which directly causes insulin resistance (diabetes):

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4063119/

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521739)

fruits are a mixed bag, being about half fructose and half glucose; but with a bit of fiber; fructose is hard on the liver especially in sensitive individuals; sweet potatoes are also fairly high in sugar; fruit is overblown for health and should be thought of as nature's candy

table sugar, you know what that is, candy and crap gc sells, don't eat it

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34522008)

breakfast:

1 cup of oats

2 scoops sunwarrior vanilla protein

lunch:

homemead chickpea and black bean hummus

4 slices ezekiel bread

YUGE salad

dinner:

whole wheat pasta w/ a meat subsitute; right now on a beyond beef crumbles kick

peas

YUGE salad

dessert:

"ice cream" which was blended almond milk, vegaone mocha protein, flax, almond butter, and chopped walnuts, frozen, then scooped

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521596)

https://www.youtube.com/watch?v=4YS2mmvFnfQ

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521759)

https://www.youtube.com/watch?v=EvEJbpznCSI

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521803)

A couple small potatoes at dinner keep me full until morning and contained just a couple hundred calories. Potatoes are such an effective weight-loss tool that magician Penn Gillette lost 73 pounds after eating only potatoes for 83 days.

https://www.outsideonline.com/2179331/what-i-learned-weighing-my-food-four-months

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521631)

Only eat McDonalds.

Lift like a beef fuckhouse 9 out of 10 days a week.

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521653)

Lunch: Salad consisting of dark greens, cherry tomatoes, cucumber, olives, artichoke hearts, roasted red peppers, and chick peas, dressed with balsamic vinegar; fruit; bag of Brad's Raw Chips

Snacks: Fruit, nuts (roasted and salted cashews or pistachios), and/or square of 100% cacao chocolate

Dinner: Large bowl of tomato-based clam chowder (made on Sunday night and batched out for the week) with crushed tomatoes, clams, carrots, red onion, kale or chard, kidney and pinto beans OR grilled salmon with sautéed spinach, kale, or chard, tomatoes, and mushrooms

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34521796)

Eat some but not too much fruit. Eat stuff that is smaller and nutritionally packed, like kiwis or a couple of chunks of mango.

Eat stuff like farm eggs and high quality cheeses and kefir. Try to limit dairy otherwise, just due to the calories. It's a lot easier to maintain a lower BMI if you learn to shy away from bullshit like dollops of sour cream with every other meal.

Eat some fermented stuff. The obsession with gut microbes has probably extended beyond credibility but there is plenty of good evidence that gut bacteria is important. Raw fermented kimchi, yogurt, kefir, sauerkraut, etc. Eat some of that stuff a few times a week.

Eat raw nuts and seeds, handful a day. Good research shows this alone can improve your cardio risk profile and nuts contain a lot of nutrients you don't get elsewhere. Treat avocados similarly. You can probably get away with eating one of these a day. Very well rounded nutrition.

So far as meat goes, you don't need as much as you think and our protein obsession is retarded. Nonetheless, as you age, you need more lean protein because your body uses it less efficiently. Don't obsess over macros unless you have some lifting goals. Just sensibly limit process carbs and shoot for at least one protein-rich meal daily. If you're an adult male and get between 60-80 grams of good quality protein daily, then you're fine unless you're trying to maintain STIM STATUS MASS. If you're doing this past the age of 40, you're a fag or a loner, so good luck to you.

Follow all the other generic advice. Don't drink your calories unless it's booze or there's some other benefit. There is no reason to drink fucking milk and juice with meals. Drink water, tea, booze, and unsweetened coffee. Your ancestors did just fine with that routine. Drink a lot of water, limit sodium to some extent, don't eat heavily charred food all the time, avoid added sugar, etc. We all know this stuff, it's just a matter of making it habit.

Eat seafood when you can but don't think it's some kind of panacea. And the single best thing you can do nutritionally is to eat a diverse diet. If you eat different iterations of the same 7-8 meals year after year, you're going to naturally develop nutritional deficiencies. And before the neckbeard freakout begins, let me distinguish between 'passable' and 'optimal' nutrition. You can live just fine on minimal, substance nutrition. You can enjoy substantially better quality of life now and in old age if you eat optimally. Take a look at the difference between a healthy, active 80 year old and the broken down old wrecks who can barely move. The latter group is usually just waiting to die and you don't want to be in that position. Eat some fucking broccoli you jiggly idiots.

Food is fuel but we still live in an age of abundance so healthy, structured eating can be enjoyable. And if you eat well 80% of the time you can indulge yourself like an ape without many repercussions. If you followed my advice 5 days a week it won't matter much what you do to yourself the other two days so long as you're not totally unhinged. The way we eat was modern affluent Americans is borderline insane and you realize that if you ever get your shit together enough to eat a truly healthy diet for a few months.

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34522428)

1. Drink mostly water, coffee, or tea. Maybe have sweet drinks twice a week and cut alcohol. I'll occasionally juice with lemon, ginger, apple, carrots, but try to avoid high sugar fruits.

2. Eggs for protein.

3. Snack a shit ton on almonds, carrots, pita chips, broccoli, the last 3 with lots of hummus.

4. I got hooked on kimchi as a source of veggies with lots of meals which is fermented cabbage. Loaded with probiotics and good for the gut. It also adds spicy flavor to otherwise bland meals.

5. Russian Kettlebell Swings. Might be unnecessary but amazing for the posterior chain and great cardio you can do in 5 min in the morning.

6. I'm 6'1" 170 and fluctuate +/-5 lbs without having to work hard to maintain, fingers crossed.

(http://www.autoadmit.com/thread.php?thread_id=3773788&forum_id=2#34522470)