It takes constant vigilance if you want your body weight to deviate from its preferred weight.

This notion that you can arbitrarily lose weight and your body just adjusts to this new weight is unscientific BS.

(http://www.autoadmit.com/thread.php?thread_id=4654134&forum_id=2#41133583)

but your body wants to be 10lbs heavier, so you just need to be constantly vigilant.

(http://www.autoadmit.com/thread.php?thread_id=4654134&forum_id=2#41133610)

I have immigrant parents that taught me to despise fat people. When you’re sufficiently disgusted by the obese, not eating the extra cookie becomes pretty easy

(http://www.autoadmit.com/thread.php?thread_id=4654134&forum_id=2#41133685)

You said you can’t willpower through a stress response. Im suggesting you can if you really want to.

(http://www.autoadmit.com/thread.php?thread_id=4654134&forum_id=2#41133735)

Got it lmao

(http://www.autoadmit.com/thread.php?thread_id=4654134&forum_id=2#41133824)

Resistance training (substitute dumbbell lunges for deads and squats if you're not comfortable with them): https://docs.google.com/spreadsheets/d/1zz6oAGHp-DwT32pc386V7lcAGAYoE5L3uFeZqAT-jis/edit#gid=0

As far as cardio, start doing 30 minutes a day. Speed does not matter -- you can do whatever, only rules are walk the first and last 5:00. Obviously, running more is better, but do what's comfortable for you -- the goal is to accustom your body to load and movement. After 4 weeks of this, start with 15/45 second sprint/walk intervals, and build from there.

If you have serious joint problems, swimming and cycling are CR.

HMU with any questions.

(http://www.autoadmit.com/thread.php?thread_id=4654134&forum_id=2#41134655)

- count macros and log food (MyFitnessPal is what I use)

- (bodyweight in lbs) + 25 = daily protein need in grams

- weigh daily and take weekly average as your weight for that week -- if you're trying to gain, expect .5lb gain per week, and expect -1lb per week if trying to lose

- adjust calories as needed to meet the weight change goal

- 3500 calories = one pound of fat -- it takes a 500 calorie surplus every day for a week to gain a pound of fat

- If trying to gain, eat a shit ton before bed; if trying to lose, stretch breakfast and dinner as far away from bedtime/wakeup as possible

- fasted cardio if trying to lose is CR

- eat several meals throughout the day if schedule allows; try for 3hr apart, and change portions to fit your goal

Alternatively, if you want world class diet management for like $10/month (even lower if you use one of their athletes' discount codes), Renaissance Periodization has an app that will run your macros and meal schedule for you and all you have to do is log the food. It's great. My woman uses it and I do too when I'm dieting down.

Supplements:

- DAILY:

-- 50mg of zinc orotate or zinc picolinate

-- 400-800mg of magnesium daily (not in one dose or you'll shit liquid for a day)

-- 5,000iu of Vitamin D

-- 1g of Ashwagandha

-- 5-10mg of 5-MTHF (methylated folate)

-- 5g of creatine HCL / 10g of creatine monohydrate (I've found I and some clients respond better to these doses -- they are higher than typical dosing but there's no downside; if creatine bothers your stomach, you should split up doses and try HCL)

-- 500mg of GABA if you suffer from anxiety (and increase it incrementally to 3g if the low dosage doesn't help)

First 4 are for your endocrine system, the folate is for your brain and nervous system, creatine is for lifting, the GABA is for anxiety.

(http://www.autoadmit.com/thread.php?thread_id=4654134&forum_id=2#41138719)