Hey guys, I wanted to let the LP know that 888 poker and WSOP.com just merged in NJ, my friend told me last night.
Going a week every month to grind there now myself. CG's run to 5/10+, MTT pools are now finally right solid.
Also, I asked Tony (AC pokerbuddyetc), if this was true. He said on the website, it says "coming early 2015" He confirmed this is all real. (got image off twitter)
In the start of 2014, they said nothing would happen with online poker, but in 2015 we should expect big things in the USA. This is a very good sign.
New Jerseys not too far from me, be there Feb 6-13th, if any LPers are near AC, let me know.
Goin to give her a whirl.
Playing a mixture of anything profitable these days, nothin to brag about, been consistently..... bad! KJss, grinding up ACR from $100, should be in some good games really soon Its been a fun grind, had a really swingy tough month.
I was too stubborn in one of my sessions...I took at shot at 25 w/ like 385 and left with 190ish, that was my one mistake this month, that was like a week ago... started on the 10th this month (moving sucks in the winter)
Ok enough rambles
Hope u guys are great,
wish you all the best
found a great game selection,
Cheap MTTs and those cheap on demand SNG's, with rb and the beast on that, its actually a really good route for me to take. Solid daily, low risk, high reward, stack the cash, then play big again whenevz, no rush. stakers there if i need em. they rape ya tho, time to do 100% to the tip top.
I was playing WAYYYY to loose, and I needed to play a month of CG's, this has definitely been a month where I've learned more than I feel I've ever taken in, in months past.
Patched a few big leaks in my game that were bad habits for about 2 years and they just worked for the last 1.5 years and feel really good with where my game is and where its heading.
time to get back among the top players.
working hard studying hard
Heh, banned myself from table games because that shit be my kryptonite. I'm not mega degen but I know I was on the path to the dark side. Banned myself for 90 days and not going dabble in black jack/ pai gow until summer. I would sometimes go to pai gow or black jack after a losing session from my live pokers and be like in fuck it mode, probably resulted in an increase loss of a couple thousand or a tad more. I just want to make sure I don't mix too much play at where I "work" for my monies.
Heh, banned myself from table games because that shit be my kryptonite. I'm not mega degen but I know I was on the path to the dark side. Banned myself for 90 days and not going dabble in black jack/ pai gow until summer. I would sometimes go to pai gow or black jack after a losing session from my live pokers and be like in fuck it mode, probably resulted in an increase loss of a couple thousand or a tad more. I just want to make sure I don't mix too much play at where I "work" for my monies.
Not going, not gonna figure out how to fix the logistics. However, gonna try to catch it on TV. Here's my early picks:
UFC Sweden picks
Gus vs Johnson
Gus wins easy if Johnson shows up anything less then 100%, if Johnson is in shape and mentally all there I think Gus still is the favorite, but not that big of one. Johnson looked scary against Nog but he has had a shit six months with legal trouble and looking overweight at various times. Johnson by early KO or Gus by finish. I think Gus win early if Johnson is out of shape and late if he is, I also feel that Johnson is drawing very slim if the fight goes past the half way mark.
Gun to my head I go by Gus by TKO.
Old man Hendo vs Mousasi
Mousasi should win. Will probably be a bit careful since he really can't lose this if he wants to still be in the top of the division. Probably more or less unbettable odds so if I were to bet I would probably just go for the over if there's any decent odds on that. Or Mousasi by sub, hit that against Munoz and Mousasis sub line seems to be farily decent in most fights.
Davis vs Bader
I'm with sherdog here, Bader seems like he's better standing and should be able to keep it on his feet. Davis tends to get wins he shouldn't really get though, I'd go with whoever is a decent sized dog. Slightly favor Bader I think.
Akira vs Sicilia
Akiras last fights:
Got KO'd by Holloway in a fight he looked better then expected in for 3 min before he got hit with a decent punch and just straight lost.
Got TKO'd by Poirier who's a fairly legit top fighter 42 seconds into the 2nd round. Looked as good as you can look while getting finished that fast.
Got a DQ win against Maximo “Brainfart” Blanco 25 seconds into the first round. I have not seen the fight, but it sure didn't take him long to get in a position to get stopped by an illegal knee.
Took a boring ass decision against Robbie Peralta, thereby losing me money and ~20 minutes of my life that I'm never getting back. Peralta looked like absolute horse shit even for a part time fighter and nothing close to his regular self.
Won a split decision against Andy Ogle who then went on to lose 3 out of his next 4 only winning against Josh “0-3 in his last fights leading up to the fight” Grispi in a fight I for one can't recollect. I think someone thought it was a robbery but I really can't recall it.
Before that he was doing decently fighting and less so as a TV personality on a season of TUF from which he'll be remembered as a poor man's Julian “Just let me bang” Lane talking about how he came from the streets of Gothenburg, a city most famous for it's horrible word jokes and the fact that most of the population (including girls) are named “Glenn”. Before the TUF stint he came straight from getting KO'd by Paul Reed, a journeyman with a 21-12 record who at the time came from a KO-loss against some Polish guy I've never heard of and went on to lose against Martin Svensson, probably the tallest fucking featherweight in the world who did not make it either on the TUF trial (mostly because no one thought he'd be able to cut the weight) or the Swedish Masterchef.
Now, you might think that I do not rate Akira very highly and that might even be true, but on the other hand he's a though SOB and I think most of his KO's comes from his nose being bust. At least it looks that way. He also has some nice footwork and hits harder then his record of just one KO suggests. As long as he's up against people who let's him bang he makes it a fight until he breaks the nose and he's fairly decent at getting decisions due to good output.
Sam Sicilia is a decent fighter who tends to lose against real good fighters (Rony Jason) and win against lower level guys. Most of his wins comes by KO.
I'd go with Sicilia by KO if he happens to connect or Akira by dec if he can keep from getting hit in the face too much. As far as I can tell they have a combined one decision loss so even though I have a sneaky feeling that Akira might squeeze past him my brain really feels like Sicilia will win by KO.
Musoke vs Tumenov
My pick for fight of the night. Tumenov is real good standing and Musoke is fairly good with a hell of a chin and good pace. Not sure about the outcome or what the odds might be but I'd probably lean Musoke if he still was with Allstars but as it stands I wouldn't bet on this unless either fighter is a fairly decent dog.
Robertson vs Aliev
No idea
Ogle vs Amirkhani
No idea, no idea why Ogle is still in the promotion for that matter. Seems like a nice guy but is more or less a poor man's Akira
Taisumov vs Christodoulou
No idea, go with the Russian I guess?
Pesta vs Erokhin
Pesta might be a killer in some time, he looks real good, but Erokhin is a bad MF and I think it's too early. Erokin wins.
Bektic vs Omer
Bektic is a good prospect, unsure about Omer.
Seery vs Beal
Really impressed by Seery as a part time fighter. Beal not so much, although he seems more gifted as an athlete.
Poker
Everything went well until today, which was a utter shit session. Gonna see if I can 4tbl 1/2 zoom for a while and actually pay attention. Annoyed in general I guess, poker doesn't seem like it's in the mood to give me a break. It's probably just that I suck though, so it's fine. Gonna get better.
Life Update - Canada/USAby Ryan Neilly, January 15
Hey guys,
A couple weeks ago, I moved back from Vancouver. It was alright up there, I did 1 month not staked and won like 7k that month, didn't do much else, hung out with lostaccount (Johnnylaydownboy) a lot, Vancouver's one helluva city, was a great time. Won 4.2 in another and a bunch of 1ks, the prize pools are 50% now, it sucks playing for 1/2 of what your used to.
So I got back home, got myself a nice place and am just gonna grind the casino here and ACR for now, prolly add bodog in a couple weeks.
Game selection has been 100% cashgames since November with the exception of that 215 5m gntd and 1-2 other mtt's.
Starting to want to play them again a little bit, I'll play em when I desire them again a lil bit, never for a living again though.
Plan is NL25 + NL200 + Homegames for making a living in the states, stack cash off 25 til June, then most to nl50 very overrolled and just crush out 40-80 hours a week w/ the beast.
Things have been going ok so far, I took december off for the most part and the first week of this month just hangin with mah girl
I played a lil cash games in Canada, but mostly just MTTs and relaxed a lot, John spent tons of time teaching me a new perspective, I see the game totally different now business wise and hourly wise, it was definitely one of the most enlightening poker trips of my life, although one of the toughest, the games were also a lil tough, I just didn't care to grind on stars, I should have left after about 2.5 months I had no passion to play up there anymore, its just not worth it for me leaving the country, loved ones and friends to play poker.
I had like $109.55 in my account when I got home.
No reason to redeposit a penny, I had to pay for a place, all that kinda stuff. Got expensive fast.
Restarted at NL10.
Here is last years cashgame play - im a BR nit now u guys have no idea, ask john, i wont play some shit with tons of bi's... my only degen moves now are re jamming rivers.
oh some screen shots for records and yah im gonna devote this year to cashgames, NL25 (nl50 by June hopefully) - 6-9 hours a day, look to make top of beast a few times and just grind out the hourly. I tend to do very well in the NL10/NL25 games so far, I'm very confident I should be beating 50 now after the Canada trip, my game has come a long way, as it always does on a poker trip. Its like a hyperbolic time chamber. Fastest 4 months of my life.
John was awesome as a host, he helped me with rides like everywhere, was very cool caring and there when I was in a city where you can't trust anyone. He had my back, let me play on my own for a while, then i won a nice mtt and he rebacked me so I could pay him off and put away $ for when I needed to go home.
Now I'm back on my own again lol
John and I worked together like 5 years, If I ever wanted to MTT again, like had he passion to care to do it, we would work together, theres just 0% passion for MTT's after so many years of not making it to the 10k scene etc, struggling past the 162s online, and having my biggest scores being 20ks etc, so many chances at so many big scores, mtts just fucking suck. lol. stupid that i got off track with them so long, but they kept me afloat long enough to learn to actually play, so its all +ev I guess.
Did a few live sessions in Vancouver, pretty much just crushed every session, although I didn't play many sessions. John sat with me one day, he just said I was to determined, pretty much unbeatable lol. i don't care the stakes. we had some fun bluffs that day. hes one silent ninja. i talk non stop and keep ppl off there game with my mouth edge + hands played in career etc, usually know my flop turn riv actions ahead where they have to think, its a good weapon if u use it right... I'm still learning to use it right though. So much shit you can do to people and exploit later with the power of words. My table presence is at an all time high. That always feels good.
The real reason I just love grinding CG's is every hour I put in online, The local 1/2-2/5 games (hopefully be in these soon), where you can make roughly 5 bills a day at 1/2 just sittin grinding around 9 hours. Its a very good game, I'm lucky to have the poker room so close to my house.
No rush with the online BR, but def wanna get to 1k asap so I can move up to 25.
Still be doing the big mtts like the $500 1m gntd etc, not gonna miss stuff like that, just insanely tired of all the years of 15 hours a day, not worth trading my life for anymore lol I'll load one up when I' really want to take one down I imagine as well.
Actually like ACR MTT's since the fields are so small.
They haven't been hitting overlays, I've looked, just haven't cared to play one yet.
Poll: Orange vs. Red
(Vote): Orange
(Vote): Red
(Vote): Hope you die in a car wreck on the way home and during the autopsy they discover your lungs are fill
(Vote): ed with ash proving you were still alive and breathing while you burned to death fully aware of the
(Vote): pain and knowledge you were burning alive
guys i need to grind coffee beansby bigredhoss, January 13
i went to the store and bought a bag of coffee, but when i got home i realized FUCK they're whole beans, not ground, and i don't have a coffee grinder.
so i tried crushing them with a heavy hardcover book, didn't work very well. then i tried stomping on them with a thin cloth wrapped around the bag, still didn't work. then i tried going outside and backing over them with my car, still didn't work.
starbucks and carribou coffee are closed here at this hour, i have no other options...what can i do
Well graphs are always fun, it's been a good start to 2015. I'm still just trying as hard as I can to make sure I take the time to study as much as I play. Despite what Lemon wrote in his blog, I think it's an important aspect of the game . I guess the difference between us is that I'm not constantly trying to re-write the rules of the game as he might describe it. One thing I've noticed over my time playing is that it can be very difficult to find out if any one particular thing you are doing is working. Sample size is challenging and variance is huge. The best you can hope for is to correctly apply concepts you know to be theoretically correct and then wait for a couple 100k hands to go by to see if it turned out how you thought, but heck, that's actually pretty fun to do.
In terms of other stuff I'm doing I've gained a little bit lately from work/thesis/poker and not being quite as active as I want so I'm stepping up my gym routine to take off those 20 pounds and get back to normal. If anyone hasn't done it I find Hot Yoga to be absolutely phenomenal. A great thing to add into your standard routine of lifting/HIIT cardio sprints. I'm trying to find the optimal balance but my life is very time limited so we'll see!
Ok guys. I believe this is it. The golden pill. The Nirvana. The one breakthrough I needed to finally crack all of this and fly to the stars.
And the realization is that there is not golden pill, no nirvana, no one breakthrough to finally do anything.
The events of last few months - the challenge where I pushed myself, gym, personal life events, Drone's post made me realize a very recurring pattern throughout my life.
And that pattern is - no fucking surprise to any of you: I way over complicate and over think things and put pressure on myself. In all aspects of my life.
When I look back at my life, this pattern is so overwhelming and lead to huge pressure on myself but ultimate stagnation in things that were important to me
1) floorball
I was not talented, yet I made it to the Highest Czech division and national junior team at age 16. I was working harder than anyone else, thinking harder than anyone else, always re-inventing my style, looking to improve and change it, even when really small setbacks occurred.
Then the very same thing that got me to the top lead to my ultimate downfall (along with injuries) - I never had MY style. Even at the top when I was fucking awesome, I would continue to change my game, and so was very inconsistent, and the sport was immense pressure for me that I couldn't sustain. So when coach unjustly dropped me for 4 games (no big deal at all in sport rly) and instead of week long school trip I decided to be the only person in class to stay back to train my gear got stolen, I lost my confidence.
And I had no style to fall back on, that'd keep my confidence up and that I could fall back on. Sure, there was no goalie coaching, no mentoring, but my personality trait was a big reason for my downfall - the need to always put pressure on myself, and to always change everything and look for different ways to do things, even when the way I do things now is very very good as it was in my floorball career.
2) University and college
At university, this was a blessing and a curse. Course work was easy for me. I am a very smart guy, not gonna lie, I see patterns very fast and have strong imagination. Case studies, reading tens of sources and then connecting all the bits in them in one quick paper vomit that makes sense of them all - I had all that. I passed classed without studying, just reading around casually. I have written Masters essays in subjects I never studied for money for rich Chinese students, even wrote pretty much the whole postgraduate thesis for my ex-girlfriend.
When I'm so good at it, It all should have been so easy, stress free right? Wrong. At college in Scotland, in a class with divorced mums going back to re-educate themselves, and really cool but not so smart 17y olds I didn't even have to study and I'd pass everything. Yet I was super stressed out, put pressure on myself, and even cheated in a piss easy exam that I had to resit and got 90% with very little study. Same at University - I was good at it, yet I was always super stressed, was late to start exams and was always looking for that extra resource that'd put me above the pack, that extra thing I could learn even when I could simply learn what was in the lectures and get the same grade.
In academia, it lead to me "beating" it and I have no doubt I could study anything successfully, but at the cost of totally unnecessary stress and pressure.
3)Starcraft
I was a decent player, put in a lot of hours, C level PGT. I quickly at start learned the game I read all the guides out there (hello BigBalls :D) and was thinking about the game like many did - theory crafting, always trying to find the strat that makes me unstoppable, always trying gay stuff, and most of all, artificially increasing my apm for the hell of it, again so I can put pressure on myself. 300 APM toss. With 120EAPM wtf :D
Starcraft was very stressful, and yet I put in little hours actually playing compared to time spent with it, and never made it past mediocre teams. I was dodging playing good people quite a bit, when I reached a higher good rank I stopped playing went back to theory crafting etc. Just like in floorball I had fast start then kept changing things and peaked at one level
4)Sales
After uni I decided to work on the one thing I was lacking - social skills. So I jumped into the most uncomfortable thing ever for a nerd gamer
My first sales job was in media monitoring - phone sales to directors etc.
Now what I did was I jumped into reading books, trying to find this new pattern that will finally make me break through, always tried to get systems in. And my manager told me this - I way overthink stuff. It's not about systems, it's about being yourself. You are a great person, that's why we hired you (like 2% ppl got hired for that company) and you put so much pressure on yourself. Well, no shit - notice a pattern? I was super stressed on the job, doing challenges like morning gym, heavy reading into sales on top of the very stressful cold calling, a petrifying thing for someone not used to talking to people at all. So ultimately, I failed.
My second sales job, the pattern re-emerged. My manager was one of the best people I have met, and he influenced me greatly. Nothing would phase him. His motto was positive attitude, he always had a smile on his face. He'd work hard, at his own pace, was literally, would not allow negative people to come to his life, and even when people he managed came in with excuses, whiny he'd just walk away and tell them to come back when they regained their attitude.
The whole year was an amazing experience for me. I was one of the guys who was the most motivated, had the best education and was the only one always reading books on sales, and listening to tapes for countless hours, tried to change my methods over and over again. This worked very well at start again. But I never settled on just agreeing with "fuck, I am good enough, I enjoy being good enough" and reduce stress, do what I do and just be myself. Bo (my manager) told me this - again that I am a great person, just be that person you learned shitloads there is no reason for me to change, and he wished I could see that too.
Again I quickly in weeks rose to above average in the company, but stayed there as I was putting pressure on myself, changing stuff and never made it to the top 5% in this field where the rewards increase exponentially with success and reaching targets. And the guys that learned a system and just accepted it and worked on making it better without changing it rose above me, even with lower intellect and work ethic.
5) Relationships
My last one and the end of it really is a big part that made me connect the dots today. Again it was great at start - I got back to dating besides one night stuff after a looong break I was reading books on female psychology, even read a Romantic fantasy novel(those things are like emotional porn for girls :D) and even looked at some dating coaches . Now looking back the very same pattern that has emerged in sales, I kept doing what I always do - always having theories, thinking about what the other person is thinking, challenges, trying new things even 6 months into it I was never really okay with being myself, her being her, never opened up, hardly ever just was "there" without over thinking about stuff that was no issue at all. I put enormous pressure on myself, and especially in the last few months I wasn't really there for her, never really could just hang out and have fun without any thought, write stuff just because. Wanting her more and caring lead to what I have done with so many things and eventually drove her away.
There was no way this could work, or even know if it COULD work as what I was doing never allowed for opening us to each other, especially with the added pressure I put on myself with . . .
Poker
Fuck, where can I start? Drone made me really thinking (as I always do :D). It will come as no surprise to any of you who follow me over the years, even without seeing this blog.
In poker, I went from NL2 to NL50 and supernova with UK promotion in 6 months. Just read my blog. I was learning religiously, always trying to find new theories, have seen every video out there, and spent a lot of time theory crafting. Hell - look at my freaking post count :D
Just like in floorball, poker, dating, starcraft the pressure I put on myself and the quest for new theories put me quickly at the above average level, and the very same thing also made sure I stay there, with immense pressure added.
I guess I needed a slap in the face to realize this. But I play micros. I cash out a lot. I think more and work harder off and on the tables than any regular at my stakes, and I'd be surprised if that wasn't true. Because the others that try this hard...don't keep playing the stakes I do. Poker is stressful for me because I make it that way as I did with other things. I always try to find new ways to play, change my game even during sessions, watch all videos out there and I think all of you that spoke to me know that my theoretical knowledge is way WAY above what you'd expect from a player playing my stakes. I am able to balance this with focus on mindset, excercise, positive stuff off the tables but again my desire to challenge myself, put pressure on myself, to find that golden pill "if I find this new thing I'll break through" are always there. This leads to procrastination, stress, more tilt, and lower happiness really.
And I am doing great positive things and think positively and work on my well being, but instead of them helping me skyrocket they just are a must to balance the pressure I put on myself.
So yeah, there you have it. Many of you have told me this over the years, but I have never listened. Because it's such a big part of who I am, and always was - the need to put pressure on myself, to always get better leads to me paradoxically learning very fast at start then stagnate and be stressed from thereon after where the theories start clashing, I keep changing who I am what I do and am never satisfied with myself or spend time to just be okay with who I am and focus on making it better and developing it instead of changing it.
I beat micros at 6bb/100. I am good at it, I don't need to learn new things, I am a great person and I don't need to worry about anything or change my game whatsoever besides thinking about the hands in progress and do a database and own range+ hh correction once in a while, realize what my game actually is and then develop it slowly without adding new theories, and trying to overhaul it.... Even after a downswing, I feel down yet all I need is to do what I do, put in the hours and... just play...solid, just focus on my game, just be me.
All I need to do is be myself, and believe that that's just great and enough, and for once focus on becoming my best self without trying to change it, to challenge it,to over think it or try to find the new golden pill.
Can I do it? Only time can tell. I guess realization is the first step.
2014 small review and 2015 goalsby Forrest Gump, January 07
I want to post some short facts about last year
1. Learnt some different games, but I only play 2-7 TD FL right now. I lost too much at LO8, lost some at HU NLHE, break even at Razz and Badugi. Probabbly lost some at the mixed games too.
2. I was 12K up in 2014 for 2-7 TD. Learnt to play against any number of players including HU and im table selecting less (edited last word) than ever. I even played oogee and zugwat HU at 10/20 and they were scary.
And for next year goals:
1. Finish some books first: "supertraining" (edited last word) from Yuri Verkhoshansky and "The black Swan" from Thaleb
2. Become Supernova before October playing only 2-7 TD FL finishing with at least 1K/m after rakeback.
~~Read half before commenting pls <3 ~~ unless its off topic
Incoming TL;DR comments. It's been a while since I used this blog. But this is a topic I think a decent amount of people would be curious about so I figure I'll throw it out there for whoever it might help. I'll include some video recommendations at the end also from two of IMO the most reliable content creators on youtube. Hope someone gets something out of this. I'll try and answer any questions I can from the comments and if I don't feel confident enough answering them off the top of my head I'll try and point you in the right direction.
Guide to dieting.
Well... it's the beginning of January again. And everyone and their mother is going to get on a crash diet. One with parameters that shaolin monks wouldn't have the willpower to operate under. No carb diets. Palio. Juice diets. All sorts of BS I can't even keep up with to make fun of effectively. . To sift through the BS. Its important to look at the basics of whats going on. I'm going to try and summarize the basics of how a diet affects your body. Cliff notes edition of course. And then outline some decent dieting parameters to follow and adjust to compliment the goals you might have. Keep in mind I am not a dietitian nor have I got any degrees in nutrition. That said you wont need to be to follow any of this or get the results you are interested in.
Let's get on to the good stuff. For the purposes of this example. I'm going to use a cutting diet. Or weight loss diet as an example in all of this. The biggest and most important part of your diet is going to be planning your calorie intake. A calorie is the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. Your body needs calories to fuel itself. What it doesn't use it will store until it needs it. This eventually becomes fat. Luckily, even a sedentary person burns a decent amount of calories. Though granted not as much as someone who exercises. When you exercise, your body needs to expend additional calories to power your body through whatever activity you may be engaged in. Now I need to divert a second and explain something. Your body has minimal functions and upkeep it has to do everyday to stay alive. Think of it like a business and your body needs to pay its employees. In calories. Your organs do work and need to get paid. Your muscles need to be up kept. Pretty much everything your body does requires a salary to be paid day to day. Living expenses, in the most literal sense.
Now back to exercising and getting mad jacked bro. When you do some sort of exercise where your body is expending energy, but not really forcing an adaptation of muscles. It is expending a certain amount of energy. Lets say 100 calories. And then that is all. For instance lets say you decide to take a walk after work and expend 100 calories. Those 100 calories are gone and that is the end of that story. No more accounting necessary. Now there is also exercise that will force an adaptation in your body. IE. Strength training. Which will also expend calories necessary to complete the task you set out to do. And then afterwards when your muscles repair they will grow and become larger. Thus raising the basic metabolic rate of your body a little. (More in a second) In turn this will add a residual effect where you not only burn say 100 calories in the moments of training. And from then on some additional calories in your future day to day since a larger muscle requires more upkeep. Guesstimates I have read online put a pound of muscle somewhere around 7-10 calories a day in upkeep costs. Likely around the higher end of that but I can't say for certain. Now lets move on for now and talk about TDEE.
Total daily energy expenditure. This is what we need, to figure out where to set our calorie limits at. Its very simple http://iifym.com/tdee-calculator/ .Just enter an honest (I would lean towards conservative) estimate of your physical activity as is. I recommend using the first setting for simplicity. I'll use myself as an example case. As a male that is 27, 5'8, 155lb and exercises 3 times a week.(using imperial because this is 'murica and its the way god intended. Metric is the devil's units of measurement). By its calculations using 3 parts math, 1 part magic, it says my TDEE is 2274 calories a day. Now I would recommend for most people to only adjust by -300. You can go as far as -500. (or more I suppose) but the more your press your deficit the more your hormones will be affected. Also the harder its going to be to stick to your diet. STICKING TO YOUR DIET IS ABOVE ALL ELSE THE MOST IMPORTANT THING!!!1!!!ONE! A bridge that can't reach the other side is not a bridge. You need to construct the diet vehicle that will take you from point A to point B using the tools and willpower you currently possess. Stretching your willpower too much will cause you to fail eventually. Press a little but make sure its manageable. So if I were to diet right now I would aim for about 2000 calories a day. Leaving me at close to a 300 calorie deficit just from my diet. Likely I would also add in 200 calorie cardio sessions. 3 times a week to average out the difference to about 380 calorie deficit total each day. (Math is dumb I'm not going to bother calculating exact numbers. Ain't nobody got time fo dat shit.)
OK so I have to talk now about why you should do strength training. Male or female. As i talked about before your body is a business. It requires calories to operate. When your body goes into a calorie deficit. It will be a business that is in the red. And it will take precautions to make sure it doesn't go under. It will begin to get rid of any sort of muscle it doesn't need to lower your bodies basil metabolic rate. Its really the only thing it can do to downsize. It has try and get back to equilibrium so the business doesn't fail. However when you add strength training to your program. Your body is forced to keep that muscle. It is being stressed and as far as it knows it NEEDS that muscle to not get killed by the constant threat of saber tooth tigers attacking your ass. It does not require a lot of muscle mass to run, especially in the upper body. So your body will not mind one bit if it downsizes a little to be more efficient. Your body will prefer to burn muscle than fat given the chance. Your body is quite good at staying alive . Now a person attempting to diet without strength training. Will have to end up losing more weight overall to lose the same amount of fat. As your muscle base shrinks the shape of your body goes with it. Ever heard of the term skinny fat? Its a person that doesn't have a huge amount of fat on their body however their body has so little muscle that they still appear to have no real shape to them. So not only will we have to lose more weight to burn the fat we want. We will not be satisfied with what is left when we are done. Muscle gives shape to a persons body in a good way. Also retaining our muscle (or gaining) will make the process easier. Burning exclusively fat at a higher rate as we retain our muscle and continue to have it work for us burning calories. In the game of counting calories each one adds up.
After we find out what we need to aim for calorie-wise. Now we have to figure out Protein/carbs/fats.? Protein is commonly recommended to be 1gram per pound of body weight. Some people go as much as 2. however its not necessary from everything I've read. In fact I remember reading even as little as .7grams per body weight being enough for muscles to recover. but I would stick to 1gram per 1 pound of body weight. Fat should be .5 grams per pound of body weight. So for me in this example it would be somewhere around 70 grams of fat. Fat is very important to get enough of. It helps regulate hormone levels in the body and is a energy source your body is fond of. Keeping your hormones happy will also help make the process easier. For women not messing with your monthly cycle is a good thing. And with guys trying to get hard in that funky place. Good luck if you aren't getting any fat in your diet. It also helps with inflammation and lubricating joints. For reference. 1gram of protein = 4 calories. 1gram of carbs = 4 calories. And 1 gram of fat is equal to 9 calories. Alright enough with the numbers. Although the closer the better for optimal results. Being pretty close is totally fine. In the end we need to get the job done. I would recommend hitting the minimum requirements for fat and protein every day and then filling the rest with carbs. It's ok to go above protein and fat by a little on a given day. However, you should use your carbs to regulate where your total calories end up at the end of the day. Carbs are the area where you have a lot of leeway to adjust since its mainly just an energy source. So this puts my total to aim for at about 70 grams of fat, 155 grams of protein, and 187 carbs to fill in the rest of my 2000 calorie goal.
OK so in practice you obviously are going to have a hard time hitting these numbers exactly day to day. However as long as you hit more than a minimum of around 80%+ of your protein goals you should be ok on that front. Fat should try to be as close as possible. Over is more than acceptable too. In the end your main concern past hitting your minimums should be ending up somewhere around the calorie total you set for yourself. This takes practice and some planning. Make sure you constantly keep checking your calories for all the meals you are eating. Pretty soon you'll be able to look at anything and guesstimate pretty closely what the calorie content is.
Now before I finish this already super long-winded guide. Let me add in some extra details and tips on how to go about things. One thing a lot of people complain about when they are dieting is being hungry. This shouldn't really be the case. One of the main reasons for this is bad food selection. You want to avoid calorie dense foods. Stuff like cheese, fried foods, donuts, all sorts of foods that are super dense in calories but don't have a lot of volume to them. And usually not nutrient dense either... Because you are going to be getting less food than normal. It's important to eat nutrient dense foods. Greens are your best friend. Feel free to add as many greens such as broccoli and spinach as you want with your meals. Not only are they a good source of micro-nutrients, but they have next to no calories. Helping to keep you full for quite a long time. I would also strongly recommend a good daily multivitamin.
Your diet really doesn't need to be perfect. The closer the better, but in the end physics doesn't lie. The law of thermodynamics will take care of the fat loss as long you stay pretty consistent day to day in your diet. Honestly this subject in general is very vast. I tried to summarize it while including the things I found most relevant. But these is a lot that had to be left out. This isn't a perfect guide but its really all you should need. The rest is up to you. Do your homework. Don't buy into the bullshit. Its simple. It just takes some work.
-Omar isuf talking about nutrition. Great content provider and does well at explaining things simply. https://www.youtube.com/user/JuggernautFitnessTV - Jason Blaha's channel which is IMO one of the best on youtube for strength training and overall knowledge. The man is super fit despite what people initially might think. And he is also a competitive powerlifter. He does Q&As every monday and his channel is a great resource for anyone learning about dieting or all around lifting.
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