>Who is /fat/ for?
For dieting ducks working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/

>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).

>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html

>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.

>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq

Previous thread: >>76245910

today I bought two donies but I only ate one

>>76246591
I refuse

I mixed in 18g of psyllium husk powder to my greek yoghurt and protein, and holy shit I feel stuffed. It must have expanded something crazy in my stomach because I haven't felt this satiated in awhile.
I'm going to start adding it to more stuff.

>>76250294
How bad was the taste? No matter what I mixed my psyllium husk powder into I always tasted it and it was awful. I could never find anything that could mask the flavor.

>>76250288
Have some Gola and Borger

Today was half off sushi day at kroger. Every wednesday I get two rolls and accept going slightly under my protein goal. Feelsgoodman. Although I accidentally bought regular soda instead of diet and need to haul it back to my car to return it.

Been on a weight loss platau for a bit. If I haven't lost weight by monday I'll propably have to adjust my diet which would fucking suck as I'm already pretty hungry all the time, but I will get under 100 kilos.

>>76250302
Noticeably worse than having just the yoghurt+protein, but still bearable. The protein powder I'm taking at the moment has a fairly strong vanilla taste, so it probably helped compensate a fair bit.

>>76250294
that stuff expands up to like 50x its weight, so almost 1kg in your case. no wonder you feel stuffed

>>76250398
Try mixing a cup of greek yogurt with 10g of sugar free jello pudding mix. Delicious and fluffs it up alot.

I can easily eat on a 1k+ deficit, but I can also eat on a 500+ deficit to hit the 0.7g protein:1lb of weight ratio
What's better?

threadly reminder:
>You get in shape, and more importantly stay in shape, by accumulating significant, but livable, improvements to your lifestyle over time, and building on that.
>Not by going through some horrible ordeal requiring Olympian willpower.
>fast food and soda are so awful because they make it easy to ingest immense calories without being especially aware that you're doing it.
>I'm not telling you that you need to abandon everything you like forever.
>You just can't have obviously unhealthy foods be a main component of your diet.
>Having a reasonably-sized portion of something "unhealthy" that you really like 1-2 times a week is not a problem if the rest of your diet is in order.

88.8 kg this morning.
(Was 92.0 kg in May 16th.)

>>76250419
>>fast food and soda are so awful because they make it easy to ingest immense calories without being especially aware that you're doing it.
Its helpful to know some good fast foods when in a pinch. Chickfila's fried sandwiches are about 440 calories and 28g of protein and their market salad with light balsamic vinegarete is 400 and 28g of protein. Wendy's chili also has good macros and is pretty filling.

>Having a reasonably-sized portion of something "unhealthy" that you really like 1-2 times a week is not a problem if the rest of your diet is in order.
Honestly, if your diet is super tight, you can have like 200-300 calories of junk everyday. A diet consisting of lean meats, yogurt, fruits, and vegetables can easily fit a small bag of skittles or 8oz of air fried fries whenever you want.

>absolutely mogs coke zero/diet pepsi/other zero sugar soft drink on the market
Take the bangs pill.

>>76250405
I admit that's more than I thought
I eagerly anticipate this evening's monster shit

>>76250411
Not a bad idea anon, I'll pick some up when I'm next at the shops

Today's dinner.
6 pretty large Zucchini fritters, a spicy yogurt dip and some homegrown salad.
~300 kcals.
It was really nice, but so filling I had to put the last zucchini fritter in the fridge, I felt too full to eat it.
Surprisingly enjoyable too, didn't feel like a sad diet meal or anything. Would recommend.

>>76250454
looks good, anon.

>>76250454
That looks delicious. I'm gonna try making those zucchini fritters. Do you have a recipe?

>>76250457
Thanks, it was quite enjoyable.
>>76250460
>Do you have a recipe?
I improvised, so not really.
I started with a large zucchini (330g) and shredded it with my mandolin. I think if one wanted you could lightly salt it, let it sit, then squeeze some excess moisture from it, but I was hungry so I skipped that step.
Also one small onion thinly sliced.
Then I added seasonings, which are really up to you - in my case I added garlic powder, oregano, paprika powder and some raz el hanout (plus salt and pepper).
One egg to help bind it and 30g grated cheese to give it more body, which you can probably skip if you wanted to.
In the normal recipe you'd then add flour to bind it, if you're conscious about carbs, use something like almond flour.
I went 110% and used Psyllium Husk powder which probably helped with satiety, but it adds a little gummyness to the fritters that I'm not sure everyone would like, so for those people I'd say almond flour or some other binder is probably better.
Lastly some chili flakes and some pepper paste for spice.
Form with your hands, fry with some oil in a pan. Higher heat so the zucchini don't become mush but you still get a nice crust.

For the dip it's yogurt, lemon juice, oregano, pepper powder, garlic powder and some more chili paste.

Today i was eating a meal and halfway through it i realised i was already full. And this time instead of powering through it like a true fatass, i stopped eating.

>>76250477
fuck yeah cant wait

>>76250362
wont happen, I only drink water (and beer)

>>76250478
that's the spirit. keep it up.

>>76250478
You're gonna make it anon if you keep this up.
>>76250479
It's suprisingly easy to make, hope you enjoy it.

>>76250454
Damn that does look good, I have zucchini growing in the garden but it will be a while before harvest

>>76250485
>in the garden
I'm jealous anon, I am limited to my balcony, which I have minmaxed to unreasonable levels, but zucchini just isn't really viable there. Enjoy yours, from my understanding they have great yields.

>>76250478
that's a healthy habit change. The other one to work on is to instead of stopping eating when you are full you stop eating when you are no longer hungry.

>>76250522
>that's a healthy habit change. The other one to work on is to instead of stopping eating when you are full you stop eating when you are no longer hungry.
Thats one approach. Another is finding foods that make you full while hitting your goals.

>>76250437
that clearly says barq's

I had a home made pizza with some leftovers of the meat I used as pizza topping on the side for a 1357+ kcal meal with 130 grams of protein and that pretty much satisfied me for the entire day.
I had some protein pudding and a protein drink to get the recommended amount of protein for a total of 1895 calories and 205 grams of protein and my tdee is 2700+ on a sedentary lifestyle(still hit the gym and walk more often I just didn't count it when I calculated my tdee.)
[spoiler]the + is for whatever calories the cooking spray adds when I cooked the meat[/spoiler]
This shit is going to be a breeze.

>>76250582
kids don't learn cursive any longer

>>76250419
I have said it many times in these threads but it seems like something people cant grasp. Eating junk food isnt just an equation of calories, it also messes up your hormones which in turn makes you hungrier. You really have to understand that

>Junk food equals worse hormones
>These hormones control your hunger
>you cannot fight hunger urges when your brain is strongly telling you to eat
>the solution is to eat healthy, exercise, sleep and have healthy habits in general

People think they can think their way out of their automatic bodily processes screaming at them to eat, you cant. Instead you have to feed your body properly so that it stops screaming at you. If junk food didnt exist nobody would be fat. People wont be overeating on unprocessed chicken and bananas. Your body hormones dont get messed up unless youve fed it junk. Once youve broken your body from junk food theres no going back 100% (which is why most people are fat) but you can keep it restrained by eating healthy. Thats why junk food should be largely avoided, it keeps your hormones messed up which makes you cave

>>76250637
>People wont be overeating on unprocessed chicken and bananas.
You've never seen me at a brazilian churrasco restaurant.

>>76250657
yeah but you have lived your life exposed to junk food so you have a corrupted hormone profile.

I know youre half joking but get some hunter gatherer thats never eaten the modern diet and put a banquet of all the food they love in front of them (no junk food) and theyll pick at it until theyre full which is maintenance.

>>76250658
>yeah but you have lived your life exposed to junk food so you have a corrupted hormone profile.
Nah im actually good now. I can eat normally day to day, but I can definitely let loose when the situation calls for it. I just eat pounds and pounds of lean meats and vegetables everyday, Almost done cutting, so I cant wait to bulk again.

GLP1s don't work on me. I get 2 weeks max of honeymoon period where I eat somewhat less and lose a few pounds and then I lose it. Up the dose, nothing, just more sides. Up the dose some more, just debilitating sides. This happened on sema. Now it's happened on tirzepatide. Been using it for 6 months now, am up to 15mg/wk and it does nothing except feeling queasy and gassy and dizzy a lot of the time. Appetite untouched. What fucking unspeakable crime did I commit against a fat person in a prior life to be immune to the miracle weight loss drug of the century?

Has anyone had fantastically better luck with retatrutide vs tirz and sema? They all just seem like slight incremental improvements so I don't think I can be bothered to try it if it's just going to be more of the same. Worst part is I know if I give up and taper off now that my baseline appetite is going to be even worse than it ever used to be.

>>76250637
I tend to agree with you more than the alternative, i.e.
>if junk food didn't exist, nobody would be fat (because we'd all be eating healthy foods all the time and there would be no cravings because your hormones wouldn't be out of whack)
however, isn't it important to allow yourself some leniency as long as you're also making positive change alongside it? we don't live in a perfect world where such junk foods don't exist, and because of that you WILL be tempted and you WILL experience cravings. if you are a fatty who eats fast food with sodas and potato chips and the like every day as part of your diet, then that's bad, but if you cut it all out, replace it with healthier foods and then have the trash once a week, isn't that progress? and of course I acknowledge the point that it'd be better if they didn't have it at all, but people are more likely to quit any new regime or diet if they can't have a lifeline, some leniency, some relief.

in due time, I'd like to think that healthier habits win over bad ones, and the "security blanket" of a cheat meal or what have you will dissipate on its own. different strokes for different folks I guess.

Are we cool with posting current FAT bodies here or nah

>>76250713
yeah people post pics from time to time

>>76250697
>but people are more likely to quit any new regime or diet if they can't have a lifeline, some leniency, some relief.
>tfw do completely fine with no real cravings when going cold turkey
>eat 1 toblerone
>feels like a dam broke and cravings come back with a vengeance.
Will I ever achieve true disciprine?

>completely disinterested in everything and start binge eating for weeks out of pure bordom and need for stimulation
>nothing changes but suddenly im wholely interested the books im reading and movies I want to watch and vidya and stuff
>go from sitting around all day because theres nothing to do to sitting around because im paralyzed with choice due to wanting to do so much

this is so retarded

anyway I bought a shitload of chicken and I will hopefully be getting back on track again because now that I feel i have stuff to do and look forward to i barely feel like bingeing at all

>>76250730
interesting perspective. aren't you saying that no matter what you do - whether you're trying to make garbage fit your macros, or you're abstaining from it - that said activities require some amount of personal discipline? or maybe there are just some people who aren't buck broken by food and who can "eat normally" because they don't have disordered eating problems/psychological problems that come alongside it? and if the latter is true, then how much discipline does it take to get to the point where eating normally is effortless and natural for you?
>>76250821
stop eating, fatty. you're gonna make it.

>>76250831
The discipline part was a joke in reference to this.
https://youtu.be/MLPUnTw4-1Q?si=lMp-34DJEAfd4MmM
Eitherway since abstaining is easier than "rewarding" myself I'll just keep abstaining untill I hit my goal weight and see from there how I will manage the cravings if I ever do eat some chocolately sweet.

Away, away, creatine weight. Shoo, shoo, no more of you.

>>76250821
>because now that I feel i have stuff to do and look forward to i barely feel like bingeing at all
I think there is really something to that. It is always good to have some medium ang long-term goals outside of weight loss to keep you on the straight and narrow regarding weight loss.

>>76249281
Decided I was being a bitch and went for a third walk. Up to 31k steps for today now which was more than double my previous steps record. The overreaching warning is now orange in color, wonder if it'll go red if I do another walk. Down more than 10lbs from where I was when I woke up. Just took a piss when I got back from my walk and it was still light and clear, and my mouth doesn't feel dry or anything so I don't think I'm dehydrated yet, just how much excess water did I have in me?

Woke up at 209.6lbs
First walk: 209.6->203.9 = -5.7lbs
Second walk: 203.9->199.7 = -4.2lbs
Drank protein smoothie: 199.7->201.4 = +1.7lbs
Third walk: 201.4-197.2 = -4.2lbs

Tempted to go for that fourth walk now, not only would it beat the 36k and 40k steps guys, if the -4.2lbs loss of water continues I'd be at 193.0 which would be a new all-time low for me on weight.

>>76250667
How can you eat so much when you so nauseated and like shit? You need to exercise some willpower, it's not magic. You sound severely addicted. Weight?

>the plan is to eat 1300 calories and burn about 800 through biking 11 miles or walking 8
>get on bike
>ass is sore because the seat is so narrow it hurts my pelvis, can't go more than a block before stopping
>walk 5 miles instead
>get ready for second walk
>it starts raining and there is a flood warning

can't go 4 straight days without something stopping me from exercising. i made this plan because i can balance out my hunger through 3 meals a day. but now my diet is slipping because i couldn't offset the bad decision i made earlier through exercising.

>>76250697
>isn't it important to allow yourself some leniency as long as you're also making positive change alongside it?
depends on what kind of person you are. there are people who can have a chocolate bar on a strict diet every once in a while and it's enough for them, and there are others who will eat every last piece of chocolate/junk in the house once they get a taste. the latter need to be cold turkey or it all comes crashing down
that's my personality when it comes to food and addiction in general. i used to be an alcoholic and there was no "leniency", it was all or nothing
>oh i'll just allow myself a little bit of heroin now that i have my heroin addiction under control
junk food destroys your body like drugs and alcohol so that's how i view it in order to keep myself away

Realized mid dinner that I didn't log a snack in my calorie count. I'm probably over budget now FUCK

>>76250998
What matters is that you are aware of problems and how they affect you. Your decision to seek exercise is wise, and you realize the shitty-ass seat is uncomfortable. It rained, which makes your exercise in general harder or unsafe otherwise. So, instead of throwing in the towel, you could:
>Invest in a more comfortable bicycle seat, adjust the height/angle, etc
>Check the weather weekly to arrange your bicycling activities in line with preferable weather
>Etc
Solutions, anon.

>>76251025
erm, actually
>no money, like double digit money thats only for diet food
>it's threatening to rain all week and rain here is RNG so it could happen any time

>>76251105
sometimes life gets in the way. dont catastrophize it or beat yourself up over. you did your best. continue to do your best. youll make it to the finish line. no rush.

A light dinner tonight. To go with my 2 grocery store sushi rolls, fluffy yogurt, a bag of protein chips, and oatmeal for the rest of the day. Only a few more days until my diet break :) I think Ill hit 20 pounds lost tomorrow.

MY ASS IS ITCHY NO MATTER WHAT I DO AND GOD DAMN IS IT ANNOYING YES I AM CLEAN.

i lost a lot of weight and gained it all back after being put on antidepressants
i cared so much about calories and macros and steps and once the medicine kicked in i could not give a single fuck and went back to every bad habit i had

>>76251217
looking good. what is that, a bean and chili stew?
>>76251245
bro aren't antidepressants supposed to improve your life?

>>76251245
Same, but without the anti-depressants and got even fatter.

>>76251240
worms. eat the horse paste. one gummy bear sized dollop once a week until it's all gone. keep it in the refrigerator. neigh.

>>76250294
i mix chia seeds and protein powder in my morning yogurt

>>76251253
>looking good. what is that, a bean and chili stew?
3 bean and turkey chili with jalapenos and bell peppers. Been eating it for about a month straight. Pretty good. Tomorrow Im going out for a napoletana pizza and Ill eat this again for dinner.

>>76250916
194.9lbs instead of the projected 193.0, seems I ran out of easy water weight to shed, but I'm pretty much back to where I was on Friday so I'm no longer freaking out about that watermelon. Lesson learned and I won't be buying another one of those anytime soon.

According to cronometer I had a 3500kcal deficit today, not sure if I believe it but that's also got to be a record for me.

>>76249236
Did 42k steps now, and I'm officially wiped, my feet are killing me. Going to shower and then fucking pass out now.

>>76250419
okay but i already abused semaglutide to lose 70 lbs in the last year, can i just start your thing at the part where you maintain?

>>76251349
Schizo

electrolytes taste like how I imagine jizz tastes.

>>76250667
>miracle weight loss drug of the century
Kek
seeing tons of fatties wash out because they take the "horrible side effects" as a signal to stop the drug instead of to stop eating, it's similar to antabuse but for food. If you want something that removes your /desire/ to eat(desire for dopamine) you're going to want a drug that causes the release of that hormone; stimulants

Also, you're at least dosing half every 3 days right? In pretty much everyone it becomes ineffective after day 5

>>76251245
>>76251267
If you had untreated mental illness that was going to happen anyways. When losing weight doesn't fix whatever was wrong you'll just burn out and go back to pleasure seeking behaviors

alcohol having calories is evidence that god is malevolent

>>76251395
I took mounjaro once a week for 8 months and it worked the entire time. Don't listen to this micro dosing retard.

>>76250667
Have you tried using that nausea to not eat like a fat piggy.

>>76250432
>Honestly, if your diet is super tight, you can have like 200-300 calories of junk everyday.
i agree with you. but, as you get close to your goal, your weight loss starts to slow down. when i look through my calorie log (it's a handwritten notebook) i can identify every little spot where i could have cut some calories but didn't and i can clearly see that it was that stuff that was making it harder. it's unnecessary. it gets in the way of the goal and slows down progress. i'm getting down to the final stretch- the last 20lbs. i'm sure that i'm still going to eat "bad" food sometimes. maybe once a week when i'm really craving something sweet, i'll eat a little dark chocolate and keep it under my TDEE. but that day to day junk food allowance just isn't going to be there anymore, not this late in the game.

i can handle eating a little junk as part of my diet and not let it get out of control but a lot of people can't do that yet. it's just easier to abstain completely and it's a better strategy for losing fat quickly. if you want something sweet- eat some fruit, nature's candy.

>>76251502
Idk Ive been able to keep some junk in and my abs are finally back. I didnt find it got in the way at all. Metabolic adaptation due to weight loss is alot less than people expect unless youre losing like 100 pounds. I found that as youre deep into losing weight, the stubborness of the scale is less due to fat loss, but more water retention caused by any number of things that tends to drop suddenly after staying still for 2 weeks. Also a more full GI tract as I ate more filling volumnuous foods.

>i can handle eating a little junk as part of my diet and not let it get out of control but a lot of people can't do that yet. it's just easier to abstain completely and it's a better strategy for losing fat quickly.
if they cant learn to eat it in moderation theyre just gonna regain the weight the second they eat some junk and the cravings hit like heroin withdrawls

>if you want something sweet- eat some fruit, nature's candy.
hard to argue with that. berries and watermelon especially. super satiating and tasty

>>76251502
>>76251566
just grabbed a bedtime lollipop btw. 45 calories and super flavorful. always helps me fall asleep.

>>76251240
very hot bath. If it starts burning see a doctor.

>>76251245
been there and it sucks dude. I recommend a dreamer bulk.

>>76251375
it would depend on the jizz and also no.

>>76250667
If it helps you at least maintain it works. Try gray market cagrilitide.
>>76251245
Get on GLP1

Eating is all in the mind. You need to work on your mental state and self responsibility if you want to stop eating like a fat piggy.

>>76251784
This is very true. I spent the last 30 minutes or so pining over food on /ck/ and plebbit, and it only goes to show that you need to understand the distinction between physical hunger and the psychological cravings that come along with it. It's akin to lusting after a hot piece of ass, and in fact I think similar parts of the brain are activated, but what the hell do I know, I'm not a doctor that's just my hypothesis. Just like you shouldn't put the pussy on a pedestal, so too should you not put the food on a pedestal. I think this is the Achilles heel that fatties deal with the most, and to be fair it can be difficult to deal with - a picture is one thing, but smells and sounds can add an entire layer of mental agitation or "noise" to the mix that make abstaining difficult. I mean, imagine yourself an incel, yet having sexy bitches popping their pussies right in your face. Of course that'd be a lot more agitating than just looking at still images or video on a website, and who could blame the incel for trying to cop a feel. Still, it behooves you to develop the mental fortitude to overcome such cravings. Otherwise, you're destined to suffer a self perpetuating cycle of binging and purging, punctuated by self loathing and disgust.

>>76251825
This post must be AI

>>76251837
That post was not AI, but I'll take it as a compliment, I suppose.

youre exercising right now, right?

>>76251889
exercising my patience

.

>>76251898
From ~144kg to sub-100 in about 10 months or so? Impressive, very much so.

>>76251784
Or take an GLP1 and be done with it.
Thin people do not have to exert mental resources to fight off cravings - they simply don’t get them.

I lived my whole life in fat difficulty and I can't escape.

I'm losing hope bros..

Could electroshock therapy help me lose weight by making me associate eating with pain?

>>76251940
You're going to condition yourself to like pain instead.

>>76251943
you just can't win in this piece of shit fat nigger life can you

>weighed myself this morning
>66kg bang on (145Ibs) down from 78kg last September
>still have rolls of belly fat when I sit down and no thigh gap
Thought I'd have visible abs by this point

80kg fasted and depleted, and 10%bf as of this morning.
Wagmi

>>76251918
>>76251940
>>76251947
You have a solution now. It isn’t even expensive thanks to compounding pharmacies and gray market peptides. Whether you use it is up to you.

>>76251956
very impressive.

If you eat less
You will achieve great....ness

Fatty Contest
Furudo
219.7 lbs

>10k steps?
Ofc donezo
You did your daily 10k, too. Rite /fat/?

>>76252025
10k calories maybe

Ate Crunchy Nut Cornflakes two days in a row. My first consumption of sugar in months and have just noticed I'm having a full body pimple breakout.

>>76252035
What a heckin' chonker

I've been doing my weight loss journey alone mostly with the help of chat gpt and google. Currently weigh 111.5kg at 5"10, weighed 136kg at my heaviest. Here's my current loss rate:
20/04 122.5
27/04 121.5
4/05 119.9
11/05 117.7
18/05 116.3
25/05 115.2
1/06 114.05
8/06 112.6

Losing about 1-1.5kg a week with a 1-1.5k calorie deficit per day by skipping breakfast, having a 600kcal lunch and ~800-1000kcal dinner, and going cold turkey on alcohol since new yrs. Is this sustainable? I've only been weighing myself weekly for about 2 months but have been going solid for around 4 months. Is going to a nutritionist worth it?

Also does anyone have a good multivitamin they can recommend? I am currently a bit anemic and started taking iron supps since apparently substantially less food can do that to you.


>>76251898
Congrats my nigga. Im looking to lose similar amounts of weight in a similar timeframe, do you have much loose skin / stretch marks? Anything you recommend to help keeping them from occuring? My private health insurance covers skin removal I think but the gap is like 5-6k so i want to avoid if possible.

>>76251898
Noice
Keep going my negro

>>76252083
Cool but i would worry how would you bounce back to maintenance after such severe deficit, not to mention possible yoyo effect after such quick loss of weight

>>76252083
>1-1.5k calorie deficit per day by skipping breakfast, having a 600kcal lunch and ~800-1000kcal dinner
This sounds to me like you're not getting enough protein with that diet.

Fatty Contest
The O
192.2

>>76251356
Yeah, I definitely overracted, but seeing my weight shoot up 15lbs after only a few days was cause for alarm. Didn't realize I could gain weight that quickly, even if it turned out to be mostly water weight. Seems my weight is right where I should be now and I'm back on track and I didn't actually gain much fat from that watermelon, if any, it just really hydrated me.

App still thinks I'm overreaching despite only doing my usual 10k steps today, I guess it'll be bitching at me for the rest of the week now for overreaching yesterday, and next week it'll probably be calling me a bitch for not doing another 42k steps.

Good morning, frens. Stay strong.

>>76252100
If you are just trying to avoid muscle loss, and provided you are doing resistance training atleast once or twice a week, then you can get away with far fewer grams of protein, maybe just 60 or 70 grams even if you are 6'2"

>>76252096
Idk i'm not too scared of yoyoing because i've been pretty damn dedicated, and could see myself doing this diet for the rest of my life desu, so even once i hit my ideal weight, i'm happy to slowly increase to maintenance

>>76252100
Most of my meals are high protein or protein shakes, i get around 80 grams protein per day I think. I haven't been going to the gym though, i've done it all via diet. Is losing muscle really that bad? I feel like I would have a better chance at success if focus on losing the bulk of the fat, then focus on building muscle once i get within 20kg of my target weight

>>76252187
>I feel like I would have a better chance at success if focus on losing the bulk of the fat, then focus on building muscle
It's the other way around actually. The more muscle you have, the easier it is to burn fat.

>>76252189
I'm thinking from a psychological aspect, changing via diet has been incredibly easy, i feel like doing diet + gym will be substantially harder

>>76252191
>i feel like doing diet + gym will be substantially harder
Are you a man or a mouse anon?

>>76252196
true, but you aren't answering the question. is muscle loss actually that bad? I'm not going for an overly muscular body, i just wanna stop being fat. I'm happy to just wait I get close to my target weight.

>skip dinner
>start doing 5x5 with 5 gallon water bottle
>lost 3 kg in 6 days
Is this good?
Am I gonna make it?

>>76252204
>is muscle loss actually that bad?
Yes, especially when you don't have much to lose. It can be debilitating, and gaining a pound of muscle is exponentially more difficult than losing a pound of fat is. You'll be kicking yourself for not doing some resistance training and eating a baseline level of protein to maintain what little you already have.

>>76252249
It’s normal to lose a lot at the start, there’s a lot of “excess” your body will quickly drop off when a diet starts.
You need to maintain a routine you can find consistent if you plan on losing a significant amount of weight (more than 20lbs/10kg). Don’t burn yourself out and don’t do meme diets or leave yourself vulnerable to temptations mentally and you’ll be fine.

Anyone have issues with low mood? When ever I cut I feel little to no emotion and just start to not care about the cut. Could it be a macro is too low?
I'm at 0.4g'/lb for fat would increasing it help?

>>76252256
I'm not fat, just on the upper line of my BMI range.
I'd like to lose the extra fat and get more toned.
Will it work?
Is 0.5 kg /day good? how much is my deficit?

>>76252187
>Is losing muscle really that bad?
A dedicated person can lose a pound of fat in 2 or 3 days. A dedicated person can gain a pound of muscle in about a month. One of the best things you can do to preserve muscle mass as you lose weight is doing full body resistance training once or twice a week. This doesn't have to be at the gym you can do cslisthenics at home, push-ups, weightless sqiats, planks etc. Just make sure each set you do is done until or near failure. Failure should be because of muscle fatigie not being out of breath. Assuming you are a guy getting your hands on at least one dumbbell so you can do bicep curls, wrist curls, and lateral shoulder raises is really nice because they are really important for male aesthetics.

I'm having trouble returning to my diet, fuck

>>76252268
Just use the CICO calculator, but if it’s below 1500cal/day or a complete change (like keto) it’s not worth it. That’s a recipe for a shitty backslide if you are not able to completely adapt.

>>76252283
Literally just do what you use to do

>>76252268
>Is 0.5 kg /day good?
This is unrealistic. On the very high end you could aim for .15 to .2 Kg per day. 1 pound of fat is 3500 calories. So a 500 calorie daily deficit is 1 pound a week. A 1000 calorie deficit is 2 pounds a week.

t minus 3 weeks until 4th of july and beach days. emergency cut time

>>76252295
So it's water weight?

>>76252273
>Assuming you are a guy getting your hands on at least one dumbbell so you can do bicep curls, wrist curls, and lateral shoulder raises is really nice because they are really important for male aesthetics.
NTA but what's a good weight to go for if I've never really exercised in my whole life? I know modular dumbbells would be perfect but they're kinda expensive here unlike set weights.

>>76252283
What's the issue anon, be specific.
I know it's a meme, but you do have to __actually__ want it, if you're just halfheartedly in it it's not going to work.
>>76252268
0.5 kg/day is not going to happen unless you count water weight gains. The upper ceiling of maintainable weightloss is like 2kg/week and that's if you are willing to totally 100% focus your life around that one goal.
A more realistic pace is 1kg/week if you're serious about it, 0.5 kg/week if you want to make sure it's more maintainable.
Yeah 1kg of fat is 7700 kcals deficit, but it's not that simple, your TDEE will lower once you are on a more extreme deficit for a bit. (inb4 starvation mode - fuckoff)

>>76252302
Most of the fluctuations you observe on the scale are due to changrs in fluid retrntion, changes in.glycogen stores or changes in food in the GI tract. Even at incredibally high daily calorie deficit so 1500 plus, you at most are going to get 200 grams of fat loss, whereas daily weight fluctuation could be upwards of 3 to 3.5 Kg.

>>76252318
So how do i know if it's actual fluid or just fat?

>>76252310
I have a 25 pound dumbbell. And ot has worked for me. You want to aim for as high a weight as possible where you can still do atleast 5 or 6 reps with your weakest arm for both bicep curls and lateral shoulder raises.

>>76252330
you record your progress and look at the trend

>>76252287
>CICO calculator
>if I don't eat for a month I lose 10 kgs

>>76252330
Track weight over time at the same conditions (many weigh themselves first thing in the morning after peeing and pooping) and compare that to your daily calorie deficit so you have to track your daily calorie intake and expenditure.

>>76252145
very wrong

>>76252145
>>76252484
if you're super fat 0.6g per pound of body weight works well enough, if you're not super fat you need 1g per pound at least

>>76252339
Technically yeah

>>76252484
>>76252499
nah

>>76252144
Morning hatboy, good to see you :)
>>76252273
Ok, I'm convinced. I'm enjoying my pushups and stuff, so I'll get some dumbbells too. I'm guessing adjustable is worth it to train at the right weight? Is one good enough, or is a set of two worth it? I've literally never held a weight in my life, but I can imagine for shoulder raises it's better to have the balance?

>>76252145
The absolute minimum you want to consider is .72g per lb of lean body mass. For a 6'2" guy we're talking 160lb~180lb of LBM, that'd be 115~130g of protein daily, not 60~70g.

>>76252543
If you ore anyone else is curious
>Intervention: During a run-in period of 2 to 8 weeks, patients were instructed and their adherence to the low-protein diet (0.6 g/kg of body weight per day) was evaluated. They were randomly assigned to a low-protein diet plus resistance training (n = 14) or a low-protein diet alone (n = 12) for 12 weeks.

>Results: Mean protein intake was 0.64 +/- 0.07 g/kg per day after stabilization. Total body potassium and type I and II muscle-fiber cross-sectional areas increased in patients who performed resistance training by a mean (+/-SD) of 4% +/- 8%, 24% +/- 31%, and 22% +/- 29%, respectively, compared with those who did not.

>https://pubmed.ncbi.nlm.nih.gov/11730397/

.6g/kg is about .27g/pound. And even at that low daily protein intake people saw increases in muscle mass. So if you are primarily worried about avoiding loss of muscle mass, as long as you are doing resistance training you can get by on seemingly low amounts of protein like 60 or 70 grams a day. Obviously more protein will help build more muscle probably all the way up to 1.5g / pound lean body mass per day. But getting 300 grams of protein a day is very hard for most people on normal diets.

when would be the best time for me to start doing calisthenics? just various types of pull ups. i'm at around 30% body fat right now
no, i am not going to the gym cause i hate gym
do i still need to lose more weight or should i start doing negative pull ups?
i dont care that much for increasing muscle mass or strength, i am just interested in knowing would calisthenics increase my fat loss rate?

>>76252653
>when would be the best time for me to start doing calisthenics? just various types of pull ups. i'm at around 30% body fat right now
I am currently about 250 pounds and at my highest I was probably around 385 or maybe even close to 400 pounds. I started at the very beginning first with just weightless squats and push-ups. The benefit of starting right away is that you have a lot of extra body mass so you can get some nice gains particularly with the squats. I am very happy that I started right away because seeing increasing muscle definition as I gained muscle and lost fat was a huge motivator for me to keep losing weight. Also the more muscle you gain the more your basal metabolic rate increases. It isn't huge amounts but it adds up. Increased muscle mass is also very helpful in metabolic health as the muscle act as glycogen stores which really helps with regulating blood sugar levels.

>>76251889
I feel too weak to exercise or move around. I know it's not real because when I try to lift my strength is where it should be but damn I feel like sleeping for a month straight until I wake up a skelly.

>>76252628
Have you seen this study?
Basically they put people on low protein diets and their energy expenditure INCREASED compared to higher protein

Eating too much protein is killing your weightloss gains bros

https://www.nature.com/articles/s42255-025-01236-7#Sec2

I am losing size in all the wrong spots.
Forearm -0.5 inch
Hips -1.5 inch
Thigh -1 inch

No change in waist, chest or bicep. Fuck you body I raised my bicep curl volume by 40%. My fucking weights are mogging those social PED asswipes at the gym.

>>76252686
huh I wonder if lower protein diets are associated with increased production of amino acids in the body to compensate which maybe takes up more energy? There are 20 amino acids used for protein synthesis and the human body can make 11 of them.

>>76252723
Its the massively increased FGF21 response, that hormone regulates glucose and lipid metabolism

>>76252686
>Eight healthy, young (age 27±2 years), lean (body mass index (BMI), 25±2kgm−2), moderately physically active (peak oxygen uptake (VO2peak), 44mlmin−1kg−1 body mass) men (Table 1) with a daily protein intake of ≥1.5gkg−1 body weight were recruited.

I wouldn't extrapolate any findings from this study unless you are in this group. Eight people isn't shit and it is always a horrible sign if you have more researchers than subjects. I would guess we have fatties and cutters here so I just see an opportunity to be skinny fat if anyone here were to try this.

Just did incline push-ups to failure and now my wrists are killing me. Is that a sign I should stick to wall push-ups for now?

>>76252686
>>76252628
So just tell me how much protein I need to eat if I'm a 6' 200lb 30% BF fatty trying to gain muscle and burn fat.

If I'm just eating protein shakes and a multivitamin. How many 24g protein scoops should I drink everyday? Currently doing 4 scoops a day.

>>76252787
whatever helps you keep a calorie deficit
I was just trying to reinforce the idea that high protein is not the great thing its made out to be

>>76252787
120g protein minimum, more = better. Do the math yourself.
But please for the love of all that's holy get at least some (if not all) of it from actual food. Chicken/turkey breast, lean beef and dairy are your best friends now.

>>76252796
Don't I need high protein to keep my muscle/make gains? Trying to optiminally cut the fat while keeping/making muscle.

>>76252797
Those are much harder. I mean I'd have to cook that shit, who has time for that? Putting a couple scoops into my shaker bottle minimizes fat and carbs and lets me hit protein goals while keeping a big deficit in just a few seconds.

>>76252814
>Don't I need high protein to keep my muscle/make gains?
Those posts with studies you just quoted were trying to tell you otherwise
>people had increased calorie expenditure on lower protein diet
>people on low protein diet still built muscle as long as they exercised

>>76252828
So protein doesn't matter at all? Why the fuck did everyone always tell me to eat protein to gain muscle?

>>76252814
>I mean I'd have to cook that shit
dude
Shoving a piece of chicken breast into the oven, or onto a pan, is piss easy and takes barely any time. And the result is much tastier than any shake (imo) and has some actual bite to it which is a lot more satisfying.

>>76252834
Depends on your goals
You still need some, but probably not these stupidly high numbers which are often claimed
Most of those ideas are based on hypertrophy focused studies, where the more protein you eat the more gains you'll have

>>76252836
Yeah I don't need it to be satisfying or have any bite, I'm not some picky eater who needs food to taste good or be satisfying. Protein powder in water is fine, I just want to know how much is optimal for gains/deficit.

>>76252854
The goal is to burn as much fat as possible while gaining/maintaining as much muscle as possible. Run as huge of a caloric deficit as possible without sacrificing muscle.

is it true that if eat on a deficit but get 2g or protein per kg and lift i can lose fat and gain muscle? or is it just a pipe dream

I've been fasting for three days and my gut hasn't gotten any flatter. I'm 6'0 and 200 pounds.

>>76252872
Try double fasting.

>>76252870
>get 2g or protein per kg and lift
Sounds about right, should be doable.

>>76252870
>is it true that if eat on a deficit but get 2g or protein per kg and lift i can lose fat and gain muscle?
yes absolutely, just make sure when you lift you are doing each set to or near failure and you hit each muscle group you are training two days a week and on each day get at least 2 working sets on that muscle group, 3 would be better. You should also give at least 2 days rest after training a muscle group before you train it again.

>>76252866
there is no diet that does all of that, they all have their pros and cons, its just not possible to gain muscle while maximizing fatloss, high carb diets are good at maintaining musclemass however due to glycogen preventing muscle breakdown

>>76252870
Sure but your fatloss will be slow, which is fine

>>76252870
Why do you always post the same image you stupid faggot

Been doing a liter of homemade "energy dfrink" every day, helps going through the work day when I'm fasting.
teaspoon of salt
3 tablespoons of honey
2 tablespoons of lemon juice
water
works well and I retain water a lot better than before.

>>76252986
>fasting
>honey
>lemon juice
Wait, that's allowed?

>>76252996
I'm doing it cause work's pretty physical otherwise I get along fine not eating at all, desu.
Yesterday I was really out of it which is dangerous cause I work roadside.

>>76252025
Did another 10k
The summer started officially here. I was sweating

>>76252996
No, but if the police don't see you'll probably be fine.

punching in quite the deficit today

in in other news, my urine in the morning is really foamy and I've felt mild pain in my lower right back since Tuesday. Gonna make an appointment with a doctor about my kidneys if this persists until tomorrow.

>>76253304
Schizo

>>76253304
ywnbj

its not worth bragging about but I managed to go to the gym Monday and Wednesday without talking myself out of it, and I haven't ordered any food in the past 4 days. Hopefully this is the beginning of a new me

completed my 14 day fast down about 24 pounds, gonna refeed over the weekend and get a heavy compound lift in and start a 7 day rolling fast on tuesday. i am eating in a slight surplus (Tdee is 2600 calories as a 6ft 2 former 255lb powerlifter need to recalculate)

I feel lighter, more capable and less addicted to food.

>>76253304
Walking in the footsteps of Ken-sama

>>76253312
>ywnbj
yeah because I ultimately gave up on conversion after very long and careful consideration. I had already laid out a long letter to my city's Rabbi. I totally would've given my best to actually keep the mitzvot. I was just about ready to quit my comfy wfh job if they would not guarantee me not to make me work on Shabbat ever again.

>>76253304
Get yourself a prescription for Jardiance.

>lost 1kg
>gained 1% bodyfat
it so fucking over fuck

>>76253393
whatever shitty bodyfat measure instrument you're using
its not accurate
even state of the art high tech lab gear is pretty bad at it

>>76250395
Do 2 weeks of maintenance. Usually helpsm

>>76253393
youre stupid

>>76250432
Just so you know, (and I know you're not going to believe this and you're going to think I'm trying to antagonize you, but you can look up the FDA guidelines if you want), Nutrition information on fast food and restaurant foods does not have to include the oil that they cook it in.

>>76253416
>FDA guidelines are shit
Feels good not being American.

>tired all day
>late afternoon
>drag myself to the grocery store
>come back
>eat 2000 calories of unhealthy shit
>feel normal again

Damn it. I wasn't even feeling hungry before. Is there a way to diet without being tired all the fucking time?

>>76253424
Ok

>>76250258 (OP)
Went from 184 to 135lbs in 9 months and honestly feeling fucking great. Enjoy the day lads

>>76253416
REAL Americans know that seed oil is good anyway because God's chosen people have told us so

>>76253424
rent free and the same thing applies to euros anyways

>>76253437
Ok

>>76253416
Sneed oils aren‘t an actual issue outside of lab conditions. I‘d reckon McDonalds is healthier than your average American diet.
>>76253428
From years of experience of dieting, fasting, lifting, jogging, using zepbound etc. the answer is a resounding no. You will always feel like shit with the exception of a short-lived high near the 24 hour mark into a fast.

>>76253447
>Sneed oils aren‘t an actual issue outside of lab conditions. I‘d reckon McDonalds is healthier than your average American diet.
I'm just curious as to what you think the point of my post was.

>>76253437
Jew docs on jewtube are villifying seed oils and promote ketard diets. I‘d rather eat whatever I want and use statins which sucks because I don’t tolerate statins very well.

>>76253447
>Oil only has 120 calories per tablespoon in a laboratory. When you friy chicken in it, it magically has no calories.

>>76253447
>Oil only has 120 calories per tablespoon in a laboratory. When you fry chicken in it, it magically has no calories.

>>76253458
You need some fat in your diet anyway as otherwise your hormone production goes to shit and you will feel miserable.

>>76253428
I'm >>76253304 and barely feel tired even after 200 minutes of zone 2 cardio, but I may also have given myself kidney damage, so I'll refrain from making diet recommendations for now

>>76253466
Do you know what general you're in right now?

>>76253466
Just admit you totally missed the point.

>>76253465
I wonder how much oil actually sticks? Like obviously if you fry chicken in a vat of oil you wouldn't count the entire vat. If you let the excess oil drip off and then pat it with paper towels or let it rest on a towel to absorb even more oil, I reckon not much would actually be left there.

>>76253472
No offense, but you're rationalizing. It's going to add hundreds of calories to your meal.

>>76253471
I don’t even get the point. I am too tired from fasting to think clearly.

>>76250965
>>76251488
it's weird because nausea would normally stop me from eating, like if I have the flu or am seasick or whatever. but this is like a weird version of it that almost makes me want to eat even more to mask it or get away from it. it almost feels like a spiritual/existential kind of nausea, like a depression symptom (I am definitely depressed all the time even without the drug, yes, I know that is a big part of my overeating problem but I have tried lots of things for that as well with no lasting results).

>>76251395
yeah I currently dose 4mg EOD for steadier blood levels.

>If you want something that removes your /desire/ to eat
but I don't get it that's literally what everyone who takes it says it does. it eliminates 'food noise' and makes them not think about food to such an extent they find themselves forgetting to eat. and that's what I felt for like the first week on sema and then tirz later on. for just a little bit. and then never again. I've been trying for 20 years to lose weight and there's obviously been ebbs and flows in how hard I tried but there have definitely been many hardcore balls to the wall total lifestyle revision give-it-my-all attempts and they all just fall by the wayside within two weeks tops. I am so fucking desperate for the 'I just pin this twice a week and eat what I want and I lost weight without noticing because it made me want to eat less' experience. I feel like I have explored every possible permutation of giving a shit and trying hard that there is to no avail and now I want this magical effortless thing that total fucking loser fatty normgroids get to have with an easy biweekly injection because their body isn't quite as fucked as mine is. it's so tiresome.

>>76251774
cagrilitide-pill me, is it so much better than tirz or reta? I just don't think I can survive getting hopeful with a new drug and then having my body let me down again like it always does.

>>76253467
Yeah zone 2 is fine for hours at a time, I used to go for hikes and long walks for hours a day until my feet gave up on me from blistering.
But you might have rhabdo or kidney problems bruv, so be careful, go to a doc asap.

>>76253416
>Just so you know, (and I know you're not going to believe this and you're going to think I'm trying to antagonize you, but you can look up the FDA guidelines if you want), Nutrition information on fast food and restaurant foods does not have to include the oil that they cook it in.
I actually did not know that. Thank you. Mind giving me a link talking about it? It's not that I don't believe you. I just want to see it for myself. It makes total sense for them to be sneaky like that. Anyways, an inaccurate, but precise measurement of calories should yield consistent results. So if you're still in a deficit despite the inflated calories, you're still gonna lose weight if its inaccurate by the same amount each time.

>>76253532
>cagrilitide-pill me, is it so much better than tirz or reta?
You stack it with either for maximum appetite suppression.

>>76253532
All you do is make excuses. Eat less fatty.

>>76253652
Says the fatty on /fat/ who couldn’t put down the fork himself.

>>76253532
>>76253663
just eat less

>>76253669
He says while still being fat himself.

>>76253663
>>76253673
>he keeps projecting instead of just eating less

>>76253673
I do not say that, fatty

>>76253683
>>76253685
You guys are fatties so your advice is worthless just like you are.

>>76253691
how about you kill yourself faggot

>>76253699
KYS fatty loser

Has anyone got any reccomendations for like, meals to eat for lunch/dinner? I got sent a nutrition plan by my buddy and it says to eat 200g of prawns, some potatoes and 100g of green veggies. I cannot afford to eat prawns every day. Also I feel like i'm going insane eating fucking chicken rice and broccoli every day.

>>76253713
Use chatgpt to create weekly food plans

>>76253732
this, I use deepseek and just tell it what I have available and/or feel like and what my calories/macros should look like and it can make good plans

Regarding the fatty contest,
how can I know when a leg starts or stops and does it matter if I start tracking in the middle of a leg?
I'm tempted to track my progress for motivation, but I've got no idea how the legs work.

>>76253713
What's the goal (price/protein/special factors/what you do and don't enjoy) and what's your cooking skill and willingness to put in effort?

>>76253760
who cares, you dont actually win anything lol dude
anyways next legs should begin at week 224 according to my calculation

>>76253713
Grilled chicken breast with some green salad (romaine, cucumber, tomato, some olive oil and vinegar dressing)
Lean beef ground or diced stir-fried with veggies and mushrooms, serve with cauliflower rice
Canned tuna with light mayo or yogurt with mixed greens and green beans
Grilled turkey breast with roasted brussels sprouts and steamed asparagus
Lean pork tenderloin pan-seared or grilled with steamed broccoli and salad
Lean steak (sirloin/flank) with grilled bell peppers and mushrooms, serve with avocado
Tuna steak pan-seared with roasted asparagus and green salad

>>76253713
your "buddy" who is a personal trainer you paid is stupid and so are you

>>76253806
Not everyone here is a professional cook, you know.

>>76253793
>>who cares, you dont actually win anything lol dude
I mostly mean if it'll track me properly if I don't join at a start of a leg.

>>76253819
You should learn then anon, it'll result in a healthier lifestyle, less food cost and it'll be more enjoyable.

>>76253824
it tracks each user individually so yeah
its saying that even on the site itself that you'll be tracked you're just gonna have a harder time ''winning'' the leg if you join halfway through

>>76253713
Gotta go for the classic bread slices with deli meat its dieting on ez mode
>>76251838

>>76253819
Anon, these are some of the simplest recipes imaginable. Literally a single step up from sandwiches. You can do it.

>>76253819
you don't need to be a professional, crab fatty

>>76253843
>it tracks each user individually so yeah
Nice
>you're just gonna have a harder time ''winning'' the leg if you join halfway through
Yeah the goal is to do this for myself, so I don't really care about winning, and I'm in this for a long time, I've let myself go quite a lot so this will have to be a long term project.
Thanks for the help anon.

>>76253829
>>76253849
>>76253852
My cooking skills are limited to putting tomatoes and mushrooms on cheap frozen pizza.

>>76253863
Time to change that then anon, cooking is a S-tier skill.
It's something basically everyone needs, it'll have positive effects on your wallet, figure, social interactions and enjoyment of day to day life and it's socially valued, meaning you can impress people with it.
And, if I may say so personally, it's also really fun, though people have differing opinions on that part.

>>76253871
>it's also really fun
Yeah, until you get to the cleanup...

call me retarded and fat (i am fat and retarded) but how what the fuck do you even eat on 1500 calories a day?
2k calories? Sure. 1500? Nigga what the fuck

>>76253871
Yeah you‘re right I put it on my list for now but I‘m pretty fucking broke atm gonna take a while until I can afford the ingredients again.

>>76253863
so then learn. Like anything it takes time. Start now so you don't suck forever.
>you're fat though so you won't

>>76253893
I am actually not fat anymore but still far from my goal of actually being thin.

>>76253881
easily

>decide I'll have a cheat meal since it's been three weeks since the last one
>have a nice meat pizza with a coke for lunch figuring if I make it my only meal it probably won't even be that much over maintenance
>finish eating sweating and sluggish barely able to fit it
>pass out for 3 hours in a food coma
>don't feel hunger again until dinner the next day

how the fuck did I use to eat one of these PLUS a side as a single meal and THEN eat dinner on top of it

>>76253878
Meh, manageable if you do it while cooking and think about the process.
Cutting board and food scraps should be cleaned while prepping the mise en place.
You'll usually need a pan and a pot with water at most other than that, the pot is a quick rinse, the pan needs a scrubbing but that's manageable.
I know youtube links are frowned up on 4chan, but if you hate doing dishes or cleaning the pan legitimately consider watching https://www.youtube.com/watch?v=vyis-EmiZXI , it's great advice. I'm convinced most people were never taught how to do the dishes properly and they suffer because of it.
>>76253884
>I‘m pretty fucking broke atm
Honestly, cooking should save you money not take it (unless you legitimately have nothing rn, no pan or pot etc). But everything at its due time anon, no rush.

>>76253732
>>76253756
It's never really been accurate for me

>>76253769
I just want a bit of diversity when it comes to eating stuff every day, I like cooking a lot.

>>76253806
I thought pork was generally a no-no? Also tuna steak sounds great but isn't it super expensive? Like, more expensive than beef steak?

>>76253863
Then the next step up is to bake the pizza, and just buy the sauce.
And the step after that is to make the sauce and shred the cheese.

>>76252814
they say that abs are made in the kitchen. the best thing you could do for yourself right now is learn how to cook. you can cook lean meats in the oven or even faster using a frying pan and a lot of people here have had great success with those new air fryers. you cut up some onions and steak, throw it in the frying pan and cook for 5-10 minutes. it's faster (and cheaper) than going out and getting mcdonalds.

protein powder is for bodybuilders, not fat guys. it's full of sugar and barely has any protein compared to basic chicken or lean beef. it will not make you feel full the same way that real protein from food does. you can also try canned beans because they are easy and quick and have a lot of protein. or you just buy those pre-cooked rotisserie chickens at the grocery store when they are on sale. a whole chicken will last a couple days at least.

>>76253948
>I just want a bit of diversity
Stir fry it is then. Very easy to vary, works with basically any protein, any veggies and via sauces you can create endless combinations.
Velveted chicken with aromatics, broccoli, bell peppers, bok choi and a nice black pepper sauce for example is great.

>>76253948
>I thought pork was generally a no-no?
Lean tenderloin is fine once in a while, just don't forget to count your macros/calories.
>tuna steak sounds great but isn't it super expensive? Like, more expensive than beef steak?
Depends on where you live I suppose. I kinda just dumped the things I cooked recently/was going to cook without really considering prices, sorry.
>>76253935
Pretty neat video, I'm gonna try using the soap water bottle and "turbo-soaking". Thanks.

>>76252945
it's a trick to out the newfags. someone is datamining these threads and they want to know when there are new people here so they can build a dossier on them. i don't think that the people watching us are benevolent.

>>76253819
Learn how to do marinades and you're set for life. My cooking takes like 30 minutes of prep time (making the marinade+cutting meat into small cubes)+passive time as the shit gets cooked and it tastes amazing every fucking time i do it

>>76253981
>Pretty neat video
Glad if it could be of some help
>I'm gonna try using the soap water bottle
A soap bottle or a small dish with soap water is the biggest mistake I see people make, instead using a lot of soap and having it all in a big nasty basin of dirt and grime.
>and "turbo-soaking"
If you are cursed (like me) with an electric stovetop (not induction, just coil or infrared), then you can usually use the residual heat of the stovetop for the turbo soak - at least that's what I do.

>>76253983
thanks

>>76253973
>they say that abs are made in the kitchen.
abs are made in the gym and by genetics. they get revealed in the kitchen. work them more and they'll show at higher body fat %s

>protein powder is for bodybuilders, not fat guys
protein powder is for everyone. its pretty shit for a diet satiety wise as a shake, but if you make it into ice cream or other things its perfectly fine.

>t's full of sugar and barely has any protein compared to basic chicken or lean beef.
depends on the protein powder. 100g of chicken breast has 165 calories and 31g of protein. 31g of optimum nutrition whey has 120 calories and 24g of protein. So the exact same ratio of calories to protein. chicken and other lean meats are the clear winner as far as keeping you full though.

>a whole chicken will last a couple days at least.
It lasts me a day max lol. a grocery store rotisserie chicken was my go to meal when I did OMAD a year and a half ago.

Fatty Contest
justaguy
119kg
184cm

>>76253987
>A soap bottle or a small dish with soap water is the biggest mistake I see people make, instead using a lot of soap and having it all in a big nasty basin of dirt and grime.
I just put a tiny bit of soap on the sponge itself. Usually enough for several plates or a big pot. But I might actually be wasting more soap than I think like this.
>If you are cursed (like me) with an electric stovetop
Yeahhh an electric stovetop definitely needed some adjusting. I had a gas one at my previous place and it was perfect. No gas here though, like at all.

>6 months ago
>start feeling like shit because of my appearance (5'9'', 170lbs)
>start going to the gym while downing a lot of protein shakes because I heard you gotta maximize on noob gains
>after 4 months, start dieting
>get down to 150lbs
>look exactly as fat as before but with a bit more muscle definition

Am I supposed to be like 130lbs for the "wow that guy is THIN" look? I completely miscalculated this and now there's no way I'll gain anything from this for this summer :(

>>76253881
yesterday i ate 1510 calories. here's what i ate-

>lean ground turkey fried up with an onion (300 calories)
>small piece of gourmet bakery bread (50 calories)
>small portion of shredded wheat cereal (200 calories)
>1 cup whole milk with the cereal (160 calories)
>slightly more than half of an entire roasted chicken with no sauce (800 calories)

that's it. the day before i had a lot of carbs, including mac and cheese with little pieces of beef summer sausage in it as a treat. after that i was feeling very satisfied and a bit bloated and had zero cravings for carbs so i decided to do heavy protein the next day.

lean meats are extremely satiating (filling) and so even though i only ate 1510 calories, i felt very full all day, especially after eating half a chicken. i spaced the food out so i would have even energy all day. i started off with a tiny piece of bread right when i woke up around 7am and that got me through to my normal breakfast of shredded wheat around 9am. lunch was the chicken, around 1pm and i wasn't hungry again until very late. in fact, i didn't feel hungry around 7pm when i cooked the turkey but i suspected that i needed food and as i started to eat, i realized that i actually was hungry.

since i had a late dinner last night, today has been easy and i have had plenty of energy. skipped my normal cereal this morning though, and had a small portion of beef sausage instead. i was a little hungry at work but i just ate the rest of the chicken in a sandwich for lunch and i feel great now. i've eaten 1470 calories already today and plan to eat a light 500 calorie dinner. with any luck, i'll keep it under 2000 calories today.

>>76254029
>I just put a tiny bit of soap on the sponge itself. Usually enough for several plates or a big pot. But I might actually be wasting more soap than I think like this.
Honestly, that's a bit of a waste of soap, but soap is cheap, so it's still a decent enough choice.
>No gas here though, like at all.
The order goes Gas>Induction>>>Infrared electric>coil electric
Induction is the first way to cook with electricity that's actually good, but it's mildly held back by the fact that few induction stoves have a wok or concave plate (so roundbottom woks don't work well on them) and the cheaper ones have shitass controllers that try to guess what you want to do rather than actually put in the heat you set them to.
That's the beauty of gas, it's super simple and it does what you say it should do. No shitty control circuitry trying to fix your inputs and in the process fucking it all up.
But if you live somewhere with no gas, a good induction stove is pretty much on par, so get that if you can.

>>76251375
>posting anime girls from trash anime
>thinking about the taste of cum as you drink liquids
Checks out

>>76254050
Have you ever heard of the paper towel effect anon?
If you have a kitchen roll of paper towels and you remove 3 of them, how much difference does that make in how full the kitchen roll looks? Very little.
But if your roll is already almost empty and you're removing 3 of the last 5 pieces, suddenly it makes a giant difference.
Same for bodyfat, because we don't really perceive weight (which is a function of volume, which is cubic) and instead mostly perceive girth (which is 1 dimensional). The last few kilos make more of a difference than the first half of the whole weightloss.

Either way, if you gained muscle you're stronger and healthier now and that's already an achievement, good job.

I was thinking of doing a meal prep of some chicken red thai curry, but macros-wise is that gonna be a bad idea because of the coconut milk?

>>76254050
You made good progress. Time to dial in the weightlifting and shift diet in a way that's conducive to gaining muscle mass without getting fat. It'll be much more fun. More intense training, more visual progress, and more food.

>>76254071
Coconut milk just adds a lot of fat, depends on your diet if that's good or bad - but for weightloss it's usually suboptimal.

>>76254071
light coconut milk isn’t too bad, i made some this week. some saturated fats though

>>76254071
If it fits your macros or comes close (go calculate them, we dont know what they are), keeps you full, and makes you happy go for it.

>>76254075
>>76254078
im skeltal so im trying to bulk, but was advised to not go over 50g of fat a day and i fear the curry would ruin that

>>76254081
Either get one of the fat reduced coconut milks (they taste very similar), thin normal coconut milk out with stock, or make something different. You can also get coconut milk powder which usually has less fat, but the texture is very different (worse).

>>76254068
So you're saying I might see more dramatic results from the next 10 lbs compared to the previous 20?
I'm still keeping up on this, just feeling a bit disappointed I won't get any real opportunities to like...take off my shirt and be smug about it.

>>76254072
I'm doing 1300Cal + omad (Since I was barely losing weight if any at all for a month on 1500 split in 3 meals)
To be honest I really don't want to go on maintenance until I'm nice and dry, my main objective is just no longer hating the belly bunch up when I'm sitting shirtless

Captcha: DN GAY

>>76254089
>my main objective is just no longer hating the belly bunch up when I'm sitting shirtless
Dude I have clear defined 4 pack abs now and still get that. It's fine. Your new goal should be to gain 2-3 pounds a month while progressing in your lifts.

>>76254089
I'm currently fat again, because the last time I lost weight I did it out of pure self hatred and was in a very bad space mentally at the time which proved to not be sustainable. I'm much better now mentally, but back then I lost a total of 45 kgs (99 lbs) and I remember the last 5-10 kgs being visually more of a change than the first 25-30. The difference is the biggest the closest you are to thin/shredded.

was the one asking about heart palpitations the other thread, thankfully everything checked out and I seem to be fine. Just annoyed that they want me to take it easy for a few days and I won't be able to inflate my deficit with the treadmill.

>>76254096
>Dude I have clear defined 4 pack abs
I'd rather be able to see mine while standing before I switch to gaining again haha
I still look flabby even standing, I doubt I'm even at 15% yet

>>76254097
45kg is almost an entire...well, me at my lightest, that's impressive
but that's encouraging, thanks

>>76254109
You're at a healthy weight already, you wont look good unless you put on some muscle. Im not saying to go on a dreamer bulk, but you'll look way better if you gain slowly for 4-6 months.

>>76254109
>but that's encouraging, thanks
Glad if I can be inspiring to someone. You got this anon, and you'll be happier and healthier for it.

>>76254113
>but you'll look way better if you gain slowly for 4-6 months.
That's the plan after summer!
I just wanted my bottom weight to be one I could feel like I clearly looked thin and toned at first

>>76253881
very easy. I eat less than 1200 a day. On a lazy day my breakfast is two eggs, bacon and protien shake. I meal prep lunches ~400 calories currently working through chicken tiki malsala, and dinner I either have huel or lightly seasoned roasted chicken and broccoli.

>>76254124
cant tone without muscle

>>76253881
It's time to lock the fuck in anon.

>>76254135
i don't speak European

>>76254005
>if you make it into ice cream or other things
what other things

>>76254136
Numbers motherfucker do you read them?

>>76254137
i hear protein pancakes are good

>>76254129
You're perfectly right
If in another 10lbs I still can't see my abs I'll just give up and switch to gaining again, 140lbs is still amply within the normal weight range for my height

>>76254176
Go for 5 and you're good

>>76253881
new to this whole dieting-but-not-completely-disregarding-your-bodys-needs thing, before I started visiting this thread last week I'd at times eat 50g of wholegrain bread for breakfast and lunch each, and then a bag of rice or 400ml soup for dinner. total, maybe 5-600kcal. (used to be 1000 total before I removed drinking a bottle of cocoa). drinking lots of water is the key. you get used to it, the rest is just a bit of willpower.
until I realized that this put me in a severe protein deficit and is cutting almost 2000kcal which is quite excessive, so now I'm aiming more for 800-1200 and more protein which is still more than 1000 "under budget"

>>76254135
why do you take your tuna in oil instead of just its own broth ("Im Eigenen Saft"). Sure it tastes better but why take the fattier option. especially since they show the calories without oil on the can so you never can be quite sure how much you're actually getting since you can't really drain it completely.

>>76254234
>why do you take your tuna in oil instead of just its own broth ("Im Eigenen Saft")
Because the store was out of the one in water, which I usually buy. The canola oil you see logged isn't actually canola oil, it's to account for leftover oil that I didn't manage to drain off. For this one I drained most of the oil and use the rest for the cooking process (so instead of adding cooking oil). Not ideal as far as tracking goes, but I'm so far off my TDEE it probably won't matter.
I have bought 2 more cans of tuna in broth since after they restocked, but I felt like I should use the oil one up first, since it was already opened.

>>76254135
>adding sneed oils on purpose
guter Goy

>>76254266
Your worst case schizoid concerns of seed oils are less bad than the state I already am in, so frankly even if you were correct (which you are not) it'd still be preferable anon.

>>76254266
Sneed oils are healthier than ketard juices

>>76254266
at least he's not adding saturated fats

>>76254277
Careful there anon, he‘s about to go on a rant about how all the health agencies and systematic reviews around the world are wrong about saturated fat being unhealthy because this one fit-looking youtuber who claims to be a doctor is saying that it is actually healthy based on the diet of a sub-population of prehistoric arctic monkeys.

I started doing zyns a month ago and ive already lost ten pounds not doing much, i guess nicotine is actually good for you bros

>>76251481
>alcohol having calories is evidence that god is malevolent
Nah, it just means you don't have to eat anything, and can live through alcohol alone. God is benevolent and wise.

>>76251481
>There's poison you can ingest that might fuck up your life
>God makes it so you get fat from it so you don't consume it
Sounds like a good God to me.

>>76253973
>protein powder is for bodybuilders, not fat guys. it's full of sugar and barely has any protein compared to basic chicken or lean beef
80g protein and 1g of sugars per 100g. What stuff are you buying?

>you can also try canned beans because they are easy and quick and have a lot of protein.
Canned kidney beans have like 6,9g protein and 18g carbs per 100g, white beans in water like 8g protein 15g carbs.

>>76253927
It's crazy how quickly you can train binging skills when you stick to it. I used to get a full pizza and then have a meals worth of snacks afterwards. I don't get how I'm not much fatter than I am, considering how I used to eat. Maybe theres something to the theory that your activityand energy use increases with energy consumption, although obviously not enough to make up all the surplus

Finally <100kg, Mounjaro is a fucking godsend

>>76254362
Based and Mounjaropilled

>>76254362
You didn't lose the weight

>>76254367
He may have lost body fat but since he cheated he‘s a big ol‘ meanie so it doesn’t count :‘(

>>76254373

>>76254362
>losing 0.25kg a day
jelly

Broke my 15 day streak diet and had picrel along with cake.

>>76250258 (OP)
I fucking blew it. 600 cals left with a couple hours to dinner. 1400 calories for lunch and it wasn't satiating at all. But I weighed the shit out.

>>76251481
Alcohol has calories??? I thought that was just beer and wine, not any alcohol like spirits for example. They don't get processed and stored the same way as calories from actual food do though, right? Right???

>>76254460
Your body derives energy from alcohol the same way it does the other macronutrients. It's not by just by virtue of the carbohydrates like sugar in the drink that they have calories.

>>76254460
brother this is a simple google search, but since I like yelling at retards here you go.

>carbs 4 cal/gram
>protein 4 cal/gram
>fat 9 cal/gram

ALCOHOL 7 cal/gram

>>76253881
Lel dis nigga complaining about 1500cal while I have to eat 900-1k a day to get under 12% bf at 5'6

on /fit/ we support fasting. threadly reminder of why fasting is good for you:
When we eat:
>food spikes insulin, which regulates how food energy is processed. blood sugar is high
>carbs are turned into glucose and immediately used by the body's cells, excess glucose gets converted into glucagon, and once the max has been stored, the rest is turned into fat (de novo lipogenesis)
>proteins are broken down into amino acids and absorbed, excess is turned into glucose
>fats are directly absorbed and have the lowest insulin response, can be absorbed in fat cells or the liver

when we fast:
>insulin levels drop and the liver releases glucagon to supply energy to the body. the stores are depleted after 24-36 hours
>the liver will then break down amino acids and produce new glucose (gluconeogenesis), enough for the body's needs
>low insulin levels stimulate lipolysis and triglycerides are broken into glycerol and fatty acid chains, which are used in protein synthesis and gluconeogenesis
>fatty acids are also used to produce ketone bodies, which fuel the brain. two types are produced: betahydroxybutyrate and acetoacetate
>human growth hormone (HGH) levels rise, which protect lean body mass
>blood glucose levels are maintained via glycerol and gluconeogenesis
>the majority of the body's fuel is supplied by the breakdown of fatty acids and ketones
>norepinephrine levels prevent a decrease in metabolic state
>some protein is lost but it wasn't being used anyway

when you fast, your body breaks down triglycerides into glycerol and ketones, which it uses for energy
when you fast, your BMR doesn't drop
when you fast, the body preserves LBM and muscle
when you fast, HGH rises and adrenaline is used to release glycogen and facilitate fat burning

there's no reason to dislike fasting
there's no reason to be afraid of fasting
except that people can't use it to make money off you

>>76254525
enjoy your gallstones and muscle loss

>>76253881
lift/do cardio so you can eat more

>>76250454
looks good. I used to make cabbage fritters, similer to a japanese pancake, but less eggy. They were good too.

>>76254426
messed up my weigh in today by making mini pizzas for dinner last night. Just using up some old muffins, bit of pizza sauce, some ham, salalmi and cheese. Were tasty, no idea of cals though, l am dissapoint

>>76254097
I noticed more difference from 105 - 95kg than from 150-105kg. Currently back up to 105 and my face looks fat as hell now, I want sub 100 back, and I want it fast. WAGMI

>>76254615
Sounds tasty. Same process? (Shred thinly, add Egg, add binder ((almond)-flour)? Or something to pay attention to?

>>76254630
>WAGMI
Wagmi indeed anon, can't wait to be healthy again.

>>76254525
>tfw low blood sugar
guess its not for me

i don't eat much (fr no cap)
but i drink 10 beers a day
and sit on my ass (WFH job)
are the beers the reason im a fat ass?

>>76254746
Yes. I was drinking 3-4 a day and I had to stop to lose wieght.

Also 10 a day means you have a problem big dog. Slow dobrnkpwn before it kills you.

>>76254757
alright. i cut the smoke, the weed, the junk food
i guess the alcohol jew is the last step
thanks anon
it is done

>>76254696
>Same process?
Pretty much just followed this to memory.
https://yummykitchentv.com/cabbage-omelette/

>>76254746
A pils with 5% alcohol is 40 kcals/100ml.
If it's 330ml bottled that's 3.3*40*10=1.320 kcals
If it's 500ml bottles that's 5*40*10=2000 kcals
(Before factoring in that alcohol fucks with your expenditure too)
Assuming you eat at maintenance level, that's 1.2-1.82 kg/week of pure body fat.
Cease at once. And consider rehab.

>>76254769
I cut out weed about 4 years ago and nictine 40 days ago. You got this Anon

WAGMI

New Thread
>>76254844
>>76254844
>>76254844

>>76250582
the mutt lack of knowledge of cursive is really quite something, isn't it?