>Who is /fat/ for?
For tubby toilers 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: >>76259963

>>76262344 (OP)
honk honk first for ducks. and nuns. and ducks.

Does jogging in a spot/high knees for 20-30 minutes do anything or is that fake cardio?

>>76262334
Hell yeah man, enjoy

>>76262363
Anything that gets your heart rate up is real cardio.

Aim for an hour of zone 2 cardio a day.

>>76262344 (OP)
Need some people who started at well over 400 lbs and got down to low 200s (my goal) or under and kept it off to guide me, tell me how they did it

can I lose weight fast

6' 238lbs, 30%bf
goal weight: 200lbs.
Lifting 3 times a week and doing cardio sessions 3 times a week.
Estimated TDEE: 2511
calories.
Daily caloric cap: 2100 calories.
WEEKLY DEFICIT FACTORING EXERCISE -7020 calories.

Is MyFitnessPal an accurate measurement tool for calories and macros? Could it possibly be overestimating my protein consumption? The reason I ask is that I'm uploading my weighed and consumed food to the platform, but chatgpt and Google gemini are calculating vastly different results.

Food intake:
200g of cooked basmati rice
450g of cooked egg whites
400g of cooked extra lean ground beef

Myfitnesspal:
Calories: 1200
Protein:177g
Carbs: 57g
Fat: 22g

Chatgpt
Calories: 1374
Protein:156g
Carbs: 57g
Fat: 64g

Gemini:
Calories: 1158
Protein:145g
Carbs: 59g
Fat: 36g

Fatty contest
Yatagarasu
172.6 lbs

Threadly reminder that:
WAGMI

>>76262532
>and kept it off
Not yet but lost it
I went very fast, faster than most would recommend
Currently at 192 lbs down from 410 in slightly under 16 months
Break down the calories and that's an average of about a 1700 calorie daily deficit across the timeline, but it was definitely over 2k a day at first
When you're that big you're naturally gonna have a huge TDEE and any walking is going to be way more of a workout on your body, so it's easy to have a huge deficit

I started the first two months without counting, just cutting out all junk food and liquid calories and focusing on meals of lots of protein and veg and small carb portions, was probably floating 2000-2500 cals a day for those first two months where I lost 30 lbs
Then I started counting 1600-1800 calories a day, trying to hit 160g protein
Loss rate increased to 20 lbs a month and I've been keeping the same eating habit the whole time so it's steadily shrunk to 8-12 lbs a month depending on how strict I've been

Exercise is walking, could only start with 20 min a day, slowly built up to an hour, I think 4 months in I started doing incline walking at the gym and also added in lifting (should've lifted from the start to lose less muscle)

Goal weight is not that far away, but body recomp to get to a point where I'm happy with my body beneath the loose skin I know is gonna take a lot more time. Some muscle definition is coming in now that I'm getting closer to normal bmi and have been lifting so that's nice

Went for a 2 hour walk today. Is it healthy to have an extreme deficit if the reason for the extreme deficit is exercise?

2x2kg dumbbells and lots of reps/set and sets/day or 1x6kg/8kg kettlebell and fewer reps and sets? never touched a training weight in my life so I got noodle arms to fix, but mostly I want to just lose weight

>>76262698
Did my morning walk too, well the first one anyway, think I'll do another one once my back stops hurting, usually takes a couple hours. How extreme of a deficit are we talking? Yesterday I had a 1300 deficit if we count the exercise. I run >1000kcal deficits fairly often and haven't had any issues with them.

>>76260606
This didn't seem to do anything for be besides making me reek of menthol. The store only had the spray version and spraying my own upper mid back was a challenge.
>>76260646
I did these both pre-walk and post-walk, my back still hurts but it did reduce the tension a bit. Thanks. Hopefully I'll adapt soon and it won't hurt so bad doing these longer walks.

>>76262729

Usually 1000-1500. I'm getting addicted to the deficit, I barely even drink anymore.

>several hours of walking a day
This general is neet central isn't it

>>76262746
This board is neet central

>>76262746

Finding several hours after work is easy if you're single. I just walk and scrool tiktok.

>>76262746
For disappearing acts, it's hard to beat what happens to the eight hours supposedly left after eight of sleep and eight of work. - Doug Larson
What you have is bad time management not too little time. Being single also massively helps.

Here's a quote from "how to live life on 24 hours a day":
"Which of us is not saying to himself--which of us has not been saying to himself all his life: "I shall alter that when I have a little more time"? We never shall have any more time. We have, and we have always had, all the time there is."

>>76262743
Yeah, I'm like that too, I usually fall between the 1000~1500 range but the last few days I've been running some pretty extreme deficits, trying to dial it back a bit now.

>>76262746
Where do you think you are?

fattycontest
ReformedNihilist
90.2kg

Fatty Contest
ReformedNihilist
90.2kg

>>76262812
>>76262815
schizo

>>76262746
did my 10k steps
t. NEETo

>>76262819
apologies,
i mistyped fatty contest and it didn’t log my progress at the first attempt

anyways to the anons here, i am finally below 200 lbs, and in a few days ill be under 90 kg,
at my peak i hit 115 kg,

like saint augustine taught, the punishment of bad is the mind’s own troubled consciousness, and i suffered through that,
now time to get onto better things.

>>76262829

>>76261852
To be fair, at least I don't have to maintain a family. The job I can't really compromise on, or some korean/chinese will do the same shit while willing to work for 198 hours/week for less pay.

I'll try the electrolytes/creatine like >>76261685
suggested and see if they make a diff. Not super optimistic, but it's worth a shot.

Diet soda is OP

>>76262908
I also get my hydration from diet soda and I feel better than ever

>>76262532
Realistically you will regain most if not all of it without meds. No, a keto diet along with walking 10k steps a day will not help you maintain your weight.

Day 1 of being an overweight fatfuck
>37
>193cm
>129kg
Trying 2000 calories for my deficit. I think my carbs for the day were too low, i'm not trying to enter ketosis but i want to cut out all the carby shit i was eating. Funny how I could barely get through my dinner without getting full probably because it's so nutrient dense
Did 10k steps quite easily. I'll go to the gym tomorrow. Might need to adjust my macros so i can include more carbs but I thought limiting them to around ~50g per day would be good

>>76262746
There's a reason most adults are at least overweight if not obese, and this is it.

Obviously if you need to balance your life, you just accept you'll be losing 0.25kg/wk tops and you need to count calories.

This is me basically.

>quit my job to go back to uni
>had 4 months free
>tried all I could (including walking several hours a day)
>didn't work (ate it all back after a week or two)
>now I need to study
>if on a serious deficit, my brain doesn't work
>so I can't lose weight (can't be arsed with calorie counting either)

Also if I go too hard at the gym I'm sleepy the whole of the next day, it drains all my energy.

So I guess I'm doomed to be fat for at least a couple more years, I'll have to try not getting any more fat and hopefully do some kind of recomb/getting strength.

If you're starting out thin, you can probably maintain without much of an issue even with a family, as long as you're conscious about it and plan ahead.

>>76262746
I only have to work 20 hours a week since covid because I'm a /pol/ chad who invested in crypto and stonks after the Jews told all the retarded TV-watching goycattle to go into hysteria and sell everything into the ground over fear of catching a fucking cold.

>30 years old
>5'11"
>240lbs
>38-44% body fat (between the Navy method and FFMI)
>Sedentary TDEE using the Katch-McArdle formula is 2000-2100kcal/day

Planning to go on a 1500-1600kcal/day meal plan with at least 150g of protein and prioritizing carbs over fats, also will start some light indoors cardio and bodyweight exercises.
I know I should probably cut more for a larger deficit and go to an actual gym, but this way I am a lot more likely to actually stick to it unlike all the previous times when I took more radical measures.
Does this sound good? Anything you would add/remove/suggest?

>>76262950
I'd say keep a 40-40-20 or 40-35-25 (protein-carb-fat) split for your calories as long as you can maintain your 1.6g/kg body weight protein goal.

>>76262532
>can I lose weight fast
It depends on what you mean. Are you asking if you can lose 200 pounds fast? And what do you mean by "fast"?

>>76262746
Stop trying to look down on people. You're here because you're fat. Everyone here is in an imperfect life situation. The point is they are trying to get better. I would suggest working on your personality.

>>76262927
For day one, you did a great job eating healthfully and logging your meals. Enjoy and cherish every small victory. It'll go a long way in keeping you motivated.

>>76262950
>>76262955
why prioritize carbs over fats? purely for energy for workouts?

>>76262960
You need some fat in your diet to maintain hormone balance but beyond that carbs simply provide more energy and increase your TDEE compared to fats.

>>76262927
>163 calories out of 2000 remaining that i could eat for the day
>10k steps just registered on the app
>remaining calories has jumped to 800 that i could eat
wtf so does that mean I need to consume or can consume a further 800 calories for the day?
>>76262959
ty bro it'll be a long journey but after today i think i can make it happen

>>76262975
No problem bro, you got this.

>>76262698
I hear you're on a deficit now, /fat/her

>>76262958
kys faggot

>>76263002
Hope things get better

>>76262989
Kek

>>76262344 (OP)
I CANT FIND THE SECRET CHICKEN IN THE PICTURE PLEASE HELP

I don’t eat frequently enough to consume my groceries prior to them spoiling and stinking up my fridge

>>76263047
Buy less, freeze more

>>76263038
Cloud top right

>tfw skin is getting loose and 10Kg still to go to hit 8%bf
I fucking hate myself for getting fat. This shit is such a mental barrier I just want to fucking quit. Whats the point if I am already at healthy weight and I will just end up looking like a fucking bag of potatoes that is ripped. It is so demoralizing.

I guess I'll just get collagen peptides and shit and wish for the best. I was 123Kg at my heaviest so it's not that bad but its bad enough that I will not remotely look like I did when I was ripped 10 years ago.

>>76263087
>10Kg still to go to hit 8%bf
FUCK OFF YOU ARE NOT FAT

It's amazing to me just how much fat a person needs to lose to obtain sub 15% body fat.
I finished my 3 day fast and lost 4 pounds. From 150 to 144. Pretty sure 2 of those was water. What's cool is I really feel those 4 pounds more than any weight I have ever lost. I feel my boney ass and tailbone much more when I sit. I feel it in my stomach too. I am at the point where single digit pounds make a difference. Very cool.

>>76263087
Yeah I'm in the same situation. Lots of loose skin, the only option is to lose it all so the shin is forced to contact via suction. It does get better over time. Lots of time.

>>76262663
thanks for the write up. this is the kind of response I was looking for.

> Then I started counting 1600-1800 calories a day, trying to hit 160g protein
did you have any cheat meals or cheat days? and for these 1600-1800 calories eating days were you eating low carb? how hard was it to eat that little. I should say I am 6'3

>>76262924
i don't know about that. i know what statistics you are referring to but I think keeping fat really low basically makes gaining weight impossible even if you eat 4000 calories a day.

>>76262957
I got like 260 lbs to lose, I want to lose like 100-120 lbs in 6 months, and something like 200 in a year. but I mean realistically in the sense that I dont have to something practically speaking impossible like rolling 72 hour water fasts or like 1200 cals a day. As fat as I am (480 lbs) i can still walk, wipe my ass, and tie my shoe laces albeit with some difficulty.

>>76263090
At such low bf fasting becomes detrimental because you are losing too much muscle mass.

>>76262975
>wtf so does that mean I need to consume or can consume a further 800 calories for the day?
Your app is including exercise calories. General wisdom is not to do that, since it's partially already factored into your tdee and mostly it's hard to do correctly and has a tendency to give you an excuse to overeat. Obviously if you go for a 6h bike ride, you need to fuel that or you'll crash. But for the bit of exercise most people do, and hour of walking, half an hour of jogging or similar, just don't count the calories. Just focus on eating your goal and let the sport do it's thing on the side

>>76263078
I still don't see it

>>76263089
Come closer when I tell you this
>You will forever be fat mentally, the trauma never goes away, the body dysmorphia is real

>>76263096
This shit has been bothering me so much that I propably will get surgery if it turns out shit. My shit spreads out to the sides while I lay down and my stomach hangs like 5 cm if I do ab rolls etc.

>>76263100
Has to be done. I maintain a high protein diet when I'm not fasting but I do feel the loss all the same. I just don't have the patience to plateau. When I stagnate, I fast to force the issue. When I reach my goal, I will work on rebuilding muscle mass.

>>76262019
based and same
>>76262067
your tdee is not 27 hundred first of all
second of all why are you eating rice

>>76263113
I know what you mean. All the loose fat bubbles up in front because your skin isn't tight enough to keep it in place. I just imagine getting intimate with a girl and her seeing those hanging bags when I lean over her. Disgusting. But if there is no fat, nothing to hang, is the way I see it. You won't look 100% right but you can look decent at the right body fat. Some anons have posted they're results.. it's livable.

>>76262746
>4 hours of stationary bike
>2 hours of walking
>1 hour of gym
>30min swim

Wtf else am I supposed to do unemployed?

Also I have have surprisingly found out that hitting 2500 to 3000kcal deficit really isn't that different from -1000kcal. My issue used to be trouble getting sleep on previous diets but I noticed that if I just get that 2K kcal input of which most in the evening I am fine no matter the daily calories out. But If I go for like 1500kcal input, even without any exercise my sleep is just fucked. I also have medication for methylphenidate which is probably part of the reason I can keep doing this shit with energy all day.

I used to do PSMF but honestly I'll rather just eat 700kcal worth of protein pancakes in the evening and just do 2 hours of extra cardio because I just can't eepy without my carbs. I am so fucking jealous of people who don't have sleep issues.

>>76263106

>>76263127
I had a one night stand with propably an ex obese chick who still was chubby like 6 months ago while I was still fat. During the act I grabbed her lower waist while she was on me and my hands just slid without losing grip to the level of her breasts. It was disgusting and I can't help but be afraid that I will end up same disgusting sack of skin that makes others hide their gag reflex as was my case with that chick.

Fatty Contest
FatGermanFuck
96.3kg

That's bad. Sounds more extreme than what you and I have though. The fatter you where the more lose skin you have. I can't move mine around to that degree. I am not "fat" but I can grab wads of fat in my hands and feel the individual muscles under it. As I say though. If you remove the fat the skin won't have anything to pool up with. Just keep losing. Surgery is addictive, it should be your last resort. You don't want to get the bug then 10 years from now start injecting fake biceps and have sausage lips.

>>76263191
Or don't be a retard and just do some surgery.

>>76263192
>Just let a man in a mask cut up your body for vanities sake.
To each his own.

>>76263210
Did you never have surgery in your life from a broken bone or something?

>>76263191
Honestly if I was not NEET I would not sweat it and just lose the weight and get the surgery. But my life and financials are all fucked so basically it does not matter if I am fat or walking skin rack, my life still remains to be on pause.

I guess the worst thing is that I used to be in excellent shape when I was younger and I had this silly thought in my head that I would be able to get back to that shape now over 12 years later. Realizing that the damage cannot be undone without surgery is depressing. Peaking in high school left me with crippling body dysmorphia and I constantly compare myself to that. Some people get it some don't. In a sense people who have never been in good shape are lucky because despite loose skin things can only get better. For me its all just futile cope that best is yet to come. Yeah I can be bigger and hop on the TRT but I never wanted to be big, just shredded.

>pic related me at 18

>>76263213
Yes and it's not something I would ever sign up for willingly if I have other, even imperfect, options. I have a few old cysts on my body I'll have to get lanced at some point, they have no alternatives. Lose fat though, you can manage that. It won't be perfect but as long as you don't look disgusting, then you made it. Any woman take rejects you from small imperfections like that is soulless and you can probably do better.

>>76263210
would a woman without a mask be better?

>>76263258
You can't lose fat, but you can't (fully) shrink the skin that has stretched from being fat. You can't realistically fill it all out with muscle either. The only definitive way to get rid of loose skin is surgery.

>>76263267
>You can't lose fat

>>76263267
>You can't lose fat
what the hell man

>>76263258
Getting rid of loose skin is easy, it just costs a bit. We live in an increasingly lookist society where imperfections are looked down upon. Adapt or die.

You are all ngmi

>>76263283
Everyone is gonna make it

>>76263272
>>76263274
That's a Freudian slip if I've ever seen one...

Weighed myself yesterday and my BMI is 29.8
i'm officially no longer obese what's good bitches

>>76263267
Skin does shrink over time. The body discards anything it doesn't need but fat. The body will discard it's own bones if it doesn't need them. Biology is a model of unwavering efficiency.

>>76263343
I'll take " what are appendix, wisdom teeth, third eyelid and tailbone" for 500 Alex.

>>76263343
Skin will shrink after weight loss, this is true, but it usually takes about 1 year for it to reach its nadir and after that point it'll stop shrinking. If you have significant amount of loose skin it'll likely never fully go away on its own no matter what you do, short of surgery.

>>76263099
>did you have any cheat meals or cheat days? and for these 1600-1800 calories eating days were you eating low carb? how hard was it to eat that little
Only time I broke from the diet were holidays or someone wanting to go out to dinner like once a month
And then I didnt go all out like I used to but practiced new restraint, knowing I'd be going a bit over the normal diet but that's okay occasionally and to not overdo it
Carb percentage usually works out to 30% I think. I don't particularly track it, I just watch to get 150+g of protein a day. I also reversed prediabetes in 3 months so that worked out
I think the original diet change being without counting at first made it a lot easier to get started. When you're that big your tdee is humongous so just walking while eating even like 3k calories will have you losing at an alright rate, get comfortable eating healthier in lower amounts for a bit and then proof of progress can help drive you to make the big strict diet change. Wasn't actually too bad for me. Zero sugar sodas to replace the old sugar habit + stand in for other cravings was definitely big though lol. I'll trade the calorie slop for the fake sugar slop but it's better if you can do without

>>76263319
iktf
Only overweight now and not obese

Wait til you're no longer the fattest one in the friend group and the new fat one starts freaking out lmao

>>76263364
Appendix is part of your immune system. Wisdom teeth are just teeth and fit just fine if you're not a mothbreather, I have mine. Never heard of a third eye lid but I'm sure it has a function. I dare to have your tailbone removed. You will discover how useless it was pretty quick.

all I eat is cans of tuna and apples/pears
AMA

>>76263435
I'll take "intentionally missing the point due to a fragile ego" for 700 Alex

Fatty Contest
TheThrongler
66.6kg

>>76263420
You guys have friend groups while being fat?

What is the best oil to cook with?

>>76263520
Lard and tallow.

>>76262934
>low energy and not wanting to do anything
Ngl, you got fat and pretty much destroyed ur body, I don't understand why fatties don't get on atleast 250mg of test a week to keep their mental intact while cutting, drastic measures are needed when you are that fat, wasting years of ur life spinning ur wheels ain't worth it.

>>76263537
>I don't understand why fatties don't get on atleast 250mg of test a week
Because most of the time their test is in the normal range already?

>>76263539
>Also if I go too hard at the gym I'm sleepy the whole of the next day, it drains all my energy.
This is a sign of extremely low test, I've been as low as eating 600cal a day and sometimes even training and doing cardio fasted and I don't feel like that.

>>76263545
I'm the original fat guy. My total test is normal, I'm also going to check for free test and e2 anyway, but I don't thing that's the problem, and my doc says the same.

If you feel fine with 600kcal per day + cardio you obviously are an exception and not the rule.

Also
>pin test while fat
>aromatize the fuck out of it
>get big ass titties

or

>get an AI
>convert to DHT instead
>get bald

Hopping on gear is bad enough while at a healthy weight, pinning while fat is a death wish. My LDL and triglycerides are already high, and my BP is elevated. That's some shitty advice t b h senpai.

>>76263557
You'll hardly aromatize at such low dosages, can always lower it if you get too many sides or run an AI with it.

so hungry...

>>76263571
#metoo
We don't have to give in tho

Question for meal prep: Obviously you wanna eat relatively the same amount each day for hunger reasons, but if you were to make a sort of one pot dish that you know the total calories of and split it evenly into 5 portions, if there is a little more one day than the other but you still eat X amount a week you’ll lose the same amount of weight right

>>76263592
Yes. CICO is always the rule no matter what diet you are on.

>>76263592
yes, classic CICO remains undefeated

>>76263598
>>76263607
I know just for some reason I wasn’t sure
But I guess 1+1+1+1 is the same as 1+1.5+.5+1

>>76263612
It will even out at the end of the week.

>>76263619
Right I know that now
Been kinda stupidly cooking protein and veggies in two separate pans to measure each out lmao

>>76263497
Even in my worst physical shape, I never neglected personality gains. Jestermaxxed to be the funny fat guy

Past the 20 pounds down mark, nearly below 200 again
Last time I dieted I just ate less calories and didnt change what i ate so i easily ballooned back up especially due to habitual eating, but now i know proper nutrition

>>76263571
I'm not. And I eat 1500 calories a day. You might need to eat more.

I've been naked all day
Big sweaty fat and naked
It's too hot today

>>76263174
How are you ever going to make it? Been leveling out since 2023.

>>76237787
Fast day 21. I was on a business trip the past week and wifi at the hotel was IP banned on 4chan. Apparently a prior guest had a taste for cheese pizza.
I'm at 102kg. The weight loss has definitely slowed down since the first two weeks. I also am now around the weight where I have stalled and given up on all my past attempts. The lowest I've weighed in the past decade was 100kg. I still have 9 days left in my fast let's see how it goes.

>Fasting
lmao

>>76263520
Extra virgin olive oil

>>76263743
You "people" will do anything except commit to meaningful long term changes to your diet.

>>76263761
I can do that after I lose the weight, you're just mad I'm not taking as long as you did to get there.

>>76263775
>you're just mad I'm not taking as long as you did to get there.
>I also am now around the weight where I have stalled and given up on all my past attempt
Yeah sounds like its worked before lmao

seriously how do you guys not pig out on the weekends it's impossible to not do it
plus my parents bring back shitloads of food on the weekend

Out of curiosity, how long did it take you all to adjust to being, not fat?
It took me about a year of looking in the mirror before what I saw in the mirror became what I saw in my mind.

>>76263775
Learned nothing from failing round one. If you had done it the proper way, you wouldnt be fat right now, doing it all over again and again. Stay retarded bro

This person >>76263775 is not me.

>>76263761
>>76263800
And what's the harm in jump starting that meaningful long term diet change? I am breaking free of food addiction and teaching myself that I can go without whatever it is I'm craving at the time. In my past comments I've mentioned enjoying the feeling of being free of food cravings. What difference does it make if I make this "meaningful long term diet change" after a 30 day fast or after binging 30 hotdogs?
If you saw an alcoholic who had gone without a drink for 3 weeks would you mock him for not tapering off alcohol? Honestly someone like you I expect that you would, because I know you're just making shit up and finding excuses to shit on people. "Meaningful long term change" lmao someone like you I could tell you that I've been eating clean for a year and you'd come up with some bullshit "That's never going to work you retard you're doing it wrong!!!" I've long since learned to not give a fuck about the opinions of idiots on the internet. I'm just sharing my progress for anyone else who thinks fasting might work for them.

>>76263808
>I also am now around the weight where I have stalled and given up on all my past attempt

>>76263629
>I never neglected personality gains
I am now sure personality gains are even more genetic than physical gains. I can't just go to the gym and lug some weights to gain more personality.
>>76263808
>If you saw an alcoholic who had gone without a drink for 3 weeks would you mock him for not tapering off alcohol?
When it comes to alcohol you actually want to taper it off, unless you want to risk kicking the bucket early.

>>76263811
Oop I failed in the past I guess I should never try again just resign myself to a life of obesity :(((( Also I never said my past attempts were a result of fasting. My past attempts were calorie counting. I've never fasted more than 3 days before.

>>76263822
>NO IT WAS CICO'S FAULT I FAILED IN THE PAST
lmao ngmi fastard

>>76263821
Tapering is only necessary for super extreme fringe cases. 99% of alcoholics can quit cold turkey and be fine. And even that 1% would have ended up in the hospital on day 3 not week 3. Tired of talking with idiots online who don't know shit but pretend they do.

>>76262344 (OP)
Fatty Contest
BigPacific
301.6lbs

>>76263825
>Tired of talking with idiots online who don't know shit but pretend they do.
How ironic.

>>76263788
weekends are actually easier for me because i don't have to juggle work hours with whatever else i'm doing. it sounds like your parents are the actual problem. just ask them to bring you healthy snacks and make a long list of all the stuff you like and give it to them. if i had that kind of opportunity here's what i would ask for-

>beef jerky
>big tubs of cottage cheese (4%)
>gallon of whole milk
>proton powder
>fresh-baked bread from the store bakery
>thin-sliced lean steak for sandwiches and stir fry
>loads of fresh fruit and veggies
>honeydew melons
>watermelon
>18-pack of eggs
>oatmeal or cream of wheat hot cereal

>>76263824
Not blaming the method, just that it wasn't something I could stick with at the time. When I'm done fasting I will get back onto calorie counting and hopefully seeing the physical progress from the fast will be what it takes this time to keep me on track. Are you suggesting that because I failed at CICO one time I should never try it again? It's all a matter of finding a method that works for you.
>>76263832
I have never prescribed to a single person in /fat/ how they should lose weight. You are the ones shitting on other people for trying to find something that works for them. And if this method ends up not working for me, then I'll look for another way.

>>76263799
Doubt you'll get too many answers ITT as this is /fat/ general.

There's something to be said for people like most of us who put in the work and change our diets and exercise to lose weight. The people who take pills however won't have learned how to sacrifice and eat little portions of healthier foods. I think they'll be more prone to gain back weight after they reach their goal.

Fatty Contest
GumGolem
208 lbs

>>76263865
It's the only place. Everyone here, at minimum, was fat.

>>76263799
For me it didn't take long because a big thing that helped me lose weight is to use how I want to be as my personality so it gives you more of a sense of responsibility.
Is buying this slop what a skinny person would do? Those kind of questions, I use it for other stuff like exercise as well, it's a known phenomenon. Quite a few people in this thread have it stuck in their mind they are "doomed to be fat" so they'll never escape it.

>>76263879
It's pretty much 100%. When you go on the pill, it's for life. Fatoids are the perfect victim. They proved they have no self control by just being fatoids. They also prove they have some sort of income that let's them maintain their rolls, income that can be drained.

>>76262934
it's difficult to cut while studying but totally possible. the trick is to eat your carbs just before you study so you have the brainpower you need to get through it. you can eat more fats and proteins at other times of the day so you aren't starving, but those carbs are magic for your brain. also, coffee helps but you're making a deal with the devil there and you can't just dump a bunch of sugar and cream in it and pretend like that's okay. black coffee is ideal but if you can't do that, keep the cream and sugar at human portions and be sure to record them in your calorie log.

>>76263799
I've lost 140lbs so far, but I'm still fat and feel fat.

>>76263571
Burnt Basque Cheesecake is actually fairly easy to make and very tasty. Make a Raspberry Coulis to pair with it imo.

31k steps today, and finally broke 190lbs.
It feels like I was stuck in the 190s forever.
Need to go rest my back now, ow.

>>76263977
I don't know why anyone would want to walk that much except they enjoy it or pace thinking. Just cut calorie intake by a bit you're far better off.

time for 2nd breakfast

who here hobbitmaxxing?

>>76263989
You shouldn't walk to eat more. You should have a good sized deficit and walk to make it even bigger without having to go below 1k cals a day.

>>76263969
cheesecake in general is easy to make

>>76264071
I exercise to eat more

Fatty Contest
Monkfish
102.9kg

>>76263704
>>76263576
I should eat smarter, not harder

>>76263969
cheesecake taste weird to me, you cant seduce me with one

>>76263520
Oil is 120 calories per tablespoon and it contains no nutrients. If you're trying to lose weight, you should not be cooking in oil.

>>76264071
I agree, but 30k steps is a lot of walking. I sometimes walk 3 hours a day and do 20k+ steps a day. 30k is VERY active.

>>76263989
Kinda just challenging myself this week. Someone posted their 40k steps in the other thread and I felt compelled to beat them.

Here's what I'm eating today.

I'm thinking about getting on semaglutide.
Anyone here tried it?

Today is the end of my 10 week diet and my first day of a maintanence week or two. Then I go back to dieting for about 5-6 weeks. Splurged on a bbq plate today as a reward and I'll be taking time throughout the week to practice my baking. Went from 186 to 165.8. Goal weight is 160 before Im back in japan and Im already looking pretty damn good. Time to plate my leftovers and head to the pool and enjoy my fitter body and show off my new tattoos.

>>76263969
Ill be trying my hand at this later this week. I also want to try baking cream puffs and eclairs.

>>76264192
Do tirz or reta, they are better

>>76263724
I don't know, man. I'm a weak-willed bitch who has a hard time maintaining a healthy diet for more than a few weeks.
To my defence, and I know this might sound like cope, I've been suffering from a severe case of unironic OCD since 2013 (I'm 30 years old now.), engaging in behavioural therapy since 2023, which is helping but also extremely mentally draining.
On top of that, I'm also working a very stressful job that has me sitting on my fat ass for long hours five days a week and has me drained of all energy once the weekend arrives.
So all in all, losing weight is only priority No. 3 for me at the moment. Still tracking my weight and participating in the contest each week to keep myself at least somewhat accountable.

My ass is nothing but skin and bone now. How do I even sit?

>>76264216
>losing weight is only priority No. 3 for me at the moment
got it.

You just have to play the long game and take it slower. Have you tried redesigning your diet plan where you eat just a bit less instead of considerably less to lose weight. If you're too drained just let me know and i'll fuck off but even aiming for like 1 lbs per week of weight loss for the next year could get you down over 50 lbs.

>>76264244
Carry a cushion.

>can overhead dumbell press more than I can curl.
Any tips to train my weak biceps?

Fatty Contest
WitnessMe
130.5kg
185cm

>>76264304
curl more

Fatty Contest
BagOMilk
192.2lbs

Oops we're back. Looks like I still dont have a proper handle of my binge eating, but I'm happy I'm throwing the circuit breaker now. Back to business /fat/.

>>76264311
What are we gonna witness, the slowest weight loss of all time?

>>76263879
>he people who take pills however won't have learned how to sacrifice and eat little portions of healthier foods. I think they'll be more prone to gain back weight after they reach their goal.
Let's look at the science:
Studies show that you lose weight, regardless of how you achieve it, you will regain most if not all lost weight within 3-5 years. The sole exception to this rule is if you use GLP1 long term.

Personally I know all the calories in my food and how much exercise burns etc. I know my TDEE, my body fat mass, my body lean mass, etc. But none of that helped me keep my hunger under control. I don't have any desire to learn any more worthless knowledge that doesn't help me achieve my goal of becoming thin. Keep your carnivore knowledge to yourself.

And no one will acknowledge your effort of losing weight "the natural way" in the future because more and more people get on or know about GLP1. They will just consider you a liar if you deny taking the drug.

>>76263919
If fat people become thin via medication, they are no longer considered victims and can live happy lives. Why would anyone in their right mind want to suffer just because some smug assholes believe that fatness is a moral failure and using drugs should be illegal? GLP1s are becoming more affordable and once more versions come out or become generic, everyone will be able to afford it.

>>76264192
>>76264210
Sema is cheap af compared to reta or tirz.

>>76264387
>>76264394
Kys GLP shill

>>76264400
KYS anti-medication asshole. You want people to stay fat so you can make fun of them - not on my watch.

>>76264406
I can smell how Jewish you are from here

>>76264387
Wouldnt you rather lift weights, accrue muscle mass, and enjoy year long periods of increased caloric intake followed by a 2 month period of restriction. Each time coming out healthier and more athletic.

>>76264416
Jews like you want people to stay fat and unhealthy so you fearmonger GLP1.
>>76264422
I can lift weights on GLP1. But before GLP1, lifting just put my appetite into overdrive and made me gain more fat mass than lean mass. Then I lost all my lean mass gains when I dieted again. It was a vicious cycle, one that many fat people experience.

>>76264387
that's severe loser talk.

Of course there's a difference between doing it legit. You have pride and contentment in your achievements.

I know what i'll do. Losing weight isn't hard, we all face the same issues with it, the difference is I'll look down on someone if he says to me he needed to use pills to lose weight if I did it legit.

It's not just dieting to lose weight, it's the maintenance diet you have to keep up once you reach your goal. You're not just done when you get there, you have to adapt for life.

>>76264398
They are basically the same price bruh. Wym. Also more sides from sema

>>76264429
>that's severe loser talk.
Winners do everything in their means to achieve their goals. Only losers care about the method.
>Of course there's a difference between doing it legit. You have pride and contentment in your achievements.
I don't care about pride and contentment. I would rather get gifted a million dollars than earn it via hard work. If I want to fulfilled I would do something that I actually enjoy and it's certainly not dieting.
>I know what i'll do. Losing weight isn't hard,
Losing weight isn't hard, losing and maintain long term is.
>he difference is I'll look down on someone if he says to me he needed to use pills to lose weight if I did it legit.
And you will look down on a fat person even more if they tried the legit way and failed. A good-looking cheater is a better person than a bad-looking gentleman in the eyes of society. Besides, I can just lie publicly. I won't because I want other fat people to become thin too.
>it's the maintenance diet you have to keep up once you reach your goal.
And that fails eventually because human beings are not gods and only have a limited amount of willpower.
>You're not just done when you get there, you have to adapt for life.
Studies and the obesity rates by year timeline shows that this doesn't work.

Why's so important to get into a maintainance diet after being done with the deficit? Asking because I want to bulk a little after being done with it

>>76264445
Lmao peak ngmi

>>76264452
You mean peak gmi. My bmi is already in the 25 area and it's only a matter of weeks until I am officially normal weight. Eventually I will be thin and can eat what I want under the watchful eyes of my meds.

>>76264445
>Winners do everything in their means to achieve their goals. Only losers care about the method.
No, a winner will put in the work himself, not use drugs to get him where he wants. It's like someone only being fine in life if he takes anti-depressants.

didn't read the rest of your post, the loser thread is too hard with it. I'll just note in closing that if you're like this with dieting it probably is one of your approach in life in general and this isn't a good general strategy.

>>76264428
>I lost all my lean mass gains when I dieted again
I'm sorry, but you might just be terminally retarded. Or a shill. Probably both though.

>>76264458
>No, a winner will put in the work himself,
A winner achieves their goals - by definition. Losers don't and then cope by saying how at least they didn't cheat.
>It's like someone only being fine in life if he takes anti-depressants.
Which is bad because - IT JUST IS OKAY?
I know people like you want others to suffer. You don't expect people to actually improve on their own, you simply put them down and talk shit about meds that could actually help them. Peak sociopath behaviour.
>I'll just note in closing that if you're like this with dieting it probably is one of your approach in life in general and this isn't a good general strategy.
It doesn't really matter what you believe because I got my degree, a good job and everything else is falling into place too. Work smart, not hard.
Plenty of obese people got PhDs and still can't get rid of their weight. People like you consider it a moral failure and fat people must be incompetent, dumb, retarded etc. Guess what, if that's all it is then GLP1 must be making them smart and competent because that's the only way to become thin. All thin people are smart, competent and virtuous after all.

>>76262344 (OP)
>2 years ago I was size 40
>Now even size 34s are too small for me without a tight belt
Is this what it feels like to become human, bros...?

>>76264465
Even eating at 1.6g-2g of protein per kg, lean mass loss is inevitable with calorie restriction.

>>76264473
>>Now even size 34s are too small for me without a tight belt
Fuck, I meant too big.

>>76264476
Not to the extent where you lose more than you gain assuming you keep up some physical activity. If you exercise more during this time you can have less of a deficit to keep up.

>>76264485
You'll be stuck in a cycle where you can neither lose fat mass much nor gain more than newby gains.

>>76264488
Fuck off, shill. People have been turning thin and fit before GLP1 became widespread.

>>76264493
Plenty of people have also won the lottery so the best way to get rich is to buy a ticket I guess. American education hasn't just failed you, it never even began.

>>76264473
Good work anon, you're making it just keep it up

>>76263977
why not just run

>>76264428
>lifting just put my appetite into overdrive and made me gain more fat mass than lean mass.
You can negate that through eating volumnuous and satiating foods. Even if you gain a bit more fat than lean mass, its still fine. If you gain 5-10 pounds of muscle over a year, the 10-20 pounds of fat you gain shouldnt be too hard to lose.

>Then I lost all my lean mass gains when I dieted again.
That shouldnt happen with proper diet and exercise.

>weigh self in morning
>down 1lb from where I was yesterday
>cool
>take a MASSIVE fucking shit just a few hours later
>realize that tomorrow I will mandatory be down ever further as that shit was in me during the weigh in today

No better feeling bros.

I feel like I only start sweating after working out? unless it's really hot
once I start sweating is it a good time to rest and keep going or what?

>>76264547
You are asking if you should stop working out once you start to sweat? Am I reading that correctly???

>>76264563
I don't know how the body works

>>76264563
oh sorry let me clarify, I sweat the most once I've stopped and rested

>>76264495
>America out of nowhere
Obsessed

>>76264495
>Plenty of people have also won the lottery
False equivalence. You're not going to get me with your plebbit rhetoric.

I can't wait till I'm skinny and don't have to use this general. You are all schizo.

>>76264577
Id argue your not putting enough effort into your workout if you arent sweating during said workout, genetics can determine if you sweat a lot or not, environment can also affect it, say you workout in a cold room over a hot room, but you should still be sweating during the workout.

Where is the skinnifat thread?

>>76264595
4chan in general sucks. The inventors of gas chambers were right all along.

>cant fight off my cravings for pizza today even though i dont have the calories
AAAAAAAAA

>>76264653
You can, you are just being a fat pussy.

>>76264661
true
shame needs to be normalized again

>>76264671
Shaming doesn‘t work because it leads to even more stress eating.

>>76264677
Wrong.

>>76263848
All good recs except the cream of wheat. High glycemic fast digesting carbs isn't a great idea for weight loss

>>76264677
if you lack a sense of accountability, sure

>>76264387
>passive aggressive expertise posturing
>followed by zero sources after making claims
>followed by a personal anecdote
>sprinkled librslly with the meme of the month, GPL1 mentions
>nowhere in the post addressed the quote he cited and is replying to
Yeah no

>>76264680
Look at obesity rates and tell me again how it works.
>>76264695
You lack accountability, are a fat pos and still believe in shaming tho.

>>76264163
Made a parfait?

>>76264677
Stress eating is a personal issue. The cause is a damaged psyche. Stop blaming others. If someone calls me fat and I cut myself, they didn't "lead me" to cut myself.

>>76264701
The studies in question are common knowledge at this point. Even if I did post them, some retard itt would make a „trust the (((science)))“ comment and dismiss it anyway.
>followed by a personal anecdote
You guys only trust anecdotes but only if you agree with them.
>sprinkled librslly with the meme of the month, GPL1 mentions
GLP1 are here to stay.

>>76264713
>still doesnt post studies
>you should just know
>keeps promoting GLP1
>still doesnt address previous premise
Post and replies hidden. Dont bother replying again

>>76264692
ah. thanks. i won't buy that then. i just like it because it keeps me full for a long time. makes me sick if i eat too much of it though and i can't eat oatmeal at all anymore.

>>76264719
Ah OK. Maybe try whole grain cream of rice? Cream of buckwheat is awesome too.

>>76264708
Stress eating is a natural thing. When stressed you need more energy short term to deal with the stress. Even mice eat more when stressed and they don‘t suffer from mental conditions lile humans do.
Shaming people doesn‘t work for fighting obesity so it‘s just bullying. I mean you can try to justify bullying if you want but you‘ll get pushback by society for it who will now shame (you).

>>76264727
You addressed none of the point that I made.

>>76264717
I will reply again and once again promote GLP1. Fellow fatties, there is a solution now. And you can make assholes who hate you and make fun of you angry at the same time.

>>76264729
The point is that yes, (you) should cut yourself.

>>76264473
>try to buy new jeans
>only ever have two sizes in stock
>manlet & tallfat

>>76264382

>>76264734
It's ironic how you tried to say that you can't justify bullying and immediately pivoted to bullying.

>>76264742
I am society shaming/bullying you for bullying someone else.

Remember that stupid faggot who said he was gonna lose 50lbs in a month. Lmao.

>>76264747
I'm glad that we both agree that shaming is not a problem. I don't know why hyou even began to argue if you agree with me.

>>76264448
>want to bulk
that's great. we tread lightly around that subject because a lot of fats dream about the day when they no longer have to diet and can eat as much as they want of whatever they want. this is a recipe for backsliding back into bad habits. so we stress eating at maintenance so that they won't blow back up to 300lbs as soon as the cut is over.

if you go into a bodybuilding thread, they will recommend a surplus of like 200-300 calories only. that's nothing. so it will be like eating at maintenance anyway.

i'm planning to do a bulking cycle after i hit my target weight. i don't mind counting calories and i want to improve as much as i can in any way that i can.

>>76264749
Nope

>>76264756
That's exactly my case anon, the bulk I plan to do is also of 200-300 kcal

So no need to have a maintainance phase

>>76264115
protip: put a teaspoon (not tablespoon) of oil in the pan (40 calories) to prevent sticking. after it gets going, add some water to your veggies and meat or whatever is in there. the oil will rise to the top of the water. when the food is mostly cooked, pour out the water (and oil) and you'll have a light coating on the food that cooks perfectly and doesn't stick. go ahead and write down 40 calories in your log if you want but most of it goes down the drain anyway.

>>76264781
Nothing I said was incorrect.

>>76264788
oil tastes good. if you don't use it, the bottom of your food will stick to the pan and burn and people who don't know how to cook will give up and never try to cook again.

>>76264791
It's called a non-stick pan. Again, nothing I said was incorrect.

>>76264262
Well, that's basically been my plan for the past 5 years, kek. I just lack the willpower to follow through with it for more than a few weeks at best now. Used to be a few months when I started back in 2020. I weighed 95,4 kg at 1,79 m then. Lost about 10 kg over the course of approximately half a year, then gained most of it back. Got down to 84,2 kg again at the beginning of 2023 and again gained it all back over the following months. Been yoyoing between 95 and 100 kg ever since, as can be seen in my contest entries since autumn 2023.
Nowadays it's basically one or two weeks of eating healthy until I have a bad day which ends with me stopping at McSlop on my way home from work and stuffing my face with 3000 kcal worth of junk to fuck up all the progress I made the week before. Rinse and repeat.

What's the better?
Maintaining an as big as possible deficit or a smaller deficit, but with the recommended protein intake?

>>76264808
If you only have a little weight to lose, then maintaining a bigger deficit would be beneficial. If you have a lot of weight to lose, maintaining a smaller deficit would be beneficial because eventually you're going to reach a plateau and you're going to have to diminish your calories even more. If you go too hard in the beginning, you're not going to be able to cut as much when you hit a plateau And you're likely to get very frustrated.

>>76264756
>>76264773
>if you go into a bodybuilding thread, they will recommend a surplus of like 200-300 calories only. that's nothing. so it will be like eating at maintenance anyway.
This is exactly what I did and it worked out very well for me. Although I bulked a little more aggressively and did mini-cuts instead. Put on 30 pounds over 13 months or so and loved the journey up. but seeing the end result of me fatter was a bit of a mindfuck. I lost 20 pounds over the past 10 weeks and it was definitely worth it. I mustve gained almost 10 pounds of muscle over the year and got to have fun. You just have to make sure to keep lifting and actually diet back down. Losing 20 pounds was wayyyy more manageable this time since I had already lost almost 100 on the original run down to 156.

>>76264756
>>76264773
>>76264821
>pic 1
225 december 2020
>pic 2
156 march 2024
>pic 3
186 april 2025
>pic 4
167 jun 2025

Im almost as lean as I was at 156, but 10 pounds heavier and a higher TDEE to show for. Doing a diet break for a week or two, then making a final run back down to 160 or so in time for a vacation. Keep in mind my original weight was about 250. I added about an inch to my arms this year as well. The best part was getting to eat a ton during my bulk (maybe a bit too much) and learning to cook and eat tons of healthy cheap homecooked foods on the way back down. My original run down I relied a lot on frozen foods, chickfila, and protein snacks. Really excited to see the final results once im 160 again.

>>76264884
what's your height

>>76264891
5'10

>>76264884
cool tat, like the impaled geisha
are you full natty?

>>76264907
Thank you and yes

>ravenous hunger for like a week, have to stop myself from gorging food past 2k calories
>literally zero hunger today, had to force feed myself like 1k calories
Is this normal?

>>76264923
Depends on what you eat.

>>76262344 (OP)
>tfw finally seeing progress
Feels good brehs.

Havent been able to weigh myself yet this weekend, but this is fine. My only crimes this week was an entire frozen pizza, but everything else looked good. I think they are like 1000cals tops.

>>76264796
Ive had better luck with my eggs not sticking by having my pan hotter at the start. I always though it was the other way round, but nope, super hot pan, in go eggs then turn down. Works best for me

I'm still naked

>>76262543
>rice, eggs and beef
This is actually something I am going to add to my weekly rotation of food. Not sure if I will stir in the eggs, or fry them up and have on the side though. I bought a pot roast to cook tomorrow in the slow cooker, interested to see how it will come out, ill put in some carrots, potatoes and celery. Should be good for a weeks worth of meals.

>>76262698
My walks are 1.5hrs, but weightloss has kinda stallled, not sure if I have to start pushing longer or just eat less again. 1.5hrs is about the max before I start getting bored or joints start to ache. Today will be day 4 of walking 6miles.

>>76264304
I do 3-4 sets of curls a week, probably why I also suffer with smol biceps. I need to up my training as soon as my elbow is better.

>>76265186
If you have access to a treadmill you can try upping the speed/incline. I'm currently at 3mph with a 6% incline from starting at 2mph and 2%

>>76265174
Frozen pizza is usually 800-1100 kcals, depending on the topping and thickness of crust.
That is for normal sizes. Family sizes can easily be 1500.

>lost 6kg since mid may
>feeling pretty good.
>clothes feel less tight.
>decide to start taking pics to keep visual track of progress.
>disgusted at myself for how far i've fallen to feel good about current body.
I know I should be happy that I'm steadily making progress, but still.
Only thing I can do is keep up the grind.

I have a system that if I follow I lose weight, but knowing I can fall back on this system at any time is what makes it easy for me to eat shit food all the time. By saying, I can stop this at anytime and lose weight again is why I have gained 20lbs in the last 6mths

If I go from 300 to 180 how much loose skin should I expect?

>>76265242
about 120 units of loose skin

>>76265236
You're a Faster, huh?

>>76265242
it can vary. I've lost about 130 pounds over that past year and a quarter or so and while I do have some loose skin, mainly around the lower belly, it isn't as bad as I worried it might be. I would recommend using a retinol body lotion from the beginning after every time you shower. If you can afford it I think a Vitamin C serum rubbed on problem areas can help as well as taking collagen supplements.

Managed my initial goal of 80kg last year on october, recently climbed back up to 85. Time for another go at it.
Gonna try to reach 70kg this time

I wanna say this for all those anons who really hate eggs or get bored of them
Or for any sort of blandish food

Feta cheese, especially reduced fat

50 cals / oz and you don’t even need half an ounce for like 4 eggs
Great on potatoes too

ok frens time to start my 2 day fast. I took the weekend off and although I ate without a schedule, I didn't stuff my face! I coulda ate healthier though so next time I'm gonna stick to OMAD on feed days and make sure to avoid sugar and processed foods like the plague. my schedule is: 2 fast days, 1 feed day, 2 fast days, 2 feed days OMAD on feed days praise the nuns and ducks we will all make it.

Bumping Pharmacy rn

Ate sardines and rice twice today feelsgoodmane

>>76265390
Feta cheese sounds fancy I aint eatin that

>>76265242
Bout tree fiddy

>>76265390
Great tip. Will add to my daily egg white omelette.

>>76262934
>So I guess I'm doomed to be fat for at least a couple more years, I'll have to try not getting any more fat and hopefully do some kind of recomb/getting strength
NGMI

>>76262927
Excellent job! Do not factor exercise calories into your daily amount because it is very easy to get those wrong

>>76264429
sybau you haven't even lost the weight yet probably coz the only thing you run is your fucking mouth and you're coming around here acting like you're better than everyone else nigga your nothing ass fat ass opinion of anyone aint worth a squirt of piss.

>>76264387
I am not a fag, so "studies" have no effect on me.

>>76264815
I see might as well reach my protein quota while I'm at it.
Thanks for the help.

>>76265688
No problem good luck!

I haven't eaten anything in 24 hrs now and I'm not even hungry, kinda crazy how cringe our body is and functions. Gets to show how easily it is to pig out when you start eating normally again and then the brain starts giving you those signals that you are hungry, but you actually isn't THAT much hungry.

buying a blender, for protein smoothies is there any reason not to just add a bunch of frozen berries and frozen vegetables, alongside whey, creatine, and water? i feel like its probably beneficial health-wise right? im not sure if blended veggies and fruits have the same daily nutrients or not

>>76265692
pig out when you start eating deez nuts

>>76262344 (OP)
Stop being fat
Start injecting ozempic/wegovy/zepbound

>>76265727
>ozempic/wegovy/zepbound
Weak

>>76265732
yes I know you are, only the mentally weak get fat.
luckily for you, we have the fatness cure for you piggies

>>76265734
This anon just did "No u"

>>76265695
I found smoothies work good short term, but eventually get impossible long term. Just git gud at incorporating a variety of healthy ingredients across your meals.

>>76265695
Better to just eat the berries and feel more full

it's good to have an adversary, especially a real one.

>>76264704
Nah, just a smoothie with a bowl of fruit on the side. The yogurt and most of the fruit was in the smoothie. Here's the full list.

>>76265695
I do that. I have a Vitamix 5200, you can add a bunch of ice and water to make it crazy thick and filling.

>>76265751
whats wrong with them long term? i was planning on making it in the morning and just drinking it throughout my workday, rather than as a dedicated meal-replacement

Just ate 5600 calories today.
I will eat 15000 more in the next 5 days.
Then I will eat 5000 calories afterwards.
Then I will eat 8000 calories in my birthday just to top it off.

I don't care. I will not only burn them all off, but I will actually end up with a HIGHER deficit than when I started. I'll BTFO every gym trainer, every /fit/chud, every New Year New Me Quitter and all the naysayers in a single move. My confidence will climb astronomically with this move and I'll win for good.

>>76265191
Someone recced me to instead of doing just doing the same set thrice I should do 15 reps on a slightly lower weight, 12 times on my usual weight and 6-8 times on a higher weight.

>>76265755
bewwies :DDDD

>>76265786
I hope whatever your plan is works out for you.

>>76265242
this is how much I have, some around the belly and a little bit on the arms, would be much less if I can lower the bf% but I just can't seem to get around to it, will try it out this year

>>76265787
The heavy set, assuming your form doesn't deteriorate at that weight. If it does do as many at whatever weight you can manage with good form. AKA no swinging the weight, half repping, or otherwise cheating.

Kkjhg

i wish i had irl friends to check my form
i'm still a bit sore from arm day on the 12th so i must've fucked up like an idiot

>>76265787
>Someone recced me to instead of doing just doing the same set thrice I should do 15 reps on a slightly lower weight, 12 times on my usual weight and 6-8 times on a higher weight.
Best way imo is to pick a rep range, for example 6-8, then do 3 sets of it. Try to get to 8 each set. When you can do 3 sets of 8, increase the weight next session and try to do 3 sets of 8. If you can't. try again next session until you can. When you can add more weight. Repeat.

>>76265816
form takes time to learn. watch form check videos on youtube and practice in front of a mirror. deadlift form is particularly important. DOMS on day four is perfectly normal. took me almost a week to stop feeling it from doing just one set after a long break from lifting. it gets better. i remember that after a few months i stopped feeling it at all. usually it's just a day or two though.

I think I just realized I am eating too much fat in my diet and that is why I am not losing weight. Also I am getting dizzy/lightheaded during training. Does that make sense?
Too much fat means not enough carbs to fuel the training and too much calories means no weight loss. I am not going for a crazy deficit please help.

mmmm wholemeal bread
mmmm unseasoned chicken breast (i'm white)
mmmm boiled eggs
mmmm carrots
very cheap, very good

>>76265850
Just stick with 40%p-30%f-30%c and TDEE-500~1000

>>76265855
>(i'm white)
nice to meet you mr. white

>>76264516
I was letting my feet recover this week, they were giving me trouble after running last week. Walking doesn't hurt my feet like running does, just my back.

>>76265544
It's a good idea to not count calories burned for lifting sessions because you burn a negligible amount during those but don't you think there are more accurate forms of measurement for cardio sessions such as the acsm walking equation?

I will be inputting age/sex/weight/duration/speed/incline and recalculating every week to two weeks as my weight drops so I can alter my session and hit target.

>>76265878
You do you man. I would rather just lose that weight faster

>>76265732
Don't people just yoyo back to where they were after they stopped using ozempic

>>76265883
Yeah, you ngmi.

>>76265883
Yeah but more information doesn't hinder your ability to plan that aggressive caloric deficit that seems to be working for you.

>>76265923
People do this when they diet normally

>>76265924
Says the fat fuck. I'm over two-thirds though my weight loss buddy

>>76265934
That's true. I mostly try to ignore the amount of calories I burn during exercise but everybody's mind works differently, so you've got to do what's best for you. Good luck my friend, no matter what happens just never give up and you WILL make it at some point

>>76265950
Post body fat shit

>>76265956
No

>>76265813
>>76265818
I was doing 12x3 curl, but maybe I should do a 12x2 and for the last set do a 10-12 rep set with a heavier weight.
Not sure how useful that is.
I am currently doing 12×3 sets, because I heard it's the best way to lose weight while building muscles.

I have a question why is all nutritional information not measured per100 gram format? Wouldn't the consumer benefit from being able to easily compare nutritional information at a glance?

I realize that nobody applies 100 grams worth of hot sauce or mustard to their meals but again this just makes everything easier to compare and takes the reliance off of MyFitnessPal and cronometer to go out and calculate calories and macros per individual serving size. I think I'm missing something obvious though.

>>76265974
Thought so, pussy.

>>76265983
They do that here, serving size and 100g.

>>76265983
>>76265985
Same as the other anon.
Everything that comes packaged comes with the nutritioms per 100 gram/100 ml.

>>76265983
It will almost always say how many grams are in the 'serving' then just divide the calories per serving by the grams per serving, then multiply the result by how many grams you actually ate

>>76266001
The part that fucks me up here is that there are discrepancies between the nutritional information on the food packaging and national nutritional databases. I eat unprocessed foods so it's not like oils or other additives are skewing this result.

For example my Kirkland brand basmati rice is listed as 160 calories per 45 grams while nutritional databases as presented by the cronometer app suggest that basmati rice is 122 calories per 100 gram. The Kirkland brand basmati is just that: basmati so how could it stray so far from what the nutritional databases say.

>>76266018
>122 calories per 100 gram.
That's for cooked rice whereas the other is uncooked rice.

>>76266024
I thought I had accounted for that but I underestimated how much rice expanded after cooking. I thought it was a 2:1 ratio which would have still equated to a 40 calorie discrepancy but after a quick search I am told it's actually 2.5:1-3:1.

>>76266042
Personally I avoid confusing things like this by eating nothing but processed foods

>>76265850
Too much fat does not automatically mean not enough carbs. You are likely just overeating in general. Are you tracking your calories with an app or something?

>>76266045
You realize that nutrition labels are allowed to be 20% off, right?

NEW THREAD: >>76266049 >>76266049 >>76266049

>>76262543
I'm coming down from 225, close in height but a bit taller, currently 209. I think once you're down 10 and acclimated, go OMAD, keeping just dinner how you eat it now and really crack the whip. Past a certain point you just want to get the shit over with, and when you do eat, you can physically feel the fat burn stopping. Since the whole thing sucks anyways, for me, I'd just rather be in fasted wolf mode and burn fat so much faster. However, any time I'm feeling bad I go back to the starting point diet for a few days. I thought I had it bad with 22 lbs, you have 38, fuck m8, that's a long time if you have to be functional at work, etc.

>>76264473
>40"-32" waist
That's full bloat to ottermode.
Godspeed friend, trying to get from 38-34 myself.

Always nice to hear it can be done.
How did you achieve it?

>>76267086
Lol I'm not ottermode, I still have fat on my belly.

>>76262344 (OP)
Will jumping straight back to maintenance after a cut make your abs disappear if you barely have them?

I got down to around 18%, where my abs are starting to be clearly visible. However, I'm tired of cutting for now, and decided to go back to maintenance calories starting from today. Some people say you're more prone to putting on fat straight after a cut, and therefore you should reverse diet out of it. Others say it's a waste of time. i'm getting paranoids as fuck, I still want to have my abs that I've worked so hard for to show when I go on a holiday on the weekend.

Please help.

>>76267230
>I got down to around 18%, where my abs are starting to be clearly visible.
Doubt.