>Who is /fat/ for?
For TAS2R38 Tasters 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: >>76266049

Good morning, frens. Stay strong.

>>76270248
Kys green tranny

>>76270260
Hi, fren. Hows the weightloss?

>>76270265
No one is your 'fren' you sound like a mentally disabled child. Which makes sense since you're a revolting tranny.

wtf.....

>>76269952
Yep, just got back in. Might do another 10k later, not sure yet, need a drink and a few minutes to rest.

had a good diet streak and then broke down and ate a smashburger and fries. What can i do ?

>>76270270
Sorry, fren. Try and little harder, and dont eat so much and the gut will go down.

>>76270240 (OP)
>broccoli smoothie
Actually disgusting. Broccoli is only good when it has some bite to it.

>>76270320
Personally I want it to have some browning. If your preparation method leaves it entirely green its bad.

>>76270320
>broccoli smoothie
That just sounds like a broccoli soup but cold.
>>76270279
Don't eat anymore today, do some exercise to offset your sin and go back to regular dieting tomorrow.
Also think about why this happened and how you can prevent it from happening again.

Confess my children. And /fat/her shall absolve ye sins provided you made precautions so it shall not happen again.

>>76270320
I like to eat broccoli raw.

>>76270386
My family keeps chocolate in the house, little broken up bits of chocolate bars in the freezer. They use them to melt down into hot cocoa, I ate a couple bits this morning, not enough for anyone to notice, but enough for me to feel guilty about it. I put it under my tongue and let it melt in my mouth while I was driving to work.

>>76270386
I went over 1500 cals yesterday because I ate the breakfast I prepared for today because it was really tasty, I felt like an animal.

>>76270386
I ate 170 broccoli for dinner today instead of 150g. And half a protein bar that I did not plan to it today.

>have to keep reminding myself that nothing tastes as good as skinny feels
>difficult because I've never been skinny
I have a pretty firm but still tweakable deadline of 2031 to get skinny and get a qt gf.
Send hopes and prayers.

>>76270441
>but still tweakable deadline of 2031
WTF anon? How fat are you? How much are you losing per week? Even for really fat people you should be able to get to 'normalish' within a year or year-and-a-half. Make sure you lift weights or otherwise do resistance training. Being 'skinny' and feeling good about it also always includes having a certain amount of muscle.

I'm losing weight to get confident and lose my social anxiety, especially around women. Wish me luck. Wagmi. I took off 7kg and have 8kg more to go.

>>76270386
Father I dun goof'd during bulking season.
But I'm bettering myself and accept that for the rest of my life have to be hungry
I lost around 10 kilos already

>>76270248
Morning hatboy, good to see you.

I've been eating sub 1500cals a day the last couple of days, which is a substantial deficit for me, and I don't feel all that hungry or like I'm lacking in anything but mindless snacking. Loads of raw veggies, fiber, protein, fruit. Kind of surprising, cause I'm normally pretty tired and grumpy when I go below 1800, but I'll take it.

>>76270260
Really strange place to be trolling that you've picked here. Hope you find a better use of your lifetime.

>>76270277
nice. keep it up.

>>76270458
141kg
I want to make it a lot sooner, I'm giving myself a hopeful target of 2026, or mid-2026, but the give up and resolve to be a janny deadline is 2031.

>>76270462
>I'm losing weight to get confident and lose my social anxiety, especially around women.
It doesn't work like that, losing weight alone isn't going to help you there.

>tfw literally dreaming with eating slop
bros what the fuck

>>76270470
I know, my sports teammates are fat but they are very outgoing. Becoming fit my help me a little, but I should probably go to therapy.

>>76270466
Kys tranny

>>76270473
>140lbs down
>40~50lbs to go
>daily calories down to 1200kcal a day
>constantly dreaming about eating entire rotisserie chickens with potato wedges and a whole bowl of broccoli
I want to binge so bad, I dream about it at night, I wake up craving a binge, but I've come too far to give up now.

>>76270468
I would start with a goal of 1 kg per week or at least .5 kg per week and back calculate from there for your desired weight. If you set your goal too far out, which 2031 is way too far out, it will never be a serious goal that you feel some urgency about. One of the biggest benefits of doing weight or resistance training as you are losing fat is that you can start to see muscle development as you go and as you lose more fat. This was a huge motivator for me. Also an overweight man, or even a slightly obese man that has a bit of muscle is far more attractive than an overweight or slightly obese man with no discernable muscle. You can start seeing muscle results with just a couple months of consistent resistance training. You should aim for at least 2 days a week of full body training. And on each day you do training do at least 2 sets for each muscle group. 4 sets per muscle group per week consistently done will definitely give a newbie results. Plus, as a small but real side effect, increasing muscle mass will slightly increase your basal metabolic rate. Burning an extra 50 to 100 calories per day can really start to add up.

>>76270466
Hello, fren. Yeah my cap is 1500 as well, some days I have to force myself to eat, others I feel little ravenous and consune extra water to get past any urgers.

>>76270485
Dont give up, fren. I know it can be frustrating, but you can do it if you just believe in yourself.

>>76270488
what kid of stuff do you normally eat? I started eating a big leafy green salad at dinner each day when I first started trying to lose weight and I found that my cravings for bad food have significantly diminished. I also do not get any fast-food or takeout. All my meals are cooked at home.

>>76270508
Lately I've been eating protein powder in water with vegetables on the side. Only way I can meet my protein goals in just 1200 calories.

They say don't count exercise calories to eat more but I'm struggling atm and its only going to get worse as I lose weight. I used to have chicken breast/thighs and all the vegetables I could eat, but around 20lbs ago I just couldn't fit that in my calories anymore. Unless I start counting exercise calories I have no idea how I'm going to hit my daily protein goals.

>>76270490
>You should aim for at least 2 days a week of full body training.
NTA but if I'm overweight and have never exercised, how hard should I go at first? Is gym a necessity?
Also is splitting it into 2 days upper body + 2 days lower body alternated (ABAB) with rest in between (so a full week like ABRABRR) a better idea assuming I can stick to it or does that only make sense for advanced lifters?

>>76270534
you should probably start with cardio if you're starting from nothing.
get to a point to where you can walk (whatever pace is comfortable for you) for an hour+ without dieing/being winded before you hit the weights.

>>76270386
I keep overeating pasta

>>76270566
>on a cut
>eating pasta at all
why?

>>76270566
Pasta is rough, for now at least I have to cook precisely one portion or not cook it at all, or I've got a bit of a binge incoming. I'm getting better at portion control in general though, hope I can soon extend that to the noodly devil.

>>76270575
100-120g of pasta, even with a little oil and tomatoes is sub 600, which can be a satisfying meal and fit in a deficit just fine. Not the best choice, but there's worse, and we have to learn to live with pasta, if we don't want to be autistic.

so hungry...

i'm only one day and half through my 3 days fast and my lust for food is immense, i'm not even hungry but i want to eat something
how can i distract myself

>>76270490
You're right. I only set 2031 as an aim so I could justify stuffing my face as usual.

>>76270562
>get to a point to where you can walk (whatever pace is comfortable for you) for an hour+ without dieing/being winded
I already do it even at a pace which is not really comfortable for me (5.5+ km/h). Don't really want to walk right now though, it's scorching outside even in the morning/evening, would prefer to stay inside and try to lift.

>>76270597
Why don't you have Potato-Chipsu then?

>>76270670
>>76270386
I bought a bag of cheese balls yesterday..

>>76270582
pasta is empty calories. Like bread, and eve worse than potatoes. Wasting 600kcal on it would mean having to cram 100g of protein and all the important micronutrients into just 1200 calories worth of food. It's the easiest thing to cut out of your diet because doing so won't cause any kind of deficiency.
If you just need something to chew on that has arrabiata sauce on top, you can make konjac.

>>76270386
1, 2 , 3 , 4 ,5 rice crispies yesterday

>>76270670
I love crisps, but holy fuck fitting them in on a cut is impossible. I wish they actually sold them 1 serving per bag too since there is no way I can stop after 30g if I open a regular bag.

>>76270579
This is the same for me with all starches
>cook 1/2 cup of dry rice
eat it all
>cook 1.5 cup of dry rice for 3 days
eat it all in 1 day

>>76270399
Try to abstain from now on, or at the very least log them and eat that much less the rest of the day my child, you are forgiven.
>>76270403
We all break just as we all sin. consider locking it away next time just as you cook so it's harder to get swept up in the heat of the moment. Skip breakfast that next day to repent and you are forgiven.
>>76270413
Log it and eat that much less of other stuff, you are forgiven.
>>76270465
Not only are your sins forgiven anon, it seems you are already on the path to enlightenment. Godspeed mein brudi.
>>76270566
It's really easy to overeat on pasta, consider weighing it out or buying (or making) a pasta portioner, that has the right size for one portion (if you have a 3d printer there's many such devices on there). Find a way to portion before cooking and you are forgiven my son.
>>76270712
Do not eat it my son, for that is the temptation of the devil. Gift them away or throw them away, for you will break if you keep them around. Do that and you are forgiven.
>>76270729
Log them, adjust food intake accordingly and if this happens often, get rid of them or put them somewhere harder to reach. Do that and you are forgiven.

Fatty Contest
TheThrongler
65.9kg

The hunger is my best friend now, were all gonna make it

>>76270240 (OP)
guys
i achieved a flat stomach only walking 10k steps a day and half on what i used to eat

Thinking of going for a little 1am walk to the servo. I shan't get sloppa tho, as tempting as it may be.

>>76270749
Looking good.
How tall are you?

>>76270784
5'6 so I'm still 15-16% + bf on that pic, my goal is 55-57kg

>>76270597
https://www.youtube.com/watch?v=VXbS1QWQPUo

>>76270801
Good luck.

McDouble + 6 Piece nugget/sauce for lunch
750 calories and 36g protein. Could be worse I guess

I figured some of you /fat/ties would be interested, I just read up on MET (metabolic equivalent of tasks) which is the metric most fitness apps without a tracker (and probably most with too) use to determine kcals burned.

It's basically just
kcal = MET*kg*h
It's obviously a crude metric, but whenever I hear anons ask "Should I do exercise X instead of Y, the MET can give you a relative ballpark for how good for burning kcals it is.
If you're itnerested in reading up more, there's a big-ass list on
https://pacompendium.com/adult-compendium/
and some more info on wikipedia
https://en.wikipedia.org/wiki/Metabolic_equivalent_of_task

>>76270857
>could be worse
No it couldn't, disgusting.

>>76270534
If you never exercises and are not particularly active, then its going to really suck at first. Even if you don't go hard, you will get some pretty strong muscle soreness for first couple of weeks.
I'm not saying this to scare you off or anything, just being realistic. The good thing is your body adjusts pretty fast, so in a couple of weeks, maybe even just one week you will be fine. Just keep that in mind if you will be doing any leg exercises and you need to be walking around a lot the next day for your job or whatever.
Some people prefer gym, because it gives them more structure, but its not needed. You can do just body weight exercises, or get some dumbbells or resistance bands and you are good to go. Particularly as a beginner it doesn't take much to get a good exercise for your muscles.
Any splits make more sense for advanced lifters, because it lets you go harder by focusing on just a part of your body. If you like it thats fine, if you want to do full body at the same time, thats ok as well.

>>76270865
It really could, anon. I didn't get fries or a soda and it will keep me good until dinner time. As long as I don't snack on garbage I can end the day at ~1500 calories.

Behold, the king of macros

>>76270872
You could have had 750kcals of actual food and not slop.

>>76270893
>>76270857
U niggas need to lock in

>>76270413
I should probably start counting the calories of the broccoli/cauliflower I eat. I buy a 600 g frozen bag of the 2 and for dinner, I basically eat half the bag alongside whatever meat I cooked.

>>76270905
Na, I wanted it specificly. I'll have real food for dinner

Today its my birthday.

Today im finally became a 38yo Wizard.

>>76270938
>i wanted slop
Peak ngmi

>>76270939
Happy birthday, anon

>>76270912
What's wrong with that cheese? A bit much salt, sure, but literally all but 4 of the kcals of this are from protein.

>3 days in of proper dieting
>unfathomably deep cravings
>dreaming of fast food
>actual headaches and feeling weak

what the fuck, man, i dieted before it was never this bad

>>76270951
You're probably deficient in something.

>3 days in of proper planned dieting
>barely any cravings
>i think i like quark and greek yogurt now
>yuge portions of veggies (200-300g) and meat (200g)
It's actually pretty decent. I still wouldn't mind a cheeseburger or some sushi instead though, so I'm not quite through it yet.

>almost at goal weight
>can feel cravings slowly returning
I'm never gonna be free of this shit am I
......

Fatty Contest
CaptainPlanet
142kg

>>76271041
Brother wtf

>>76271054
I gave up on life and ate pretty much nothing but the sloppiest of sloppa for months.
Gonna try again.

>>76271066
Why did you give up on life?

>>76271066
I ate super sloppy sloppa for years while living as a complete couch potato and never went above 116. There's definitely something wrong with you, see a doctor.

>>76271069
Depressed over life situation, couldn't see it getting better, got partially inspired by The Whale. Ate a 24inch pizza to myself in a night.
>>76271072
I've been overweight since I was a child, it wasn't just the type of sloppa I was consuming, but massive quantities of it too. I'm seeing my GP on Thursday, though, can ask him to do a thyroid test alongside the other tests I'm hoping to get.

>>76271080
>can't see something getting better
>better eat sloppa until I've gained 30lbs
Clearly this isn't the solution

>>76271087
Clearly. Turns out I just needed daily vitamins to make myself feel better.

>>76270597

>>76271080
>Depressed over life situation
Anon as someone who lost a lot of weight, then regained it for the same reason, and is now losing it again, have you considered therapy?
It might literally have saved my life and, maybe more importantly, I can enjoy things again and am not miserable all the time.
Either way I'm wishing you the best anon

>>76271092
Another thing I'm seeing my GP about on Thursday.

I get that that's supposed to be bait to get someone to have cravings, but that looks vile.
Looks like puss oozing out of an infected abscess or something

>>76270597
>>76271091
oh forgot to describe the food. It is an Apple Fritter, quite the tasty treat.

>>76271096
Do it anon, my journey started the same way, GP to therapist.
Took me about a year to fix my fucked up brain, but while I know it doesn't feel like it right now (it didn't feel possible at the time for me either), you can get better and life can be so much more.
I wish I could convey that to you somehow in a way that makes more sense, because it's a cruel fact that in the moment it's most important to stand up for ourselves we are the least capable of doing so, but it's so worth it you wouldn't be able to understand even if I wrote it out.
Wishing you all the best.

>>76271104
Cringe as fuck

>>76271104
How often did you go?
I can only really afford to go about once a month.

>>76271135
But like I said, I'm already feeling a lot better since I started taking daily vitamins.

>>76270386
I eated 33g of yam chips yesterday

>>76270386
I've eaten half a jar of peanut butter in the last two days.

>>76271131
That's fine anon - frankly I'm too old to care if I'm being cringe.
>>76271135
>How often did you go?
>I can only really afford to go about once a month.
Not ideal, especially in the beginning, but better than nothing for sure.
I'm german, so I didn't have to pay for it, so finances weren't a considerantion, thank god.
In the beginning i went once a week, then after a few months every 2. Eventually I started doing a group session with others, that was weekly again, but the 1 on 1 sessions were maybe once a month or less.
I don't go anymore because I don't need it thankfully though.

>>76271096
>>76271104
Man therapy is overrated. I went a couple times to different specialists, in different countries even, and I really didn't enjoy paying top dollar just to hear someone preach at you for an hour about things you already have figured out yourself years ago.

>>76271165
That sounds like a shit therapist, if that's what had happened at mine I'd be pissed too.
But mine was an absolutely great one and basically transformed me from deeply depressed into a functional, happy member of society.

Today's food: An entire rice cooker's worth of veggies and lentils, stewed together for 2 hours.
1.2 kgs of food, for a total of 570 kcals.
Probably not even going to be able to finish it today.
wagmi anons

>>76271144
What kinda vitamins? Just a general multivitamin? Have you tried measuring mineral/microelement levels? I've heard those can have a huge impact too, maybe you're deficient and could use supplementing them.

>>76271176
>1.2 kgs of food, for a total of 570 kcals
m-maybe fasting is pointless after all

>>76271177
Voost multivitamin, one in the morning, I like that it makes an orangey drink, kinda like a morning juice. It's improved my mood greatly.

>>76271178
Different strokes for different folks anon, some prefer to fast to keep the control, I like this a lot more. Both are valid, my condolences if you are fasting and this is making it harder for you. Only real downside of this dish is since it's stewed it takes a bit. But in a rice cooker on the slow cooker setting you can set it and forget it - or even schedule it to be done when you're back from work.

>>76270386
I barely lost any weight this week, and im not sure if I am going crazy or am I like secret eating and lying to myself about it.

>>76271182
i fast because it's "easier" than having to count calories and because i can't just eat in moderation, if i start eating i just binge like crazy
also i live with my family and they're the ones buying groceries and cooking so i can't control what i eat either

>counting calories is hard
When will this meme end?

>>76271290
it's not hard, it's harder than not having to count them

>>76271290
When I can eat all the slop I crave and stay lean and beautiful.

>>76271290
It is when you get into the details and if you use sauces and butter while cooking a lot of meals. Tons of calories added into something you cook that don't actually get eaten and you need to account for that

>>76271331
For real
>add 1 tbsp of oil when cooking chicken breast
>half of it stays in the pan
>another part stays on the plate
>the chicken however is still somehow covered in oil
How much oil should you calc??

>>76271335
Err on the side of caution and count it all.

>>76271340
>err on the side of caution
>calculate too much
>have to reduce calories in other places
>have a harder time adhering to diet
>likelier to fail diet
nice caution, anyways obviously its different for everyone but not my style

>>76271348
Then just pick something arbitrary like half the oil or something.

Am I over training? I took a week off lifting felt alot better, lifted yesterday and have felt brain fog/emotionaly flat ever since.Im at matintenace and hitting 1g/lb of protein, 0.4g/lb of fat with carbs do I don't think its nutrional either and I've had it even at a 200cal surplus
Rotuine
Squat 3x8
RDL 3x8
Rows3x8
Curls3x12
Tricep Pushdowns 3x12
Latraises3x12
Wrist curls 3x12
Wrist extensions3x12
If this is too much is there a better or begineer full body?
Pic for attention

>>76271408
>1/4 of your exercise is wrist isolation
lmao

>>76271408
>Am I over training?
No.

>>76271414
Tbdesu I get that. I got baby wrists too and thought about targeting them more as well.

>>76270240 (OP)
Fatty contest
Gulag chan
274lb
5’11”

Lost around 20kg / 45 lbs the past 2 months, mom is happy but worried that I'm overdoing it and thinks I will get sick if I continue this way.
How much is too much?

>>76271460
tooo much is auschwitz mode

>>76271460
Post body

>>76271465
sorry I didn't mean too much, meant too fast
trying to lose 30 kg / 65 lbs more at least (I'm currently at ~100 kg / 220 lbs), at this pace I would be done this autumn

>>76271472
w-why

>>76271408
Remove a wrist exercise and put rows and rdls to 2 sets each. Also maybe lower rep ranges and use slightly more weight

>>76271251
>also i live with my family and they're the ones buying groceries and cooking so i can't control what i eat either
Yeah if you aren't cooking it's rough, the cooking process is where I do all my logging.
If you aren't super young, can't you cook for yourself?

>>76271474
When you burn fat you release toxins stored in the fat within your body as well, but still usually its better to lose fat faster than slower since it unlocks better health faster
There is really no reason to not lose fat fast

>>76271480
i technically can cook for myself, i do it when others don't have the time to cook/there are no leftovers but then my mom complains and bitches about it and i don't want that headache so i just don't eat instead, it's lower effort

>>76271474
Post body

>>76271488
Whatever works for you anon, I'm sure you've considered the alternatives. Good luck on your weightloss journey.

>Was going to fast today
>Neighbor came over with pancakes randomly
>4 pancakes (crepes for burgers) 340g
>Absolutely no clue whatsoever how many calories
How do I guesstimate this? They weren't noticably sweet, so not much sugar. I didn't have anything with them like butter or jam.
Without being conservative, what would you guess the calories were in total? Gonna adjust the calorie budget for the rest of the week.

>>76271687
10000kcals

>>76271687
just keep doing your normal deficit? theyre crepes. look up a crepe recipe and figure it out if youre paranoid, but the point of running a deficit is to consistently average a deficit. a day where you have a normal serving or crepes isnt going to turn you into jonah hill.

Am I still anorexic even though I’m trying to lose weight to self harm and slowly die, instead of thinking it’s because I’m fat?
>inb4 you’re still fat; lose more
>inb4 this is dumb; commit suicide quicker

>>76271687
crepes aren't so bad. they have less sugar than regular burger pancakes and they are a lot thinner and lighter. just use the calories for regular pancakes (or even a little less) and you'll be pretty close. good job making social gains without being too autistic about your diet.

>>76270270
You'll get it one day fren. I believe in you.

First two weeks or so. Lots of water weight obviously. Going on a meat heavy diet with a lighter lunch and a protein shake. Probably a heavier calorie cut than I should but I feel good. Leaning into low carb memes.

Trying to run (waddle) more. I have a border collie puppy to motivate me.

>>76270470
It works for a lot of people. It worked for me back before I got fat again

>>76271687
assume like 300ish grams of carbs and 40 grams of fat.
300 x 4 calories = 1200 calories
40 x 9 calories = 360 calories
total of 1560 calories

>>76271757
Yep, some woman I asked out years ago while I was overweight denied me. That same woman is going out with me now after losing a hell of a lot more weight.

>>76271335
there's a workaround for this problem. don't get me wrong, i love me some olive oil and if i weren't trying to slim down i would gorge myself on it but if you buy a zero calorie cooking spray you can cook that stuff without any oil at all. that means you can eat more chicken instead! an even better alternative is one of those oil spritzers that you fill with cooking oil and it sprays a tiny amount in the pan, just like the other oil spray i mentioned, except you fill it so you can choose the oil type. people here have had great luck with those things.

there is some argument about how many calories are in each spray and i don't actually believe that those non-stick cooking sprays are actually 0 calories, they are probably more like 10 calories per spray. even so, that's negligible. with the ones you fill yourself, you can calculate exactly how much it sprays by filling it with some water and counting how many sprays it takes to empty. then you'll know the exact calorie value of each spray of the oil you're using.

a whole tablespoon is a lot of oil for cooking, you can get away with using a teaspoon (and that's 1/3 of a tablespoon, so far fewer calories) of olive oil (40 calories) and then fill will a bit of water to make it easier to evenly coat the food with it.

>>76270529
1200 calories is pretty extreme for most people caloriewise. I try to have like 180g of protein a day and that in itself is like 600 cal. I usually shoot for 1500 but i do at least 1000 of exercise a day which comes out to 1.5kg lost a week. And even that is too high for optimal muscle retention

>>76271227
me too, but it's almost certainly because i started lifting weights again. lifting causes water retention and other things that throw off the number on the scale. it's probably just water weight and will flush out eventually and the number on the scale will drop sharply all of a sudden.

>>76270386
Ate two peanut butter toast above my calories target for the day.
I will more tea to quench the hunger...

>>76270470
After I became reasonably fit, women started flirting with me on a regular basis instead of smiling at me once every 2 years and acting disgusted by my presence most of the rest of the time, so it may give him more opportunities.

Tell me anon, what goal are you working towards?
What point in time or event in the future do you lose the weight for (if any)?
Want to be able to go to the beach and not feel shame next summer?
Got an appointment you want to look good for?
Someone in your life you're doing this for?
Or just for yourself?

In my case one of my oldest and best friends asked me to be the best man/groomsman at his wedding at the end of this year, and while I probably won't manage to reach my goal weight quite until then, at least I want to get close enough to be in the range of acceptable girth. I'll be damned if I won't be there for him on his big day or fuck it up somehow because I am fat.

>>76271799
I just want to be light as fuck
I'm tired of this life constantly having 100lbs on me

>>76270718
potatoes and pasta are heavenly and very filling. you've just got to control the portion size. with pasta, i never eat more than 400 calories worth and whenever i eat potatoes i always find it always leads to me eating less of everything else because they are so satisfying. it is a good strategy to cut those foods out of your diet entirely though, especially if you substitute with more lean meat which is just as satisfying.

>>76271807
That's just as valid as any other reason anon. Wishing you the best in getting there.

>>76271251
Given that you're in this thread, I assume your family is not cooking the healthiest of meals.
Just make sure you get enough protein and micronutrients when you do eat.
If in doubt, for protein get yourself some quark/skyr/yogurt and eat it with a spoonful of honey. For the micros, eat egg yolks and bell peppers.

>>76271799
I want to go back to sub-100 kilos by my 30th birthday in two months (108 now).
And to no longer be overweight at all by my 31st.

>>76270473
i used to dream about smoking cigarettes when i quit smoking.

>>76271814
Thanks, same to you

>>76271824
That's a good reason anon, 2kg/week is ambitious but doable, especially if you add exercise. If you make it (or get reasonably close, which is also good), consider this very early birthday wishes from me.

>>76271831
>2kg/week is ambitious but doable
1kg/week, actually. Which is still pretty ambitious but the math, given my caloric intake and exercise, seems to check out.
>If you make it (or get reasonably close, which is also good), consider this very early birthday wishes from me.
Thanks! I'll do my best.

>>76271840
>1kg/week, actually.
Jesus christ I have a bachelors in math, time to kms kek
>Which is still pretty ambitious but the math, given my caloric intake and exercise, seems to check out.
1kg/week is a reasonable pace. Good luck again anon.

>>76271799
I'm planning to commit suicide later this year or maybe next year, depending on how quickly I can get a few things that are important to me done, including my weightloss. Before that, I want to take a few photos/videos of myself in good shape and upload them to Facebook so that old friends and estranged family who decide to look up my name on Google or whatever will remember me like that instead of as a fat slob.

>>76271855
There's a decent chance you're trolling and if you're not it's unlikely I can change your mind in a 4chan post, but do consider therapy in the meanwhile.
Best case it works and you find meaning, worst case you lose nothing.

>>76270386
forgive me father, for I have sinned. mine is a sin of self loathing, for I cannot forgive myself for the other types of sins that I commit. I broke my 48 hour fast 7 hours early, and although I did not overeat, I feel a sense of guilt about not enduring the ordeal for longer. I can recognize that this self hatred can be just as destructive as any other bad habit, but it is a difficult one to break, because it is borne out of wanting greater for oneself, and comes along with a sense of disappointment.

Is it okay to add one of these to my chocolate banana protein shake?

Fat idiot here thats been eating bread his whole life. Is pic related okay?

>>76271859
>it's unlikely I can change your mind in a 4chan post
true.
>consider therapy
I did consider it, and rejected it.
If A.G.I. with superhuman intelligence somehow pops up in the next months and is available for plebs to interact with, I'd be willing to see if it can talk me out of it (or give me advice on how to kms most efficiently and painlessly, if it swings that way).

>>76271799
I went to cosplay con and saw how hard the girls have thirsted for men in shape with low body fat. Holy fuck, i want to be one of them. I want to be a man pretty girls want to take photos with. I don't want to be a creepy fat man stuttering when talking to women half his size and 1/3 of his weight. I want to . The more weight i lose the better i look. If think i took the blackpill too early and there's a chiseled jaw gigachad hidden under flaps of fat and layers of chips and hotdogs my body decided to store for later. Next year i'm going to lose 40 kgs total and i'm going to look amazing and get the same treatment, i know i can do it.

Anyway, tldr, seeing pretty young girls thirst over a fit guy doing a Leon Kennedy cosplay made me go gif related

>>76271913
it's better than sara lee or whatever type of bleached flour white bread you can find. it's still bread, though. consume in moderation is what I would say.

>>76271913
Let's compare the nutrients of 90 kcal worth of bell peppers versus bread.

Bell peppers are low in calories and high in vitamins and antioxidants. For 90 kcal, this would equate to roughly 290 grams of raw red bell peppers (based on approximately 31 calories per 100 grams) This serving would provide:
- Vitamin C: A significant amount, potentially close to or exceeding 100% of the daily value, as one medium red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C
- Vitamin A: A good amount due to the presence of carotenoids like beta-carotene, which the body converts to vitamin A.
- Fiber: Approximately 2.5 to 3 grams, supporting digestive health.
- Antioxidants: Including carotenoids such as violaxanthin, which may help protect against chronic diseases
- Vitamin B6, Folate, and Vitamin K1: Modest amounts of these essential vitamins, important for blood health and metabolism

The nutritional content of 90 kcal of bread depends on the type (white, whole grain, etc.). For comparison, let's consider white bread, where 90 kcal would equate to roughly one medium slice (about 50 grams).
- Carbs: Approximately 18 grams, primarily from starch, which can cause a quicker rise in blood sugar levels compared to complex carbohydrates.
- Fiber: Only about 1 gram, significantly less than bell peppers.
- Protein: Around 3 grams, slightly higher than bell peppers but not a significant source.
- Vitamins and Minerals: Some B vitamins (like thiamin and niacin) and iron, though generally fewer micronutrients compared to bell peppers.
- Added Ingredients: May include preservatives, sugar, or salt depending on the brand.

Summary:
Bell peppers offer more vitamins (especially vitamin C and A), antioxidants, and fiber per calorie compared to bread. Bread provides more carbohydrates and some protein but lacks the dense nutrient profile of bell peppers. For nutrient density and health benefits, bell peppers are superior per 90 kcal serving.

>>76271951
Now tell the AI that she's a good girl for being so helpful.

Cronometer says my diet heavily lacks fiber, calcium, magnesium and potassium... Should I be worried and start looking for a supplement, or is it more likely to be bullshit?

>>76271951
vegetables in general (not the starchy kind) are great for nutrients and fiber. Spinach is basically a superfood.

I am going to consume 1 billion calories and then work out to burn 1 billion and 1 calories

>>76271962
>Spinach is basically a superfood
it's super high in oxalates though, so no good if you're prone to developing kidney stones. Unless it's served with cheese.

>>76270386
last week I felt like I was on the verge of having a heart attack so I stopped dieting and ate more. probably a bit too much. also couldn't work out without chest pain. feeling better now, and I just bought some groceries for new healthy recipes so it's time to hop back on the weight loss train.

>>76271918
age?
If you dont post any info about yourself I can't really demoralize you effectively, you know anon. Kgrgd8

I just got raped at the grocery store, 60 leaf bucks for 8 chicken breasts, no wonder everyone eats cheap sloppa.

>>76271157
Remove the jar from your house. Now.
>>76271227
If you stuck to your regime, that's not a sin, such things happen my child.
>>76271787
A costly mistake, but not a fatal one. Drink the tea and make sure it doesn't happen again. You are forgiven my child.
>>76271872
>because it is borne out of wanting greater for oneself
And yet what great can you achieve with an emotion as destructive as hatred? Is your premise that hatred is needed for greatness not an illusion by itself worthy of question? If you had a child, what would make it grow up better? Constant hatred and berating? Or a loving approach with empathy and yet a stern explanation for why some things are needed? Why not treat yourself like that child? Your sins are forgiven my son, but your journey is a long one ahead.
>>76271997
Rarely is our path free of branching paths and detours. It is a shame that you used your valid downtime to use it for more than just healing, but you seem to repent and try to do better. Your sins are forgiven.

>>76270386
Nothing Papa, I am a good boy.

>>76271918
It's may not be the noblest of reasons, but it's as valid as any other. As long as it gives you the strength anon, hold onto that feeling. I'm wishing you the best (unless the girls lusting over cosplayers are underage and you plan on fucking them)

>>76272062
Pair it with some cheap carbs and those chicken breasts should last you what, a week? Meanwhile sloppa is much more expensive and less nutritional.

>>76272160
>paired with brown rice and veg
That's what I do, god damn, still outlandishly expensive just for a weeks worth of one meals protein.

>get BOGO whoppers at burger king on Sunday
>cut them in half
>4 meals/$6
slopchads rise up

>>76272062
And here I'm seething over chicken breast having gone from 10€/kg to 15€/kg after covid in the store closest to mine (there's cheaper ones).
Look if you can get frozen shrimp for cheaper, those also make for a great protein to cook with with great macros.

>>76272270
I'll have to look at the prices on frozen shrimp, it is a nice lean protein but once the shells are removed and whatnot it may be more expensive than chicken in my neck of cuckistan

How/where do I find steroids bros?

>>76272291
DM me bro, I gotchu

>>76272291
HydroCortizone cream is an over the counter steroid anon.

current stats: 5'10, 234lb, 36%bf
target stats: 5'10, 172lb, ~15%bf

can it be done before the world ends (4-6 months)?

>>76272284
Yeah I'm just mentioning it because the already deshelled and deveined ones at my store are the price of the chicken breast - but local prices will vary.
The thing I used to do when I wanted to save money is buy chicken legs instead of chicken breast - the ones with bones in skin on. Butchering them is easy and you get some bones, some skin with most of the fat deposits on it and a filet of dark chicken meat, which happens to taste better than breast anyways. Chicken legs are like a quarter the price of chicken breast here (currently a 6th) once you removed the skin and bones that cost advantage halves though. I'd freeze bones and skin, then when I had a lot make some stock from the bones and render the fat of the skins for cooking.
Might be worth consideration, you're saving around half on the chicken, but that's offset by some labor for the butchering (I'd take around 10 minutes for 4).
Be warned though, while dark chicken meat is tastier it's also fattier, so you have to log that differently than breast.
Probably not the best route in a thread for weight loss, but it helped me out when my budget was more limited in the past.

>>76272308
Nope. You could be 199 by then though

>>76272308
Can be done in 4 months of rigorous dieting, but it's close to the upper bound. 6 months is doable if you're serious about it.

>>76270658
Exercise for the purpose of weight loss is a waste of time, don't do it unless your goal is also to get hit, you'll only frustrate yourself for no reason.

Today's weight
>167.2 kg
Neck, Waist, Hip
>49, 135, 134 cm

Seriously bros, how do I find roids?

>>76271176
>1.2 kgs of food, for a total of 570 kcals.
how? it must be a lot more watery than it looks.

>>76271290
it's a massive pain the ass unless you only eat lean meat and vegetables

>6'0
>203 lbs
>tdee on cut 1600
>protein 180-200 per day
>walk 7 miles a day workout 5x week
>dont count calories burned from cardio or lifting
So i know if not enough protein ill lose muscle. This isnt my first time cutting as i used to be in the marines, but i never did this much cardio before. I used to do just 30 minutes + workout and not count calories while eating at 1600. How much worse is it now that im doing way more cardio? Up the protein? Everything im eating has protein in it in some form or else i cant hit the 200 on 1600c

>>76272353
200g of protein is probably excessive, iirc its 1g/lb of lean body mass, not total body mass

>>76271799
I want to be able to see my dick again.

I got this goal weight I'm trying to reach. I'm not sure whether I should set time goals for milestones along the way.

Thinking about this - and maybe I should look it up - I'm sure there are studies about the effectiveness of this.

Fatty Contest
memediet
110.0 kg

I'm 250 pounds and I want to be 200. Will I have leftover skin when I lose the weight?

>>76272406
Depends on how much skin your body has produced when you stretched your skin to its limits from fatness
You can never lose excess skin, it's an organ that the body doesn't consider excess

>>76272406
Likely so, but how much depends on if you build muscle to fill in that lose skin, your age, skin elasticity among other factors.

>>76272410
Its produced a lot. I remember hearing some guy lost his excess skin by going on a vitamin diet or something stupid like that when I was high so I doubt it now.
>>76272411
I'll try do that. I don't wanna have a flab of skin instead of muscles. I'm in my 20s and use moisturizer if that does anything

>>76272406
I went from 250 to 156 at my lowest and had not too much loose skin.

Last two digits = add pushups

>>76272485
Did you do 85 push ups

>quit drinking for health reasons
>always hungry
>gaining weight
I lost like 40 lbs this last year and now I’m rebounding after having just about hit my goal because I’ve quit drinking and am always wanting food. It’s been 2.5 weeks since my last drink. How long is it before food cravings subside? Never used to care about sweets or anything but now I keep wanting to smash sugar all the time. Been buying 75% dark chocolate and mixed berry probiotic yoghurt so at least it’s somewhat good for my liver and pancreas.. but man, I hate that I’m plateauing/rebounding right now.

Been going on bike rides and really really long walks but I guess I’m out-eating my exercise anyway cuz I’m going the wrong way.

Anyway, here’s a chicken/veggie broth I made using the scraps from my rotisserie chicken dinner

i'm starting to think pen and paper is the best food tracker. all these apps suck

>>76272558
He is a fatty he ate five of something

>>76270386
I ate a bunch of shit day in and day out for a little over a week on a camping trip that went like utter shit with my friends because I was so stressed out and working so hard expecting this trip to be relaxing and it was the exact opposite.
So now I'm fasting for 4 days to punish myself because I hate myself and deserve to be immolated by a DEW.

Does pic rel do anything for a 200 pounds female fat fuck like me? I can do it, I just want to know if it will benefit me even more in the long run.

>>76272705
Anything is better than nothing, and this at the very least builds a foundation. Id say it looks good and if too wasy just double their numbers, but diet mattera more then breaking a sweat

>>76270240 (OP)
Finally going to join a gym after dieting and rooning for months. Fucking hate going to crowded gyms though. What can I do to keep myself from bitching out and quitting the gym months after starting?

>>76272722
Don't go there to begin with, embrace bodyweight exercises

>>76270403
I prepared the same breakfast for tomorrow and didn't eat it, I redeemed myself

>>76272573
Eat protein, it curbs appetite. I usually have 2 scoops right before i go into the long period of no food before dinner

>>76271961
Try to get it from food before supplements. Broccoli, Kale, Spinach, eat more of them.

Potassium can be hard to get, I use 1/4 teaspoon of NoSalt in my food hit that target.

>>76272291
You use google to find a source then do a sketchy crypto transaction over telegram with someone who barely speaks english and hope he doesn't send you a vial of asbestos and rat poison

>>76272473
How long did/have you maintained?

>>76272573
>How long is it before food cravings subside
1.5 to 2 months. So basically give your body whatever it wants for up to another month (you're 2.5 weeks in), then switch to a more regulated plan you have sketched out for 6 months. After that, reevaluate.

>>76272558
I did.

rate my diet today

scrambled eggs + 2 turkey bacon: 240
popcorn chicken + mtn dew: 500
reese's: 500
BIKING: -511
LIFTING: -100
EXERCISING: -100
pasta + canned fish + 1 wing: 740
Monster: 230
TOTAL: 2210 consumed, after exercise, 1499

this was a bad day i know but i'm still gonna wake up lighter i bet

>>76273106
Bro?! Wake up!

>>76272705
>200 pounds female who doesn't know enough about exercise to dismiss a meme program like that out of hand
>can do 50+ push-ups and hundreds of squats in 2 weeks from now
I doubt it, sweatheart.

That looks like a very silly challenge.
- any program that gives you a set number of reps is shit unless it tells you how to vary the intensity of the exercise, see https://m.youtube.com/watch?v=AM5AjrfhlEw
- there's not enough rest/deload so your body never has the opportunity to repair your muscles.
- there's a pushing exercise but no pulling exercise, which will lead to imbalances and possibly to bad posture.

If you just can't keep more than 3 exercises in your head, here's a better suggestion:
- Monday and Thursday, you do 2 sets to failure of a push-up variation of which you can do anywhere between 5 and 30 repetitions. Rest anywhere between 2 and 7 minutes inbetween sets.
- Tuesday and Friday, you do the same thing but with body rows.
- Wednesday and Saturday, you do it with squats.

The flutterkicks are fine though, do them any day you like.

For a better beginner routine and explanations how to do each exercise, check out Hybrid Calisthenics:
https://www.hybridcalisthenics.com/routine

>>76273114
dogshit
drink strong black coffee instead of faggot energy drinks or soda
If you must eat something sweet, keep 90% cocoa chocolate around and have 1 chunk
quit cucking urself my goy

>>76273114
>Monster: 230
Why when sugar free monster exists.

>>76273040
I purposely bulked up to 186 while lifting over the past year and after 2 months of dieting Im back to 166. Im currently on a diet break for this week and then Im making another 7 week run down to 160 before bulking again.

>>76273173
>faggot energy drinks or soda
>drinks dirt water
anon i...

welll. i'm 37 pounds down so it's been working for me.

>>76273114
>Counting exercise
Lmao peak ngmi

I think I may possibly have a problem where my blood sugar gets low when I havnt eaten and i get intense crippling anxiety and shakeyness and just feel terrible all around.


does that sound normal for a fatty fat? does that shit go away when you get on to a normal diet?

>>76273249
>does that sound normal for a fatty fat?
No.
t.300lb+ fat

>>76273228
How do you keep a reasonable diet, especially towards the end without counting exercise? Like when you're down to 170lbs and your entire TDEE is 1900kcals do I just eat 900kcals everyday?

Like yeah I didn't count exercise at 350lbs when I had 2600kcals to spend while still running a 1000kcal deficit, but now if I want to eat anything besides protein powder and water I kinda have to count exercise.

>>76273249
Go see a doctor and get some bloodwork, you sound diabetic.

>>76273293
Eat less fatty

>>76273310
I'm not eating less than 1500, so I'm counting exercise. If I didn't count exercise I'd be in surplus, and guess what I'm still losing weight so as it turns out counting exercise works.

>>76273316
Ngmi

>arsenic in brown rice
Is it just better to eat white rice with my chicken breast and veggies?

>>76271752
Great start, your approach sounds good too! It's a marathon, not a sprint (not like us fat fucks could do either), but if you feel good at a solid deficit, keep it up.

>>76271799
First time was so that I could graduate from being a khv.
Second time was out if spute.
Now it's because I want to live better.

>>76273341
Post fatty contest name, I want to track your progress.

>>76273249
>does that sound normal for a fatty fat?
Yes, but only in the sense that type 2 diabetes is common among obese people.

>does that shit go away when you get on to a normal diet?
if you drop enough visceral fat, it may. It did for me.

>>76273359
I recommend chickpeas

>>76273293
you don't have to starve yourself. but leave out the reese's cups and swap the mtn dew and monster for their calorie free versions and just like that you've saved 1000 calories.
i agree with the other anon, counting exercise is a bad idea. far harder to accurately quantify compared to what it says on the food tin, it should make for a bonus weight loss, not a planned expenditure.

>>76273249
>>76273411
How fat do you have to get to become type 2 diabetic? My sugar and insulin were always normal even at my fattest at 36.4 BMI (now 33.1).

>>76273421
That shit doesn't cut it when you're not a ham planet and actually getting close to your goal weight unless you're ready to grind your progress to a halt. You lose BMR as you lose weight the margins get tighter, just cutting out the oreos and twinkies isn't enough. Hitting your protein goals becomes increasingly difficult and really limits what you can eat otherwise.

Counting exercise is the key. If you're worried about overcounting just count half of what your exercise machine/fitness app says you burned. If it says you burned 1100 calories via exercise log it as 550. That's what I do, and it works.

>>76273449
>hitting your protein goal is hard
I'm so tired of this meme. 400g of chicken breast is 120g of protein and only 600kcals. Shut the fuck up you stupid faggot.

>>76273449
>just cutting out the oreos and twinkies isn't enough
It sure helps though.
>Hitting your protein goals becomes increasingly difficult
Drink your protein, get some strained greek yogurt or low-fat quark, or like >>76273455 said chicken is good, as well as turkey, lean beef, shrimp.

>>76273455
>400g of chicken breast is 120g of protein and only 600kcals.
Why are you always wrong about everything? Classic NGMI faggot talking out his ass. Again, post fatty contest name you coward, I want to see your progress, fatty. You don't even have to post body, I want to see your chart and your losses, that's all.

>>76273459
Or you could just count your exercise like a rational person and you don't have subsist entirely on a diet of protein powder and chicken breasts.

>>76273512
I really wonder how dumb niggers like you even get out of bed in the morning. Stupid faggot doesn't understand anything.

>>76273163
I'm on day 3, and it's going okay so far. Squats getting a bit hard, I can feel it in my thigh, but it's doable, 20 push up is nothing, flutter kicks are kinda of a joke. I swim and do yoga a lot, it's just that I am a fat fuck since birth, and it's getting out of control because of depression. But thanks anyway, I will try your method.

>>76273512
>chicken breast
>780kcal
>30g fat
Must be with skin on. 400g of raw skinless chicken breast would have about 500kcal, but only 90g protein so that guy is still a little off.
You can still cram some more protein and a fuckton of veggies in the remaining 400kcal, or you could consider your deficit to be -500 instead of -1000 and have 900kcal to fill. This is more reliable than counting exercise, and hey if you happen to overshoot your goals due to undercounting - even better.

>nooooo I need to count my exercise calories so I can eat another bag of oreos
Lmao ngmi

>>76272705
That's meant for skinny people to put on some basic muscle, not so much for fat people to lose fat. It will still do something, especially for quality of life, if you somehow can manage to actually keep up with it. Doing that many squats and push-ups that fast is pretty unrealistic at your bodyweight, at least if you're doing them with proper form.
If the goal is fatloss then 90% of it is diet - it's simply not feasible to out-exercise a bad diet. it's trivial to cut 200 kcal on the intake, but takes more effort to expend 200kcal more each day.

>>76272720
>Id say it looks good and if too wasy just double their numbers
...
>Thinking an untrained overweight person is going to do 320 full-range squats in like 3½ weeks.

>>76273530
>Coward talks a big game yet bitches out again
lol, classic ngmi

>>76273543
>I was only pretending to be retarded

>>76273546
No, you're not merely pretending, we can tell you're the genuine article. A ngmi coward and a retard.

>>76273548
Lmao but anon you're the only person here whose been constantly wrong.

>>76273542
>If the goal is fatloss then 90% of it is diet
I am on a 1100kcal diet according to the TDEE and also doing OMAD. I've been doing this a lot of times, but always failing as soon as the depression comes back. The reason I asked is really just if it will benefit me in the long run or not. If it's not then I will just do something else.

>>76273557
>gets proven wrong
>no U are wrong actually here is a facebook pic to prove me right
lol, no, try again ngmi retard.

>>76273562
But I didn't get proven wrong. You're just a retarded who needs to justify why he has to eat chocolate and slop daily.

>>76273530
Why does skin on have less protein than skinless? Do they subtract from the meat so it's the same weight?

>>76273566
>But I didn't get proven wrong
You did retard, see >>76273512
You're underestimating your calories. You were wrong, and its been proven.

>>76273577
You are peak ngmi

>>76273443
I was at a BMI of about 40 when I was diagnosed

>>76273581
I was at bmi 40 2 months ago
What were the signs?

>>76273561
In that case sure, go ahead. All of the exercises are reasonable and good for general fitness. Focus more on doing them in as good form as you can manage than on the absolute numbers. The progression rate is very optimistic for anyone untrained and overweight.

Anywhere near the higher end of that chart it's probably better to add weight for resistance rather than numbers, but it's still a good start.

>>76271799
>Tell me anon, what goal are you working towards?
I want the people who wouldn't stop mocking me to feel guilty.

>>76273585
feeling sleepy about 30min after eating pasta or other high-carb meals

red dots on my feet

constant fatigue

brain fog

nigh unquenchable thirst

>>76273578
lol, sure thing fatty.

>>76270240 (OP)
Thoughts on scales? Is a fancy one worth it? I kind of want it to link to my phone and all this shit but idk if its worth it.

>>76273596
Fancy scales aren't worth it, by all means get one that syncs with your phone if that's important to you but the impedance body composition shit is wildly inaccurate snake oil and not worth spending extra money for.

>>76273596
I have a pretty fancy one with bodyfat measurement and I feel it was worth it. It's certainly much more accurate than the cheapo Chinese scale I had before.
>I kind of want it to link to my phone
I purposefully bought one that doesn't require some sort of app. I don't get the appeal.

>>76273601
>It's certainly much more accurate than the cheapo Chinese scale I had before.
by this I mean just in terms of weight measurement. I didn't have any other impedance scales before this one.

>>76272349
It has no added water, but during the cooking some water leeches out.
400g aubergine/eggplant
100g lentils
150g onion
250g bell pepper
400g tomato
And some spices, pepper paste, chili paste and some cottage cheese for serving. Between aubergine and tomato you get a lot of weight for very low kcals.

>>76273385
It's like you can see how you're maturing as you go in that post. Impressive.

Fatty Contest
ChrigUwU
102.7 kg

>>76273592
Might as well make an appointment.
I have been wondering if I have it for a while now.

>>76273636
Thanks.
Didn't even think about it like that.

>>76273542
>Thinking an untrained overweight person is going to do 320 full-range squats in like 3½ weeks.
Yes

Good morning, frens. Stay strong.

UKbros, how do I stop drinking 8 pints at the pub?

i've been going gym on & off for about 2 years and super happy with my gains, but i want to lower my bf% and flatten my belly. my diet is fine except from drinking, where i can easily do 8-12 pints on a night out with the lads, which pretty much destroys any weight loss progress ive made that week. instead of cutting, im unintentionally maingaining at 5'10/68.5kg

>>76273870
Stop drinking all together. I'm 1 year sober in 2 weeks, best decision I've ever made.

>>76273870
I'm not a UKanon so I'm not sure about UK pub culture and people buying rounds and all that, but just set a limit a head of time on how many you are going to drink. I would also tell the boys that you are trying to lose weight so you are only going to have so many, say 3 pints. And when you make that announcement offer to buy the first round. (If that is what you guys do.) Then once you hit your limit you have to stop. If it is really hard to stop then maybe you need to head in early. But otherwise just switch it out for water or a diet soda. But like other anon said there are a lot of benefits to stopping drinking. I made the qualitative change of not drinking any calories when I decided to try and lose weight. This included alcohol. It helps tremendously in lowering calorie intake. But there are other benefits. I wake up with so much more energy than I did before. I also find I have a bit more motivation and willpower. So if you can't limit your beer intake while out just try and cutting the drinking out all together.

>>76273859
Its hatboy, good to see you.

I'm going strong so far. Upcoming vacation with friends is going to be tricky. Going to France, the land of wine, cheese, pastries and butter. Guess it's an opportunity to practice moderation even in social situations.

>>76273937
Hello, fren. Enjoy the trip, just keep working out while out there, and im not saying this to give you permission to indulge, but if your American, a lot of Americans report eating "bad" foods over there doesnt impact them the same as Americanized versions of it due to it being processed, if that makes sense.

>eat well throughout the day
>cant sleep
>binge eat
I really should kill myself

>>76273956
what did you binge eat? Maybe it is something you shouldn't buy in the first place if it is a temptation. You can also try getting some melatonin gummies and take them about a half hour before you go to bed which might help you stay asleep. If you wake up and can't go to sleep try to find some other activity you can do that isn't eating. Maybe an evening walk, listening to some soft music, reading a physical book (I would avoid a screen) something that you can do that might help you get back to sleep.

>>76273975
I grabbed 3 slices of bread and put a weiner on each one, light mayo, ketchup, some fake doritos. Then a glass of milk. Then 2 PB&J sandwiches. Then I laid down and felt sad. Started looking up how to cure my binge eating. Don't want a doctor so I started lifting my 15lbs dumbbells but I get so tired and weak and it bums me out. I had a really bad back sprain that kept me bedridden for a week and took a month to heal so I couldn't work out and the muscle relaxers were making me hungry after I would wake up. My progress got completely fucked and I'm pretty sure that's what's fucking with my brain and tempting my binge demon to go crazy.

>>76273988
Ah shit I left the sage name on for a post I made on /v/ my bad

>>76273988
hmm... the only thing I would get rid of is the fake Doritos. Like I said above look for a substitute activity you can do instead of binge eating. But even outside of the moment to moment urges to binge eat establishing a workout routine both cardio and resistance training can be very helpful. Willpower is something that can be developed and grown. If your workout routine is kind of difficult and each time you workout you have to push yourself a moderate amount, maybe it is squeezing out one additional rep past what was you first thought was your last rep for each exercise, or maybe it is pushing yourself for one more lap of walking, or just 1 more minute of higher intensity cardio than you had planned can all help in building up willpower. When you start stacking up these little 'wins' you can develop a mindset where you expect to win against a momentary urges to binge eat. Another thing that I do is at the end of each shower I turn the water to ice cold for a minute or two. There is some evidence that cold showers can lower stress levels, meaning cortisol, which is good for fat loss, but it is also uncomfortable. But if you manage to get this done after every shower it can be another 'win' you add to your list.

>>76273990
I was wondering why there was a sage.

>>76273596
>I kind of want it to link to my phone
for what purpose?
If you just want to see your weight as a fancy graph, every calorie counter app has a weight entry function too.

>>76273990
>/v/
ngmi

>>76274021
I really appreciate the advice, man. I'm going to pump out some reps right now even if it's just the 15lbs dumbells and shadowbox for 20 minutes. God bless you.

>>76274028
>I'm going to pump out some reps right now even if it's just the 15lbs dumbells and shadowbox for 20 minutes.
Sounds like a win.

>>76273955
Nah, I'm not American. And yeah, it's not like France has an obesity problem like certain other countries. I won't over indulge but also not go autistic.

>>76274093
imagine being fat in the thinnest country in europe

>>76273990
>shit skin /v/cel
Lmao

>>76274094
The power of culture and social norms

>>76274144
>>shit skin
Huh?

>>76274024
so you don't have to type the data into the calorie counter app, it is imported automatically from the scale when you take the measurement. and at this point they are not any more expensive, my bluetooth scale was like 20 euro and it is perfectly fine.

>>76274151
Even blacks have white palms...

>>76274173
>detective /pol/ is on the case

95 pounds lost, wanna lose 15 more.

Think I can get there with no loose skin or so little loose skin muscle can fill it in?

Collagen peptides and retinol cream have helped me so far, just light stretch marks.

Enrolling at the gym at the start of July.

>>76274173
K

>>76274197
>wanna lose 15 more.
I'd say you've still got at least 25 more to lose there, gut is pretty big, but solid work so far. You're lucky you don't have much loose skin after losing 95lbs.

>>76274244
5'10 and 171 pounds, 155 seems reasonable for me? I lost weight so fast I definitely lost muscle, need to regain that and then some.

I wasnt that big long, I usually sit around 200 but went up 266 because I developed bad habits from not having a kitchen.

Chickpea + Oat pancakes.
354 Calories, 28g Protein, 11g Fat, 39g Carbs (5.5g Fiber)

>>76274434
I hope you enjoy them, but I'm not sure they are up my alley.

The slop is calling me

Fatty Contest
TheThrongler
65.8kg

Remember this is you vs you, worst than losing to someone else is losing to your own mental, wagmi

>>76274282
at ideal body composition you would be 8% at 170 so you are in perfect recomp territory if you chose however you can cut more if you want to be leaner sooner and then lean bulk. If so you would cut to 8% body fat then eat at +200 calories over maintenence heavily monitoring weight and waist so you dont get too fat

>>76274576
8% isnt ideal lol. Ive been close to 10% and it sucks. 12-18% is the best for quality of life and still looking good.

>>76274576
>>76274581
Appreciate it, my goal is 15% because anything lower seems difficult to maintain and I think 15% looks good.

Far better than morbidly obese, haha.

70 pounds lost.
The thought of my starting weight scares me.

I binged today for the first time in months. Its over isn't it

>>76274708
Go for a walk and cut back tomorrow. Life goes on.

>>76274652
15% is a great goal. Really the only reason to go lower is to give yourself room to grow if youre big into lifting. Ideally timed with a vacation.

>constantly coming up with excuses as to why it's okay to eat more
I am my own worst enemy

>>76274434
Like with chick pea flour? Any good?
I kinda feel like chickpeas are better cooked whole or in hummus than in something like that
>>76274511
When you stare into the slop...
>>76274708
Setbacks happen, if it's been months, you're doing really good already. If you make the intervals between binges longer and longer you're on the right track.

>>76274555
This guy posts to FC every day

>>76274434
I just made some cottage cheese pancakes that used oats instead of flour. It was a bit flavorless.

>>76274691
It's insane, isn't it? The amount of dead biomass that is attached to you when you're that fat.
Great job btw!

I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN I WANT SCALE TO GO DOWN

Even though I technically did less today it felt like I did so much more because its so fucking hot outside. I felt like I was dying trying to run in this heat.

progress
14 days later
4 pounds down
162
can feel some gyno in my tits
still look fat from a lot of angles
have not eaten yet and am flat right now
grabbable fat on lower abdomen and on sides of chest,
keep fucking up my diet which is slowing down progress

NEW THREAD: >>76274962 >>76274962 >>76274962

>>76274909
Whole dry chickpeas that I soaked overnight then cooked in the morning.
The pancakes were very good. No chickpea flavor. Pic rel is the recipe except I used about 80 grams of whole milk (20 to get batter out of the blender), and 5 grams of honey.
The 90 grams of cooked chickpeas corresponds to about 43 grams dry.