>Who is /fat/ for?
For the calorically careless 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: >>76270240

so hungry...

is drinking one glass of milk to quench hunger okay?

>>76274987
i got some milk you can drink bro *unzips dick*

>80lbs down
>20 to go
Its so close I can smell it bros

>>76274997
It gets so much harder the closer you get to the goal weight. I wasn't prepared. I'm hungry all the time now.

>>76275005
I agree it gets harder but not because hunger.

I get mad because number goes down slower, walking burns so little calories now that I am a few pounds from BMI 24.9

>>76275005
I know, but I'm taking splice in the fact that I've lost enough weight to start doing activities like running and actually enjoy it instead of wheezing and gasping for air non stop. I'm okay with the last 20lbs being in slow motion

>>76275030
how far do you walk and how many calories does it burn?

>>76274989
*opens stomach*

>>76275034
I have to walk 15 miles to get my TDEE in the ballpark of 2600cals

>1200cal a day
>stuck at 223.8lb 4 days in a row now
Fuck this gay earth. And yes I'm positive im weighing and counting correctly

>>76275057
day to day measurements arent going to be accurate for plotting a trend. keep at it and compare in a week.

>>76275057
>4 days
You're likely just holding onto water, give it a week or two and you will see it drop suddenly

>>76275043
what does TDEE stand for? sorry i'm new here.

>>76275057
Stress (like from being under a large calorie deficit) can make you retain water, but you will lose it easily.

>>76275070
Read the sticky

How often is too often to roon for fat loss? Is back to back days okay?

>>76275070
Total daily energy expenditure, the amount of calories your body uses in a day.

>>76275066
>You're likely just holding onto water
Also likely a nice big turd that's been taking its sweet time coming out as your body is sucking it dry for every possible calorie. The worst part about really grinding on a severe defect imo.

>>76275110
True, but when that bitch finally drops its glorious

>>76275057
>1200
Is that not starvation mode level at that weight?

>>76275057
>>76275170
Also what are you eating where 1200 isn’t making you miserable?

>>76275170
>is this "starvation mode" in the room right now?

>>76274987
If you like sweet with a bit of tang then a Cranberry-Orange curd tarte with a toasted hazelnut crust is fairly decadent and very brightly colored. It helps to have a springform pan.

>>76275101
How long are you running for?

>>76275043
>counting exercise calories
>spending exercise calories to eat more
peak ngmi

>>76275199
Last few weeks of C25K, so 22-30 minutes.

>>76275192
No I’m at 1600 calories so not low enough for it.

>>76275190
~450g of chicken breast and ~1200g of broccoli.

The broccoli is what is especially filling.

>>76275212
Interesting. I’ve never found that to be a filling meal at all. Maybe because it’s almost fat free.

>>76275203
I would recommend after finishing C25K a few weeks of MWF 5K runs, then transitioning to Bridge to 10K and focusing on zone 2 training during that routine not distance or speed, you will hurt yourself FAST if you do.
If you go hard as shit running very frequently (more than 3 times a week) for distance/speed, you will start overtraining very fast and not be able to run at all, happened to me.
The point of C25K is to get you to essentially the baseline, like benching 1pl8, then from there you have to very slowly and incrementally increase speed and frequency, if you're only just finishing it, you will hurt yourself if you increase speed or frequency too early.

>>76275198
too yummi for me

Been eating about 1500-1700 a day. Been working pretty good for the past few months.

Also FUCK I'M HUNGRY. Excuse me while I drink another glass of water.

>>76275201
>counting exercise calories
Yeah
>spending exercise calories to eat more
No, I eat 1500 calories.

On December 5th I was 266 and I am 171 as of today, close to a hundred pounds in 6ish months

>>76275243
>close to a hundred pounds in 6ish months
losing weight too fast can lead to loose skin.

Can someone give me a QRD on Ozempic and all the other drugs like that? I don't get the point. All it does is dampens your hunger?
I've been dieting for over half a year now, first by removing all junk food and snacks for a couple months (which was the biggest hurdle for me back then honestly), and then by actually counting what I eat. Now I eat around 1500-1600 calories every day and I never really go hungry, every meal is very filling mostly thanks to leafy greens and other veggies, and satisfying because I love lean meat already and I season everything heavily with spices and s-o-y sauce (also counted to be safe but it's basically nothing in calories). I barely get cravings anymore and when I occasionally go out to eat I don't pig out anymore either. I even enjoy the low-fat dairy with apples or berries which I never did before. Did I win a genetic lottery or something?

>>76275225
Thanks, I’ll look this. Do I need a smartwatch to do zone 2 training? Looks like you’re supposed to keep your heart rate at a certain level.

>>76275268
Oh I guess it's worth mentioning that I don't move much aside from very light gymnastics and I work from home, so I don't expend much energy either. Maybe that's it.

>>76275268
Yeah you’re not normal in a good way. Normies wish they could be you.
>Junk food is bad for me? Then I will not eat it.
Most people are incapable of this train of thought.

Also do you have any recipes to share?

>>76275272

If you really wanna get into it yeah I'd recommend one, I love my Garmin Fenix, but you can get away with one of their Forerunners or similar, tons of fun info about sleep, heart rate, running, exercise, training status, etc.
If not, Garmin makes heart rate monitors that connect to your phone.

>>76275268
Some people have brain aids and need drugs to not binge eat 24/7

>>76275289
Cool. How does it do with calories?

>>76275282
By no means was this easy, and it's not the first time I've tried losing weight, but this time something clicked. The past couple times I was chasing memes like keto or intermittent fasting, but now I just count calories and macros and that's it. So it's way more sustainable and already has a much better track record.

>Also do you have any recipes to share?
Nothing special, really. I cook very simple stuff because I'm lazy. Just don't sleep on spices, find the mix (or multiple) that you like and go wild.

Playing Dune Awakening and not eating is comfy

>>76275307
Simple recipes got old for me years ago, with the exception of salmon which I do eat daily. Other than that I’m copycatting Chipotle and hamburger helper recipes and other stuff I like.

i was fine for like a month but i can't stop eating now
i ate like 5 bananas in one go (500+ calories), then i bought like 3 protein bars(360 total), then i got home and ate like 500 calories worth of greek salad, then i ate greek yoghurt with frozen berries and i'm still hungry as fuck holy shit i ate so much
it's a miracle i'm still at deficit but today was hard as FUCK

>>76275170
>>76275190
Starvation mode is momscience. And I am eating high fat low carb. It's not bad but I am not lifting real heavy and I do get pretty tired at the end of the day and go to sleep early.

I'm 6'2 and 95Kg, already started counting calories but running doesn't seem like enough so I want to start lifting / a routine
7 years ago I did Stronglift 5x5 for 1-2 years but then shit happened and had to get surgery, then covid now I can get back to losing weight but I don't know where to (re)start

>>76275392
you're in keto stall city bitch
wake the fuck up and get on SUGAR

>>76275263
It can, I took care if my skin though.

95 pounds down and only light stretch marks.

>>76275451
How do you "take care" of your skin during weight loss? Lots of water and moisturizer? I get the feeling genetics plays the biggest role and anything else is placebo.

Anon who wants to lose weight to stop being anxious around women reporting in. We're all gonna make it. 8kg (15 lbs) to go.

>>76275225
>MWF 5K runs
what does MWF mean?

>>76275487
Id imagine Monday-Wednesday-Friday

>>76275263
This is actually mostly bullshit. Skin has a limit to its elasticity and it'll expand and retract at a given rate. If you lose weight quickly you'll have more loose skin for awhile as your skin catches up, but in about a year it'll be the same if you lost it fast or slow as you reach the limit of your elasticity.

>>76275503
source?

>>76275487
>mfw 5k runs

>>76275458
Collagen, retinol cream, vitamin C, and some other stuff helps.

>>76275070
Total Daily Energy Expenditure- TDEE. It's the very first thing you need to calculate to learn how many calories your body needs to function. When you use one of the TDEE calculators (there's one in the OP that works well), set your activity level to 'sedentary' especially if you are an American. This is your baseline for how many calories you should be eating in a day. To lose 1lb a week- subtract 500 calories from your TDEE and eat that much each day. To lose 2lbs a week- subtract 1000 calories and eat that much instead. It's hard to cut 1000 calories a day from your diet at first, so aim for 500-1000 and you will lose 1-2lbs a week. IT'S THAT EASY and don't let anyone tell you otherwise.

There are 3500 calories in 1lb of fat. 7 days in a weeks times 500 calories a day equals 1lb fat loss per week. Exercise makes it faster. It's going to take some time for you to learn how to count calories properly and accurately.

WAGTMI - We're All Going To Make It

>>76275509
How about providing source for the retarded first claim?
Loose skin is not stretched out skin, its actually new skin that your body created to hold all your fat in
How does it make logical sense that losing weight fast will lead to loose skin? The loose skin is already there
Your body will also not "remove" loose skin, its an important organ for your body that it will just keep on forever

>>76275437
Stronglifts is probably still good to get your strength back but I would do 3x5.

fat fuck, doing calorie cut, want to start fasting every other day. I.e. eat 4 days a week, fast 3. Is there any prep to do so or should I just drink a bunch of water and have at it?

>>76275070
>>76275527
To this I would add that those calculators might be wrong for you. It doesn’t matter. If you’re not losing weight fast enough, just shave off another 100-200 calories until you are.

>>76275531
it's the common belief, so to establish a new one you need to provide an argument and proof

>>76275451
Not gonna have loose skin if it's still full of fat blud
Report back when you can tell your hips apart from your stomach

>>76275531
You could just say "I made it up".

>>76275458
see >>76274962 (OP)
>Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/

>>76275539
>it's the common belief,
Supported by absolutely nothing and doesn't even make sense.

>>76275539
So? It was a common belief for a long time that spot-reduction works
There are no studies on the matter regardless

>>76275296
Someone did a test with some calorimetry equipment and the algorithm that Garmin uses is typically within about 10-20% accuracy or something in that range for exercise, and normalizes throughout the day to something like 10%. It's accurate enough to give yourself an idea of where you're at.
The real interesting metrics are all of the performance metrics about how hard your runs and workouts are, peak heart rates, aerobic and anaerobic zones, lactate heart rate, effort, etc. as well as GPS data.
Also made me realize I sleep like someone with fuckin schizophrenia and rarely get more than 6 hours on a given night.
Anyway don't stop running ever. Human beings are made to run and chase and scramble and sprint and then puke until they can't anymore. No feat of strength in a gym has ever made me feel stronger or better about myself than being able to run fast as fuck to the point of almost puking on the side of the road and feeling how strong my cardio is. It's so beast.

>>76275487
Monday, Wednesday, Friday, it's how I've scheduled it recently doing lifting as well, but I want to tone it down because it's so exhausting in combination with dieting.

>>76275296
>>76275564
Oh also get on Strava and make your lazy friends get on it too so they can see how beast mode you are.

4 pounds off. my plan is to get lean and shredded. 162 right now. i'll likely be 150 or 148 by the end of this, i am projected to reach that goal either by the end of this month or mid next month idk. i'm trying harder than ever eating 1300 calories a day and trying to burn 800 off

>>76275535
>fat fuck, doing calorie cut, want to start fasting every other day. I.e. eat 4 days a week, fast 3
Just go ahead and quit before you start. Fasting is not a life long diet plan, fasting is to break plateaus, maybe cleans one gut, but as a life long diet plan? Hell no. You need to develop a better relationship with food, simple as that.

>>76275576
If your goal is to be shredded, I think you should be eating more especially if you are burning 800 calories a day exercising, otherwise you will end up a twink.

>>76275576
>lean and shredded
u need muscle first fool

>>76275581
I want to lose weight faster. It's not a forever thing by any measure.

>>76275581
Do you think pre-modern humans had a bad relationship with food if they went on for days without eating?
Our body is fully adapted to not eating and storing fat when eating

What ever happened to that Anon posting in all caps about how he was going to set a general record for weight loss?

Take progress pictures of yourself and ask AI how much more attractive you've become
https://smash-or-pass-ai--gorgonzolagary45665823.on.websim.com/

>>76275590
i don't get it. if you go from fat to buff does your muscle eat up the remaining fat? Or do you need to go from fat to thin then to muscular?

>>76275606
This is fag data collection stalking shit that I just uploaded a photo of myself to isn't it.

>>76275614
read a book dude

>>76275619
post results

>>76275591
Ok yo yo, have fun
>>76275598
We also used to bash women over the head and drag them to procreate, guess we should bring that back also. We used to eat meat raw, maybe that should come back also, we once spoke Uga Booga then as well, should bring that back. I dislike fasters so much.

>>76275624

>Verdict: SMASH (9/10)


>I'd bury my face in that cocky bastard's hair and bite his shoulder as I ram into him from behind. Gritting my teeth, I'd pound his hole until his cries turned to gasps, and I could feel his tight grip on my waist. I'd lick the sweat off his back, tasting the salt as I fuck him harder, my hips slamming against his ass. I'd reach around and pinch his nipple, grinning when he growls, begging for me to stop. But I won't. Not until every inch of my cock has been inside him, and I've soaked his guts with my cum. I'd make him my bitch, raw and screaming.

This AI sounds quite gay.

>>76275581
Let him fail. It doesn't matter unless he gives up. We often have to learn the hard way in order to be successful in the end. I've made all of the mistakes that newfags here make. I made them over and over again until I learned. Everyone believes that the first step to fat loss is not to calculate your TDEE, they believe that it is to starve themselves and cry. When I was a fat kid, that was what believed as well. I stayed fat until I was 17 because there was no one around to tell me that I was wrong and that there was an easier way that actually works.

>>76275625
>I dislike fasters so much.
Yeah I can tell you have an irrational hate

>>76275586
>otherwise you will end up a twink.
Keep it up anon

>>76275624
It said something about wanting to suck my dick.

>>76275606

>>76275622
2nd time i've gotten this reaction. why do people act like it's some obvious thing? I've seen plenty of strong people who are fat as shit underneath their shirts, and i've seen lots of ripped and well defined people and most of them went from skinny to muscular

>>76275644
It doesnt matter because you'll never put in the work. If you really wanted it, you'd already be lifting and not worried about some arbitrary timeline.
If someone does tell you a timeframe you find acceptable, you'll go the gym then quit in a few months when you see no progress and then go back to making "how to achieve" threads with a pic of Gooky the anime character waiting for someone to "redpill" you on how to get jacked without doing anything. loser

>>76275576
you are going to look hot anon. twink it up

>>76275627
femanon here, could... could you post body please?

>>76275564
I don’t like rooning at all. I do it purely for results. And damn does it get results.

>>76275665
I fed it The Wrath of Achilles by François-Léon Benouville

>>76275674
to be fair, that picture gives off a gay vibe. Wouldn't surprise me if Benouville was a homo.

>>76275698
>Wouldn't surprise me if Benouville was a homo.
Well he's French, so that goes without saying.

I miss when I was 350lbs and could eat 2500kcals and still be in deficit.

>>76275756
Lol same
The days of going on vacation for a week and still being down a lb are long gone

Is it beneficial to start taking creatine when I'm just a fatso doing light exercise at home to shed some fat, or is it only useful when you're actually lifting hard?

>>76274962 (OP)
what's the best cheat meal that isn't completely fucking terrible? i'm fucking struggling

>>76275822
Hot wings bro. Celery and ranch with em.

>>76275825
god bless

>>76275815
Focus on fixing your diet and staying consistent in maintaining a deficit. Supplements of any kind are inconsequential to you for now.

>>76275815
>Is it beneficial to start taking creatine when I'm just a fatso doing light exercise
No, it won't do anything for you other than soak up 5 pounds worth of water weight.
Some studies show cognitive gains from high doses of it, though.

I got kidney stones for the first time in my life 2 months after hopping on creatine, btw. Not saying it's necessarily the cause, but I'm skeptical.

>>76275640
women can suck dicks too, you know

>>76275606
is there not a female ai that can rate you instead of some massive fucking faggot judge?

I skipped leg lifts and did 80 minutes of zone 2 instead.

>>76275926
on my pictures the AI always mentions it has a pussy that it wants me to fuck or eat out. Maybe it just assumes that you're homosexual based on how you look.

>>76275963
>tfw

>>76275606
Very homo, but I'll take it

>>76275643
That beard is doing a lot of heavy lifting

Do you need to eat more fat if your burning it for fuel? I feel like shit and carbs and protein don't fucking help, is there a g/lb like protein?

>>76276138
Women dont have power over me, I just remember they poop and any lust or whatever goes right out the window, and then I just see them for the demon they are.

>>76275963
the ai thinks i'm underage even though i'm 25 and thusly won't say anything sexual about me.

bros, im sorry
i went to the gym but after i ordered slop delivery...i wanna cry now

>>76276304
realistically it isn't that big a deal.

>>76275756
>>76275777
how can you miss carrying around a skin sack full of fat? i like to eat food too but i don't miss carrying around all that heavy flab. i'm light as a feather now and can run and jump and do crazy shit while i'm getting my cardio. if you have lost a bunch of weight and want to eat moar then you should exercise more! i know it's not "recommended" that you budget the calories you burn but if you are exercising a lot you are going to need to eat a bit more whether or not it's budgeted. your body will tell you when you need to eat and you better listen. the reward is new muscle and continued fat loss, so long as you are careful.

>>76276167
I would love to lick the shit out of her asshole. She is to be kept pure and clean and so should her body. I will lick every particle of filth out of her. If you don't think the same then you are a faggot.

>>76276492

>>76275576
You'll need muscle to actually be shredded, especially with wide hips. On the plus side you have broad shoulders. By all means lose a bit more, but dont expect to look "lean and shredded". Youll need to start lifting weights and eating more. Try to gain 20-30 pounds over the next year while lifting and eating good foods. You can then just lose 15 pounds again and you'll look very different.

What is the point of using Lowertown when sailrabbit already calculates a deficit for you even factoring calories burned during exercise?

>>76276564
just how hard do you have to lift to gain 20-30 pounds in a year? i already lift x2 more than i did when i started and all it did was make me look normal. i couldn't even walk a block due to my spinal issue seizing up my legs but i've gone from that to walking as far as i want. miles and miles. i was weak, atrophied and stiff from years of being sedentary. it feels like everyone else starts in a better place.

>>76276304
>>76276313
Yeah, it only gets bad when tomorrow you do the same thing and then say to yourself something like
"Ah well I fucked up already so I will restart my diet on day x"
Happened to me millions of times

>>76274987
Have a little snack then

>>76276619
Work on body parts and lifts that you can do without flaring injuries up. You need to train intensely, each body part you care about growing meaningfully twice a week. 2 or 3 exercises per body part, done for 3 sets each, twice a week. So 12-18 sets is golden. Especially for smaller parts like shoulders and biceps/triceps. Bigger things like chest, back and legs recover slower so 9-12 sets is pretty gold for them. You need to train them hard, adding weight as you go. 6-8 reps is a good range that allows you to progress in weight moderately quickly without cardio being your limiting factor. So once you can do all 3 sets of 8 reps for a given exercise, add 1-5lb to it and try again next session. Repeat ad infinitum. Shoot for 4 training sessions a week if youre splitting your days up where you train a few muscle groups per session. It really sucks having started in such a deep hole, but no one can save you but you. Good job on the weight loss, thats not insignificant and the lessons you learned and grit you developed will get you a long way in lifting. Enjoy the extra food too. Just dont be a retard with it. 70-80% healthy food and 20-30% junk food is a good mix when lean bulking.

>>76276673
>me when i get back to japan

day 2 of 60 day fast

>>76276697
>go back to japan
>TIME TO CONSOOOOOM!!!

>>76276485
Because brain releases happy chemicals when I manage to eat deficit and number go down because its making progress to a goal. Brain also release happy chemicals when I eat lots of calories. When I was 350lbs I could eat lots of calories and brain would release happy chemicals while still being in deficit and watching number go down which also made brain release happy chemicals. Now, at 200lbs, If I eat enough for brain to release happy chemicals I won't be in deficit or see number go down which means it won't release happy chemicals, so I can no longer double up on brain happy chemicals like I did in the past.

>>76276619
A motivated individual can lose ~10lbs of fat a month
A motivated individual can gain ~1lb of muscle a month

I can feel it, a flush is coming.

>have to squeeze by something
>I'm not nearly as wide as I think I am
I didn't realize just how much I've already made it

>>76276815
aw jeeze.

Threadly reminder that
WAGMI

>>76276799
doing intense cardio also makes your brain release happy chemicals. that's why people get addicted to it. i understand where you're coming from but you're past the beginning stages of weight loss now and it's no longer easy. you're going to have to work hard to get through the final stretch, but at the end is your goal body. that's your reward for all the effort and work. exercise makes that goal body look even better, releases some endorphins into your system, and allows you to eat more food than you can without it.

you're closing in on the advanced stage of fat loss. hardmode. just walking and eating a bit less gave results before but now you're going to need to increase the intensity somehow. that either means less food or more activity. i promise that the 'more activity' option is less painful. remember what they say-

>nothing tastes as good as thin feels

>>76276719
>if smoking is so bad, why does it cure salmon?
Gave me a chuckle.

>>76276939
I always thought I was pretty big, I never imagined that an XL shirt would be straight up too big for me to wear, but suddenly I have a closet full of dresses :T
Now I'm not sure if my skeleton is smaller than I thought, or if I was just fatter than I thought.

>130lbs down
>still have a gut and tits
When will my suffering end

>>76277113
iktf

>>76277113
After the loose skin surgery most likely, but then you'll be upset about your zipper tit scars.

>>76277080
I feel that, ive had to donate away most of my clothes and buy new ones, financially a pain in the ass but it feels pretty damn good being able to fit a medium.

>>76277133
>>76277080
I'm still wearing my 4XL shirts from before they look huge on me now. I was planning on getting new clothes once I hit goal weight, rather than buying a new wardrobe every step of the way. My belt has so many new notches it almost wraps around me twice now, though I still have a 40" waist. Seems my waist and tits are the last place I lose fat from. My legs and ass look like deflated ballsacks now, but I've still got a gut and tits.

>>76277037
>nothing tastes as good as thin feels
Not like many of us here know how that feels, so it's hard to compare.

>>76277140
I found it was useful to buy the occasional new shirt/pants along the way, its motivating to fit into smaller sizes . I would be stupid to buy a whole new wardrobe every few months though.
Keep it up anon, wagmi

>>76277113
>>76277140
You have to lift to fill out and tone the excess skin at least somewhat, there's no other way around it. Plus if you lost the weight fast you have to wait up to a year for the skin to shrink as much as it can. It still won't shrink completely though.

>>76275307
Can second this, don't be afraid to salt or spice the shit out of your food.

Post bodies

Day three cutting all carbs and sugar. Am I dying?

>>76277152
buying new clothes to wear under old clothes and look like a bum to flex on employed "people" that are too poor for ozempic and too cowardly for m3th (i do both)

Good morning, frens. Stay strong.

>>76277611
You too
I did 20k steps against

Is walking all that’s required in terms of cardio?

>>76277621
Walking is the simplest option.
I really want to find something I can do without leaving the house or buying equipment that would still count as cardio, but walking is hard to beat.

I’m gonna try to only eat once today. This should make caloric restriction somewhat easier

>>76277621
Zone 2 cardio is optimal for fat burning. How you achieve that is up to you.

>>76277618
Do you just walk aimlessly or do you do a warehouse job? ~10 miles a day is pretty cool.

Damn... my app says I only burned half the calories I burned yesterday. Guess I should do an additional 10k steps today.

>>76277652
Huh, BPM and body temp make that much of a difference?

>>76277648
I'm a Useless NEET
I just roam the streets

Losely track cals, not including every little thing, 2122cals, huh, guess this is why i am not losing weight.

>>76277693
That's above even my TDEE and I'm a fucking fatso. If you actually included everything (like you should) it'd be even more.

>night weight 218lbs
>morning weight 217lbs
This has been the case for 5 days now. Am I due a big flush? I think so.

>>76277692
Got something there, keep word smithing it

>>76275815
If you are ok with gaining a bit of water weight, there is no downside to taking creatine, and there are significant benefits.

scale down days are the best days

>>76275815
I recently started taking it. For perspective I've already lost about 135 pounds or so and have maybe 35 left to go for my goal weight. I think there are some slight benefits.. You will gain some water weight, but it is water weight that is held in your muscles so it does improve your aesthetic even if it doesn't correspond directly to increased strength from the retained water. But as far as it not being 'real muscle' even without taking supplemental creatine most of your muscle mass is water anyway and not protein fibers. I've read that creatine can give a bit more energy so if in a particular set you normally do 12 reps, you might be able to push it to 13. I haven't noticed this as of yet, but I've only been on it for about a week and half or so. Similar to the way that creatine has been claimed to give muscles more energy utilization it is also claimed to give cognitive and cardiac benefits under the same theory. I haven't noticed anything like that yet either but that would feel even harder to track . I think creatine is a positive, but as others have said any positive contribution it makes is dwarfed by having a healthy diet and good fitness routine.

>be me
>weigh myself in the morning: 115.2 kg
>weigh myself in the evening: 116.5 kg
>ohshitohfuck.png
>weigh myself the next morning: 115 kg
Trust the plan anons, wagmi.

gm. I did a monk fast (entire fast for 36 hours) and that wasn't so bad. I've tried before but always go headaches, and so yeah yeah I drank some salt water this time and everything was OK. feeling good and breaking my fast with some eggs and coffee. I intend to do this once a week - surely it will help with my weight loss yes?

>>76277917
yeah it's gonna help, provided you don't overeat when you're not fasting. a lot of people don't figure that part out, even though it's so obvious. fasting is half the equation - the other half is that you gotta address your bad food habits, which means, cutting out whatever bullslop you're eating and reckoning with what it means to eat healthy.

>>76277917
I don't understand the idea behind fasting. Just cut calories daily instead of totally for a day.

>>76277379
you don't need to be a ketotard to lose weight
>>76277618
i am doing 1.5hrs of rucking today. do you want to celebrate our victory together neetchan?

>>76277917
I had to break my 36hr fast like 6hrs early on Sunday, woke up middle of night with nausea and almost vomiting, probably was dehydration related.

0,2 kg lost this morning
Was doubting I hit a plateau
I didn't hit a plateau
we rollin on

>>76278000
it's literally practically the same thing, the only thing is fasting is 2x as harder.you are more likely to binge eat the next day, especially after continually doing it.

your body needs energy or else you will start to feel it

at some weird melted physique inbetween stage. chest vascularity increased but still have moobs, gut doesn't stick out beyond rib cage but still have love handles and my fatceps have disappeared.

got my new longest run at 12 miles and just don't care for lifting anymore. will probably end up a skinnyfat runner

>>76278014
>i am doing 1.5hrs of rucking today
I had to look up rucking.
That's a really good idea. You burn more calories that way for sure

>>76277933
>cutting out whatever bullslop you're eating and reckoning with what it means to eat healthy.
checked. this has been the hardest part my whole life and I still haven't figured out how to have a healthy relationship with food. on good days I'm good but man on bad days it's just me alone for the day and I get the absolutely shittiest take out and watch comfort TV. it's the strongest drug for me and I've been doing this since a teenager. 33 years old now. I'm not hyper overweight but I'm 25 lbs overweight and I've always been because of this relationship with food. thanks for reading my blog etc. any advice is appreciated.

>>76278000
checked. what I noticed when I fasted yesterday was that I didn't have to worry about food at all. there was no chance for me to binge because I wasn't eating anything. now to >>76277933's point, the goal for today is to stay healthy, not over eat, and stay within my normal caloric deficit. I'm shooting for 1850 cal/day. 6ft male 215 lbs.

>>76278021
>That's a really good idea. You burn more calories that way for sure
hey neet chan. do you want to maybe perhaps kiss or something?


I heard you can burn 2 calories per minute and an hour of kissing can burn 120 calories while we watch a movie or something.
https://www.healthline.com/health/healthy-sex/how-many-calories-does-kissing-burn

Fatty Contest
TheThrongler
65.8kg

>tfw weightloss plateaud
I haven't taken a shit in 3 days now, if this doesn't resume by Sunday I'll have to dig deeper and take drastic measures such as cutting all carbs or doing a 36hr fast.

>>76278043
You are an insane person

Had a total carbout today, fml

>>76278082
so what anon you go out and continue agian

>>76278087
I will, but I just feel like garbage today

>>76278000
>the idea behind fasting
Is cutting calories
>Just cut calories daily
Why?

>>76278090
walk it off

>>76278092
you still get to eat

>>76278090
>I will, but I just feel like garbage today
*kisses you*

there do you feel better? get back on your diet.

>>76278097
For some people getting to eat can make it harder because they don't eat enough to satisfy them

>>76278109
Well then cutting food off completely sure as shit won't satisfy them

>>76278109
>>76278112
I kinda get what you are saying. Whenever I eat carbs in the middle to end of the day, I get hungrier. Fruit is usually okay but I am guessing it a blood sugar spike.

>>76278112
It's easier than eating too little

>>76278118
I eat 1500 calories a day, which isn't much and I'm almost never hungry and I lose plenty of weight. If you're still hungry you need to increase calorie intake.

>>76278122
Or I could eat 0 calories one day and 3000 calories the next day and lose weight just as much while also being able to eat a big meal

>>76278136
yeah if you're a child. Are you going to do that every other day so you can gorge on some big meal. Peak NGMI.

What are you gonna do this all your life when you hit maintenance weight, one day fast one day eating. plz.

>>76278141
Maybe I will, it feels good
Why are you so obsessively against it? Are you jealous?

At what point do I start adding salt to my water when fasting?

>>76278136
>Or I could eat 0 calories one day and 3000 calories the next day and lose weight just as much while also being able to eat a big meal
I fucking hate faster so go damn much, you fucking yo yo

Took the bikepill. Don't have to tolerate sour normalfags in my vicinity for long, changing scenery, fresh air, burns calories more than walking.

>>76278149
No, it can be fine I'm sure. I'm just adressing the idea that "people getting to eat can make it harder because they don't eat enough to satisfy them" is at all reasonable.

>>76278162
It is for some people, not for everyone obviously
If whatever works for you works thats fine, it just doesn't work for me or even others since there are many communities based around this

>>76278160
>irrational hate
Okay
>yo yo
That's a problem with any diet

Typical fastard shitting up another thread

>>76278106
that's kinda gay man

the virgin faster vs the chad slower

>>76278168
>That's a problem with any diet
Which is exactly why everyone (smart) is saying that for significant long-term weight loss you don't need a diet, you need a lifestyle change.

>>76278195
Well I'm femanon so its okay

>>76278224
Why would fasting not be part of a lifestyle change?

>>76278225
only cis count though

>>76278225
So you're retarded

>>76278232
Because it's not a healthy and sustainable long-term solution. Do you really want to yo-yo forever? Can you even?

>>76278253
That’s just your opinion

>>76276014
lel yeah that's why I'm in this thread.

>>76278253
I think we have a different understanding of yo-yo
Eating one day and not eating the other day is not that, I try to look at my calorie count over the week not each single day

>start losing weight again
>instantly lifts go down
not eating is easy but this shit fucking SUCKS

>>76277687
Apparently so, did another 10k steps and I burned a lot more than when I walked this morning. Must be something to do with body temperature, maybe it makes my heart beat faster for doing the same walk which increases the calories burned.

My dog made a friend during this second walk too, a Maltese named Max.

I'm 34, don't eat unhealthily (zero fast foods, zero alcohol), do a range of excercises daily, but still look like this.I don't understand what I'm doing wrong. The only thing I don't do is situps because it gives me severe back pain.

>>76278389
You're eating too many calories and not lifting weights. That's why you look like that.

>>76278392
I absoutely do not eat too many calories. I usually have a single meal a day. I know undereating isn't too healthy but I genuinely very rarely feel hungry, and usually only even eat that one meal by forcing myself to.
Weights, sure, I have a small pair of dumbbells that I use along with other daily exercises at home, but I don't go do bench presses or whatever at the gym. Is it really THAT important?

>>76278417
>I absoutely do not eat too many calories
The adipose tissue on your body suggests otherwise.

>>76278417
>Is it really THAT important?
tl;dr: yes

>>76278426
You can choose not to believe me if you want but if you want to treat my one meal a day (standard meat&veg serving) as a hypothetical, what would you suggest I do about it? Cut that too and eat nothing whatsoever?

>>76278439
I suggest you stop lying

>>76278439
1. Calculate your TDEE.
2. Count what you eat.
3. Aim for at least -500 from your TDEE per day.
And presto.

>>76278389
What is the point of coming here just to lie? What do you gain from this?

>>76278417
>I absoutely do not eat too many calories
You have excessive fat deposits on your body, that means you're eating a caloric surplus. Sorry you had to learn it from us. Go read the OP, calculate your TDEE and start counting calories to figure out what's putting you over maintenance. You look like you're at about ~25% body fat.

>Is it really THAT important?
Yeah, if you don't either lift, work a intense physical labor job, or play competitive sports your body is almost guaranteed to look like shit.

>>76278439
Stop kidding yourself fatty. The first step is to realize you aren't magical, you're just fat. If you want to be less fat the solution is simple, eat less.

>>76278455
I wish you guys would ask yourselves this question. I'm literally anonymous and looking for advice, what the fuck would be the point. But apparently I'm 100% a liar, so, whatever.

>>76278484
But you are lying

>>76278417
> don't eat unhealthily (zero fast foods, zero alcohol),
You don't have to eat fast food or drink alcohol to get fat. You can get fat eating "healthy" foods quite easily. All you need to do to get fat is regularly eat a surplus of calories which is very easy to do even when avoiding fast food and alcohol.
> I usually have a single meal a day
This doesn't preclude the reality that you're eating too much. You can eat a surplus of calories in a single meal quite easily.

Count your calories, all of them.

>>76278389
You may just be overeating good stuff which can make you fat.

I have a flatter tummy but I eat sugar because it helps calm down lightheadness/fatigue/weakness from calorie deficits

>>76278484
>post picture of your fat gut
>I'm not eating too many calories guys I swear
You're lying, not only to us but also yourself, its that simple.

>>76278484
Really funny how you engage only with posts that have a confrontational tone but ignore ones that simply give you advice.

Is zone 2 really that much better for weight loss than high-intensity? Honestly doesn't feel like it's doing anything for me, but maybe that's a cop out

>>76278586
Zone 2 is good because you can do it for 1 hour
1 hour of any activity is always gonna be effective

>>76278490
based

Had reduced my cardio/speed time for that last few days, feels good to get back to a decent number.

If it's simply cico why can you plateau even on a deficit?
Checkmate

>>76278122
>If you're still hungry you need to increase calorie intake.
I can eat 4000kcal of straight unseasoned boiled chicken and broccoli and still be hungry for more. I don't think this works for weight loss.

>>76278768
>I can eat 4000kcal of straight unseasoned boiled chicken and broccoli
You're definitely a statistical outlier and a weirdo altogether.

>>76278586
Higher intensity will burn more carbs than fat, zone 2 burns fat directly. That said what you want is calories burned and higher intensity will burn more calories per hour.

>>76278752
The mechanism isn't fully understood scientifically but people call it 'whoosh'. This is one explanation people use.

>>76278768
>unseasoned boiled chicken and broccoli
Why would anyone purposefully make their chicken and broccoli as unappetizing as possible? People who boil chicken or broccoli should be culled.

>>76278768
Same dude, the only thing that unironically works for me is sugar diet
Because as soon as I eat some protein I go into frenzy feast overddrive
The other day I just had chickpeas, no seasoning, no salt
I baked a cup of them in the airfrier, but after eating that cup I got so hungry I wanted to eat the rest of the can and I did, and then I ate another can

>sugar shill is back

do i have to exercise for an hour straight or can i do 10 minutes then rest for a while then another 10 minutes and so on

>>76278835
>shill
LOL lmao even, I didnt even want to post about it at first because I prefer that people sleep on it while I reap the benefits
I just felt a little bad for anon who I can relate to, that he's getting ganged up on by faggots who can't live without seasoning on foods

>>76278768
you are broken and need GLP-1 drugs

>>76278813
This is pseudoscience

>at a high calorie deficit
>1600 base for day but do cardio and work out and don't count it towards calories
>haven't really shit in 3-4 days
>think it's protein causing constipation
>take fiber supplements
>still haven't really shit and if I do its once a day and barely anything
I don't feel constipated, is my body just using ALL my food as energy? I'm only eating chicken/eggs/bacon/apple/select vegetables. Is this normal at a high deficit cut?

>>76279003
>think it's protein causing constipation
>take fiber supplements
>fiber supplements
Anon...

>>76279003
You're not supposed to listen to the retards on 4chan telling you to just eat protein and no carbs. I eat plenty of carbs and shit daily.

>>76275576
You need to start lifting.

>>76279032
i wish there was an alternate universe version of me that didn't lift while losing weight so i couild show you my progress. but i'm likely in the 130s underneith so you can't see much with 20 pounds of fat on me.

but for example this is someone at an even lower weight who doesn't lift

>>76279003
you need carbs to cause bulk.

>>76255071
Hey anon, my pedometer arrived.

>>76279111
if i got one of those it'd probably just beep constantly

>>76279111
>pedometer
heh

>>76279111
looks like one of those 2000s plastic garbage gadgets we'd get as kids.

>>76279111
>>76255071
oh fuck now this is some autism. I bet you guys would look so cute having that on your belt.

>>76279136
just messing with u guys i loved digimon as a kid. Sometimes I rewatched the OG movie

>>76279023
>>76279088
i'm eating 90-120 carbs per day as well, it's not just pure protein, I do the 50% 30% 20% rule with the macros

>>76279176
I probably am skinnier than you and I eat 150grams of carbs per day minimum


I poop pretty much everyday

>>76279008
i dont eat anything that has natural fiber in it. i don't have the calories to hit protein goal + all macros and have room for fiber food. and no I'm not eating nasty ass raspberries

>>76278934

I personally experienced it though. Big swings during the week because of water retention caused by glycogen reserves. When I couldn't train because of an injury for 2 weeks my progress was steady.

In reality, plateau's are just water. Check the trend over weeks instead.

>>76279003
>1600 base for day
Why are Americans obsessed with shitting a behemoth log every day?
I eat 1000-1600 calories per day and I go 3-5 days between low-volume bowel movements. If you're not in pain, nothing is wrong.

>>76279226
Sure plateaus could be waterweight, but fatcells are literally not being filled with water
This is not how they work
At best you can argue that fat-cell releasing triglycerides causes mild inflammation which causes some water retention in the surrounding tissue, not the fat cells

Just finished 5k run 2/3 of the week. Wagmi fat bros

>>76279241
I wish I could run, walking is getting boring
But sometimes just walking is causing my tendons to be painful and I have to walk slower the next day

Summer is the worst season easily. It is too fucking warm.

>>76279249
You'll get there, spamming walk is a good way to build up to it

>>76274962 (OP)
>tfw 16:8 intermittent fasting is working for me
Down 13 lbs so far.

>>76279249
>>76279257
Any good ways to get the same cardio at home without any equipment? I don't wanna go outside because >>76279251

>>76279276
Burpees I guess.

>>76279279
they're doing nothing but burpees in hell

>>76279276
Squats are all the cardio I need.

>>76279276
>without equipment
a walking pad is $300

>>76279251
Lose weight, you'll change your mind.

>>76279294
I'm dirt poor and have nowhere to put it.

>>76279111
did it confirm that you're a pedo?

>>76279276
JUGGLING!

If you're too stingy to get proper juggling balls, just fill a few tennis balls with rice or lentils so they weigh about 90 grams.

>>76279228
>Why are Americans obsessed with shitting a behemoth log every day?
I'm not, I'm just going less than I ever have before. all my other cuts I go 1 time a day, now it's like you apparently
>If you're not in pain, nothing is wrong.
that's what I was figuring, no pain like my normal constipation waking me up in the middle of the night so I guess low calories just get absorbed better as nutrients

>>76279339
No, all it did was count my steps. WTF, what a rip off.

>>76274962 (OP)
Cut out dinner, fat lost stopped after 5kg lost and regained 2kg these past two weeks. Damn so I guess my metabolism does change during a calorie deficit. Do I just starve? I want to lose all the fat and this isn't working, and I honestly don't have the time for cardio. I guess I'll just not eat until I lose it all? Even if my body collapses to using just over 1k calories a day, a kilo of fat is like 7.5k calories.
>1 week = 1kg fat lost
>want to lose 10-15kg probably
>3-4 months?
Is this realistic? Realistically this should take 3 months max but I'm being pessimistic.

>>76279419
>gains weight
>surely it couldn't be because I'm a retard who's eating too much

>>76279419
COUNT. YOUR. SHIT.
>I honestly don't have the time for cardio
Make the time then, lardass. Wake up an hour earlier and go for a jog.

>>76279384
how the hell do you fill tennis balls with rice or lentils?

>>76279451
Make a cut, pour rice or lentils in through a funnel into the hole and patch it up?

>>76279111
Fuck yeah nice. I have mine next to me.

>>76279111
checked.

>>76279523 >>76279111
I would kill to be able to walk a lot again. I've had terrible plantar fasciitis for the last year or so and it's really been a hindrance with long walks/hikes and cardio (elliptical, treadmill, etc). anons take care of your feet!!

What's a good way to cobble together a quick and dirty meal plan for the week given a calorie limit and a macros ratio, maybe some foods likes/dislikes too? I've tried goading various AI models into doing it but uh... They've got some kinks to work out still, or I suck at prompting.

>>76279558
Buy chicken breast in bulk for protein. Choose some fruits/veggies to fill out your other macros. If you aren't on a tight budget have beef two nights and fish one night alongside the chicken.

>>76279270
i just started doing that again too. it's a lot easier for me to just say 'no snacking after dinner' and then wait a good long time in the morning before breakfast because i'm almost never really hungry in the morning. plus, if i cram all my calories into that window i feel fuller when i do eat. i think i would have more energy if i ate breakfast right when i woke up but that's not essential right now. i just want to get rid of the rest of this stubborn lard.

>>76279228
think of it from a amerifat's perspective. "normal" for us is eating 3000-5000 calories a day, every day. that's like 2 or 3 shits minimum. if you eat a bunch of fried food then you're pretty much constantly shitting all throughout the day. it's why we've always got so much energy and enthusiasm- we've got a constant, near-boundless surplus of calories to tap into at any time.

then suddenly you do a strict cutting diet and shitting just once a day and that's shocking if not frightening. then you go deep and you aren't shitting for days. it disconcerting because you are used to thinking, three meals = three shits. now you've had nine small meals but nothing is coming out. you start to worry that something is wrong with the plumbing.

>>76279444
I cut out dinner already, do I cut out another meal? I guess I don't need the daily chicken wrap. Maybe I don't need food at all. I'll probably get scurvy and other health issues without any nutrients. Maybe I can just go to Holland and Barrett to get multivitamins and take those. Idk. Will see
>>76279445
Unfortunately my knees die if I so much as walk for over an hour. Not sure why. I'm only 82kg at 6ft 1. Well I guess being in bed and working from home for years has had its toll. Effectively the same damage to my body as being in space.

>>76278846
i do twenty to thirty minutes of cardio almost every day. it's consistency that's important. you want to be doing it frequently throughout the week. at first i did every other day and now i try to do every day. doing a whole hour at once might be too much and you'll feel too exhausted to do it again tomorrow. if you're just walking an hour is fine though. resting is okay in the beginning but soon you'll find you don't need to as you build up endurance.

>>76278813
been waiting for my whoosh for days. i know it's coming. been eating at a strict deficit and exercising almost every day. no hidden calories or cheat meals, every time i go shopping now i think about it and carefully select the food that will get me through this plateau. i think the problem is that i recently started lifting weights and it's screwing up my water retention or something. very frustrating.

>>76279697
If you know your routine and diet are on point don't sweat it. Plateaus come and go frequently, even more when you get close to your goal.
>trust the plan, proper diet and exercise are in control

>>76275043
Wouldn't it just be easier to eat less?
Just saying.

/fat/bros

I didn't know being low body fat can increase your TDEE so much.

I would be at about 500 calories extra just sitting around if I am at 10%.... Add cardio I could probably eat a whole pizza.........

>>76279829
well good luck getting to 250 lbs @ 10% bf

>>76278122
>>76278112
>Israetel giving horribly bad advice
you've got the LARP dialed in 100%

>hear creatine causes your weight to go up a bit
>haha surely it cant be that bad
>3 days after taking 5mg a day, im up 5 pounds
jesus christ, how am I supposed to know what is fake weight and what is fat?

>>76279451
juggling improves cognitive abilities, you should really do it.

>start two weeks ago
>Plan a 1.5 pound weekly loss
>Two weeks later, lose 3 pounds
>I'm about to plug in my new weight into my cardio formula so that I can his my calories burned target on the treadmill.
WAGTMI

>>76279942

>>76279111
Looks like a Digimon thing

Got high and ate 2000 calories on top of the 1800 I already ate today fucks sake wasn’t worth it

>>76279451
if you make a small incision in the tennis ball it will seal up on it's own fairly well enough to prevent junk from falling out especially if it is bigger like lentils. Rice grains might come out a bit.

was able to fit a vanilla drumstick in my calories for the day

>>76279276
chink brands on amazon are cheap. their walking pads are typically $120-$199. ellipticals, row, etc. will be $150-$250. these are significantly cheaper, and will get the job done.

>>76280106
If you need ice cream look into halo top

Is fasting any different / easier if you're already on keto?
I've been on the carnivore diet for about 3 weeks, starting with a 3 day fast to cleanse before going into the diet. I'm trying to go for a 5 day fast this time, and I'm already ~30 hours in.

Last time I fasted I had to quit after the third day because I felt mortified and kept waking up feeling terrible for hours. Is there any good chance that It will be easier now since I'm already on keto?
and a follow up question, is there any difference between fasting and doing a severe calorie restriction (like 1000 cals/day max) if you're in ketosis?

>>76280167
I do OMAD because it's so damn easy on keto. I'm just never hungry, but I still eat once a day to keep a sustainable pattern. When I'm not doing keto then I wouldn't be able to stomach OMAD

>>76277355
Great, now you gotta pump fat(animal, preferable unheated and from ruminants, I use butter) intake to the limit, otherwise, rabbit starvation, stalls and relapses will try to get you.

>>76280263
Miss, I was referring to >>76277379

>>76280019
never is

>>76275170
Did the prisoners at Auschwitz go into starvation mode and become fat as fuck? No they did not, because "starvation mode" is complete nonsense that fat women in their 40s and 50s came up with as another excuse for why they can't stop eating

>>76278253
Yes it is nigger I've been eating one meal a day for years.

>>76280618
OMAD is different than fasting for a day or two (sometimes three) just so one can gorge themselves with junk food

>>76280631
That's not a problem with fasting, that's a problem with binging. I've done many multi-day fasts and if anything my appetite goes down and I'm unable to finish eating a regular portion following one.

>>76280636
Might want to read many of the Faster posters, they basically use fasting as an excuse to binge, and thats why there is a visceral reaction to them.

>>76280308
Benzos make me ravenously hungry, I usually end up laying in bed barely conscious with a plate of slop on my belly shoveling food into my mouth as I slow fade away into a 12 hour coma and It's worth it every time.

I'm full of shit, literally. Just weight myself but i weight 2kg more than i should, probably due to shit.

I did an insane move and I lived off fast food for three days. Gained weight. My body is hurting so much. I am trashed for the gym for at least 3 days.

I could not have done this 6 months ago. The stairs and the sheer volume of stuff is insane. My ex "helped" by packing my shit. I told her no, but she did it anyways. I have looked into too many boxes, but it seems she didn't want to do a trash run and just did a house cleaning.

I am back on proper food and the cravings are brutal. I haven't eaten pizza in months and now it is all I can think about. Fuck my daily calories, just going to get my system right first. Time to eat some bell peppers. Hold me bros, my re-entry into weight loss is going to be rough.

Fatty Contest
Athletes Cock
107.4kg

>>76280691
Be proud of the progress you made. As you said, you couldn't have done this 6 months ago. That alone is insane. The fast food though, do you really need it? Enjoy those bell peppers but after that be reasonable with yourself and get back on track so these gains you made will PALE in comparison with the you in 6 months time.

>Fuck my daily calories
That's the basis of everything my guy. Enjoy those bell peppers but no more fucking around after that. Stay strong brother.

>>76280691
Should've paid some retards to destroy their body in your stead.

Fresh Bread
>>76280823
>>76280823
>>76280823