>Who is /fat/ for?
For thirsty titans 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: >>76285697

I am proud of myself, started my weightloss journey on the 1st of July last year. Almost a year lads.

Wagmi fats! 1.5 lbs from my original goal weight, still continuing on for an additional 20lbs but still a nice milestone.

so hungry...

>>76290157 (OP)
The animoo nun thing is so cringe.

>>76290167
Very nice work anon

How important is it to hit my goal of 120g of protein daily? If I miss a day or two in the week is it a major detriment?

>>76290177
You'll immediately turn into a skinnyfat, its over.

>>76290177
Its not ideal, but assuming youre still in caloric deficit its not a big deal. Repeated faillurw to hit your macros will affect your recovery and muscle retention though

Fatty Contest
FairySchizo
242 lbs

I lost weight today.

>>76290182
bruh.......

>>76290177
You lose all your gains in a few hours, literally hypercatabolic.

5,5lbs lost this month so far. Haven't eaten sweets in 42 days.
Gone binge eat on 7700kcal of sweets and candy once I hit my goal.

Fatty Contest
WitnessMe
129.1 kg

>plateau'd for a couple days
>suddenly gained 1 lb out of nowhere
>dropped 2 lb the next day breaking the plateau
man i love this roller coaster

What weight should I be at 6’2”? I’m 205 lbs right now and can still grab a handful of gut.

>>76290200
170~190lbs

>>76290193
>>76290180
>>76290178
I just really don't want to drink a protein shake today lol, I'm annoyed/tired at how it's 1/3 of my daily calories and it's not even very filling

>>76290207
Then take a break. There is no rule that says you have to get a protein from shakes. Eat a fish dork.

>>76290199
oh yeah also i am now lighter than 2% of users in my fitness app, was lighter than 1% before. progress!

>>76290200
205 is about the natty limit

>>76290207
>Protein
>not really filling

>>76290200
Go down to 180/185lbs and recomp, if you still have a gut you can use that fat for maintenance while still building muscle mass.

>>76290157 (OP)
what do you guys do when you are feeling gloomy?
I like to run but my knees are messed up and I think I need physical therapy.

>>76290220
I can eat ~6 full-sized skinless chicken breasts before feeling full, which would be ~3500 calories. Protein isn't filling at all, fiber and carbs are filling. Eating 3500 calories of veggies would be a challenge to say the least.

How do I make cottage cheese more palatable?

>>76290234
put blueberries in it

>>76290232
prove you can eat 6 full sized chicken breasts.

>>76290238
What sort of proof would you accept?

>>76290242
Eat them and post video

Anon who wants to lose weight to stop being anxious around women reporting in. 6.8kg to go as of today.

>>76290245
Yeah, I'm not derailing my diet to make a mukbang for you to jerk off to.

>>76290167
based and WAGMIpilled

Is intermediate fasting necessary to lose fat?

>>76290232
>I can eat ~6 full-sized skinless chicken breasts before feeling full, which would be ~3500 calories.
Your sympathetic nerves system is fucked up or are you 7'2"?

>>76290258
no

>>76290157 (OP)
>stuck on platue
>almost a month
>a fucking month
Allright bros, after suffering for this long I've decided to take the revolutionary approach of *le gasp* eating less. Wish me luck because It's gonna suck, but I ain't breaking this platue.
>I will get under hundred Kilo's

>>76290232
>6 full-sized skinless chicken breasts before feeling full, which would be ~3500 calories
>A full-sized, skinless chicken breast (approximately 172g, or 6 ounces) contains around 284 calories
>284 x 6 = 1704
You retarded or something?

>>76290277
>>A full-sized, skinless chicken breast (approximately 172g, or 6 ounces)
The chicken breasts I buy are usually about 350~450g, I've seen some pushing 500g. You've got some especially small chickens where you're from.

>>76290274
you sound like a cutie anon
*kisses you* take this one for the road and get that diet back in shape

>>76290277
He is probably fat, brain cells clogged by fat.
>>76290258
It's unavoidable.

>>76290281
>400g chicken breasts
>2400g of chicken in one sitting or 5lbs
lmao yeah sure

>>76290288
Yes, I can eat that easily if I wanted.

>>76290291
No, you can't.

>>76290291
liar

>>76290292
I used to regularly eat entire 6 packs of breasts, its how I got so fat.

>>76290295
Nope

>>76290297
I'm not recording a mukbang for you, try again.

>>76290295
No one has ever gotten fat off of plain chicken breast

>NOOOO I DIDN'T JUST STUFF MY FACE WITH PIZZAS AND SLOP I GOT FAT FROM EATING TOO MUCH CHICKEN AND VEGGIES
lmao

Gentile reminder:

You gotta eat fat to lose fat

>>76290313
Correct, what I was eating wasn't the problem it was a matter of how much of it I was eating that was the issue. Too much protein, not enough fibrous vegetables.

>>76290323
Peak ngmi

>>76290171
I haven't made this, but this Cherry Custard Pie looks like it would be tasty. I also really like this YouTube chef. https://www.youtube.com/watch?v=SRjqg52TQac

Fatty Contest
TheThrongler
65.6kg

Went up 1kg after plateauing for 2 days but I feel like my love handles shrunk a bit, gonna try PSMF for today and see if I'm lighter on Monday, haven't taken a shit in several days which sucks.

>>76290391
hey I remember you. You recommended this guys chicken recipes in the past.

FatLoser420
178 lbs this morning down from 183... 160 is the goal now...,

Me, the moment I go off my cut
https://www.youtube.com/watch?v=v72DOz_xFrY

>>76290458
that funfetti cream when I bought it was delicious. I basically ate the whole jar and barely of the cake.

>>76290450
I might have. Was it Marry Me Chicken? I make that recipe frequently.

>>76290286
That's very sweet of you, anon. *kisses back*
As much as my lack of weight loss fucking sucks I do feel miles better. I've been exercising a lot, eating good food and have abstained from weed and alcohol. I feel I've slimmed down a bit so maybe some body recomposition has taken place? But I want to get under 100 kilos so fucking bad. I've only managed 99,4 kilos after a water weight flush but that doesn't really count seeing you'll just get that back after drinking water.
Wagmi, bros. Stay in there.

>>76290479
Yes that was the one, although I never really made it but I feel like I should give it a try at least. I thought I wouldn't see you again anon.

*kisses you*

>>76290286
>>76290483
>>76290494
Kys green tranny

>>76290214
ate tuna out of the can, thanks anon, though it was only 30g of protein compared to the 70 i get from my shake

Gym was terrible today.
Cardio was way harder today for some reason and I couldn't do my usual reps with the usual weights for some reason.
Also my hemorrhoids are pissing me off I can't even shit in peace.

>>76290504
tuna has omega 3's though which is great. Honestly I feel like unless you are actually going for serious muscle growth and as long as you get at least 60 or 70 grams of protein a day it is far better health-wise to get adequate Omega 3 fats than push protein macros up to 100+ grams.

>>76290517
you may be low in blood sugar
i felt weak this morning but after eating some sour gummies I feel like I have endless energy

>>76290548
>>76290517
I keep 90% dark chocolate around for exactly this reason. I break off one square and let it melt in my mouth. That's usually all I need.

>>76290551
Fatty Contest
TheThrongler
165.6kg

I'm a huge faggot tehee

>>76290653
what are you doing?

Fatty Contest
TheThrongler
65.6kg

>>76290653
>>76290677
Damn you lost 100kg in 5 min, respect.

How accurate is losertown?

I'm 5'6 (66inches), 215lb. Would 1300 average weekly cause any issues?

>>76290691
Probably not, i'm the same height and i've been on a 1200 a day for a few weeks now.

>>76290691
im ur height at 140lbs and ive eaten as low as 800cal a day you can prob do 1300 til ur -70lbs

Youre exercising right now, right?

>>76290711
>>76290753

Thanks, Any tips for my height/weight, or tips in general? I managed to get to 180 from 227 (Jan - Oct) of last year, but I bounced back to 215. Hoping to get to 200 by July 15th

>>76290207
protein powder sucks. just look at the ingredients list. then eat a steak instead.

>>76290234
the brand is very important. get a good local brand instead of some tasteless national brand. also, i prefer 4% over low fat or nonfat. it's got more calories, sure, but it tastes like heaven.

>>76290274
i recently made the same decision. eating less is the last thing i want to do but the number on the scale is not going down, despite doing cardio almost every day. my body deserves this punishment for trying to defy my will.

Being fat is a problem you can run from.

>>76290936
>eat a steak
>65% fat 35% protein per oz
Yeah, no thanks.
93/7 extra-lean ground beef? Sure.
But steak on a cut? Never.

>>76291055
i've been losing weight consistently for months eating steaks frequently (salmon too). i only buy lean cuts though because they're cheaper. if there's too much fat in the pan i just pour it out, i leave a little though because it tastes good and you need a bit of fat in your diet. the main problem with protein powder drinks is there's too much sugar and they aren't filling. i wish that fats didn't think they were good for losing weight- they aren't.

>just drink chocolate milk, lol

>>76291055
uhhh sirloin steak?
>>76291096
>the main problem with protein powder drinks is there's too much sugar
just get the ones without sugar lol?

>>76291055
It's fine if you don't get your 1gram per lbs of protein each day anon.

>ate ribeye and stayed below my calorie limit on a cut

>30
>Finally getting my life on track
>Down 100lbs
>Started a HNC in Engineering
>Hit by a suddent realisation that i wasted my teens and 20's and should have done all this shit back then
>Instead i spent my entire 20's just gooning, browsing 4chan and drinking untill i passed out
>I can never get those years back
I know things are going in the right direction but some day i just get crushed by the reality of life. Fuck. Anyone else feel this way?

>>76291139
Life begins at 30

>>76291142
*35

>>76290391
I'd devour that in an instant

>>76291139
Literally me, except I only lost 25lbs and got 65-ish more to go. I don't even know why I'm trying to slim down, it's not like there's anything good waiting for me out there even if I do that.

>>76290167

>>76290207
Have protein bars instead. Or just meat. Protein powder isn’t filling at all. There’s a reason we tell dyels to drink their calories, the opposite applies for losing weight.

>>76290167
gj bro

>>76290167
wow you were degree 3 obese. that is pretty high up =

>>76290167
How much loose skin you got now?

>>76290167
>Brit calls himself obese
>look inside
>he's not
Gott strafe England

I'm gonna overeat today, fuck niggers

>>76291212
good goy, overeat, that'll show those shvartzers

>>76291212
You want to fuck niggers? ew

>>76291139
Yeah it all feels pointless, but hey what you gonna do.

>>76290157 (OP)
Ending my second day of no food. Still no real hunger. I'm guessing that my ghrelin levels have already tanked due to my no dinner calorie deficit this past month. I'll get electrolytes next weekend if my mood and/or energy levels tank but I think my effervescent multi-vitamins cover my bases.
Considering that this will cause all my insulin related growth factors to crash and spike SHBG, I might have a normal eating day every week to reset those hormones. Over the month it'd be the equivalent of not losing a kilo of fat.

>>76291232
Balloon back into class III obese while playing MMOs 24/7 while eating pizza, wings, and oreos every night like I did in my 20s?

>>76291244
No anon. No.

whats the sauce for the ai analyzer tool?

>>76291244
>Balloon back into class III obese while playing MMOs 24/7 while eating pizza, wings, and oreos every night like I did in my 20s?
THAT was literally ME

I ate pizzas all the time, in fact pizza hut pan pizza would be nice right now.
I never really liked oreos enough to binge on it, but recently tried the wings and it was great. especially with that wing technique where you get all the chicken in one bite.

>>76291224
Counterpoint:

>>76291154
There is, man. You'll be surprised with how much your life has changed, but only if you stick to your plan now. Trust me, I was in the same hole as you and I wouldn't believe it if I saw where I am today.
You can do it, bro. You can remake yourself.

>>76291248
I dunno man, the siren's call of a lengthy grinding sesh, shooting the shit on discord while killing mobs, gaining levels, dopamine hits as numbers go up (in game and out), flexing on scrubs with gear they'll never have, all while I balloon back into class III is pretty appealing NGL.

>>76291253
Ahh man an ice cold glass of whole milk, dip an oreo on in, so good, only thing that beats it is a vanilla milkshake with oreo chunks.

>>76291139
You have to let it go man. Give up now a d you're bakc at square one. Worst case scenario you will regret wasting your 20s AND 30s later on.

>>76291139
It fucking sucks, anon, but do yourself a favor and take the latebloomer pill. Nothing is stopping you from making an effort in your thirties, and you have no way of knowing how things would be different if you did the things you do now in your twenties. You're gmi.

>>76291262
>Ahh man an ice cold glass of whole milk, dip an oreo on in, so good
that was basically my 5-8 year old life. Home from school maybe a handful of oreos with some milk. I never really liked chocolate but the cream was good enough to eat it.

Ah but now I am dairy intolerant so my life sucks now :(

>>76291265
Can't I just be 16 again? Where's the 'you're 16 again' pass? This time I'll do it right, this time I won't be a fuck up. Probably.

>>76291224

I'm only like 10 pounds above what I want to be, I just wanna have visible abs instead of a muffin top and no matter how I try I can't lose that last bit of weight. Would a short stint on Ozempic or a similar drug help me clear it up?

>>76291296
>Would a short stint on Ozempic or a similar drug help me clear it up?
I mean if you already lost a bunch of weight to get to where you are then probably not.

>>76291300
I haven't lost a ton of weight, I've always been fairly skinny. I just can't clear the last hurdle

>>76291269
If you end this life miserable and full of regret you will be reborn as an Indian

>>76290157 (OP)
Should I stop using milk for my protein shake? Any alternatives? 200kcal for 400ml of liquid seems way too fucking much and I didn't realise it until now

>>76291333
Almond milk works. Or just use water idk.

>>76291333
Water, its shit but it works and best of all 0 calories.
>>76291343
non-dairy ""milks"" taste awful

>>76291333
>Should I stop using milk for my protein shake?
unless you're lactose intolerant or otherwise can't stomach dairy, no. Milk is one of the few good sources of pentadecanoic acid, the protein in it is of high quality, and the sugar helps with muscle synthesis after a workout.

I spent most of the past decade looking at the ground when i walked anywhere, now i have lost most of my weight i walk tsller, more confident, look at people in the eye as i walk past but ive realised nobody even looks at you anymore anyway. Still feelsgoodman.jpg

>>76291305
maybe then. The GLP 1's work primarily by reducing appetite and cravings, but they also will slightly increase your metabolism so you burn slightly more calories than you did previously in a day. This could be anywhere from 100 to 200 calories a day which can add up.

>>76291375
I noticed this is a suburban American thing. When I traveled to another country people look at others just as you’d expect

>>76291375
I only look down to avoid stepping in shit

>gooses and dog poop randomly on the streets

>>76290207
have some egg whites instead, they are much more satiating than a protein shake.

>>76290924
do as much cardio as you feel comfortable with, it all adds up. don't eat back any exercise cals.

>>76290226
>180 lbs
fat

is it really a cheat day if i eat more than my budget, but still less than my TDEE?

>>76291587
Meh you are still losing weight, just don't aim to do it constantly.

>8lns heavier than I was this morning
BROS WTF IS HAPPENING

>>76291600
>he weighs himself in inches

>>76291615
Meant lbs but yeah wtf

fattycontest
crisco
229.4

the woosh hasn't happened in awhile. waiting for it to come. i worked out so much i drank 7L of water yesterday and was def retaining water last night.

>>76290207
take the quark pill. It's extremely satiating, cheap, has fantastic macros, and you can add whatever you want to make it taste good. I like mine with cinnamon, honey, and some nuts (or nut butter).

>>76291621
my weight has gone up noticeably over the last few days despite being at a deficit and I attribute it to having slight injury on my right ankle which while it isn't too sore has caused noticeable swelling in my ankle and lower leg.

>>76291649
unfortunately the closest thing available in most Anglo countries is cottage cheese, which has a disgusting texture

>>76291657
I don't get why people don't like cottage cheese taste or texture, it's fine to me

>>76291389
depends where you live, but usually the more traffic the more people mind their own business

I've sweat buckets all day just doing chores in my apartment. I don't want to get boiled outside so I am doing high knees in my room for 20 minutes instead of walking outside

>>76291683
Here in eastern Canada it's 30 degrees outside. You'd have to be a PUSSY to be afraid to go for a walk in this weather

>>76291668
Creamy and salty are two tastes that I think don't go well together

>>76291686
I went to the grocery 15 minutes away and I almost fainted

>go outside for an hour to do some relaxed zone 2 cardio
>my watch claims it was zone 4 cardio
what did my heart mean by this

>>76291694
Yeah 47 felt in the sun must be rough

>>76291689
>laughs in blue cheese

>>76291735
i fucking love blue cheese

>>76291668
The only reason I don't consume cottage cheese is because it's expensive as shit where I live, also there's no quark in here

>>76291735
When I unknowingly ate blue cheese as a kid I threw up.

>>76291740
Same.
>>76291745
Weak.

>>76291808
>please tell me my 'cultural' mold tastes good!

>>76291808
>Weak
Blue moldy rotten cheese makes me gag just having it next to me. Some people on this planet eat Tarentulas, doesn't mean Tarentulas are meant to be eaten by men. Same for your disgusting cheese.

>>76291333
Can't you just use low fat milk?

I joined a gym a week ago. When do I get over my gym anxiety? I used the free weights and I felt like a massive faggot around everybody. I see all these chads tossing around 50 lb dumbbells and I can't even have good form lifting 15. I'm just fumbling around taking up a bench while everybody else knows what they're doing. I just keep doing it and it'll go away right?

>>76291858
you sound like a cutie anon. just keep working out and don't mind others. If anyone bullies you, come back to us, we'll show them what it means to bully a cute anon like yourself.

>>76291864
I am 200 lbs, balding, 36 years old, and homeless
but thank you <3

>>76291886
Hey the offer still stands, come back to your /fit/bros and we will protect you cutie

>>76291858
maybe focus on using machines for now if anxiety is a problem for you. There's only so much you can do wrong on those.

>>76291886
I used to be homeless too. Did you join the gym so you get to take showers there? Otherwise calisthenics might be more your thing, both because it's cheaper and because you don't have to do it in front of more experienced people.

>>76291896
I lied. I panicked and tried to be unappealing because someone complemented me.

>>76291913
>I lied. I panicked and tried to be unappealing because someone complemented me.
come here and let's make out then

*sticks my tongue in your mouth*

>>76291252
https://smash-or-pass-ai--gorgonzolagary45665823.on.websim.com/

I've been wondering, looking at progress pics, how come some people at like 240lbs at 6'+ have man boobs, but i'm 255 at 6' and my chest is still really flat, is body composition really not a meme?

>>76291955
you're just lucky that you're not genetically predisposed to develop manboobs. Or maybe your endocrine system is less disrupted compared to those other men.

>>76291858
One day youll be one of them. We all started with 15s.
t. uses 60-80lb dumbells now

>at work
>slightly overcaloric limit for day
>dozing off so in considering gum
>my electrolyte drink didn't work
>however that would be adding calories
>to make it worse i am randomly craving pizza
AAAAAAA

sell me on aldrachi for vdh. it thematically looks boring compared to fel scarred

Anyone ever actually made it? How does life change? I’m probably a month away from abs. Don’t expect life to change much - I have no social life at all anyway. But at least I could stop cutting.

>>76292235
Getting abs is your standard for 'making it'?

>>76292248
It’s the only thing I’m lacking looks-wise.

first month done down from 110.7 to 106.7 I'm feeling so good rn

>>76292271
>>76292248
Oh except height but can’t do anything about that. 5’10 isn’t terrible though. At least that’s what I tell myself.

>>76292235
Life does not change at all when you get abs lol. But you can put a shirtless picture on tinder and get laid easily.

>>76292235
have you actually been working out your abs? you need to build up the muscle to have defined abs even if you cut significantly.

>grip like pic related was on the lat pulldown
>try it out for the hell
>feels way easier than the regular one I always use and feel it way more in back when I usually feel it more in my arms
This grip feels so much better it almost feels like there is a catch.

>19m, 6'1, 275lbs down from 315
I don't think there's any saving this.

>>76292369
id imagine for the same reason people use vertical mice. your radius and ulna arent crossed when your wrists are in that position.

Last 2 digits push up time

>>76292421
done

>>76292351
That’s my only plan so far lel. I’m going to Tuktoyaktuk, Canada in August to swim in the Arctic. I figure a picture wearing an unbuttoned Hawaiian shirt and swim trunks next to this sign would get the job done.
>>76292355
Yep.

>>76292351
That sounds like a significant change for a 35yo virgin like myself. Though I doubt I'll ever have a shirtless body with that sort of power. Right now I'm all loosened skin, flab, and stretch marks. In about 40 more lbs it'll be just loose skin and stretch marks.

>can see my abs
>ChatGPT puts me at 13-14% bf
>the side effect is that I feel like shit and can already see the drop in libido
So how the fuck people stay 10-12% bf all year? Is it just genetic? I hate this gay world.

>>76292451
>Is it just genetic?
Yes, they probably are just lucky with fat distribution are actually more like 15% bf but don't readily store it on their gut so they look about 10%.

>>76292451
>>ChatGPT
if youre gonna be lazy then youre ngmi. do the math, retard.

>>76292461
Taking a picture and having ChatGPT estimate your bodyfat is more reliable than calipers. Only DEXA scan would be more accurate.

>>76292466
substantiate your claim.

>>76292466
>having a computer guess your bf% based on a single picture is more accurate than actually measuring it
you AI obsessed freaks need to just stop, it's embarrassing how your response to everything in your life now is "let me ask chatgpt"

>>76292451
If you’re still cutting that would explain all that.

>>76292461
>>76292476
I didn't use ChatGPT only, my current bmi is like 22 and other websites estimated 13-14% bf, but I really want to reach 10% for once in my life so I guess I'll keep going, it's freaking hard and stressful tho
>>76292480

>>76292476
i told chatgpt to give me a 6 day routine and it's been terrific.

>>76292552
referencing trainging data versus analysis is wildly different. its still not going to be accurate or healthy, though.

>>76292476
Yes, AI is already better at guessing body fat percentage as compared with DEXA scan results than tradional estimation via calipers. DEXA scan remains the gold standard, with AI being the next best thing, calipers are deprecated.

>>76292601
Cool, I’m getting out my tripod now.

>mfw the cravings hit
oh boy, another night of insomnia coming

>>76292622
>out of uploads for today
Fuck. That’s what I get for sucking in my stomach and getting a too low estimate.

>>76291139
Yup. I've been fat since I was 11 and now I'm on track to finally hit a healthy weight shortly after I turn 29. I flip flop between feeling ecstatic over my progress and despairing over my wasted youth about eight times a day.

>6'0 203lbs
>1600 daily caloric intake
>2.5hrs of walking every day + 45 min workout x5
>dont count any calorie burning into caloric intake and only eat 1600-1700
>hit 170g protein/120 carbs/40fat macros every day
>weight hasnt moved in 5 days
>i log everything i eat and even measure out condiments
What the fuck is going on?

>>76292940
Have you increased your exercise routine lately?

>>76292943
Went from 3x to 5x so yes

>>76292951
3x to 5x a week*

>>76292633
Protein before long periods without food to prevent hunger pains. Between lunch at 5 pm and dinner at 3 am i dont eat and i take my whey scoops at 11. I dont feel hunger most of the day

According to OP's body fat calculator, I'm athletic. Except I'm not, I just look like a regular muscleless skinnyfat. What do?

I weigh two-ten in the morning
I weigh two-ten at night
I weigh two-ten in the afternoon, no progress what a fright
I weigh two-ten in times of feast
Two-ten in times of fast
I weighed two-ten before I weighed two-ten, two-ten forever more
Weigh two-ten till the day I die
Weigh two-ten till the day I die, yeah

>>76293011
Lift

Well I was doing good for a bit but today I binge ate a few different things and I feel like shit about it. the worst part is that I can identify the exact mechanisms that caused me to fall off the wagon: I was just just so fucking BORED. I was just sitting there, and I was getting no joy out of anything in front of me, it felt like there was nothing, and I was desperately looking for anything to make me feel better, and it was through that desperation that the compulsion to eat for pleasure emerged


Its nice to have a better understanding now, but im torn on how to move forward with this. I was thinking of blowing some money on a video game console so that I have something to keep me occupied, but on one hand, I cant really afford that and it feels silly and frivolous, but on the other hand, I cant afford to live like this anymore, and there is a genuine chance that a little bit of enjoyment would help keep me engaged while I ease into a new lifestyle and prevent the kind of setbacks I had tonight

It also feels like a very temporary solution as I will probably get bored of gaming, but who knows, it might work just long enough to help me get my shit together

>>76293037
I tried going to the gym a couple times: it's boring and the shitty techno pop music is too loud, I'm uncomfortable as hell there.

>>76293059
Lift at home then, the only equipment you need to hit everything is some adjustable dumbbells and an adjustable bench. Ask chatGPT to make you a routine.

>>76293059
>it's boring
The actual lifting only takes like 15 minutes. The rest is rest time you can spend on 4chan youtube or whatever. You can be bored for 15 minutes.
>the shitty techno pop music is too loud
Use noise cancelling headphones.

SCALE
GO
DOWN

Good morning, frens. Anon who's losing weight to get confident with women reporting in.

As of today, 6.4kg to go.

>>76293286
kys Green tranny

My mother who’s never mentioned my weight ever (god bless her she doesn’t judge!) told me yesterday she’s noticed I have gone down so much weight wise.

>>76293286
>>76293288
for me it's losing weight so i can crossdress

Fatty Contest
ReodorFelgen
86.4kg

350+ lbs. I want to start lifting, but I don't want to go to the gym. I got done reading the liam rosen sticky. The only real exercise I do is maybe 40 minutes of biking a day to work.


Are there any dumbbell sets you'd recommend? if I order a whole benching set I'm just going to over do it and give up early.

>>76293104
>Use noise cancelling headphones.
I shouldn't have to spend money to actively counter this gay society and isolate myself from this madness.
>>76293098
I'll consider lifting a little at home. What's best: a set of dumbbells, or dumbbells with adjustable weights?

Still have a chubby face, wonder how long it will take for it to go away.
190, 5'7"
I know that's still fat, but it doesn't feel like it since it's the lowest I've been since I was a kid.

how do you even weigh a fucking chicken egg? just the yolk itself? i'm frying it. to make things more confusing, cronometer has like 7023854023532 chicken egg entries

>>76293349
My face thinned out a lot as I kept walking every day. I would go on long walks in a fasted state then eat a larger meal at night for OMAD. I was almost always at a good caloric deficit for the day, but if I looked solely at the the period of intermittent fasting and walking I would be at a calorie deficit of frequently north of 4,000 calories. Then this would be balanced out by the larger meal. We tend to think of the body as burning and depositing fat as one system, and it is probably is, but I wonder if at any individual small period of fat loss as compared to subsequent indvidual small period of fat gain, it might be at different parts of the body. So during my extended walks during fasted state I might be burning excess fat from my arms, chest, face etc. but during my meal if I have excess calories than my body can handle at the time the fat might be depositing on the lower belly etc. This might in part explain why many people have a 'problem area' that seems to never lose fat. If that is the case then the way to deal with that would be never having meals larger than your body can process and use immediately afterwards, via utilization as fuel via blood sugar, or as storage as glycogen.

>>76293354
google it and find the nutrition data from a reputable source, then choose the closest one in the app

>>76293337
>>76293324
I'd recommend something adjustable/loadable for less than $500 that can range from 10lbs to 60lbs with 5lbs increments. That should be enough to get you started. Powerblock and Bowflex have options in this range.

Fixed weights take up a ton of space and I wouldn't recommend them unless you've got a spare room in your house to store them in. Then again you can just get yourself a pair of 10lbs, 15lbs, and 20lbs fixed weights for next to no money to start off with to see if you even have the wherewithal to start lifting and not bitchout and give up in a month if money is an issue.

>>76292369
I prefer neutral grip pull-ups for the same reason. They work the biceps less than chin-ups, but that is easily compensated by doing curls after my pull-ups.

>>76292375
you can still save yourself from getting diabetes at the age of 25.

>>76293337
>not already owning noise cancelling headphones
Do you just never use airplanes?

How long to ride a stationary bike and at what intensity when the goal is extreme fat loss?

>>76292375
Just get thin enough and lift them weights

>>76293059
I hate gyms too, and it takes too long to get there. I just do calisthenics + some dumbbell/kettlebell/band stuff. I've gone from FFMI 20 to 21.2 while on a cut.

>>76293372
>for less than $500
Whew. I was planning to spend 80$ max.
>>76293395
I don't need headphones when taking the plane, I carry a book.

>>76293402
low intensity for as long as you can.

>>76293414
So over an hour is ok?

>>76293402
do at least 45 minutes low intensity but do a HIIT routine at the end

>>76293415
if you can do 4 hours, do 4 hours.

>>76293402
What matters with cardio is heartrate, you adjust intensity to hit your target heartrate. If the goal is to burn fat you want to maintain Zone2 for as long as possible, about 1 hour a day of Zone2 cardio is typical, but if you can do more than that you'll burn more.

>>76293354
Use the size your eggs are to determine how many calories to count for them.

>>76293411
There’s your answer. Tune out the gym music the same way you somehow tune out plane engines, endless PA announcements, and crying children on planes.

>>76293354
>take net weight of carton
>divide by 12

>>76293411
>Whew. I was planning to spend 80$ max.
Then you're likely stuck with cheap fixed weights or plastic loadables.

Is GFLUX overrated?
QRD: exercising more so that you can eat more and all the while improving metabolism, muscle, and body fat %.

>>76293349
I'm this >>76293286 anon, also 5'7". I'm muscular according to a body comp exam I did, yet at 190 lbs I looked awful. And I still do at 177 lbs. There's no escaping, if we want to look good, we need to be on a normal weight. Keep pushing, because we're all gonna make it.

For the record, my cheeks have gotten smaller and stopped being puffy, but my jawline still isn't very defined.

>>76293439
>exercising more so that you can eat more
Usually the recipe for a ngmi.

Good morning, frens. Stay strong.

>>76293424
>the same way you somehow tune out plane engines, endless PA announcements, and crying children on planes
Just deal with it, what's wrong with you?

>>76293354
Use a kitchen scale, put your plate on the scale, zero it, now put the cooked egg on the plate, log the weight in g.

protip: this works for just about everything, not just eggs

>>76293451
A gym membership is a lot cheaper than building a home gym.

how do i do abs/chest
my apartment's gym only has dumbbells and a couple kettlebells for weight stuff

>>76290171
I wanna eat crisps so bad.
But I won't

>>76293365
Interesting. I guess one way to find out is by trying out new ways of exercising, to see if something works for me. Because I do walks, but then again I don't fast so maybe that would help.
As for the food, my intuition says there's some truth there, going full OMAD sounds intense on the body, for so much food at once.
>>76293441
Nice, seems you're better off than me muscle wise. I go in phases of working out a bunch, and very little. But thanks, just got to keep aiming lower, and eventually it'll be good. Feel much better already, I used to be 230 not too long ago.

>>76293463
Ab wheel and dips. You need more?

>>76292633
you might be cutting too hard

Family brought some homemade cake and I really want a piece, but I have no idea how to count it. Do I just accept the loss of one day, eat a small piece that will probably put me around maintenance or even in a surplus, and go back to dieting from tomorrow on? Or remove anything non-protein from one of the meals to offset it?

Alright guys spoon-feed (heh) me your best and actually proven weight loss hacks I'm tired of this bullshit

>>76293547
Put down the fork

>>76293538
Just eat the fucking cake, assume its 800 caloires on the high end and just live with it, or reduce other foods for the day to fit that 800 into your deficit. Losing weight is about gaining a healthy relationship with food, and their will be plenty of times you will encounter sweets. You should limit how much of it you are eating, but it wont kill you to indulge once in awhile, the issue fatties have when it comes to sweets is they eat it every fucking day.

>>76293547
CICO

>>76293547
>actually proven weight loss hacks
eating less calories than you spend will make you lose weight

>>76293558
>assume its 800 caloires on the high end and just live with it, or reduce other foods for the day to fit that 800 into your deficit
Damn, that's over half my daily calories. But yeah I suppose missing one day isn't that big of a deal if I only do it like once or twice a month.

>>76293470
just eat the god damn crisps you umarutard
a literal 2-3 oz bag will barely make a dent in your calorie intake and just reduce whatever else you eat in the day

>>76293579
Cake is insanely calorie dense. You can try and look up a recipe for a similar cake and do a rough calculation, but 800 for a slice isn't unrealistic. Take it as a training opportunity for a long term lifestyle that obviously will need to include the occasional piece of cake if you don't want to be a monk.

>>76293445
Hello hatboy.

I got weak yesterday, had a second sandwich when one was enough and went way over budget, though still under maintenance. Wasn't even that good and I felt uncomfortably stuffed all evening.

I'll try and learn from it.

>>76293619
Just make the cake without oil. Take any cake mix from the store, get some frosting or make some low calorie frosting.

easy peezy

>>76293636
Hello Ur-o

It happens, dont beat yourself up and just keep moving forward. I have family visiting from out of state this week and so ill have challenges myself as most days we will be eating out and stuff like that. It just comes down to focusing and not over consuming, and not falling out of my exercise routine. We got this, fren.

Stir Frys are the greatest food on earth

>>76291139
Exact same
Except for 220 lbs down and still some more to go, so I was reeeally far gone
My brain is kinda getting freaky on me as I get close to goal weight and start making connections with women and planning future career stuff
Like it's trying to drive me back so hard into the old comfort of apathy to avoid all the stress this stuff brings
Trying therapy now because idk what else to do

Fatty Contest
Lean Machine X
170.0 lbs

>>76293675
Thank you fren. And yeah, if I learned anything, it's that shit happens and we can't get hung up. Focus on the process and keep moving. Wish you the best, sounds like you got it covered :)

>>76293451
The same way you should deal with gym music?

>>76293538
Just have a small bit and call it 100-150 calories. You should be able to fit that in.

>>76293619
>800 for a slice isn't unrealistic
Yes it fucking is lol

Im on a new diet im calling the 3 cup diet and I literally cant stop losing weight

You eat 1 cup of food for breakfast
1 cup of food for lunch
And another cup of food for dinner

Thats it. You can eat whatever you want, but the volume cannot exceed 1 cup or 8 oz. So far I've lost 10lbs and theres no signs of slowing down.

It works solely off of extreme volume control. Its almost impossible to overeat if youre constrained by volume. Even my most dense meals I've still only ended around 2000 calories estimated. Typical day im arpund 1500 to 1700 calories for the day.

Its different, but it works. All you need is a measuring cup.

>>76293470
stay strong anon, dont let the crisps in

>>76293609
rude

>>76293411
Get metal adjustable dumbells off amazon that accept olympic plates and buy more plates as you go

>>76293806
>rude
well umaruposter is a cute. So if she wants to I would playfully tell her she is an umarutard

Why are visible abs so important to you?

>>76293798
That would be a big slice, true. But cake is basically pure carbs and fat, some water from the eggs and milk maybe, so 250-500 cals per 100g, depends a lot on the recipe. And a 200g slice isnt crazy.

>>76293819
because I wanna look cool cool

Fatty Contest
BetterNateThanLever
234.9 lbs

>>76293547
I make a protein smoothie and add lots of ice. I keep adding ice until I make it thick enough that I can stand a spoon upright in it. Its super filling thanks to all the ice but also incredibly low on calories. 4 scoops protein powder, 300g yogurt, and just a shitton of ice and water, enough to fill the entire blender. If you still feel hungry you can keep adding ice and water to it, the flavor dilutes pretty slowly so on days where you're extra hungry you can just keep adding ice to it.

>>76293799
can i eat a cup of butter?

>>76293918
The diet also assumes youre putting in your best effort to not be a retard but yes, you could theoretically eat a cup of butter assuming youre not eating anything else.

>>76293928
that's the problem with these diets though, they work until you get tired of it and find a way to cheat while technically staying within the rules of the diet. like people on keto eating sticks of butter wrapped in bacon and telling to themselves that they are just following the rules. ultimately there is no substitute for counting calories.

>>76293619
>>76293792
>>76293834
It's a simple sponge cake and I've sussed out that it should be around 300-400kcal / 100g. So I'll just have a thin 100g slice with my morning coffee tomorrow and call that my breakfast, then fill the rest up with protein and veggies for lunch/dinner.

Fatty Contest
ReMaiale
88.8kg
168cm

>>76292940
Day 5 of no losing weight. Weight went UP today on a calorie deficit of 1500+ my tdee. I am going to lose my fucking shit and break something this isnt fucking possible

>>76293944
Or you just fail. I would fail that one. If I’m hungry I eat, simple as.

>>76293403
>>76293376
I'm genuinely terrified of loose skin
I've lived a life of gluttony and bad eating habits inherited from my family but I don't want to look like a shar pei

>>76294085
you're definitely gonna have an apron on your gut, your tits will never allign with your pecs and you'll have some hanging by your shoulders
you gonna give up?
also as long as you get super lean it will look fine

>>76294085
should've though of that before getting fat, fatty
>>76294094
>as long as you get super lean
good luck with that tho
its not entirely healthy to be super lean too

>>76293944
If you want to be a retard then by all means eat a cup of butter 3 times a day to cheat the system. If youre going to cheat the system then youre not doing the diet properly, and it doesnt matter what diet youre on. A cheater is a cheater.

If you take your diet seriously and you want to lose weight. Volume control can replace calorie counting. Ive lost 10lbs in 2 months so I know it works

Fatty Contest
TheThrongler
64.9kg

All 'diets' fail eventually.

>>76294125
What if you get on a diet that so good and enjoyable that you can do it for the rest of your life?

>>76294077
Give PSMF a try for a day to see if the plateau breaks, not a long term thing just an emergency, I was stuck on the same weight for 3-4 days but I'm pretty sure I was burning fat at a 1k cal diet.

>>76294083
i don't eat until i stop feeling hungry
i like how the growls feel desu

Fast day 29. Tomorrow will meet my original goal of 30 days. I kind of want to keep going to 50-60 days to see how far I can push it but I have to help my mom move this weekend and I don't want to get entirely gassed and have her worry.
Starting weight: 113kg @ 168cm
Current weight: 98.5kg
Goal weight: 70kg

The past couple days were a little difficult, not sure if it's from fatigue or anticipation of eating again. My plan for refeeding is to go in stages, waiting between each stage until I feel like eating again, making sure not to gorge myself, at least an hour between stages.
>A few cups of beef broth.
>A cup of beef broth with cucumber slices.
>Banana and berries through end of day.
Day 2
>Beef broth, salad with apple slices and nuts. No dressing.
>Salad with grilled chicken. Light balsamic dressing.
>Chicken sandwich.
Day 3 I should be back to about normal.

The plan is to eat for 2 weeks at 1500cal a day and then get back on another fast for 30+ days. Repeat this until goal weight and then maintain.

I'm 85 lbs away from my goal weight but I already wonder how I'm going to maintain the weight.

I suppose you either keep counting new meal's calories and just eat close but a bit under your tdee if possible always. I read some anon said he gives himself a 10 lbs window and when he reaches the top he goes back on a diet.

This is probably a bad place to ask this but I wonder if anyone here's researched this or what other people's plans are when it comes to maintenance.

Fatty Contest
fuckcoke
87.5

>>76294284
y'know
no food february is supposed to be in february
not june

Fatty Contest
ReformedNihilist
88.8kg

>>76294085
>I'm genuinely terrified of loose skin
Unless you can do surgery there is literally nothing you can do but at the end of the day being thin with loose skin is better than being a fatty-fatty-bom-bom

>>76291913
Sorry, that's the resident tranny. We can't get him to leave.

Diet break over. Went from 165.8 to 167.2. Back to dieting 7 more weeks before japan. The goal weight is 158 by then. I also got my first no continue clear in an arcade bullet hell, Deathsmiles on steam. Looking forward to doing it on the real arcade machine once I get there.

>>76294357
Have you not started developing healthier eating habits?

>>76294357
>eat a reasonable amount
>your body naturally loses weight and you hit yout goal weight
>keep eating the reasonable amount
>you no longer gain or lose weight as youve reached equilibrium

Hi All. I was on SL 5X5 since October, and I swapped to the Reddit 6 day PPL.

I'm finding I can't really keep up with 6 days. I'll just forget, or not go for the day.

Can anyone recommend a good full body program to replace the SL? Hearing it's not good.

>>76294782
You can always make it an asynchronous split. PPL rest PP rest L rest, repeat.

Still in the 200lb zone but I saw myself in a full body mirror in the store and thought I looked pretty decent. Was wearing baggy clothes, but I didn't feel like I looked like a bloated hog. That's nice I guess.

duck

>>76293372
ty

>>76293807
I think i'll do this.

Fatty Contest
PurpleMonky
133kg
178cm

>>76294809
Its a very flexible set up. Eventually you can get an olympic barbell, and then a cage. Its an investment that can grow as you grow.

>>76294678
Slightly, but I mostly eat the same thing just in controlled smaller portions.

just finished an absolute assload of sushi

Any other poorfags use this app? I've been rolling the dice on meat and seafood bags from groceries, sometimes its shite but you might get a a few pieces of salmon, cod or chicken on its last day

>>76294884
I haven't I don't want food poisoning.

should I lift while I lose weight?
It's pretty impossible to increase weights doing this

>>76294894
>should I lift while I lose weight?
yes, obviously.

>>76294891
If you freeze your meat like you're supposed to, that won't happen

NEXT: >>76294934 >>76294934 >>76294934

>>76294864
Well there you go. A good guideline if I ever heard it.

>>76294807
Quacker does a RAPID QUICK

>>76294914
whats there to gain

>>76294894
>It's pretty impossible to increase weights doing this
Yes. It's frustrating. You won't make much gains. But you should still lift. Don't worry about not becoming stronger/not gaining muscle. Your goal is to lose fat without losing muscle. Just think of anything else as a nice extra.

>>76294956
but i have 0 muscle, am i not just wasting my time? the 2 g of protein thing etc

>>76294958
>but i have 0 muscle, am i not just wasting my time?
No.
>the 2 g of protein thing etc
I don't know what you're referring to, but protein requirements are massively overinflated. Especially when it comes to just retaining muscle. Exercise is much more important. We know this from bodybuilders who do fasts.

>>76293410
nice so i can gain some fat free mass on a cut
t cuttin

gonna do a sugar only fast and lose the most fat in the shortest timespan itt

Hey anons, whats the catch with L-carnitine. Does that shit do anything for burning fat

>>76290157 (OP)
>skinny fat for 3 years now
jdimsa

>>76294085
don't listen to these guys. you may not even get loose skin. it will seem that way at first and it takes a long time to go away naturally (1 year) but some guys just don't get it. it depends a lot of your age and your genetics. just start cutting, lose that fat, and see how you look. i promise you will be happier thin with a bit of loose skin than fat and miserable, if that's even the case.

worse case scenario- you get surgery. it's not the end of the world.

Lads, how does one go about counting calories when frying on a pan with oil? Should I count it in the budget or not?
Extra virgin olive oil to be specific.

>>76292940
>5 days
i just hit day 10 of my plateau and if i wasn't certain that i still had some poop in my intestines when i weighed in, i'd be wigging out right now. decided to stop fucking around with the 500 calorie deficit and drop down to 1000. going to maintain my current level of exercise and just eat less and drink more coffee. i think my metabolism slowed down or something. taking b vitamins now too for more energy. don't give up. 5 days in nothing. there are people here who have been stuck at the same weight for WEEKS despite keeping a strict deficit.

your body is just being a jerk.

>>76295555
This
Used to be a fat fuck (still am, but way leaner and still trying to get to my goal) and never got it, I feel like loosing weight slowly while exercising hard is the key, at least that's what I did. Took me about 4 months because I decided to go in really slowly as not to break and start overeating, it's quite easy when caloric deficit isn't too intense, especially at the start (I'm on a much steeper one now as I got used to eating less)

>>76295562
why wouldn't you count it?

>>76295565
Anon you might actually want to go to maintenence for a few weeks to recover , this doesn't sound sustainable or healthy

>>76295565
>drink more coffee.
Gween tea

>>76295582
Because I'm not eating all of it, so I'm trying to figure out what percentage actually gets on/in the food

>>76294955
Higher caloric expenditure, improved general health and dexterity
Shit makes you way more durable

>>76295587
it's better to overestimate your consumption on a cut than underestimate

>>76295597
Cut is working fine, just trying to refine data so that I have more budget for protein

>>76295562
unless you are planning to weight the pan before and after, you are going to have to estimate it

>>76295562
I know you’re trying to be precise but at this scale it really doesn’t matter. Just make a guess. Suppose your guess is 40 calories too low. That’s just over 1% over a pound of fat, which means it would be about 3 months before this even adds up to a pound higher than you would have been with a correct guess, which you would lose by the following week anyway. But even that isn’t likely to happen because by then you would have noticed your progress was a little slower than you wanted and you would have adjusted for it.

Personally I just ignore oil altogether. If I’m not losing weight fast enough, I just lower my target calories or add in more walking.

>>76290234
Berries + honey

>>76290167
Phwooooar good on ya lad

Started at 250 a while back, WAGMI. Now if only I could hit 12% and get some visible abs without flexing hard as shit