>Who is /fat/ for?
For lazy losers 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: >>76290157

To people struggling to progress their weights like in the last thread, get adjustable dumbells and .5lb plates like these. Very easy to add 1lb per session or 2lb per week or two for a long time.

FUck I keep overeating, still below TDEE but fuck if I somehow become disabled I will be a fat piece of shit

had my first real cheat day in ~9 weeks, culvers was worth it.

>>76293410
so u can gain fat free mass on a cut?

>>76295167
if you keep the deficit below 500 kcal ,yes

Fatty contest
SylveonXGlaceon
294.6 lbs

>>76295200
You do realise you're supposed to lose weight, right?

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

>>76295232
Stop posting this image you stupid shit skin faggot kys

Its not even safe to get to the gym early anymore.
>7 AM
>warm up and move to the pull up/dip rack
>guy comes out of the locker room, jogs towards me and asks "you're not using it are you?"
> I say "I'm just about to start, you can work in if you want"
>"ok cool"
>he motions someone to come over
>3 women jog over
>all 4 of them just start using it

Might need to microsleep, go the gym a 3 am and then take a second nap sometime later

>>76295257
dude just be more selfish in life holy crap
if someone asks me if I'm using it I am using it and no one else

Anon who lost his fat and had his GF leave him here, I have been good on my diet but have highly slacked I cardio.

I am still losing weight at a fair pace and just starting walking again, also start lifting early next month.

Started this month at 181.6 and am 172.4 at 5'10, I think I might be not overweight now?

>>76295271
Cat* although fat is definitely a funny typo.

>>76295267
I do that for other machines or when using a bench, but a pullup/dip station is usually super easy to work in with one person. I just didn't expect someone to disrespect me like that

>>76295300
okay thats acceptable
you really shouldnt consider going to the gym at 3 am though
sleep>>>>>some inconvenience

>>76295257
>doing calisthenics at the gym
just buy a pullup bar and some parallel bars and you're set.

>>76295232
holy shit go back to mexico

>>76295230
Yes I'll do that now I just needed to focus once more but I've got it now
I have like 3 projects that I'm working on. They should keep me busy enough that I can just focus on them and then fasting comes naturally

Anon who's losing weight for women here. I'll identify myself as WAGMI from now on.

I hope to wake up tomorrow with only more 6kg to go (today I woke up with 6.4)

These fucking food cravings are killing me. I need to 100% shift to calorie dense foods.

>>76295441
Go for a 5 mile run and chug a gallon of water before having any snacks.

>>76295313
u forgot rings brah

so hungry...

>7 days without taking a shit
>4-5 days on a weight loss plateau
>almost binge ate throughout the night because I was so stressed and frustrated
>say fuck it and chug 100g of psyllium husk
>get to shit in the morning but it's like 3 or 4 pieces of rly small chocoball sized
>weight in, I'm down half a kg
Life's good! Trust the process wagmi.

>>76295622
trust me you are full of thos choco sized balls

>visit doctor for first time in a while
>lost over 150lbs since last time
>she asks me what i did
>"Just ate less"
>she goes "can you tell that to my other patients?"
It's really that simple.

First day I felt confident enough to do calisthenics shirtless as my local natural trail. feelsgoodman

>>76295656
Based just eat less anon

>>76295666
>nice work satan
Soon i will be confident enough to run tarps off, its getting too damn hot for this shit

You're not hungry, you're just bored.

>>76295609
Hmm I didn't take the picture until after I had started eating, so not the prettiest presentation, but I made Beef Stroganoff on buttered egg noodles tonight. It is tasty, and the mushrooms in it provide plenty of vitamin D.

>time for weekly Fatty contest weigh in
>109.9kg
>same as last time
>well at least I didn't gain any weight
>oh wait a shit is coming up
>take a shit; at least 300g of fecal matter
>alright time to weigh in for real this time
>109.9
>wtf how is that even possible right after I took a shit
>weigh again
>109.9
>109.9
>109.9
>okay fuck it I dont care
>go to take a shower
>have water all over me
>go for another weigh in
>109.8
Absolutely irrational

anyways

Fatty Contest
memediet
109.8kg

Now that I'm not overweight, I'm gonna start lifting.

Gonna eat about 100 calories below my sedentary maintenance, so 1900 calories maybe.

Is 1g of protein per pound enough when not bulking?

>>76296017
>Is 1g of protein per pound enough when not bulking?
there is some evidence that you can benefits going all the way up to 1.5g per pound and see increased benefits, but 1 g per pound is fine. It was until recently the general wisdom that you maxed out benefit at about .7 g per pound and people ate at that and saw plenty of progress.

>>76295257
Just go at noon or 1 pm, it's basically only old people then and maybe an occasional random qt

>>76295951
The scales usually have a memory. I advise you to step with only one foot on it until it registers 10kg or something like that, then you step on it like normal again.

You niggas have one of the biggest advantages for lifting aka being fat and you're skipping the gym? Literally use all that mass to get to 2/3/4/5, bare minimum is a 2pl8 bench if you dislike the other 3, once you are underweight you'll be extremely shredded with a shit load of muscle, don't wait til ur skinny to start lifting lol.
Trust me nobody cares about fatties at the gym, people won't make fun of you, it's going to be the other way around actually, they will look at you with joy.

>>76296100
Ive only met a handful of people in my personal and worklife that bench 2pl8, myself included.

A week into quitting nictotine and I'm having a rough time. I'm eating a lot more, my will is much easier to break, I'm irritable. My weight has also stopped dropping, it's just maintaining. I'm feeling like I should start vaping again until I've finished losing weight because it's too rough to try and do both at once.

>>76296200
Get over it pussy

>>76296200
here's what you do. trust me, i've quit smoking twice and haven't had one in a long long time.

go to the store and buy that nicotine gum. it's going to be expensive but it's worth it. you'll save money not buying smokes anymore. get the kind with 2mg nicotine per piece, it's probably the weakest dose. that's equivalent to 2 cigarettes, so when you are about to take some, chop it in half and just take half a piece. that's 1 cigarette worth- 1mg nicotine.

you'll be tempted to chew the crap out of the fucker because you're fiending. don't do that if you can avoid it. just give a bite and lodge it in your gums somewhere and let it leak slowly. that's how they are supposed to work. if you chew a full 2mg piece all at once you'll feel sick from overdose getting too much nicotine at once. 1mg at a time is plenty.

this stuff will completely kill your appetite. it will make it so you barely crave smoking at all. if you do accidentally smoke, no big deal just get back on the horse and forgive yourself for fucking up.

you can either wean yourself off the gum slowly or just give it up cold turkey once you are accustomed to not smoking. you are actually dealing with two addictions- an oral fixation and a chemical addiction. the act of smoking is fun and social. it's hard to quit doing that.

after you quit all nicotine, it takes about a month for the cravings to go away completely. the gum makes it easier and will help get your appetite under control.

you can do it.

>>76296031
Not the op but this is smart

>>76295257
3 women jog over
I don't why this is so funny to me.
U gotta get their 5 mins earlier from now anon or just tell them ur using it like a normal person

>>76295271
Bro I hope ur alright, if I lost my wife and kot at the same time it would be so fucking over.
Hope ur staying strong

I want to be skinny so women will ask me out and then I can say no.

>>76296436
Come on, have realistic goals

>>76296480
NTA but it worked for me

>>76296436
I wanna get skinny so I can do this

>>76296436
i read the pali canon and buddhas journey first lead them to be an ascetic. i will then further develope towards elightenment once i am free of earthly cravings. also stopped smoking and started running

I don't need DOMS for the gains to be maximized once the exercises are established and near failure is the norm, right?
Please help I am new

overshot my target for the day but still feel like I am starving. this sucks

>>76295609
#MeToo

I did 10k steps
Will go for another 10k steps later tho

>>76296887
What if you get a blister on your foot? Pace yourself gently

>>76296888
You have a point
I had one not long ago
A big one, too

Will focusing on the chest more when lifting to build more chest muscle help flatten the moobs at least somewhat? What's the best way to do it?

>>76296843
I want to marry her

>>76296895
You get one of those and you won't want to walk for weeks, 10k steps is a good stopping point

I was bored and made this shit (=had ChatGPT make it), feel free to use it as a future OP picture for these threads or ignore it if you think it's cringe

Get it? Fat loss.

>>76296591
damn zootopia is serious business huh

>>76296888
I get small blisters on every single long run (currently 18km out of about 45km/week). I just schedule in a rest day and then a lifting day afterwards, so my feet are fully healed by the time of my next run.

>>76294934 (OP)
Seriously considering keto, as in true keto not to sound like a purist but basically 75-80% fat rest protein and trace carbs. I am 200 lbs overweight, pre-diabetic with NAFLD. I need to drop weight fast and I believe eliminating carbs will help stabilize my blood sugar and normalize my hunger. I don't think carbs are the devil, in fact populations that eat high carb, low fat live the longest and are very healthy. It's just that I am super fucking fat, and my blood sugar control is crap. I'll eat a big meal with mixed macros, just like every meal most people eat is, and fill up but still be hungry. It's a gnawing hunger that pisses me off. I want to do it pretty strict too, around 2000-2500 kcal a day, OMAD. I've seen some people some serious weight on keto being largely sedentary. Those who kept at it for more than a couple of months and do it with lots of walking I've seen drop like 150-200 lbs in 6 months. I am not in such a rush, I am happy with even 20 lbs a month.

Thinking about getting majority of calories from butter and/or cream, some non-starchy vegetables and some beef/bacon/eggs.

Anyone doing keto or low carb (not as high in fat as keto)?

>>76297096
You got fat in the first place from quick fixes.
The only way out of it is a healthy lifestyle that's sustainable in the long term.

>>76297099
I like that response. But I need to lose 250 lbs. And the sustainable part is a meme. Eating super low fat high carb makes weight gain very difficult. Combine that with reverse dieting you will not gain weight back. So I know what to do but I guess I am just asking for somebody to share their experience and give me some encouragement.

>>76297096
just go very low carb, you don't need to do true keto, I did true keto for a month then tried out just low carb because I didn't want to worry about hitting the fat macro and the benefit was the saem. Going low carb will kill your hunger so you'll get the benefit you're looking for without having to constantly take fat into account and since protein is less calorie dense you'll also have more food to eat while still hitting your calorie limits.
I did 30-50g carbs a day and the rest was mostly freestyling protein and fat amounts depending on what was in the fridge or what I bought. Lost 70 kg alongside exercise this way, my bodyfat % is still shit because I had to pause exercise due to an injury and didn't want to slow down the healing with deficits but I never regained the weight, returned here because the injury is healed after a couple of years of phys therapy so I can focus on the bf% now and it's always fun doing this shit alongside /fat/ bros

>>76297108
>And the sustainable part is a meme
So you don't care if you actually build any positive habits? Ignoring the fact that it's extremely unhealthy, I don't believe you if you think you'll actually maintain keto for the rest of your life.
And just so you know, 20lb per month means a caloric deficit of about 2250 per day. So if you were eating 2500 cal like you say, you would need to do about 40,000 steps (6-7 hours) to balance it out.

No quick fixes.

>>76297131
> So you don't care if you actually build any positive habits?
I think what you are saying has a lot of validity, but that's more so for people 10-30 lbs overweight who just need to clean up their diet, make better food choices, eat consistent meals, exercise, get good sleep. for uber fats more drastic measures are called for

> I don't believe you if you think you'll actually maintain keto for the rest of your life.
I didnt say that. I said my plan is to go to high carb low fat. no one really sustains keto or low carb or carnivore for years.

> And just so you know, 20lb per month means a caloric deficit of about 2250 per day. So if you were eating 2500 cal like you say, you would need to do about 40,000 steps (6-7 hours) to balance it out.
this kind of 'cico math' doesn't hold up. do you think someone who is 200 lbs overweight is carrying 200 lbs of excess fat? no. a lot of that is water, extra shit in their guts, extra muscle their body has to support their larger frames, denser bones, bigger organs.

>>76297121
thank you, this is the kind of response I was hoping to get.

> just go very low carb, you don't need to do true keto, I did true keto for a month then tried out just low carb because I didn't want to worry about hitting the fat macro and the benefit was the saem
the reason I prefer keto over higher protein low carb is because when you are prediabetic like me and have bad blood sugar control then protein can be as problematic as carbs.

> Lost 70 kg alongside exercise this way, my bodyfat % is still shit because I had to pause exercise due to an injury and didn't want to slow down the healing with deficits but I never regained the weight
awesome congrats. how long did this take you and what kind of exercise did you do? how many more kgs do you have left to lose

>>76297096
I haven't done proper keto, just cutting all carbs and eating one meal every other day to satiation and lost 20 kilos/ 45lbs in 2 months (I was 32kg/70lb overweight so you would likely lose it faster) before reintroducing carbs and switching to just fasting as I started getting really bad keto rash across my chest and neck which was a bad look at work. If you're just after the weight loss I'd say fasting is good enough, my progress did slow after reintroducing carbs but not having to be autistic about what food I ate especially in social situations was a fair trade-off. In your situation I'd say go for it as keto seems to help most with people that have insulin resistance, at you level of obesity shouldn't be able to be prescribed Ozempic or some other GLP-1? That might also work for you and make the process easier.

>>76295622
No offense, dude, but I think you have an eating disorder.

>>76295622
>100g Psyllium husk
>small chocoball sized poops
Go to a hospital immediately. You're going to have an impacted colon and you're going to need surgery if you don't take care of this right now.

>>76297168
glp-1 (tirz) didnt work for me

>>76296200
Nicotine significantly alters your gut microbiome and your gut microbiome influences the hormones that control how your body processes food. It's very common for people who quit smoking to gain lots of weight right afterwards. I would recommend not starting up again because you're going to throw your whole body into dysbiosis and get very frustrated ovee your fluctuating weight. Either use nicotine or dont.

>>76297158
>for uber fats more drastic measures are called for
not that anon, but if anything I honestly feel it is the opposite. When someone is a hundred pounds plus overweight, it is very easy to lose weight by simply eating, at not even a heavily restricted 1200 or 1500 calories per day, but at 2000 or even 2500. If someone just does that the pounds will melt off. However when someone is much closer to their ideal weight it is much harder to lose an individual pound.

>>76297158
took me roughly a year and a couple of months but that's just because I just did a pretty low deficit and didn't take it seriously for the first couple of months.
I started at 144kg and came down to 74kg which is my goal weight, now the only work that needs to be done is bf% which I'll be starting next week.
My main form of exercise was a stationary bike because then I didn't depend on the weather or cold/heat and could also watch shows, read play vidya etc. while exercising, did some lifting alongside it also but nothing serious although I should have

>>76297186
When you're 10lbs overweight it doesn't matter how long it takes, when you're 200lbs overweight you're killing yourself every day, he's pre-diabetic and reversing that before he becomes type 2 and makes reversing the disease much harder is of utmost importance

>>76297219
whats particularly bad about my situation is the nafld. if you allow that to persist you can permanently lost some of your pancreas function, so its imperative to lose 35 lbs ASAP

>>76297186
yes man I get you, but I think with keto if it truly reduces my appetite why not cut faster

Hey bros. I found the secret. Just get incredibly depressed and you don't eat anything!

>>76297219
If he was in that much of a hurry he could have fixed it at any point during the 10+ years it took to get to this point. These "wake up moments" never last, people just talk about it online and then give up after a week.

>>76296200
if you decrease the nicotine intake progressively you will not have any cravings. pretty easy to do with vapes since you can dilute the liquid as much as you want.

>>76297172
>I think you have an eating disorder.
Don't we all?

>>76297096
>I want to do it pretty strict too, around 2000-2500 kcal a day
>I am not in such a rush, I am happy with even 20 lbs a month.
Lol. FYI you need roughly a 500 kcal daily deficit to lose a pound per week. To lose 20 lbs/month you would need a 2500 kcal deficit.

>>76297230
But eating is the only thing that makes me feel better when I am depressed..

>>76297231
There's a difference, telling someone with early signs of liver failure to switch to wine instead of spirits isn't going to really cut the mustard any more, you need to take some drastic measures in the short term to stop further irreversible damage.

>>76297028
Please die

>>76294934 (OP)
> Finally got a method I can follow.
> Cal calories was too hard.

OMAD one large breakfast. Protein rich (chicken, milk, eggs, noodles, bunch of salt)
Drink 4+ L of water in the day + exercise
Weight falling off like mad, no problems yet
Watch cooking vids for torture lol

Good morning, frens. Stay strong.

Aren't fat camps dangerous? They just want the fastest weight loss possible from their clients but wouldn't that lead to loose skin? I always get pumped watching documentaries about them though.

>>76297484
>wouldn't that lead to loose skin
Losing fat (almost) always results in loose skin. It will shrink down somewhat eventually, but depending on how fat you were and for how long you might never get rid of it. The method and speed of weight loss does not matter.

>>76297240
No

>>76297493
There was one guy on /fit/ who I saw post twice, he may be gone or maybe we might able to summon him who claimed to have dropped from 490 to 190 at age 29 with no loose skin. By 'no loose skin' he may have meant a little, the kind of best case scenario that happens to pregnant women where they are left with a bit of loose, droppy skin at the bottom of their abdomen.

>>76295432
Just as I was wishing, I woke up at 80.0kg, which means I only have more 6kg to lose.

Still feel like I'm very fat tho

>>76295592
>u forgot rings brah
I sat here 10 seconds wondering why you'd want him to get juggling rings...

yeah gymnastics rings are great of course, but difficult to get into due to the stability

>>76297562
80kg is big, I'm 6'1 aiming for 59 kg

>>76297603
Won't you have a cyclists physique at that height and weight? I mean if that's what you want.

>>76297603
he said he's lifting for women, not trying to become a woman

>>76297609
lol no, those guys have lost muscle in their arms.

I was 69 kg when I was younger and still needed to lose at least 5-7 kg. I'm aiming for 8-12% body fat.

>>76297616
that's what normal humans weight at, American

>>76297619
Ok. I can't imagine those proportions because it sounds incredibly lean but if it works for you.

Cuz I'm 6 foot and and cutting from 91kg, currently 88.5kg, to 82kg where I look best.

>>76296591
FUCKING KEK

>>76297028
kek'd
check'd
kikes? REKT

>>76297656
>to 82kg where I look best.

ok, I'd look fat at that weight. But if that's good for you.

>>76297625
>>76297619
I'm the guy in >>76297596's video, 5'10 and my LEAN MASS is 71.5 kg (currently I weigh about 91kg, aiming for slightly below 80kg). Are you going for the emaciated prisoner of war look?

>>76296405
I'm staying semi functional, and approaching functional.

It is getting somewhat easier, I appreciate it.

We're all gonna make it, even in rough times.

Saw a cat rolling around in the gutter during my walk. It was cute. I hope it has a nice day.

>>76295846
yum

>>76296843
stay strong fren, wgmi!

>>76297603
sex

>>76294934 (OP)
treadmill two times a day 15 minutes each, at a rate of 2mph, is that good?? I'm just trying lose some weight in the coming three months. went to the doctor and they said I have high blood pressure, it was high, like stage 1 hypertension or something. need some help with that. thanks for your advice.

>>76297810
thats barely anything, can't you do more?

>>76297810
>>76297833
it's better than nothing and will help already

Lost 84 lbs in the last few months and feel pretty demotivated. Still have so fucking far to go if I want to be a somewhat healthy weight. How did I let it get so out of hand??

should I weight myself every day or weight myself once a day every week? I gain 0.4kg this morning even though I ate within my deficit

>>76297864
Your body fluctuates so much on a day to day/ weekly basis that I just do monthly weigh ins to avoid feeling let down if I don't see the number I expect.

>>76297864
Most people, forums and websites recommend leaving time because of discrepancies that can happen between day to day quantities (that aren't necessarily related to the most important things you're trying to lose like subcatenous fat and visceral) such as water retention, digestion and muscle mass. Also wear the same clothes/same attire whenever you do it lol

>>76297864
Weight yourself at a consistent time, for example every morning after the piss you take when you wake up. Then you take an average of that weight from throughout the week for your weekly weigh-in. If the average went up you likely gained weight that week, if the average goes down you likely lost weight that week. That's how you keep track of your weight through the constant fluctuations caused by water weight.

I know at the end of the day no one is gonna care about this but me, but I need to tell someone. At my worst I was almost 700lbs in the hospital with covid and pneumonia slowly dying. Today I am down 150 lbs and just completed my first full body workout. It's not impressive by itself but this is my first step to becoming a person again and not a grotesque fat pig.

>>76297961
>700lbs
I dont even believe it
did you have a enabler and caretaker like on those TV shows?

>>76297961
Post body

>>76297961
>At my worst I was almost 700lbs
this has to be a typo

>>76297961
>At my worst I was almost 700lbs
pics or it didn't happen

>>76297961
bruh this is nearly identical to me (just at 420 lbs instead). I also developed covid + pneumonia and basically just gave up for a few years.

>>76297969
I was still able to walk and get my own stuff. I had given up on life and spent years drinking and abusing drugs and food to feel better. It got to a point where I wanted to eat myself to death because it was a more accepted way to die than just killing myself

>>76298058
I just don't get how someone can get that fat, let alone maintain that level of obesity on their own.

You'd need to eat 5000+ kcals a day on top of being completely sedentary, how do you even do that? Who pays for all that food? Who cooks it? How can anyone afford to be 700lbs? The only way it seems possible is if you have someone facilitating it for you, an enabler, someone who has money who provides you with mountains of slop and encourages you to eat it.

Seems I am starting a coffee protocol.
https://youtu.be/vgrV9rjqQyA?t=481


>>76297864
I weight myself twice a day. I absorb the things that I think are useful by comparing with the morning/evening weight by day and by week. I have a fancy scale, I don't care if you think it is inaccurate.

Last 7 days - Gained 0.2lbs. Muscle mass is up 0.2lbs, BF remains constant. I had to travel last week did a bunch of outdoor exercise and was constantly forced to eat fast food. Calling that a win, back to the grind.

I regularly swing 3 pounds between night and morning weighs. You need to accept that you are looking at long term and not freak out if the scale isn't telling you what you want. It is a reminder of goals and taking action. My scale does water weight and I will drink more water if I ever see it drop. If I see weight gain I review my actions and check if I am being stupid. Nobody has ever calculated their TDEE correctly. If I don't see a trend I dropped the calories or increase the exercise. I have found that I shouldn't drop calories for my gym rest day as I get better results.

>>76298078
2 bags of Oreos is like $8 and 5000 calories. High calorie slop is actually very cheap.

>>76298078
I put the food in my mouth, I ate it. Even if someone was bringing in junk I actively chose to consume it. 5kc isn't hard when you have 10-20 pepsis a day, bags of chips and other snacks on top of multiple meals per day. I have done irreversible damage to my body and more than likely wont live to my 40s. It's easy to do nothing but consume when you've given up on life, you just look for anything to fill that hole. I still need to lose 350lbs to still be a chubby guy

awe man I need to take my pants off so I can shit but the pants are too tight

>>76298125
Man you managed to lose 150lbs which is a huge achievment! Congrats!
You got this, you still have ways to go and you need to continue on your path of weightloss. You got this, i believe in you!

I can feel my stomach becoming flatter every day

Fellow /fat/bros
If you're in the process of losing weight, you could keep your fatloss gains longer by adding weight to keep your bones releasing hormones that react to stressors
Like weighted vests, rucking or similar
https://www.youtube.com/watch?v=lIojfAWU9FA

>>76297158
enjoy rebounding

>>76298406
You're gonna fuck up your spine like that

How much different is doing 30 minutes on stationary bike instead of incline treadmill walking?
Kind of want to change it up a little but I sit down most of the day so maybe its just better to do cardio that's not sitting

>>76298465
Sure bro, fatties living their whole life carrying 100+lb on their body are gonna fuck up their spine wearing a few pounds extra

>>76298468
the problem with treadmills is that if you are overweight, they put a lot of stress in your joints since they have to support all your weight. ellipticals put less load on the joints.

>>76298484
I kind of forgot the ellipticals exist, I'll try em out today

>>76298477
>carrying 100+lb on their body
Those 100+lb are spread out across the entire body, aside from some of it being concentrated in the lower parts of the torso that won't impact the spine as much as rucking would, I was the nerd who always carried all the required schoolbooks to school and my back still hasn't recovered a decade later
>>76298493
Ellipticals are cool

19k steps, the last 1000 are calling for me...

>>76297864
Not only does your body weight fluctuate a lot throughout any given day, cheap electronic scales are hilariously (in the context of ACCURATELY weighing something anyways) inaccurate to the point they have a memory function (to the dismay of many fatsos ITT) so you don't weigh yourself 3 times within 60 seconds and get 3 different results
One choice to deal with it would be just making sure there's an overall downwards trend week-on-week, or weighing yourself multiple times throughout the day and averaging your weight across the different measurements
>>76297961
Proud of you man. What moment would you say was the wakeup call for you?

>>76297864
won't argue with what everyone else is saying about scales being inaccurate, because it's true. however, counterpoint: more data points is always better, right? with that in mind I just do once a day, at the same time every day, write it down, and forget about it. later I will make a line chart showing the general trend over time.

>>76297678
dont they feed their prisoners??

>>76298535
do it

I lost 10kg in 3 months and then I decided to take a well earned break

the break has lasted for 5 months and I've gained 2kg and started drinking beer regularly again... what a slippery slope

>>76298647
It's a Russian cultural thing, they love starving, brutalizing and otherwise degrading their prisoners. My grandma was German and she told me that when millions of German PoW's were finally released from years of slavery in Siberia, they were easily recognizable in the streets because virtually all of them were so incredibly emaciated, earning them the nickname "ghosts"

>>76298758
Maybe what we need is a year in russian prison...

I threw out all my snacks. I’m 215 pounds. The fear of reaching 220 motivated me to toss out all the junk food.

>>76298843
Never keep any food in the house you'll regret eating.

>>76298860
Good advice.

>>76297678
at least they didn't make him fat. that'd be way worse.

>96kg on Saturday
>Eat one incredibly salt meal Saturday night
>100kg Sunday
>still 100kg today
Salt is the devils tool.

just sorted through a box of old clothes. I've lost enough that XL shirts fit more than comfortably and the L shirts are close enough that I'm tempted to drop two sizes.

>>76298932
>tfw drinking juice after a workout.
Shit feels so rejuvenating that I feel it in my brain.

Update: ellipticals are pretty cool
Did 45 minutes on it during my off day from lifting and it felt way more satisfying than the same time on the treadmill

Is it worse to be over in calories or under in protein?

>>76299040
Over in calories because that's how you gain weight. You dumb faggot.

294.0lbs

couldn't have done it without your support. thanks bros.

No progress for a week, then lost 4 lbs in 2 days. Trusting the plan

>>76299043
you're not done yet fatty

>>76296955
yes. working your chest will make bigger, but in a good way. it will look more masculine and muscular. muscle is also smaller and more dense than fat so your chest will look tighter and leaner as you lose fat. i used to be embarrassed about my fat guy tits but now after losing some fat and spending some time lifting weights (bench and OHP mostly), i can wear tight shirts that show my chest muscles. it's not perfect, but it looks a hell of a lot better than it did.

>>76299073
oops, i meant 194.0lbs, but you're right. my current goal weight is 175lbs but i'm very curious now how i might look at 150lbs. i'm tall and have a big barrel chest. ribs start showing at 175 so 150 would be giant hungry skeleton mode.

>>76299041
You’d still loose weight, just not as much as you like.

>>76299127
*lose

>>76299127
Idiot

>>76294934 (OP)
are chia seeds /fat/ approved? I've lost a few since I started drinking them every day

>>76299144
>burn 2300 calories per day
>target is 1600 calories
>eat 1800 calories
Would you gain or lose fat? Do the math anon. It’s not hard.

>>76298693
You'll have an easy start when you go back to cutting, taking breaks is great for resetting everything

>>76299195
Ngmi

>>76294284

>>76294934 (OP)
Who makes these cute nun images?

>>76297961
Jesus, that's grim. I'm genuinely happy for your progress, here's hoping you survive this horrible but temporary phase of your life.

>>76299040
It depends on what stage you're at. If you're obese, it's better to just never go over your calories. Once you're very close to your goal, prioritising protein makes more sense.
Of course this is assuming that you're eating reasonable amounts of protein, and not the ridiculous 1g/lb meme.
It also depends how far under your protein goal you are, and how much activity you've done that day. If you had somehow only eaten 10g of protein while also running a full marathon, I would be much more concerned about catabolism than if you had eaten 100g and were relatively sedentary.

>>76299322
satan

>>76298663
Ended up with 9k more for a total of almost 29k

>>76299354
>1g/lb meme
Its 1g per lb of goal weight, not current weight.

>>76299398
Nice work, but you can surely do a few more.

>>76298963
any machine that doesn't cause stress on a specific area of the body part and allows you to go harder allows for all sorts of good things. Ellipticals are god tier.

>>76299040
It takes more energy to convert protein to something usable. You should be at 1g/lb. It could be bullshit, but you could be one of those people who have low lucine. The studies say you can be as low at 0.6 and have enough. The studies haven't come out with anything about too much because outside expense there is zero reason to actually want to.

>>76299043
>>76299115
you did it anon, keep going

>>76299536
>the studies
You have never read a study in your life.

>getting closer to goal weight
Fuck, sometimes i miss the earlier days of weight loss when the weight was falling off and i didnt have to agonize over balancing an ever tightening caloric budget and sufficient nutrition.

>>76299398
>>76299408
The blisters are coming.

>>76299551
Here's a tip for you, eat this every day but make it with a demi glace sauce
Use 2 ribeyes and a lot of potatoes and store it in a big glass tupperware container and it's food for a week. Healthy, protein and micro/macro heavy and impossible to get fat on because it's so satiating
https://www.youtube.com/shorts/wT7aqG9xW9I?feature=share

Anons, post your.
>starting weight
>current weight
>goal weight

>>76299569
>260
>182
>160

>>76299569
5'10"
265 > 180 > 230 > 210 (today)
i want to get to 150

>>76299542
yes, I just rely on Dr. Mike or whomever you have a hard on hate for to inform me.

>>76299569
327
216
170

>>76299580
You don't read any studies

>>76299569
336lbs
187.5lbs
180lbs

>>76299592
NGMI

>>76299569
>115
>115
>100

>>76299580
>>76299592
>>76299597
dr kike israel looks like a potara earrings fusion of joe rogaine and dana white man

>go swim laps
>get out of pool.
>feel how much pressure I put on my body with my weight.
I am sorry body of mine.
You did not deserve to have a fool like me in the drivers seat.

>>76299569
>302+(Didn't weight myself untill after a month of eating on a deficit and working out)
>285
>180

>>76299610
why the fuck are you tagging me. I didn't say I watched them. Fucking moron. Fuck off with your troll shit.

>>76299613
chimping out is just gonna make me reply more bro

>>76299408
It's in the middle of the night so I will decline
>>76299556
you still get those?

>>76299618
You are mentally ill

>>76299622
youre chimping out because youre colored

>>76299569
280
203
175

>>76299561
>fatty cut of meat
>cover it in oil
>add more butter
This is the worst thing you can recommend to someone trying to get the last few pounds off

>>76299712
Nope, I eat this every single day and I'm a steady 15% bodyfat
Saturated fat and butter aren't bad for you, bug eater

>>76299569
>196 lbs (89kg)
>176 lbs (80kg)
>154 lbs (70kg)

>>76299569
350
219
Idk, 160 to 180?

Its gotten so boring. I lift 3x a week and picked up a physical hobby that I do 3x per week. Every day I walk for an hour.

Its so boring waiting to reach the finish line. Its 7pm, I've eaten my food for the day. Done my exercise. Have meals prepped for the week. Ive been repeating this week after week for a long time and still have months to go

>>76299722
I was bitching about the same thing. Anon, just kept saying it would get harder. The only thing that gets harder is the dealing with the boredom.

I just lift more and watch the lifting numbers go up. Watching both weight and lifts is slightly more entertaining....slightly.

MyFitnessPal changed the site UI and it sucks I hate it

>>76299569
400+
240
150

taking a shit and piss in the morning and I'm down 1kg from yesterday, hell yeah

>>76299592
Don't need to, I can just chatGPT to summarize them for me. :)

>>76299399
>

>>76299847
You don't need 250g of protien fatty, 160g is enough.

>tfw locked in diet for 3 weeks
>almost 10kg lost
>unable to control the binge today
>the portal has been opened
>probably ate 4 breads and 1 litre of milk already
its joever, go without me bros im ngmi

>>76299569
>72kg
>65kg
>60kg

I've been eating 700 or less calories a day, and exercising for 2 hours a day, for the last week, and I have absolutely zero change to show for it.
I'm not remotely close to obese but I have a bit of a chubby belly and excess fat that I'm trying to do something about, but nothing at all has happened.
I know 1 week isn't very long but I expected to at least see some tiny reduction to give me some encouragement, you know?

why is fasting so hard

>>76299904
Post tits.
>>76299905
Have you weighed yourself? If you truly are spending the equivalent of your TDEE everyday, you should have lost 2kg already. Of course, some of that will be muscle, so make sure to prioritize protein in your extreme diet.

You are a retard. That said, I'm doing the same as you for the same time as you and I look very fat in my core, but slimmer on my waist and legs. But anyways, increase your calories and only eat lean protein sources.
>>76299924
Survival instinct. Imagine you have 80k calories of fat stored on you and you spend 2k calories per day. If you fast for 40 day and your TDEE stays the same, you die.

>>76299952
>Post tits.
im 5'6 i gotta eat no more than 800cal a day to lose weight, it's literally 2 bird meals

>>76295622
Brother you got a python in there. Drink these

>>76299722
i was thinking about that today. losing weight is mostly just waiting.

>>76299569
>over 9000lbs
>50 stone
>0lbs

>>76299952
I haven't got any scales so no I haven't weighed myself yet. I was going to get some this week but I'm feeling pretty discouraged right now
Was that second part meant for me? Why am I a retard?

>>76299742
>The only thing that gets harder is the dealing with the boredom.
I dunno man, it definitely got harder for me when I got under 170. Meals weren't filling anymore, weight loss progress slowed dramatically, lift progress slowed too, stalled on many lifts for weeks on end, diet got really restricted since protein goals became a much larger proportion of my daily calories as my TDEE decreased, limiting food options. Was eating exclusively skinless chicken and broccoli most days, only drink was water, all while the weight loss slowed to a damn crawl. It sucked, ended up just drinking 4 scoops in water as my only food by the end.

>>76299969
how low bodyfat% do you have to be to look like this

>>76299987
Depends on your fat distribution genetics but usually around 10~12%

Next step?

Do I just starve and saunamax?

>>76299977
You are a retard because your deficit is too high and you aren't even fat, you are going to lose a lot of muscle.

>>76299987
>>76299988
im like 14% on that pic, 10% would literally be all abs showing with veins completely shredded

Should I just give up on making gains for like a month and starve myself as much as I can? I'm stuck in 18% bf hell and want out

>>76300004
I didn't have much muscle to start with. And part of my 2 hour daily exercise is lifting dumbbells.
Should I really not be doing this? What's the best way of reduciing excess chub then?

>Insecure fag shitting up another thread

>>76299969
>i gotta eat no more than 800cal a day to lose weight
I'm 5'6 too and I eat around 1200 and lose weight plenty

>>76300036
>5'7
>a bit of muscle (I bench 170)
>129lbs
>can't get under that 20% plateau
I'm on my third 3 day fast this month, I really just want to melt those last 5 pounds so I can get this over with

Fasting doesn't work

>>76300160
>restricting your caloric intake works!
>but eating no calories? obviously that can't work

>>76300155
I'm a bit taller but I'm pretty much exactly in the same spot as you. It's hell

It used to be so easy to lose weight by starving myself, but worrying about getting enough proteun and having to think about food instead of forgetting to eat makes it so much harder

>>76299569
>215
>213
>170
Kill me, its a long way to go. Switched over to calisthenics and kettlebell swings. Over 5x5s I was doing. We shall see how this goes

>>76300179
You into rings?

>Eat like a pig
Shit one time a day
>Eat 1200cal healthy chicken egg brocoli diet
Shit six times a day
The fuck is going on here?

>>76300197
Do you just complain about everything?

>>76300200
No, I genuinely confused. The fuck is going on?

>>76300207
you ate vegetables?

>>76300183
Yeah, I took them to trade school and lost them. Made these myself in the mean time.
My makeshift loadable kettlebell too, can I only do swings on it though.

>>76297096
>fill up but still be hungry. It's a gnawing hunger that pisses me off
shit i wish i could stuff myself and still feel hunger

gave up
wasnt worth it
eating pizza rn
cya

>>76300300
You'll be back. Don't make your future self lose that weight again

>>76300300
Pizza is better than living a long healthy life? Stupid faggot.

How bad is diet soda for weight loss?
I drink the small mini cans as a way to avoid cravings for worse things (beer, whiskey, etc) but it always makes me feel kind of full in a way plain sparkling water doesn't.... is that the ass-per-tame?
>inb4/just don't drink it
Re-read my post and try again

>>76300317
>less than 5kcals a can
Why would it be bad for weight loss? Stupid faggot.

>>76300317
I drink 6 of them a day and it hasn't affected my weight loss

>>76300310
NTA
Why lead a long life if it's full of deprivation and suffering? Everyone needs a pizza every now and then. Just do a binge-n-purge. It's literally that easy.
>>76299569
>255
>255
>180

>>76300325
You are ngmi

>>76300323
>>76300324
Cool, thanks. I check because I asked this a few threads ago and different anons acted as if I just confessed to eating babies.
I always thought soda was too sweet and never drank it. Then I tried some Diet Dr Pepper when I was mixing JackNCoke and it was breddy good all by itself. In fact, it was good enough that I stopped buying the Jack. Switched to light beers (Michecuck Ultras) too for when you want one after work. Ideally I'd drink neither but if this is what it takes to taper off my booze calories then I think it's worth it.

>>76300334
Good choice. Diet soda is a life hack for me, tastes like dessert at 0 calories.

dont do it.
>https://youtube.com/shorts/pWceJSFdwtk?si=0XTUWkB_JMuoSH5u
fatty fat fuck

>>76300325
purging is for teenage girls
real men fast off binges or do a fucktonne of cardio to work it off

I used to buy these small ice cream cups during my weekly grocery run. Just one or two. Didn't matter if I ate them that night or over the week because I'd just cut back carbs on other meals so my macros still came out correct. Each one is like 210-250kcal so it's nbd.
But now I can't find these little fuckers anywhere. Dunno if it's a supply issue or my grocery stores just don't stock them any more and it really sucks.
And no I can't just buy a pint because I'll hoover that shit up. Zero self control. "If I don't buy it then I can't eat it" is the only thing that works for me.
I pay extra for the small serving size in 'merica.

>>76300317
>>76300334
The reason drinking diet soda isn't ideal is that it feeds cravings for sweet things which can make you break your diet. Assuming thats not an issue, diet drinks are totally fine.

>>76300362
Switch to halo top desu

>>76300155
how are you 20% bf at 129lbs this is cap

Wanted to share a tip. I recently "discovered" Fairfield Milk and I fell in love with just drinking milk (as a snack) all over again. For the longest time I thought milk was too sweet by itself, but Fairfield makes something with nice texture that's pleasant to enjoy just by itself. Fairfield nutrition attached. Compare that to normie 2% milk with 8oz serving which has:
>5g fat
>12g carbs
>8g proteins

>>76300380
Thanks! I'm gonna have to check them out. They only sell pints, but one pint of Halo Top Vanilla is 290kcal which is only a little bit more than a Haagen cup and assumes I pig out and eat the whole thing (sometimes I have restraint, but I try not to count on it).
Looking at ingredients it's basically milk, fiber, and sugar substitutes wit Vegetable Glycerine for texture so doesn't look like it's too much sloppa.

I hate eating. It’s such a time sink. I’m getting burnt out bros. Cardio 4 days a week, 1 day lifting, 1 day wooking. I want to keep pressing on but wonder if I’m doing too much.

>>76300424
If someone invented a magic pill that kept you full for 24hrs and gave you all the required macros then I'd be on that so fast. Cooking is an absolute hassle when you just view food as fuel.
>Cardio 4 days a week, 1 day lifting
Why so much cardio?
Why so little lifting?
Do you want zero gainz?

Try 3/2 lifting to cardio or even just a 2/3. Also you can mix up your cardio as your situation allows. Swimming/hiking/rowing are all cardio.

>1 day wooking
Fuck you say 'bout my momma?

>>76300395
idk man you tell me
at my skinniest 3 years ago I was at 118

>>76300395
Asian genetics

>>76300441
Holy shit bro please shave your chest those titties look absolute obscene

About to start protein powder for the first time, probably whey to help reach protein count, but I don’t want to waste 20-25 bucks on something that tastes terribly. Any recommendations?

>>76300454
I just steal protein powder from the local gym every day, fuck ezekiel gone do

>>76300435
>magic pill
Yeah totally. I do crock pot chicken, eggs, bacon, and veg and even that is annoying. Annoying to make, clean up, and make sure it gets eaten before it goes bad.

>why walking
Training for a marathon. My inner thighs are fat but my legs are in great shape. It’s my upper body that needs a lot of work. I’d love to lift more desu. I’m seeing a lot of noob gains on my arms workouts

>wooking
I was actually walking 7 days a week for the last 2 of 4 weeks but I dialed that back because my runs suffered.

>>76300454
>on something that tastes terribly
I don't know why people say that unless they're drinking it with water, any flavoured protein powder tastes good with milk to me.

>>76300362
You are weak

>>76299569
sw: 115kg in Summer last year when I pulled the break and stopped getting fatter, 105kg in mid-Janurary when I started cutting seriously

cw: 90kg @ 27% bodyfat

gw: somewhere between 75 and 80 kilograms, depending on how I look and feel. Would like to see my abs once again in my life, but I figure the loose skin is going to show more when I'm very lean.

How far can pushups and pullups take me? How would I program them? Can I do them 3 days a week or should I go more sets every 72 hours?
I'm taking the fat ass calisthenics pill

>>76300497
for weightloss? all the way
for musclebuilding? eh, its much faster with weightlifting

It is time /fat/

Ive spent money on a new scale since my old one is shit, and a few other things to help me. I have comprehensive understanding of the issues that lead to me being fat and everything I need to do/avoid

I must now singularly focus on the task ahead of me. I must keep my eyes on the prize, which is nothing short of both life its self and the redemption of my soul

no more excuses, no more distractions

>>76300590
Ngmi

Fell off a bit because of a stag do and a week's holiday but finally back on track

Fatty Contest
Eumenes
97.2kg
193cm

>>76300590
good look friend, however don't overcomplicate things. while it can be helpful to work on issues that trigger your food addiction, they can also be a very tempting excuse out of a diet, like "oh yeah i only eat too much when i'm stressed, and it got really really stressfull this week at work, i had no other option but to eat too much".
I've only had sucess once i realized that wheightloss is simple, but really hard. you eat too much, so you need to eat less, over a looooong period of time. there is nothing else that will fix it

>>76300416
extremely American post.
>shills for Coca Cola Company products free of charge, probably doesn't even own stock
>product had its lactose chemically altered and has a bunch of artificial vitamin D added to it because American culture is centered around negroes
>brain so deprived of proper nutrition he can't even get the name right
>thinks 2% milk is "normal"
Normal milk is about 3.7% fat, contains copious amounts of pentadecanoic acid (an essential nutrient which most Americans are deficient in due to making all their dairy low-fat) and tastes fantastic.

>>76300590
My only advice is don't "singularly focus". Just make this how you do things: be disciplined in all areas of life. If you have a bad day, don't let it happen two days in a row, and keep moving forward.

One time I managed to lose 20 pounds in a couple weeks by starving myself. I was trying to join the chair force but I was too fat. I only had a few weeks until the deadline, my recruiter said it was impossible.

Extreme circumstances call for extreme measures. Decided to start the Ethiopian Diet. Less than 500 calories a day. Limited myself to eating nothing but a single peanut butter and honey sandwich--about 350 calories. The only other calories I consumed was the cream in my morning coffee. I couldn't eat my one sandwich without immediately feeling hungry again, so I would save it for dinner. I spent every day ravenously waiting for my daily sandwich. Nothing else mattered to me except holding back my cravings until it was sandwhich time. Dropped 20 pounds in less than two weeks. My family couldn't believe it.

Ultimately I couldn't join the military because they found out from my medical history that I have asthma. It was kinda fun torturing myself to lose weight anyway. Too bad I immediately went back to overeating and put all the weight back on.

>>76300653
>Ethiopian Diet

>>76300653
>found out from my medical history that I have asthma
the fuck lol, there are tour de france winners with asthma, it's really not an issue anymore in 2025. anyways, you dodged a bullet, military is for literal faggots
t. also has asthma

>>76300653
if you had eaten six eggs instead of the sandwich you wouldn't have been ravenously hungry all day.

my hunger is in check and ive made up for a few days of overeating. feels good to be making progress again. i dont care how long it takes.

>>76300623
why are ESLs like this

Steps done
WAGMI

well does anyone have any anecdotes or tips?

>>76300821
bingeing is bad

97,7kg --> 97,5kg

Real hunger doesn’t begin until 3 days. Think about that the next time you want to eat something

>>76300497
they're all i do. i definitely do them inefficiently though. i have a chin up bar at one end of my garden and push up bars at the other. about 50 steps between them. i'll do 1 chin up then walk and do 2 push ups. i've gone up to 50/100. sometimes wear a 6kg weighted vest.

>Be me, 6'2.
>Relatively fit in university, play Rugby so encouraged to mass up as well as lift
>Stop lifting after uni, cope and say it's because can't find time due to work
>Reach age: 28
>Weigh myself for the first time in years
>350lbs
>THREE HUNDRED AND FIFTY POUNDS

Holy shit I knew I was getting big from all the jokes my friends were making, I know some - SOME! - is going to be a muscle, but most is going to be pure, fuel grade fat. 350lbs of it.
I am back on /fit/ after these years. I need it, I need the weight loss because I currently weigh as much as a killer whale calf. Watch me smoke you all in the fatty contest; and drop that weight. I eat okay in terms of comp, and nutrition; I just clearly eat far too fucking much.

Current plan.
Month 1: Gym 3 times a week, weights only, up from zero. Cut all soda. Half my carbs in meals, replace with greens.
Month 2: Gym 4 times a week, add some cardio 3 times a week.
Month 3: Gym 5 times a week, weights and cardio on all days.
Month 4: Gym 5 times a week, weights and cardio on all days, go hiking with already fit friend when he asks.
End of month 4, regroup, replan.

May have fucked myself up forever health wise, but I'm gonna shift this fat. I don't drink booze, takeaways around me suck dick so that's not too bad. I just let it creep up and up with big meal sizes.

>>76300919
It's crazy how it sneaks up on you, huh. Make sure to take some pictures for later

>>76300162
the problem with starving yourself is that at some point you have to stop doing it. then you are back to square one without having learned anything.

>>76300454
not a great idea if you are trying to lose weight, protein shakes are just not satiating at all, it will make you hungry. egg whites might be a better option.

>>76300465
Speaking for "OPTIMUM NUTRITION GOLD STANDARD 100% WHEY", obviously most are better in milk, and a smoothie is a good way to mask the artificialness of the flavor, but water is best if you're just looking to limit calories. The flavors I've found to be the most palatable are White Chocolate, Extreme Milk Chocolate, and Cookies & Cream, all three are fine in water, in milk, or in smoothies. That said none of them are what I'd call 'good'. They're all artificial and taste fake to some degree but those ones I found the least objectionable.

Chocolate Coconut is particularly awful, Vanilla Ice Cream was bad too, very strong and tastes very artificial but I was able to get through it by adding it to fruit smoothies which did a good job at masking the otherwise overwhelming artificial vanilla flavor, but I still have a large tub of Chocolate Coconut I can't seem to find a way to get through, it overpowers everything I've tried adding it to and tastes absolutely disgusting on its own. The rest are meh, you can get through a tub of them but again, none are what I'd call good.

Fatty Contest
Fatman_29
350
6'2"

>>76300919
if you can I'd throw in some walking, briskly if possible. If you have the time for it, brisk walking is GOAT for fat loss, and since you've been inactive for years your cardio ability has probably plummeted. Brisk walking at your weight might get you huffing and puffing a bit which is perfect to start building up your cardio again.

t. also former athlete who let themself go but mainly with walking has gotten their cardio back into decent shape

>>76301102
I will. I work on a massive chemical engineering campus site, it's well over three miles from top to bottom; so I've started parking in the middle, and just walking to various buildings I need to be in, rather than parking right outside them, and then driving across site to the next one.

>>76294934 (OP)
400 lb neet here. Next month I'm going to be house sitting for a well off aunt for all of july, what are some basic fat burning exercises I can do out in the yard? I want to try to lose 15 lbs in one month, my main goal hoping to convince either my aunt or my parents to set me up with a gym membership and maybe even buy me better food so i stay on a diet.
>nb4 get a job
I was actually had steady employment for 5 years until the pandemic and AI literally killed the industry I was in, havnt been able to hold a job since 2023...kinda hard to hard to be confident in interviews when your busting out of worn out clothes.

>>76301110
sounds great anon. You seem like you are locked in with a solid plan. WAGMI

fuck man what do you do to get rid of the fat/puffy face. I lost 100lbs and im close to my GW and while my face definitely slimmed down a bit, my cheeks are still fucking huge I cant stand them

>>76301128
at that weight just walking around and staying moving is great for calorie burn. You also probably don't want to try anything too intense because it could be rough on your joints at that weight as well. I highly recommend throwing in some resistance training. Do 2-3 sets of weightless squats, as low as you can go and as many as you can do for each set, as well as 2-3 sets of pushups as many as you can do for each set. I would also throw in 1 plank for as long as you can hold it. I wouldn't do this every day but since you are a beginner you can probably do it every other day. Muscle growth is hugely important for healthy weigh loss and will give you much more the aesthetic you want as you keep losing weight. If you can find some thing that can work as a substitute dumbbell even if just 10 or 15 pounds, throw in bicep curls and lateral shoulder raises. All these together will hit almost all your main muscle groups. Note when I say do them until you reach fatigue I mean muscle fatigue. Especially with the weightless squats there is a chance you will get winded doing them. That is fine it is basically cardio as that is what HIIT and MIIT are. But for muscle growth you want to aim for reach the point of muscle exhaustion to really get the stimulus for the workout.

>>76301128
>400 lb
Best thing for you is probably just walking. Anything more intense might cause you to hurt yourself. You got a way to track your heartrate? Just go for a walk and see what heartrate that puts you at.

Megafats like you need to be careful about trying to do too much too quickly if you've been sedentary for years. Ease yourself into being more active, start with low impact stuff like walking, swimming, then build up to more advanced stuff like lifting, jogging, biking ect.

You can start with basic body weight stuff, sit down on a bench then stand back up, do this 3x10 times or until you're tried / short of breath.

>>76301147
Try fasted cardio. Wake up early and before any food walk for an hour.

>>76301147
It's genetics, either you'll lose some of the cheek fat or most of it. Keep going.

Fatty Contest
Fat&furious
350

>>76301128
Just walking and doing weightless meme workout movements like in the old days of cassette tapes where the trainer was a woman standing and the training session was tailored for women and she would just punch around left right left right also lifting the leg like kicking. You can put some music on to get you going. Put a chair somewhere and sit down on it and get back up. You don't need to "perform" and do it fast, anything medium-slow will do just fine.

Just know that its very easy for someone your size to lose weight.

BMI 25.3

I'm so close to being not overweight, I wanna lose another 20 pounds maybe but this is a major milestone.

>>76301147
Fat distribution is genetic, nothing you can do about it besides losing more weight. Targeted fat burn is a myth. The sad part is if your face is the last place to lose fat it'll likely also be the first place you gain it back. Fat is usually stored in a stack, so if your face is the bottom layer in the stack it'll also be the first place your body will put it back on. Unless you can maintain very low bodyfat going forward you'll likely always struggle with this.

>>76301185
Nice anon. You are just about there.

>>76301187
any tips on building a better jawline or is it all just losing fat

>>76301185
The bmi scale is a meme.

The normal range is from 18,5 to 25 kg/m2. Does that make sense? A range of 6,5 bmi is the healthy range? The optimal spot for you in the healthy range depends on your bone and muscle mass. Some will be okay at 25 bmi while others will look best at 10% body fat at 17,5 bmi in the "underweight" range.

>>76294934 (OP)
Thread always over 300 when i want to confess and nobody will even see. Was doing well, Get small injury, decide to skip gym for a week which leads to two then three weeks ofg, injury no better or no worse. Get depressed, start staying in bed longer. No time to make lunch for work, start buying takeout each day, get even more depressed, buy chocolate/sweets on way home to eat on couch to help feel something. End up putting back on more weight in 4weeks than I lost in 6mths. Fuck, going to take some big boy energy to start over again.

>>76301201
>The bmi scale is a meme.
it's not a meme, it's just not super precise. The biggest risk for it is miscategorizing people as healthy when in reality they are skinny-fat or sarcopenic.

>>76301004
I enjoy chocolate with a tablespoon of instant coffee. Mixes good with a blender ball

>>76301218
Well it doesn't account for people who pump iron in the gym, and it characterizes some people who are at their peak but at 17 or so kg/m2 as in an unhealthy range eventhough they are just smaller boned.

I still use it, but I understand its shortcomings and don't fully rely on it as a gauge for how I am.

>>76301228
>Well it doesn't account for people who pump iron in the gym
I mean that is something but realistically at the extremes of that you are talking about people who's BMI is 27, or 28 but because of how much muscle they are carrying they are still healthy. Anyone, no matter how much muscle they have, who is BMI 30 plus, needs to lose weight. All those power lifters who are incredibly strong but also carry a lot of extra weight, despite them being so strong and muscular would be have their health improved by losing weight.

>>76301128
You should just kill yourself, people like you don't change.

>>76301223
Which chocolate? Double Rich Chocolate, Extreme Mlik Chocolate, Chocolate Malt?

They taste pretty different despite all being "chocolate".

>>76301148
>400lbs
>2-3 sets of pushups
I highly doubt he can do a single push up.

>>76299569
>225
>155
>145 (with moosclees)

>>76300197
Vegetables are rich in fibres that's why you're pooping good

>>76301260
then he can do it from his knees, or just lay down flat and push up his upper body as much as he can.

>Saturday - 96.5kg
>Eat really salty meal saturday night
>Sunday - 100kg
>Monday - 100kg
>Tuesday - 100kg
>Wednesday - 100kg
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

>>76301464
>things that never happened for 10$

>>76299569
235
145
160
Gotta make sure I don't get fat again

>>76301471
But this is happening, faggot.

>>76301483

>>76301464
yet here's me, another anon

>also 96.5 kg a week ago
>eat 2x potato chips and another snack
>skip on cardio for a day
>95 kg
>wtf.jpg
>recalibrate scale, measure again next day
>95 kg
does not compute either anon

>>76299569
117
95
85
:)

>>76301128
>my main goal hoping to convince...
NGMI
external motivation is a recipe for failure
i lost fat and gained muscle for 0$ in gym fees and not telling anyone what i'm doing until I was several months in

>>76301128
what industry?

>>76301367
>>76301367
>>76301367

>>76300465
I usually avoid milk since I’m on low carb but I might make an exception if it makes the powder taste good