>Who is /fat/ for?
For fast-food fanatics 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: >>76294934

Woke up today with only 5.7kg to go. I'm losing about 0.5 pounds a day. I still don't look like I've gotten thinner. Grim.

i wish i was in the mood for soup more often in the summer because its such a cheatcode. filling and delicious for small amount of calories. shame i live in hell heat area

>>76301367 (OP)
>186cm
>100,6 kg (starting weight 106 kg)

Plateau has been broken. Decided to lessen food intake after being stuck on 101.5 kg for about a month. Turns out eating too much stalls weight loss, who knew.
Wagmi, will report back when I'm under 100kg

>go swimming
>forget smartwatch at home
>don't get a message that tells me how many calories I burned and shows me a neat graph of my heart rate
and that's how I realized those 40 bucks were actually well spent.

>>76301439
I've never really had any cold soup like gazpacho, but you can try not heating the soup up as much. Split pea soup that is warm, but not hot is still really tasty.

87.6 kg this morning.
(Was 92.0 kg in May 16th.)

I did some exercise with kettlebell swings 2 days ago and the doms have been debilitating
Yesterday doing long-walking I felt super sluggish from my legs just being totally tired out
And today I can't even sit down or stand up normally

>can see my cheekbones and jawline coming in nicely
I already look pretty good and I still have 10 kg to go. Crazy how I will probably get hollow cheeks this year if I keep this up.

>>76301727
good

Fatty Contest
TheThrongler
66.2kg

I binge ate yesterday

so hungry...

IM SO BORED OF CUTTING

19k steps again...

>>76301850

>>76301897
EY IM WALKIN HERE

>quit meth
>slept for 4 days straight and gained 2 lbs
I deserve that.....

>>76301876
Do things besides eat for fun

I swear its physically impossible for me to get lean. 7 years lifting, cardio 3 times a week. Shifted off alcohol and been doing at least 1 24 hour fast the past 3 weeks and zero weight loss. No binging. Starting to think calories in calories out is a scam

>>76302081
Eat less

>>76302084
I am. Also probably 6 hours of walking on weekends. I'm not weighing myself so maybe its just body dysmorphia but I'm seeing nothing. Like permanently stuck on ~25% bf

>>76302081
>Stupid faggot doesn't count his calories
>Doesn't lose weight
lmao

>>76302090
Sounds like a job I'm not counting shit

>>76302081
>3 weeks and zero weight loss
>>76302088
>I'm not weighing myself
How do retards like you even get out of bed in the morning.

>>76302094
If I'm not physically seeing it who fucking cares

>>76302088
lmao I thought you're just trying to lose like your last lovehandles or something but if you're that fat you just need to eat less, you're probably too lazy to properly count calories considering you dont even bother weighing yourself

>>76302096
Please and i'm being serious. Seek help.

>>76302097
I 100% know I'm on a heavy calorie restriction. I was eating 2 meals for dinner a lot of nights. I don't need to count anything.

>>76302102
peak ngmi

>>76302102
you are delusional and stubborn on top of that
just detrimental to yourself really

>>76302102
Eat less eat less eat less eat less

>>76302107
I googled this is it a trans thing? I actually have medically high testosterone. I'm at high risk for prostate cancer

>>76301897
>Manage to run more of my daily walking route than normal
>Feel accomplished because my stamina is increasing
>Step total decreased under 10k
>Feel compelled to go out and get more steps just to hit that arbitrary threshold

>>76302128
Is this supposed to be some epic trolling or something? you come across like a mentally ill deranged person.

>>76302133
No I posted how I was feeling and got dogpiled and I'm entitled to respond

>>76302137
You got put in your place because you're a fat retard

>>76302141
Yeah but once I lean down I will mog you and your stretch marks.

>>76302147
But you never will because you're retarded

>>76302102
>I'm special and cant lose weight
>scratch surface
>I don't need to count anything.
Alright, checks out.

Had a ramen and 111gs of flank steak today for breakfast. Gonna go shopping today what should I get?

>>76302268
Broccoli (carbs)
Chicken (protein/fat)
All you need really.

>>76302268
buckwheat

>>76302268
Brown rice

bros im so fucking hungry is there any sort of low calorie snack or something i can munch on

>>76302419
I would aim for something like 120-150 calories like a granola bar or a large banana or a big apple.

>>76302397
What website is this? I'm holding onto anything that justifies my alcoholism at this point, I don't want to quit.

hello everyone, /fat/ here
I have been losing fat pretty steadily, until recently
so far my fat loss has slightly plateau-d, and now I only lose a little bit of fat here and there, while there is still plenty of fat on my ass
Can any anons recommend some lean and protein rich diets or some high intensity exercises to burn more fat so I can stop looking like I have scoliosis?
Thanks
CATPCHA: 0NY0N

>>76302468
rapid fat loss handbook

AHHHHHHHHH I NEED APPLE PIE I NEED APPLE PIE AND I NEED IT NOW!!!!!!!

>>76302234
>what you don't actually track: the 20% margin of error on any of these labels

>>76302463
You could have chosen any addiction and you picked the one that makes you lethargic, hungry, and requires consuming 500 calories minimum to get high. Alcohol is the largest hindrance to weight loss that exists, there's no way to justify it.

>Said I'm singing those 200cal left in the day at 2:00PM blues, lawwd.

>>76302088
Just drop carbs and sugar, i lost 13 kgs by doing that and boxing. And when i mean just carbs and sugar, i mean it. I didnt even prohibit myself from eating fast food, i would regularly eat at those places but would just order water and a shitton of chicken nuggets, no fries nor sauces of course. My regular day diet would be vegetables + all the burgers i wanted with cheddar cheese.

And that shit actually did wonders, just cut sugar and you will start losing weight, and carbs to the mix and some boxing and you will absolutely see results in 2 months.

>>76302721
good thing the error averages out to 0 if you keep eating the same thing :)

>You need 1g of protein per lbs of body weight a day

Is this a meme? How the fuck am I supposed to hit this macro when I'm cutting to 1500 calories a day and weigh 215 lbs?

If I ate nothing but basedbeans, which has the highest amount of protein per any legume, for all my calories per day I'd only hit about 150g of protein.

Surely this is a meme macro idea? For sure its gotta be almost impossible when cutting.

>>76302864
it's more like 0.8g/lbs of lean body mass

>>76302864
you would to get about 55% of your calories from protein. it's doable with animal food sources, with vegetables only you would need some kind of protein concentrate.

>>76302864
I dun goofd. I looked it up it's a lot simpler and easier to hit than this.

0,8g/kg of body weight

So for my 215 lbs self that's 78g. That makes more sense.

That other measurement is from Mike Israetel, totally bogus.

>>76302864
First off its 1g per lb of Lean Body Mass which is a much lower target, not your actual weight.

>>76302864
The science is actually quite muddled because the body doesnt actually really have much of a mechanism for storage of protein. Its why bodybuilders eat 5x a day.
I think probably keeping the stomach supplied with protein throughout the day is more important than 1g per lb

>>76302917
But I thought OMAD was good for weight loss!?

>>76302941
I suppose it depends what you call a meal.
I eat two meals a day and a 150kcal protien yogurt for breakfast.

I would never make 1g per lb without living off turkey and whey

>>76302941
the protein per lb of bodyweight is for muscle gain not weightloss so why bring it up?

>>76301897
>>76302132
Alright got off my ass and did the rest of my steps, trying to keep up with you and do 20k steps a day has honestly been pretty fucking brutal. My back is killing me right now. Ow, Fuck.

I lost 9kg(20 lbs) but my weight loss has been stalling for the past 3 weeks.
The issue i have is- whenever i come close to my minimum with the idea that the next day i should surpass that minimum- no matter how little i eat that day my weight in the afternoon balloons up to 1.5kg over my morning weight. Like, i eat 2 plates of super low calorie meal like green bean stew and it still happens. Now i understand thats water weight but and im not actually gaining fat but im not losing it either so im basically at same weight +- 1kg for the last 3 weeks

Always fun when the gigafats and skinnyfats here worry about protein.

>>76303014
I eat stew for lunch, its not the only thing u eat throughout the day but its the same stuff and same portions i ate from the start. Is it just that my maintenance caloric intake changed and now its lower?

>>76303016
you can almost double your beginner muscle gain while losing weight if you eat more protein
it also helps hunger levels and you avoid blood sugar spikes
i dont see why not

>>76302234
This is why I just fast instead
calorie tracking is autistic
just don't eat

>>76302081
its genetic
t former obese got lean seen abs adonis belt

What the fuck do you do when you are a loser that still live with their parents (myself) and there's no good protein available in the fridge? Am I supposed to just drink some milk and eat eggs?

>>76303088
No, go buy whey protein powder and milk, you can substitute this for a meal, stop being dependant on your parents dumb ass

I'm 196cm and 104kg at the moment, down from 145kg two years ago from lifting and dieting, still have a small bit of tummy I wanna lose when I reach 92-94kg, anyone else had this concern or does it mellow down and flatten out?

>>76303096
i dont have money, nigga, i only eat what they buy and ive eaten all the chicken and red meat from the week before

>>76303062
>it also helps hunger levels
My experience is the opposite. Low protein being more satiating when on steep calorie deficit.

Pic related what I'm currently doing, alternate day fast and not eating much on eat-days. I don't have the energy to exercise properly which is fine because I'm focused on losing the weigh first.

>>76303107
Get a job man, if you don't you'll rely on them forever and be a fat ass, it'll be a good step towards losing weight and sorting your life out

>>76303117
Peak retard

>>76303117
>My experience is the opposite.
Same dude, nothing gets more hungry than eating protein

>>76303119
getting a job isnt as easy as you think, ive been trying for the past few months and no luck

>>76302081
Turns out I lost 7-8 lbs lol

>weight loss victory yesterday
>reached a new low point
>decide to eat even less today
funny how success builds on itself like that. winning motivates you to keep winning.

>use a scale
>track calories
>do 500-1000 calorie deficit
>lose 1-2lbs a week, every week
it's like magic

>it's another long ass plateau where I slowly go crazy wondering if I've just been delusional and spinning my wheels for the past month

>>76302993
It's not a competition man, I only started posting yesterday
gj though, but don't overdo it

>>76303234
Don't be silly, of course it is.

>>76303223
Eat less

bros I did kettlebell swings today because both the lower back machine and the landmine row were taken
I dont think I've ever felt so pumped exercising in a long time
WAGMI

I hear a lot about zone 2 and zone 4, but is zone 3 good for… anything?

>>76303309
I wouldnt hyper focus on zones, just do your cardio in a comfortable HR range

>>76303309
zone 3 is just upgraded zone 2

I've been stuck at 80kg for a month

>>76303340
Eat less

>>76303309

>>76303368
but I'm already eating way under my tdee. Rounding up I eat 500 cals of rice, 400 cals of chicken breast and some veggies, Idk exactly how much calories in the vegies but they are veggies. I doubt it's more than 200-300. So 1100-1200 total. That's 1000 calories below my tdee. Unless the seasoning and the pan oil are 1000 calories I should be losing weight

>>76303410
>I don't know how many calories the veggies are
Lmao why is it always the same shit

>>76302864
it's 1 gram of protein per pound of LEAN body mass

it is that simple

>>76303522
What does that even mean?

>>76303604
Bruh just eat like 150g of protein. You're fat and probably don't even work out so who cares.

>>76303604
exactly what it says
lean body mass is when you subtract your fat mass from your total body mass

/fat/bros, does soda with artificial sweetners that advertize zero calories actually work?
i need to stop drinking juice because it's piss easy calories to ingest and i've been having soda cravings lately.

>>76303624
Yes

>>76303628
is it ok to drink like 7 cans a day and not feel guilty?

>>76303605
>Dude just eat like 500g of chicken and day, that only like 4 whole chicken breasts
You fags are insane. Who eats like this?

>>76303634
Yeah sure, the acidity isn't good for your teeth but eh.

>>76303635
Normal people? You eat 3 large pizzas amd more. Why do you think that is normal?

>Scale fluctuates 2 pounds because I couldn't take a shit
I fucking hate losing weight reeee

>>76303624
switch to kombucha. good for your stomach, digestion, and more healthy

>>76303635
>500g of chicken is le a lot
>other sources of protein le don't exist
>I'm le faggot
maybe you deserve to be fat

>>76303483
ye you're right my cup of veggies is 1200 calories.What kind of turbo autist weighs half a carrot?

>>76303715
The kind that makes it.

>>76303726
I allotted 200 cal to my vegetables it's not like I consider them to be empty calories. If anything I am overestimating my veggie cals.

>>76303715
The kind that lose weight. Something you can't do.

fasting is easy, especially only 2 days or roughly 45 hours, but what's harder is not stuffing my face like a pig, or feeling like no matter what I ate, I overate. let me do the math. today I ate
>fruit grain breakfast bar: 160 cal
>small tortilla: 70 cals
>two slices sharp cheddar cheese: 160 cals
>two slices luncheon turkey 50 cals
>two bags potato chips: 340 cals
>low sugar gatorade 50 cals
>freezer pop: 30 cals
>two bowls of homemade stew: ??? shot in the dark guess 800 calories
total: 1680
that's actually pretty low under my maintenance, which is 2600 or something but I still feel like a fat fuck who stuffed his face and it sucks feeling that way I guess. thanks 4 reading my blog.

>went to the doctor last thursday to see if I had the beetus.
>got a blood and urine test while I was at it
>receptionist said I would get the results of the blood and urine test next monday.
>already wednesday night and still no reply
Should I be worried?

>>76303223
mine lasted 10 days and when the weight finally went down, it was 0.5lbs. i had to switch from a 500 calorie deficit to a 1000 calorie deficit to break through it. been eating nothing but ground turkey for days. i'm sick of it.

>>76303761
where the fuck is your meat

I can't stand being fat anymore. I need to stop being seen as a joke by others. I want to have a life.

>>76303798
stew had ground beef and minced pork in it.

I slowly started walking daily after having some issues with my feet and legs, now I'm all-clear medically and I'm doing around 6k steps a day, comitted to get that to 10k.
But I want to do something else, I'm stuck at home for many hours due to my job and I feel like I could exercise a bit more even if it just to get my heartrate going and prevent some muscle loss from fat loss.
Is there any extremely basic routine I can do with just a bench and some dumbbells? I was thinking about doing squats, presses (overhead and bench), some rows and maybe curls for my spaghetti arms, just 3 times a week.
Is that OK? I know it's not a proper routine, I know it's not gonna replace a gym, but it's better than doing absolutely nothing, right? Am I fucking myself in any way if I do this?
Any tips or even proper dumbbell-only routines are greatly appreciated, thanks anons.

>>76303798
in his pants faggit

>>76303765
Its over.

5'10"/178 cm), 211 lbs/ 95.7 kg
(was 297 lbs/ 134.7 kg)
~24% bodyfat (handheld calculator, there's a margin of error here)

I can't fucking believe it, I'm just 11 pounds away from that big 200 milestone. It's a few days from seven months since I started trying to lose weight in earnest. It doesn't feel real, man. And yet here I am getting ready to buy some 36" pants in the next two weeks or so because now even my 40" pants are too loose even with a belt. At the rate things are going, I very well could be under the 200 mark by the end of July. That's the leanest I'll have been in ten years when I was 198.

Even then, I'll want to keep going down, probably around the 175-180 range, that would put me at the same weight I was in my college days fifteen years ago.

I couldn't even commit to my calorie goals for a fucking day.

I'm 340 (I was 334 last I came in here, two weeks ago, counted for a day and fucked up counting more, came back heavier than before) my calorie cut's supposed to be 2000 calories (someone said it needed to be 1500, ain't no fucking way that's happening)

Got up, made eggs and a bowl of peas with butter and a mandarin, drank calorie chocolate thing, 572. Went to doordash, brought a snack pack to keep myself fed on the road from 9 to 5, (15 salted cashews, cheese stick, another mandarin, 300 calories, ate it at noon), there was a cookie in the car so I snacked on that as I went, another 300 go home for a bit because face is flushed red and I'm feeling hungry, pound down water and another chocolate drink, another 150 calories so we're at 1322 and I finished and I was fucking cramping from my sciatica all day from how the fat shoves into my legs and I just...

Drove to a korean chicken place, got an eight wing set of onions garlic, drove to a gas station, two body armors and a pack of charleston chew minis, and inhaled three wings and a third of the chews and a bit of the drink before I was even home. Each wing looking it up was 141 calories, the charlestons were 130 and the body armor's not done but I'm not just leaving it so that's 190.

Even if I stop now, I'm at 2062. And I know me, I won't. If not the chicken I'll graze on some other shit in the house before I go to bed and I'll justify it with 'well I already failed so who cares'. I fail everything. I failed college, I failed my job, I failed drawing and WoW, I just fail and fail and fail and I want to cut my body open and rip this fat out and die from it to repent i hate myself I hate my shitty useless will I can't say no and I know the only things that will keep me out of this depressive funk I just dropped into is to eat the food and not care or do drugs

I am never going to be fit. I will fail again and again and again until I'm dead.

>>76303946
Just eat less lmao it isn't hard

>>76303946
>I am never going to be fit. I will fail again and again and again until I'm dead.
very true. leave this thread and never return please. all you are doing is shitting it up

>>76303953
I started eating the wings after I posted it.
>>76303959
Okay.

>>76303946
Look at it this way: you only made ONE mistake. That fucking car cookie, 300 calories for nothing. You had a 300 calories "lunch" (that's not a lunch, but I'll humour you) and then you decided to snack on a cookie you found in your car that was the exact same amount of calories as a whole meal.
So your whole day wasn't shit, you just made ONE SINGLE MISTAKE that put you over your calorie limit. It's not that bad anon, it's one mistake.
Can you try not to make that one single mistake tomorrow? Just one. Whenever you're about to eat some shit like a cookie or a fucking venti frapuccino or whatever, stop and say "No, this is the ONE mistake" and don't eat it.
It's just one thing.

>>76303946
Figure out what triggered you to fail, learn from it, and then plan ahead so that it doesn't happen again.
You are literally addicted to food, so it's not "oh I just have to use willpower to force myself to do stuff I don't like". You need to rewrite the way your brain works.

>>76303946
>I am never going to be fit. I will fail again and again and again until I'm dead.
ok go fuck off then

>>76303986
Everything past five was a mistake
The chicken wings, the candy, the sports drinks, I shouldn't have bought any of it. I should have gone home, made more eggs, made a potato and drank glasses of milk until I was at my limit. And now I'm another three wings and 420 calories over that.

No matter how much I scream and hit myself right now, no matter how much my head hurts right now, I'll forget it all tomorrow and buy some other fucking shit

The mistake was not killing myself. I need to kill myself. I want to kill myself. I NEED to be dead, I am a drain on EVERYONE around me everywhere I go but I CAN"T EVEN FUCKING DO TAHT.

>>76304032
Lmao bro get over yourself

>>76301367 (OP)
>eggs
yes
>bowl of peas
yes
>with butter
no
>mandarin
yes
>calorie chocolate drink
no
>15 salted cashews
no
>cheese stick
maybe
>mandarin
yes
>cookie
no
>chocolate drink
no

how about you just try eating 2000 calories from chicken and lean beef and a bunch of vegetables? i promise you won't be hungry.

I'm making progress as long as I'm away from family, but I can't control myself when around my parents and they don't when try to make it easier. Unfortunately, they live close enough that I rarely go more than a month without seeing them. By the next time I see them, I've usually only just worked off what I gainedfrom the last visit, and sometimes I haven't even done that.
I feel like I need to move across the country for a year just to have an excuse to not see them.

>>76303946
I'm a habitual grazer too, eating all day like this is how I fail. I had to switch to OMAD. If I let myself eat at any time of the day I just eat all day, little bit here, little bit there, and I'm never satisfied, I'm always hungry and always eating and invariably blow past my calorie goals by the end of the day.

I fasted for a few days and it broke the cravings, then I switched to OMAD and that's been working for me. I eat meal of about 450g of lean protein and 1200g of cruciferous vegetables equaling about 1500 calories and I'm stuffed by the end.

I find its hell of a lot easier to just not eat anything most of the day, eat one big meal until I'm stuffed, than it is to control what I'm eating all day. Small meals just make me hungry and increase the chances I'm going to overeat.

>>76304032
eating restaurant food will not help you lose weight. you've got to make food and home and take it with you for when you're working so you don't eat food that will make you gain weight instead.

but it's really no big deal. one day over your limit is not going to make any difference. it's all about making new habits that lead to incremental fat loss over a long period of time. it's not about starving yourself or even feeling hungry. you can lose fat without feeling awful all the time.

>>76304074
When do you eat the OMAD? Morning? Evening?
I figure it's more difficult in my situation because of the smelling-delicious food I deliver all day, so I figure if I was doing that it's eat a bunch before, so I'm not hangry the whole delivery day.

>>76304135
I eat in the afternoon, after I work out.

Around 2pm, sometimes a little earlier depending on how quickly I get through my sets.

>>76304135
Why not try and get a job that doesn't involve delivering food?

>>76304156
Oh. Well my schedule's not good for that. I'm trying to grind 150 a day on Doordash every day so I can pay off my credit card debts, so I'm working 7am-8pm usually. I only stopped early because I hit a good run.

>>76304165
I haven't been able to get hired by much or hold jobs for long. I get panic attacks (I know dreamworks have made them a meme but I have regular periods of intense chest pain, pins and needles on the body, this rising dread of imminent death, often go to the ER because fat as fatass maybe it's a heart attack, and then ooh wow heart rate normal, ekg says nothing) and I've had a string of firings from larger companies from missing work for having them so bad my legs would lock up. It's mostly from poor customer interaction, and a self-fulfilling fear of getting more. Eventually I miss too many days and I'm fired. What calms it down is listening to music and taking time to myself (and stress eating but we're trying to stop that), and courier work like doordash lets me have both.

Doctor also gave me this hydroxyzine 25mg to take if they spike but that fucks the day with me needing to go home to sleep so I usually just try and power through them. I haven't had a lot of attacks driving though, having some music to headspace out of the stress of larger things really helps.

>>76304166
You don't have to pick the afternoon like I did, I just pick that because after I workout is when I'm at my most ravenous so I like to eat my meal around then. Also it just feels good to load up when you're all sore and tried from a workout, like you earned it. You can pick any time of the day to be your one meal time.

>>76303765
glucose monitor is cheap. like 30 bucks for decent device. cheaper if you're cheap.
i suggest picking up a device that has cheap lancets and slides.

>>76303340
you're stuck in a rut. you need to change something to break through that plateau. maybe your metabolism has slowed down. what i think you should do is leave your diet as it is, because it sounds good. but add some more exercise. go all out with cardio 3-4 times a week. drink some coffee, take some b vitamins for energy to keep yourself active and burning calories.

80kg is great. it gets harder and harder the closer you get to your goal.

>>76304135
>so I'm not hangry the whole delivery day.
get a little ice chest and fill it with chicken breasts to take with you in your car. you will be a shredded beast in no time. when i was exactly as fat as you are now, i used to cheat by taking BBQ sauce and diluting with water so that it had fewer calories. that way i could have my BBQ dipping sauce for the chicken and still lose tons of weight. i lost more than 100lbs. you can too.

Friends.... i'm going to start omad'ing again tomorrow, went from last month (12th day) till like june 7th. i just feel so sad about my weight and i wanna change this shit. i was eating like 1200 calories a day got to 231lbs and then quit. and this fucking quetiapine makes me hungry as fuck... wish me luck bros..

>>76304252
>get a little ice chest and fill it with chicken breasts to take with you in your car. you will be a shredded beast in no time.
You ate raw frozen chicken dipped in watered down BBQ sauce?

>>76304199
Not gonna lie lad. You sound like a schizo. Get some professional help unironically.

>>76304264
I wish I had schizophrenia. Then I could get neetbux and just go hard on getting in shape with what I had, but panic disorder and severe depression don't get disability checks.

>>76304273
Well that sucks. Keep on the good grind then man. Use some of that money and get mounjaro. That'll make life a lot easier.

>>76304258
i cooked them using my george foreman grill and i didn't actually get breasts most of the time because thighs taste better but have more calories. i'm suggesting that he cooks food before work and then takes it with him so he doesn't snack in the car and fail to reach his weight loss goals. chicken has so few calories that he could fill his whole little ice chest with chicken and dip it in delicious diluted BBQ sauce and meet or exceed his weight loss goals.

I'm just going to eat low calorie high protein meals until I reach 100g of protein and stop eating for the day after that. Is this plan a good idea good or am I retarded?

>>76304234
Ye I guess I have to start doing some cardio, I'm still hoping it's just a long plateu cause I did previously have 2 or 3 weeks in a row when I don't lost weight. But it's about time I start doing so cardio anyway

>>76304300
Weight? Height? Age?

>>76304312
175lb
6'0
27

>>76304327
You don't need to lose any weight. You need to eat more and gain muscle.

>>76304332
Nothing wrong with him cutting first and then having a long, lean bulk.

>>76304332
I wanted to get rid of my damn muffin top first and gain my weight/muscle from a lower point. I figure I can still get away with improving my noob gains while still losing weight if I do it early enough since I've only been lifting for less than a year

ChatGPT says I’m 4-6 lbs from a 6 pack. So I got that going for me. Which is nice.

IM GONNA TRY IT AGAIN. MORE THAN 50 POUNDS IN A MONTH. THIS TIME TO MAKE HER FUCKING HATE BREAKING MY HEART.


STARTING WEIGHT: 108.6KG

DAY 0:

TOTAL WEIGHT LOSS 0 KG

>>76304458
Lmao bro

>>76304458
She's not thinking about you.

>>76302419
Buy a big fucking watermelon, cube it up, and throw it in the fridge. It's great, and filling.

>76304458
this is not a real person. it's just another sockpuppet that the nun duck OP uses to keep the thread bumped. don't waste your time trying to help someone who isn't even real. i wish you fucking glowponies would get real jobs and stop ruining 4chan.

>>76302419
If its just boredom driven try zero-calorie zero-sugar gum.
If its hunger pangs try fruit/vegetables, ideally ones high in fiber. Broccoli, Strawberries, ect.

>>76302419
>>76304497
Those sugar free mints work for me too for sweets cravings

>>76304458
You are the most pathetic poster here

>>76301850
Iktf

>>76303946
How the fuck do you fail WoW? Unless you mean fail as in started playing.

>>76304626
I spent all classic telling everyone I was going to be a Scarab Lord, and realized a few weeks before I hadn’t grinded the gold to pay people to help me. I barely grinded a bit, didn’t sleep enough when it started, crashed out over some discord misunderstandings, deleted all my characters and my discord. I learned later the dadbro grind that had been driving me up a wall had died down a week later and if I’d just calmed down I’d have done the grind fine and gotten the title and mount. I guess it was self-loathing hyperbole, I didn’t ‘fail’ everything, I got a lot of rare stuff and titles. Anyway, I redeleted my characters a few days ago and left the discord again. I don’t want to go back again, I’m having more fun making roads and tunnels and little outpost bases in Minecraft anyway.

>>76304717
This is some schizo shit

>>76304717
WoW is a waste of time anyways I got r14 and 4x gladiator in 2019 classic then quit, grinding at the gym is 10x more fun and rewarding.

>>76303946
Counting calories is good but you have to stop snacking. All those nuts, cheese sticks, cookies, candies, drinks, etc. are already most of your calories for the day. Nothing you said sounds like a proper meal. It's all just random snacks. Please explain why you keep those things around if you're trying to lose weight. You had a cookie in the fucking car.

Is this a meme workout or not? I asked Chat GPT

MONDAY – Upper Body (Push Focus)
Chest, shoulders, triceps — light & joint-friendly

Wall push-ups – 3 x 10–12
Seated shoulder press (bottles) – 3 x 10
Wall tricep extensions – 3 x 8
Arm circles (forward/back) – 2 x 30 sec
Plank on wall or table – 2 x 20 sec hold
20–25 min

TUESDAY – Lower Body A (Quads & Glutes)
Leg strength without knee stress
Sit-to-stand (from chair) – 3 x 10
Glute bridges – 3 x 15
Wall sit – 2 x 20–30 sec
Standing calf raises – 3 x 15
Standing marches – 2 x 30 sec (balance + cardio)
25 min

WEDNESDAY – Core & Cardio Light
Core activation + circulation day
Seated knee lifts – 3 x 15
Standing side crunch – 2 x 15/side
March in place – 3 x 30 sec
Torso twists (seated/standing) – 2 x 20
Belly breathing or box breathing – 5 min
20 min

THURSDAY – Upper Body (Pull Focus)
Back, biceps, posture

Bent-over rows (water bottles) – 3 x 10
Bicep curls (bottles) – 3 x 10
Seated back squeeze (squeeze shoulder blades) – 3 x 15
Wall angel holds – 3 x 20 sec
Table plank hold – 2 x 20 sec
25 min

FRIDAY – Lower Body B (Glutes & Hamstrings)
Build strength where fat loss happens most
Step-ups on low stair/box – 3 x 8/leg
Glute bridges (feet elevated if possible) – 3 x 12
Standing leg curls – 3 x 10/leg
Wall sit – 2 x 30 sec
March in place – 2 x 30 sec
25–30 min

SATURDAY – Full Body Mobility + Circuit Day
Light sweat, joint mobility, and muscle balance
Wall push-ups – 2 x 10
Chair squats – 2 x 10
Arm circles – 2 x 30 sec
Seated knee raises – 2 x 15
Glute bridge hold – 2 x 30 sec
Stretch: hamstrings, arms, chest – 5–7 minutes
30 min

SUNDAY – Recovery & Reset
Gentle walk (10–30 minutes)
Week 1: Just complete it
Week 2: Add 1–2 reps per exercise
Week 3: Add a set or slightly heavier objects
Week 4: Add time to holds (wall sit, plank), aim for better form

>>76304874
Do you already do some of these or are you just starting out?

>>76304717
>chocolate drink
stop buying any drinks with calories.
>I redeleted my characters a few days ago and left the discord again
You actually won by doing that. Even among video games, WoW is about the worst thing you can spend your time on. Other games at least work your mind in some way.
Now get a real hobby. Preferably one that burns calories. If you can't think of anything other than vidya, get a ddr mat, or get a VR headset and play beat saber or something.

>>76304882
One week tomorrow. I did all right so far. Day one I can't even squat, today I did 2x20 following this instruction on how to do it https://www.youtube.com/watch?v=aPYCiuiB4PA.
I also did wim hof breathing daily.

>>76304897
Good job so far then. It's a meme if you're going for weight loss but it's a start if you're already average weight and want to go for full-body athletics. Some of these are pretty low impact too, like marching in place and arm circles, and will feel like a waste of time very quickly. I won't tell you to cut it right away but I'll say that you should keep doing what works for you and consider dropping or replacing the stuff that doesn't work over time. If you're gunning for weight loss then you should shift to cardio most days instead and slowly add more of these when you can.

>>76304874
ask chatgpt to POST BODY

>>76304954
I ask for low impact because I am fat. 95kg. I'll add cardio. Any suggestion? I also do intermittent fasting. Starting weight was 98kg. Thanks anon.

>play asanti 600lb on loop
>zero apetite
>zero cravings
>just feel disgusted all day
mfw thx i guess

I've done my daily steps

>>76305074
I woke up to do them (its nearly 4am), but my left ankle still hurts from yesterday so I'm going to try to sleep a bit longer and hope it's feeling better when I get back up.

had a donut today, was tasty

>>76304458
>MORE THAN 50 POUNDS IN A MONTH
only way to do this is to fast. Eat nothing. take some vitamin gummies, drink a pack of electrolytes, and limit your intake to only water + coffee / tea and small amounts of milk.

You have to keep active or else you'll start losing muscle. If you're doing a prolonged fast (7+ days), don't do any lifting. Stick to cardio.

>>76303852
Dumbbells are totally fine desu, just make sure you have proper form

>>76305120
Stop posting food.

>>76305141
You'll always lose muscle on a fast, activity and resistance training will just slow the loss.

>>76305276
>You'll always lose muscle on a fast, activity and resistance training will just slow the loss.
It depends how long of a fast. For example I've been at a caloric deficit largely for the past year and done either intermittent fasting or OMAD mostly but still have put on more muscle mass as I've lost weight in total. Assuming everyone here is either Obese or significantly overweight and they okayish sleep the order or importance for preserving or even gaining muscle mass is Resistance Training>>>>getting at least 60ish grams of protein per day>>getting up to 1.5 grams of protein per pound per day.

30 minutes of kinda slow walking for more distance
or
30 minutes of fast walking for less distance

>>76304874
this is retarded
as expected of an ai

you are retarded
as expected of someone who uses ai

>>76303870
36" pants? I've been wearing those since I was 230+ lbs and I'm 6'1.

You can definitely fit in those now.

>>76305234
No it's okay I gave him the okay to keep posting food.

>>76305425
you are also a tard by telling tards that they are tards for asking question without you giving any solution. dumb tard.

>>76305561
you can use the hard r here newfag
and why would I bother especially if the retard couldn't be bothered to ask here and instead went to gAyI

>>76305420
What matters is heartrate, ideally you do something that puts you in zone2 for an hour.

>>76305570
>gAyI
you sound like a preditor, fag

>>76305590
oh you would know what they sound like wouldn't you

>>76305420
It doesn't make sense, if you walked for the same amount of time at a faster speed you'd cover more distance, not less.

I've lost 28.5 lbs in half a year and I'm not really feeling it. Probably because I've got 77 more to go.

>>76305639
You could have lost a lot more

Man I'm such an asshole. Had like 5 days where I was eating so well and felt like I made such progress, but I doomfed myself the last 2 nights and set myself back.
I wish I weighed myself during those 5 days so I could have seen the 2-3 lbs drop but I only checked this morning when I realized I put myself back to exactly where I was 2 weeks ago

>>76305714
If you lose weight too fast you end up with loose skin.

>>76305745
Meme lie

I was doing really good for 3 weeks and I'm not even that fat, like 15% bf trying to reach 10%, slipped on the diet on Tuesday and just got hit with extreme regret and depression, then binge ate on Wednesday again, what triggered it was probably just boredom but I was also doing a low carb diet with little to no sugar in it, yes it worked but I feel like there's only so much resilience the brain can afford to have, I'm also lifting 5-6x a week for almost 3 years now.
I guess my deficit was too high aswell I probably should take a more slow approach that doesn't make me feel like a zombie for the whole day.

>>76305754
post proof

>>76305745
>>76305754
You end up with loose skin either way but doing it slower gives it more time to shrink much possible (which it will still do in up to a year no matter how fast you do it)

>>76305425
Jokes on you, personal trainer will become obsolete real soon.
https://www.youtube.com/watch?v=JU1G4xgMT0s

I'm going through the steps to get zepbound.

Is this a good A/B full body split for a total beginner working out at home? I got most of it from an anon in a different, now dead, thread and added some pull and core exercises. I only have a pair of light dumbbells and some thin resistance bands, but I'm also really weak due to never having been physically active and a ham planet. I'm eating at a 500-600kcal deficit now with plenty of protein.
A:
1. Goblet squat
2. Dumbbell RDL
3. Overhead press
4. Resistance band / dumbbell chest press
5. Lateral dumbbell raises
6. Lying / seated leg raises
7. Incline plank
B:
1. Chair squats
2. Resistance band / dumbbell upright row
3. Resistance band / dumbbell bent-over row
4. Hammer / bicep curl
5. Resistance band overhead tricep extensions
6. Dead bug
7. Resistance band pull-aparts

>56kcal/9.3g per 100g
>can get daily protein macro off ~1000 kcal leaving another 1200-1500kcal for whatever else if I wanted to
Is this a good food item for dieting? I'm looking for food that has a high protein/calorie ratio so I don't accidentally bulk up while trying to intake protein.

>>76305825
56kcal/9.3g protein per 100g of yoghurt forgot to add

>>76305799
Based bodyhacker. Just make sure you hit your protein min.

>>76305825
Strained greek yogurt is incredibly good, yes. Skyr is pretty close too.
I certainly wouldn't recommend eating 1000 kcal worth of greek yogurt every day though.

>>76305436
I put on weight differently, I guess. Either way I’m excited, my body fat percentage is this close to being within “normal range”, and my waist is just two inches away from “overweight territory”.

>>76305141
>vitamin gummies
you do realize that vitamin supplements without sugar exist, right?

Fatty Contest
Lean Machine X
169.6 lbs

>>76305825
I eat about 300g of yogurt a day, I put it in my protein smoothie along with 3 scoops of whey powder and 250g of milk. The rest being various frozen fruits/berries, water, and ice.

Fellow former obese anons who reached a healthy weight, isn't it weird your body not being soft anymore?

Knees banging each other when your lay on your side, feeling your ribs, all the definition around your neck/shoulder area.

It's still all so new and weird to me.

Today I woke up 1.5 lbs heavier than yesterday '-'

>>76306028
admitedly ive never been that fat, but I had the reverse experience by being overweight for the first time in my life and having my thighs rub against each other with every step I take is very unpleasant.

>>76303946
listen fren you need to just stop eating.
just. stop. eating.
look I don't know about you but here's a bit of advice on how I dealt with my own problems (still dealing, I haven't "made it" yet either but I'm not making as many mistakes anymore):
>embrace the pain
see my problem was that I was too pussy to embrace the pain. I always wanted something to provide succor, whether it's cannabis or masturbation or sugar free this or that to help me deal with the hunger pangs and the cravings. you WILL feel hunger, it WILL be uncomfortable, but it WILL pass. you WILL experience cravings but you DON'T have to give into them. just accept it and prepare yourself mentally for it.
>are you sure this is what you want?
decide if being thin and all the benefits that come along with it are worth the pain you'll endure for the privilege of meeting that goal. I just talked about hunger and cravings; are you willing to deal with it? if not, then go on then. stuff your face. have the pizzas and candies and burgers, and all the things you enjoy that get you the dopamine hit you want so badly. who's stopping you? who cares? we're all going to die anyway, might as well enjoy it while you're here. if you have some external motivation (i.e. you're gonna lose your job because you're a fatty or something) then maybe that will provide enough impetus for you to do something about it.
>set realistic goals, but don't cry if you don't meet them
see, if you want to do a 14 day fast, but all you've ever done is 3 days at most, then you're biting off more than you can chew. start smaller and work your way up. do rolling 48s back to back and see how that works for you. if that's too hard then do rolling 36s. if you can't even consistently go without food for 16 hours, then you need to start as small as possible. hell, do rolling 12s until you get comfortable with not eating. if you fail, then dust yourself off and try again. back to the drawing board. NEVER BE GAME OVER.

I consume empty 1000kcal+ daily from wine and beer. Weight loss would be much easier since I work a demanding job and the food part of my diet is in check.

I lost weight today.

>>76306168
>fren
kys faggot

>>76306399
>triggered by bein a fren
kek eat my asshole niggerfaggot.

>>76304834
I disagree with this actually. Filling snacks are more effective than meals to me. My day is more of a series of snacks. I rarely feel completely full but I also rarely feel hungry.
>9:00 AM: protein bar, pack of raspberries or an apple (270 calories)
>12:00 PM: hard boiled egg and Greek yogurt (160 calories)
>2:00 PM: popcorn and almonds (150 calories)
>4:00 PM: another protein bar (180 calories)
>6:00 PM: prepped meal (430 calories)
>9:00 PM: salmon and broccoli (340 calories)
Total is 1,530 calories.

>>76302038
Wtf were you eating during those days.

>finally got an appointment for my binge eating
>it's 8 months away
kill me

>>76306542
Just stop

I think I'm just gonna roid, losing weight as a natty is brutal, seeing all ur hard earned muscle wither away even if you are eating a shit load of protein is mental, being skinny without muscle also looks disgusting, I don't drink, I don't go out, yet it's so fucking hard to reach 10% bf, meanwhile my roider friends are doing whatever the fuck they want, going out, eating garbage while keeping their muscles and leanness but it doesn't matter for them because their metabolism is of a superhuman with the drugs.
No wonder people do Test + GLP-1 now, that shit is a lifehack and the humanity is too advanced now for us to suffer thru primeval ways of reaching our goals, this gay world doesn't reward good people, it rewards people who cheat are evil, and I don't blame them, this world isn't supposed to be fair, so I'll just break the rules from now on.

>>76306567
>seeing all ur hard earned muscle wither away even if you are eating a shit load of protein is mental
doesn't happen if you do it right

you are a weak and retarded faggot and deserve what's coming to you

So how long would lifting at maintenance with adequate protein take to go from skinny fat(sub 25 BMI) to just normal skinny?

2-3 months?

Go workout, don't skip.(No excuse)
Wagmi

>>76306594
2-3 years

>>76306582
No natties look big and lean, that is a fact. I'll wait for you to post ur lean and big natty body you gay nigger

>>76306564
i can't

>>76306683
never said they did retard

>>76306660
I've seen people get pretty big in a year, that is bullshit.

Just wondering honestly.

Just learned one pound of subcutaneous fat takes up a pint of space (or one kilogram takes up 1.1 liters). That seems enormous for some reason. I doubt the fat still covering my abs could fill a pint.

>>76306715
you're right it takes 5 years actually


you stupid nigger everybody and every body is different and there is no telling how long vague terms and descriptions will take to achieve
just go and lift

>>76306567
>so I'll just break the rules
there is no rule that you can't use test and glp-1, those rules are all in your head.
I just don't use those things because I'm worried about side effects.

I've been stuck in the 240-250 range for so fucking long and it's driving me insane

>>76306807
Eat less

youtube algo pushed a video about ''100 burpees a day for a month challenge''.
>''first day you'll actually do it is on day 14''
oh okay i didn't realize these challenges it's expected that you don't actually do it

Fatty Contest
TheThrongler
66.6kg

Since there is stuff for skinmaxxing in the sticky. What are all of you doing for calluses. I want to feel some titties at some point on a person who doesn't like it rough.

>>76306690
substitute. I give you permission to eat all the carrots, peas and peppers you want. Use all the dip you want as long as the fat content is less than 3g per 2 teaspoon.

Binge away my friend. Start kicking out the legs of the things that are supporting this behavior. One of those things is habit.

I’ve been eating max 2000 calories and doing a lot of cardio and my weight has been fluctuating all over the map. I consistently hit 227 last week and I’m hovering around 228 this week. It makes no sense.

>eating more
Measuring everything with scales and spoons.

>water weight
Possible but doesn’t explain the consistency last week or the relative gain this week.

>sleep
This could be a lot better so I think this is part of the equation

>>76306852
You're eating more than you claim, yes you are, yes you are cope.

>>76306852
it's water weight
depite being in a deficit i gained 4 lbs and then lost 5 lbs in a week. it has no rhyme or reason.

>>76303852
You can get literally anywhere with a bench and dumbbells. Look up Hevy and it'll throw routines at you for that equipment exactly.

all of the struggles of this year come down to this weekend. first days at the beach. went from 255 to 228 so i don’t look like a big monster with my shirt off. wish i was down another 10 lbs, but i can live with it

>started doing some casual home lifting
>3 times a week for about an hour, currently at 15lb dumbbells
>already feeling better and more flexible
i really should've done this sooner instead of wasting hundreds on a gym membership i never use

>>76306858
Even if I was, it doesn’t explain a 1 pound gain you giga nig

>>76306866
Yeah I’m going to dial down the jam in my post-run pbj this week and see how that influences things but it’s pretty demoralizing given the amount of work I’ve been putting in

>>76306881
>228 so i don’t look like a big monster with my shirt off
height? ffmi?

Is there something with MFP's barcode scanner that doesn't try to jew me at every turn?

>>76306892
6’3”, i used the navy bf calc and then did an from calc that says 21.9

>>76306911
lmao

>>76306881
nice work anon. The best part is when you move your gut won't jiggle as much. Clothing hides a bunch of shit you don't think about until you are less clothed.

Have a good time and remember the sunscreen. Farmer tans highlight those areas that we try to not think about.

>>76306904
no, but LoseIt at least has a much better UI

>>76306904
https://f-droid.org/packages/com.flasskamp.energize/

NOTHING tastes as good as being lean feels

>>76306481
fast food lots of soda and several full sized chocolate bars and easy to cook slop like pizza rolls, corn dogs, cereal, and canned chili back to back
This morning my weight is actually back down to where it was before so I guess it wasn't as bad as I thought tho.

>>76307097
What about Oreos?

>>76306567
>doing whatever the fuck they want, going out, eating garbage
COPE. the day you hang out with them is probably the day they feast

>>76307105
hyperprocessed sugarslop was never good to begin with

>>76306567
You're gonna do all that and still be small and still be fat because even on drugs it requires more work than you are willing to put in.

>>76307105
slopreos fucking suck

FattyContest
ChrigUwU
103.7kg

>>76307103
koishi my beloved

So, what are the absolute best exercises for abs/stomach?

Mine are probably my most underdeveloped muscle, and even though I got 20 more pounds to lose with how little abdominal muscle I have, I'll still probably have a gut.

Any tips in general appreciated, getting some Optimal Nutrition Whey from Costco and joining the gym next week.

This is a semi new pic, Ive lost 5 pounds since but it's hardly noticeable.

>>76307216
>So, what are the absolute best exercises for abs/stomach?
diet

you fatass

>>76307216
fork put downs

>>76307241
>>76307254

I was 266 pounds December 5th and am 171 now.

I've lost 95 pounds in 6-7 months.

>>76307275
You haven't

>>76307216
Just keep losing the weight, 20lb may be an underestimate based on your height, but you've done good keep going.

>>76307279
Yes I have. No old body pics sadly.

>>76307286
5'10 and 171 pounds. I think 150 is a good lean weight?

>>76307097
I can’t fucking wait. Only a month or so away. Also ironically cutting makes everything taste better. I had to stop buying gummy vitamin D because they tasted too good.

>>76307299
noice

>>76307299
Could be. I'm aiming for 10-12% body fat.

hey fellas. just wanted someone to give me input.

I am 5'8, started at 252 lbs.
It has been about 2 months and I am down -35 lbs to 217 lbs.

I have honestly been starving myself a lot, but only eating clean non-processed foods for the last month.

I been thinking that maybe when I get to 200 or 190 or something I switch my diet up a bit to a lot higher protein levels and start hitting the gym a lot. does this sound like a good idea?

I am really just trying to cut down on weight so I don't look so fucking disgusting and though I don't feel 200 or 190 is going to be where I want to end, it does seem like I would be a lot smaller and fit in a lot of my older clothes. lmk what you fellas think.

>>76307332
Sure does, and yeah you'll still have a way to go at 190

>>76305825
Zero Fat Greek Yogurt is great, so is Skyr which someone else mentioned. Low Fat cottage cheese is also pretty good which has about 13g of protein per 90 calorie serving which is a 1/2 cup. Boneless skinless chicken breast is great and eaten by bodybuilders all over for a reason. Pork tenderloin and loin are also decent as well.

>>76307332
>I been thinking that maybe when I get to 200 or 190 or something I switch my diet up a bit to a lot higher protein levels and start hitting the gym a lot. does this sound like a good idea?
You can already start working out at home if you don't have a gym membership yet, even bodyweight stuff can make a noticeable difference over time, especially if you're untrained, and give you a headstart for when you do start gymcelling. You don't necessarily need to go that hard on the protein either, considering on average you're putting on mere grams of muscle per day when you're exercising
also -35 lbs in 2 months is crazy, gz on that

>>76301367 (OP)
I am considering losing weight by intermittent fasting, with two full-fast days. Is this too much?

>>76307458
it's a waste of time because you will just regain all the weight again after having learned nothing. you need to learn what a reasonable amount of food is, and be prepared to keep that for the rest of your life.

>>76307469
you can keep up intermittent fasting for the rest of your life

>>76307344
word. yeah i wonder if im being too aggressive. i just want to get the boring part out of the way and get dopamine spikes from quick progress.

>>76307389
thank you! i have an apartment gym ive been going to and just mainly been doing walking (i have a foot injury im still recovering from and need to rehabilitate). but ive been considering just doing some light weight exercises. i did go to the gym for a few months off and on a few years back, but i don't think i made a ton of progress when i was doing it due to inconsistency and shit diet.

Fastards are all ngmi

>>76307458
Two full days is overkill.
Just following a strict diet is enough to lose 2 pounds a week, so I think you'll find it hard to commit to fasting even for one day, unless you binge really hard and need to recover.

>>76307521
you're ngmi with that attitude

>>76307523
I'm making it as a cico king.

>>76307545
Cico is law

>>76307547
Technically Fasting is CICO

>>76307555
Yeah but you won't fast on and off your whole life. Eating in a regular fashion multiple meals a day of controlled portions teaches you to eat like the skinny person you aspire to be and you'll keep that knowledge with you once you reach your goal which was the point of the other anon I believe.

>>76307565
I fast in between my meals

>>76307580
Technically all the time you spend not eating is fasting, so unless you're on a constant drip feed you're fasting most of the day.

I bet you're fasting right now.

>>76307299
Looking good king
keep it up

>>76307594
>unless you're on a constant drip feed
That's the thing, I'm DRIPPED all day

>>76307565
I agree on extended fasts, but something like OMAD or intermittent fasting is doable long-term

Hey you. Yes you. Put that snack down fatty.

>>76307299
95lbs in ~28 weeks is a heroic effort, obviously don't stop now if you have the moment but realize that at some point you may need a break to recalibrate.
5'10 150lbs is a decent target, but unfortunately you may have a lot of loose skin, google/reddit for advice (there are creams you can get to help, start them ASAP) but you may need surgery to get rid of it. You look young though so maybe some fasting + years will help out as well.
>ab workouts
The answer is the hanging leg raise, cable crunch, and those ab crunch machines that boomers love. But again your loose skin is likely going to be a problem, not a lack of ab muscles.
GLHF

>>76307599
I appreciate it a lot, anon thank you.

>>76307705
Yeah I went nuclear, 30k steps a day and 1500 calories. I could not stand myself, I got 20 more pounds to lose and will not slack. Also gotta lift.

I actually accidentally ended up doing 8:16 fasting because I eat most of my calories early lmao.

I take collagen peptides, get Vitamin C, and use retinol cream. 95 pounds lost and no loose skin so far.

I'm not so ignorant I expect no loose skin, but judging by my current status, I imagine at worst it'll minor enough to fill in with muscle eventually. Or maybe a mini tucks at absolute worst.

Thanks for the advice and encouragement, means a lot.

kinda annoys me when I eat like shit for 4 days and only put on 1lb. Probably could have had a good weigh in this week had I been able to control myself.

>>76307332
>t. Similar height and starting weight
I would consider focusing on establishing proper long term eating habits, starving yourself will land you in the yo-yo cycle. Youve made good progress, recalculate your bmr/tdee and commit to a reasonable deficit that allows you to lose weight while having the energy to be more active.

>>76307830
Grow up

How do you guys build up the discipline if you completely lack it? I can get motivation easy but once that fades I find it very hard to stick with. I am sick of being a disgusting fat fuck, but genuinely don't know where to even start with building up discipline

Trying to make an irish stew today with a can of Guinness I was gifted. Surely I cant really fuck it up, but we will see.

>>76301367 (OP)
I got food poisoning. Skinny Summer here I come

>>76307873
yeah thats kind of the goal is to do that. being incredibly restrictive is part of the reason ive been successful but also makes me fearful of when i do decide to eat more than once a day. but part of my game plan has been just forcing myself to only eat what i cook at home. if i transition and plan accordingly i should be able to succeed. plus cooking is actually pretty fun.

how do you guys prevent joint pain when calorie deficient?

my trainer said to count calories so you're never too drained and risk injury I should probably listen.

>>76308104
Wut

Hi guys.
I'm an office worker that lives in the city.
I'm 5'9" and at my last physical (like 3 years ago) I was 380lbs. My friends say I look a bit smaller since then so I'm not 100% sure on my current weight.
We have a gym in the building that I've never gone to.
How should a salaryman at my size get started?

>eat protein oatmeal
>hungry in a couple hours

>eat a white bread sandwich with lots of spicy mayo sauce
>full for 8 hours
Why

>>76308104
I don't know what joint pain would have to do with being calorie deficient.

But yeah counting calories to make sure you have enough, following a regimen is effective in a weight loss plan.

>>76308133
You're lying

>>76308132
Just focus on diet. Eat 2000kcals a day and no more and thr weight will fall off at your size.

>>76308132
Read the OP

When it comes to lifting what is optimal routine for a home gym without anything besides dumbells a barbell and a bench?

>>76308137
I'm not, but I figured out why. I'm using an overnight oat brand that is basically just like instant oats. It makes digestion way faster and spikes my blood sugar.

>>76308157
this is /fat/

>>76308162
Isnt this /fit/? I would think having a good lifting plan could help with getting into a better shape

Fatty Contest
LivingGod
73.5kg

oil spritzers are a god send, can use only 1-2g of olive oil with lots of sprays.

>>76308104
Use collagen supplement, its a good idea anyways if you dont eat much cartilage
If you have joint pain while supplementing its not the diets fault

>>76308168
Yeah, I just don't know that there's any particular workout plan that would be tailored to losing weight. Generally all there is to be said is that exercise spends calories and the bigger the muscles you have the more calories you burn daily.

I'll let others chime in if such a precise tailored plan even exists.

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

>>76308132
start by weighing yourself
then read the OP
then stick to a deficit
and rememberu to neva givu appu

Fatty Contest
IhaveAids
293lbs
5'7"

Hello /fat/ i don't know where to ask this question and this seemed like the most appropriate place so i'll ask here.

i'm 6'5 and weigh 287 pounds but i like beer too much to want to cut it, but i don't want to keep being flabby so i figured i'd try and go for a "bear mode" physique around 20-25% body fat so i can still eat a good amount while having a drink but i'd at least be muscular and healthy, while i do love beer and drink it often i don't drink it to get drunk, i'll usually have it with a meal or i'll crack open a can after work and relax as to mitigate damage to my liver.

what workout plan should i do to achieve this?
for reference i used to weigh 360 but i've plateaued at around 280-290 cause of my habits, i figure at this point instead of continuing this route i might as well be a bear.

thank you in advance for any tips or references that you guys decide to share.

>>76308266
you need to make the room in your deficit by running a tight deficit and doing cardio
alcohol is quite calorically dense plus it reduces your inhibitions whichll make you give in to cravings

>>76308266
I'm 6'4 and still over 20% bodyfat at 210, so you still need a lot of cutting to do that workouts won't fix. But don't count yourself out of being thin, the desire becomes stronger as you get closer to the finish line

>>76308008
Self discipline is something you train over time by making good choices. Every time you do something you don't want to do, or don't do something you want to do, is improving self discipline.
The easiest thing you can do though is remove temptations. Get rid of any snacks in your house. When you go grocery shopping don't buy crap. Delete ubereats or stop going to fast food places. Learn how to enjoy food that is both filling and lower in calories, instead of foods that are non-filling and high in calories.

NEW: >>76308342 >>76308342 >>76308342

>>76308318
Seems pretty simple, don't know why I thought it would be more complicated thanks for the help man

>>76307801
Any loose skin? That’s a very fast rate