>Who is /fat/ for?
For gluttonous geese 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: >>76308342

>>76314766 (OP)
Fess up /fat/, how did (You) get so fat without catching it earlier, before it became as big of a problem as it is now? I'll start.
I just gave up on myself. Really saw no reason to work on myself in any way including eating healthy, and the slop filled some of the void inside. Not much changed in other regards, but something broke inside when I saw my new peak weight of 260 lbs. Trying to slim down now, even though it still feels pointless. Stubbornness and spite make for a surprisingly potent fuel mix. 30 lbs down, 60 more to go.

> be me in my teens
> close to 100kg (about 200 pounds)
> decide I need to get my shit together
> restrict calories, do sports every day for at least one hour
> drop from 100 to 60 in less than 8 months (first 4 months I lost like 10kg, then another 30)
> super happy at ""my achievement""
> recently find out my weight loss back then was very likely due to thyroid problems that I developed around the same time that only recently got diagnosed
I am a phony
a big fat phony

>>76314870
You know what, we take those.

leave abusive childhood home - 335 lbs
get gf - 142lbs
leave gf - 288 lbs
3 months ago - 286
now - 252

Honestly wondering if I should let another woman touch my dick.

>>76314883
second

>>76314836
This was a while ago, but I was in college and had always had a shitty body and unhealthy eating habits. Parents always encouraged me to snack and "eat until I'm full". I was in my most stressful semester I've ever had and was eating an entire frozen pizza once a day, if not two. I usually fluctuated around 200 lbs but had ballooned up to 220 within a few months.

I tried to take a selfie for facebook and just kinda stared at my own face for a while. I looked awful. Fat cheeks, sunken eyes, my body looked terrible. Started dieting that summer and lost 25 lbs. still not fit, but way better.

>>76314836
>I just gave up on myself. Really saw no reason to work on myself in any way including eating healthy, and the slop filled some of the void inside
similar for me. Have been suicidal basically my whole life, including now. I always thought "it doesn't matter, I'll be dead in a few months anyway" but never actually pulled the trigger.

>>76314870
100kg is actually about 220 lbs

Anybody dieting for unconventional reasons?

Like dieting so you can perform better at your physical job or dieting for your country in case you get drafted to fight a war so you can perform.

Fatty Contest
TheThrongler
65.5kg

The weekend slop cravings are coming thru... But I shall not fail, I will defeat the voices in my head...

>>76314909
I think about strength level a lot. It rates you a lot lower if you are heavier. Before I realized it and fixed my weight I was intermediate in 5 (not fat guy) exercises. Now, 1.

>>76314909
One of the bigger reasons is that I like to take long hot baths and read on my kindle. Finally decided that I needed to take up less space in the tub in April, have since lost 5 inches on my waist/stomach.

>>76314836
Been fighting my weight since I was a kid
-free reign to eat whatever I wanted as a kid, was a shredded kid till puberty hit
-health tanked in middleschool, became computer weeaboo weird kid nerd
-kind of get my shit together in highschool, do low carb
-bad shit happens fall off the wagon
-spend a decade just grinding being a workaholic and not quite an alcoholic yet. Giving 110% at my job but coming home from work and just sitting.
- just had my 30th birthday and am starting to feel it
- think to myself "ive havent looked normal since i was a little kid why dont i just spend the next year on the treadmill and we'll see what happens"
-for context im 5'4, 205lbs (was 230 at my heaviest)with a bmi of 35% i should have been shot with an elephant gun a long time ago

Got a fitbit last week and im using it pretty religously anyone else use it or have thoughts on it?

>Saturday night
>Still fat and alone
How we all doing?

>>76314889
Ah, another anon with a bad family.

People like us are love starved and struggle to live for ourselves, we often project this onto our partners.

We're traumatized, and the only solutions are years of therapy with back breaking soul crushing effort into self improvement or find a partner that won't leave us.

Fatty contest
Sub100
114.1kg
>>76314836
My downfall was not bothering to do a daily weigh in to check myself on the scales and without that encouragement things get out of hand pretty quick.

>>76315036
its rough, anon, everytime I binge and say fuck to my diet is on the weekends
>start thinking about all the fun people are having outside while im starving myself
>end up giving up and eating slop

so hungry... dare I make some popcorn tonite?

>>76315036
>lose weight
>go outside
>look better than most men on the street
>i'm alone but most of the people on the street are couples
>even fat ugly bastards walk around hugging cute girls
>hey they love them for what they are
>maybe my weight loss wasn't needed, i just need to be myself
>realise that NO ONE has ever loved me (and probably never will)
thinking of killing myself honestly, this plane of existence is pure torture

>>76315222

>>76315229
>See good looking milf in super market
>She's always with some obese slob
WHY, WHAT DOES HE HAVE THAT I DON'T AHHHHHHHHHHHHHHHH

I want to binge so fucking bad bros.........

>>76315288
same

>>76315294
Why did you post this? Stupid faggot

>>76315299
Suck a dick troon

>>76315301
kys tranny

>>76315304
>tranny
how original

>>76315308
t. tranny

>>76315311
>seething

>>76315288
>>76315289

>>76315294
>>76315301
>>76315308
>>76315321
You are beyond pathetic

>down exactly 100 lbs today
>log weight into fitbit app
>SW:256 CW:156
>pic related
ts pmo :T

>>76314836
I fell for the bulking and >just eat more meme. I did get my lifts up but once I get down to 11% body fat I’m never gaining anything more than a half pound a week ever again.

>>76315324

>>76315301
How does his hand jump to the sign and back so fast?

>>76314909
>or dieting for your country in case you get drafted to fight a war so you can perform.
zogbot recruiter kys

>>76314946
Havent had a fitbit in ages, i have a garmin that i like quite a bit for running and hiking. Theyre nice to help track things but not a necessity.

>>76315340
Nice work anon

>>76315340
99.9 is a more beautiful number than 100 imo
btw that's my SW too, how do you look at 156? if you don't mind me asking

i'm so fucked i can't even binge on unhealthy shit when i feel bad anymore, what else i can do?

Hi niggas
I've been overweight since I was 12 and obese since I was 16, and now that I'm almost 23 i'm honestly, truly sick of it. It has ruined my life in too many ways.

In 2023 I had lost 10 kg, with another 15 left to go. Sadly, I got a very bad injury that needed surgey and left me walking with crutches for months. I was already in a very bad situation, mentally speaking, and I let myself go way more than I ever have in my life. I gained 18 kgs in about 8 months.
Despite this, I recovered very quickly, especially considering my weight.

I started trying (again) to lose weight about a year ago, and so far I've lost about 6 kgs, which makes me slightly fatter than I was before my previous weight loss attempt.
I don't have a lot of issues with exercising: I go to the gym 3-4 times a week, and also do Cardio (45 mins on a cyclette, with an average speed of about 19 km/h and moderate resistance) another 3-4 times a week. I'm a bit stronger than I was before the injury, so things have been going well on that front.

The issue is eating: I just can't manage to make it work as I wish. I eat a lot of protein, especially white meat and fish, but I have a tendecy to binge-eat, especially high-sugar stuff. I might sit down with the intention of eating a pretty normal meal, but often I end up eating a lot of other stuff in addition to it. I do eat vegetables, but I should probably eat a bit more of them. I live with my parents (Living in my country will do that to you), so I can't control everything that enters my house, and sometimes I just buy the wrong things myself. Neither Mom or Dad are fat in any way, only me and, to a much lesser extent, my sister. I've basically never met anybody my age that was as fat as me. All my friends are more or less in shape. I drink enough water. In the days when I excercise, I easily exceed 3 liters.

Do you have any tips on eating? How to manage it better, what to eat in order to feel more satiated, etc.

>>76315229
>>76315036
weight loss was always supposed to be just the first step
now you can go out and do things you enjoy without being the fat guy who looks ridiculous

>>76315432
uhh idk any tips to feel more satiated, I eat whatever is on my plate once a day, with reduced portion sizes, served only once
but I guess if you really go to the gym that often then you might need a bit more energy to not fall apart (I barely move all day)

niggas told me fasting was a meme because yoyo effect. nigga i cut my calories in half for a month, lost 10 pounds, went back to eating my net zero calorie amount and my weight stayed the same?

>>76315432
>>76315454
Why do you spam niggas in every post you make child?

>>76314766 (OP)
>only lost half a pound this week
Not enough bros.

>>76315402
>99.9 is a more beautiful number than 100 imo
t. don bradman

>>76315449
In the last 2 weeks I've been excercisin less, 'cause it's exam season, but usually I do go to the gym that often.

I seriously cannot fathom being able to do that, just eating whatever's on your plate, I mean. Maybe it's because I've always ate in-between meals (doing it less nowadays), but restraining myself takes up an absurd amount of willpower, and still leaves me unsatisfied.

>>76315460
It's a different anon. This is an edgy website for losers, 2 similar people can come up withe same stupid opener

>>76315432
Stop buying sugary stuff. It's like trying to get a crack addict to stop doing crack when he has a stash in his drawer. If you need to snack then there's some alternatives you can find.
And eat slower + portion your food. I always use a small bowl or plate so that I don't overload it with food. If you're still hungry after 10 or so minutes of eating then you're actually starving and not just craving more food.
Drink more coffee(decaf if you don't want caffeine)and tea. If I'm hungry I'll sometimes drink coffee instead and the feeling will go away for a few hours.

>khv at 32 with loose skin from dropping 180lbs
is it over bros?

>>76315488
Yeah, same for me.

>>76315485
>Stop buying sugary stuff.
Unironically hard af. It's like trying to quit crack when every store sells it at cheap prices. I can restrain myself, but not always. I'll try to get better of course.

>And eat slower + portion your food
I do tend to eat pretty quickly, I'll keep it in mind.
About the portions thing, I too usually have just a bowl or plate. I can see why having less food in front of you while eating slower might help, thanks a lot.

>Drink more coffee(decaf if you don't want caffeine)and tea.
I almost never drink coffee (I hate it), but tea's fine. Thanks for the advice.

>>76315488
>>76315499
if you don't try it will for sure be over

>>76315500
>It's like trying to quit crack when every store sells it at cheap prices
There's some rules I used to follow that helped me which are
>never go to the grocery store while hungry
>try to go right after workouts where your mood and energy levels are at its highest
>go in with a shopping list and get out quickly

>>76315488
Don't care anymore. Women are trash and I'm not losing it for them.

Fatty Contest
CaptainPlanet
137.9kg

Finished my 1 week water fast. I feel great. I have vitamin electrolyte etc supplements ready so i think i will just continur the fast. Its probably ambitious but i think i can burn 100k calories if i do this fir a month

>>76315515
Ngmi

>>76315508
Thanks. I don't like shopping, I always go there with a list and the intents of getting it over wit as quickly as possible, but grocery stores are litterally built to make you buy more stuff than you need, and sometimes I get distracted.
Going there after workouts is genious, thank you.

>>76314909
I want to build muscles so I can eat more without getting fat

>>76315520
np, I used to buy an entire grocery bag full of sweets or chips and go through them in days. Now I've completely gotten rid of my addiction. I still eat them, but I don't binge, and I prefer real food.

>>76314836
Food just became the answer to everything. Sad? Eat. Happy? Eat. Stressed? Eat.

I used to be bulimic but now I just overeat and binge eat. I wish I could just stop and eat clean whole foods. Sometimes I can say no to ultra processed foods for a week or two, but once I get a taste of it again it starts the cycle all over. I think part of it too is that I don't know how to cook so take-out and frozen food is really all I eat. Any advice is appreciated, especially from ex-bingers.

Tomorrow I will binge and then Monday I will cry

I moved out of the old place. My ex insisted that I not throw good clothes out just in case I lost the fat. Fast forward 7 years and I am unpacking the literal garbage she forced upon me. The underwear I am wearing is a little tight, but isn't stretching uncontrollably. I might have a fresh 7 year old wardrobe soon.

>>76315508
>try to go right after workouts where your mood and energy levels are at its highest
Post workout I am the hungriest with the lowest energy. No hate, just really weird to me that is your thing. Sounds awesome actually.

>>76315511
double dubs checked, keep moving forward my man

>>76315321
I dunno, but pizza has been one of my go to foods during my diet.
Cauliflower bottom pizza with low fat cheese and 500 grams of shoarma on top and on the side for a bit less than 1400 calories and 136 grams of protein.

>>76315558
>1400kcals
Lmao

>>76315551
>Post workout I am the hungriest with the lowest energy
Yeah some days I feel like this too. I love a good post workout meal. But I make better choices, probably because I don't want my workout to go to waste.

>>76315559
I mean it's with 500 grams of meat total as topping and a side.
Without the meat as a side it would be 1071 kcal.

>>76315578
Pizza is actually good food, but only if it's not an American-tier extremely tall, soaked in grease and with bullshit condiments piece of garbage.

A homemade pizza with well levitated dough, that's relatively thin and has good quality Mozzarella, Tomato sauce, a few grams of oil and a small sprinkle of grated parmesan is a wonderful meal. Sadly it's got no protein, so if you're trying to lose weight you shouldn't be eating it often, but once a fortnight or so it's perfect.

>got the abs
>still alone on a saturday night binge eating on instant ramen
/fat/ lied to me

>>76315627
>instant ramen
epic

>>76315627
I'd suck your dick tight now if you asked me.

(Seriously though, you can get it, man. Put yourself out there)

Fatty Contest
BeefyWeiner
187.25lb
5'9"

I ate a full 200g bag of chips after doing 2 hours of cardio. Feels shitty but I can still be at my 600 calorie deficit for the day, so its not the worst thing in the world

Got 20 more pounds to lose to reach 150 pounds at 5'10.

No loose skin yet, but I've lost 96 pounds so far, can I still gain significant loose skin for these last 20 pounds you think?

Am I probably gonna be fine with no surgery as long as I build muscle?

>>76315613
I use a cauliflower bottom with 15 grams of protein and the meat I use as topping is 130 kcal/20 grams of protein per 100 grams which is as lean as you're gonna get as without resorting to skinless chicken breast.
Use like 50-75 grams of low fat dutch cheese which has 277/29 grams of protein per 100 grams.
So I end up having atleast 130 grams of protein with each pizza + leftover meat as side dish.
I need atleast 160-180 grams of protein to maintain muscle mass even at my goal weight and my sedentary tdee would be 2200 at my goal weight as well so the macros are pretty decent for me atleast all thing considered.

>three weeks ago
>Ate at or slightly more than my calorie allotment
>Did cardio
>Lifted
>Lost 3 pounds

>This week
Ate LESS than my daily calorie allotment
>Did MORE cardio
>Lifted
>did not lose any weight

What gives?

this calorie goal seems familiar

If my calorie target ever gets lower than 1800, I'll just not continue. Life is unlivable with that little

3 months steady weight loss not a single inch of it lost from my waist

this is very demoralising

>>76315799
You're joking right?
Just lose more, what point does waist measurement have for someone who can lose weight for 3 months and still be fat as fuck? Waist size is the least of your concerns

>>76315799
Obvious fat locations will be some of the last to go. First to go will be in weird and unexpected places

>>76315402
I look weird...
https://unsee cc/album#tyyOd1SCaSTR

finna gonna sleep early so I scarf down some bussin argentine rolls that is going to go bad soon frfr

>>76315657
>cooked a pound of ground turkey
>ate half
>calculated my daily calories
>eating the other half would put me over my limit by at least 300 calories
>can't save it
>throw it in the trash
my mom would be so disappointed in me for wasting food. some of my deeply ingrained mental patterns are insane and need to change.

>>76315695
There's some voodoo that happens with the scale, but as long as you're on the program you're most likely losing fat. There's some theories that the body will adjust water and shit to keep you at the same weight until it can't anymore and scale shows you lose like 3-5 pounds in a day and crap like that. I've personally seen my weight loss on a great trajectory for a month, then suddenly it's totally flat and slightly up for 3 weeks. Then one day boom down 5 pounds in a day right where I ought to be if you continue the prior trajectory, and then that same trajectory continued for next month.

>>76314836
I was a fatty since I was a kid, but I lost all of it when I gained an interest in running and lifting.
Though, I entered a depression phase, and I gave up on everything.
I am still not recovered from it, but exercise, and being fit is one of the only thing that I look forward in life, so that helps with losing weight right now.

I don't really want to do keto but I'd like to do a low carb diet. If I'm not eating enough carbs(like less than 100g) but also not getting a lot of fat in my diet, am I just going to have shit energy all day? I just hate how carbs make me feel fucking hungry afterwards.

>>76315542
ngmi

>>76315980
Carbs begat more carbs for me too, they're dangerous and I avoid them when I can. I drink a a zero calorie monster for energy instead. When I eat carbs for energy my chances of fucking up and binging increase dramatically. Food is all I think about the rest of the day. Its infuriating.

>>76315980
I tried keto, I think it's dick and ass, makes me tired as hell. But also if I eat serious carbs I get fucked up.

What I do is stick to fruit and some more complex fucked up carbs which don't screw me up in the same way. Fruit, lentils (you just saute a mirepoix for 10 minutes, add stock, spices, dry lentils, simmer for 35 minutes and it's good), and then also this swedish crisp bread stuff that's made from rye or multi grain stuff, but not too much and just with the lentils. Then I eat eggs with tomatoes with no carbs and just grilled chicken with ketchup, so some carbs there but not a lot to fuck me up, and the protein makes me full very quick.

>>76314909
To perform saido chesto

>>76315932
I've wasted a lot of food in the past 4 months of doing this weight loss. I buy food, cook food but there's always leftovers and after 4-5 days the leftovers of other days just keep piling on until its not good to eat anymore

The worst thing is fruits and salads, I cut up some fruit and try to eat them but after 2 days they just go stale

>>76315980
Thats crazy, when I eat something I always have a craving for carbs after
But if I eat some straight up sugar either maple syrup, refined sugar or fruits it just goes away and I wont be hungry

My parents think I'm going to kill myself with my carnivore diet
but I feel great and Im losing weight by doing nothing

>>76316050
>"carnivore diet"
>look inside
>CICO
mm yes keep on doing "nothing" fatty

>>76316030
For fruit I just eat a fuck ton of watermelon and mandarins, also apples and bananas. I can't be assed to make a fruit salad like I'm a housewife whose husband beats her.

Also for cooking, don't get too fucked up cooking a whole menagerie of courses. I make one pot of lentil soup and I eat it for 5 days until it's gone and that's it, very easy I just warm up in a pan over heat for 3 minutes. Then grilled chicken I cook 1.5 pounds raw of breasts already thinly sliced and it lasts me three days, I just warm up in the toaster oven. So I cook 2 batches of grilled chicken a week and 1 pot of lentil soup, very easy. Then just eggs, fresh mozz, and tomatoes in the morning every day and that's full week of home cooked food.

>>76316059
>>"carnivore diet"
>>look inside

>no carbs means lower insulin spikes which means your body can access stored fat easily
>24/7 in ketosis so your body is already adapted to using fat for fuel
>high protein meaning you're satiated for longer and don't feel like shit even if you go 14-16 hours between meals
>high saturated fat content means higher testosterone which helps with weight loss and muscle growth

>>76315627
What was your ab routine

>>76316096
>>anon shilling keto in 2025
>>look inside
>fundamental misunderstanding of everything he is parroting from a quack doctor on an obscure right wing podcast

>>76316147
Fork put-down x failure

>>76316156
>>anon pretending to be a nutrition expert
>>look inside
>can't refute a single argument presented

>>76316096
just cico actually, and arguably the harder version of cico considering even the literal CARNIVORE DOCTOR had to get off it

>>76316199
I'm not refuting shit coz idgaf if you stay fat and waste your time

>>76316202
1. He's not a great example because he a) lasted 1.5 years, b) only got off because he was having electrolyte problems and aches, and c) already had pre existing health conditions
2. His diet is still 80% meat with the other 20% being veggies
3. carnivore is a much easier version of cico because high protein = high satiation = you're less hungry all the time

>>76316220
>3. carnivore is a much easier version of cico because high protein = high satiation = you're less hungry all the time
you can have a high protein low fat diet
which has been the gold standard for people losing weight as carbs help fuel your workouts better than fats

>>76316226
yes, yet basically everyone that has ever done high protein low fat has reported feeling like shit during a cut

>>76316147
I do abs everyday but rotate between upper/lower/obliques.
>monday upper
>abs machine crunch
>decline crunch on bench

>tuesday side/obliques
>abs machine crunch but side abs/obliques
>bicycle crunch

>wednesday lower
>leg raises on captain's chair
>dragonflag on decline bench, you probably won't be able to do this one so just do it on the ground holding onto something
>repeat thursday+

Everything is 3x12~15 with progressive overload

>>76316231
no, not everyone
only the people who complained

>>76316236
also forgot to mention plank on monday/weds/fri

Fatty Contest
Flashy
76.8kg

>>76316236
How do you people have the energy to do all this? I do 3 lifts 3x8~12 4 days a week and I'm fucking wiped by the end. I've lost 100lbs but man my energy levels and endurance are still shit. Maybe its because I've been a fatass NEET for the past two decades since highschool, but man I can't even imagine doing all that on a regular basis. I'm way more active than I was last year, but still the gulf between where I am and doing all that on top of everything else seems so insurmountable.

Maybe I should start drinking coffee or energy drinks or something. My energy levels are still mostly shit, maybe its because I never got hooked on caffeine.

>>76316285
They do it with lighter weight

>>76316285
>How do you people have the energy to do all this
I just love lifting weights and having abs will require you to train them hard unless you have insane abs genetics, I've been lifting for almost 3 years now so this volume is nothing to me.

But it isn't normal for you to be this tired, maybe your hormones are out of whack or ur test is too low, when I started as a NEET 10 years ago I was attacking the weights every session by using anger, hate, remorse and the will to win in life.

>>76314766 (OP)
I've heard people say that if you don't eat when you wake up that your body will "starve" and will make it harder to lose weight, is this total bullshit or are they right?

>>76316422
This is total bullshit.

>>76316422
that's the opposite of the truth

>>76316422
>Starvation Mode
>Starvation Mode is this wacky idea that if you eat too little an amount of calories for an extended period of time your body stops burning fat; in fact, it starts doing the opposite–you start gaining weight ‘even when consuming 800 calories’. Sound familiar?
>So, how much truth is there to this?
>Well, see, Starvation Mode is an odd one. Because, while it’s not entirely correct, it’s not entirely incorrect either.
>The correct part: When you reduce calories, more specifically as you begin to get leaner, there is, in fact, some slowing of metabolic rate.
>The incorrect part: Due to this low-calorie consumption your body decides fuck you and proceeds to enter this phantom zone of otherworldliness where the laws of thermodynamics cease to exist, resulting in no fat loss, or worse, gaining fat on some absurdly low number of calories.
https://physiqonomics.com/eating-too-much/#Starvation_Mode_Metabolic_Damage_and_Slow_Metabolisms_OH_MY

>>76316462
@grok is this true?

>>76316462
What I've read (many many years ago and was probably fake who knows) was that while your metabolism slows to make losing weight harder as you stay on an extreme calorie deficit for a long time, your metabolism will STAY fucked even once you're finished losing weight and trying to just maintain your weight. Meaning if you eat a normal diet that a normal person could eat and not gain weight on, you will gain weight yourself since your metabolism is so fucked. I also heard that fasting fixes this apparently.

Is it all bullshit? Probably. I have no idea.

>almost at a calorie deficit
>losing fat but keeping same wright
>try and cut calories a bit
>remove one slice of rye bread
>hunger isnt satiated

Dang, like 150cal out of 800ish is massive for my hunget and energy. Carbs be whack.

>tfw did nothing today but going to bed hungry so still making progress towards becoming a respectable human bean

I'm quite sure I've got gyno. I think it's over for me guys. I'm ngmi. Don't let youselves get too fat.

How many days a week do you guys workout?

>>76316653
6 days off sunday

>>76316653
4 days a week for strength training.
Every day for cardio.

>>76316555
>Is it all bullshit?
Yes, it stems from a misunderstanding of adaptive thermogenesis.

>>76316653
every other day
I'm not fat though

Down to 190 from 210 since may. At 180 there won’t be much left of me but we’ll find out. My neck is looking kind of reptilian now, but it turns out I had a more muscular neck than I thought. Thank you 5 years of deadlifts! I will post bod AGAIN, as I have already posted several times when I have real abs, and thus the cut will be over. Eating ~1500kcal per day currently, some days I don’t hit that but high protein relatively speaking, at 175 grams per day. Basically doing omad with protein shakes for remaining meals. Also, I am on amphetamines which makes the entire process drastically easier.

>lost weight
>girls started hitting on you
>still too autistic to commit to a relationship

>>76316689
tweaker gang

>>76315229
nigga I'm 23 and I've never had a bitch in my life yet here I am doing 3 day fasts at 18% bodyfat because I can't stand to look like a bitch in the mirror
do it for yourself

>>76316653
calisthenics 3 to 6 times a week

swimming once a week

walking with spontaneous bouts of jogging and juggling every day

dedicated juggling practice sessions between 1 and 4 times a week

(picrelated but I stopped doing forearm training sessions)

>>76316786
There are rest weeks?

>>76316789
you don't take rest/deload weeks?

>>76316808
I remember taking it when I did powerlifting a few agos, but I never bother with callisthenic.
Shit, I need to consider it now.

>>76316096
dumb fat ketotard shilling his diet his fat influencer told him to shill.

>>76315932
>>can't save it
do you not have a fucking FRIDGE thirdworlder?

>>76316835
post belly, lardass
you won't

Progress? Im so body dysmorphic and self critical I cannot tell if I have lost weight or if its just lighting and angles
But I think my arms and posture suggest weight has shifted.

>>76316885
>Progress?
Your hair got longer

>>76316885
your manboobs look smaller

>>76316888
Thank you anon time passes and gets us all
>Checked

>>76316885
Boobas and stomach are clearly smaller
Your stomach also looks more even i guess

>>76316885
Having pink nipples in prison must be a curse

>>76316902
Depends on if you like them being licked I suppose
>>76316899
>Clearly
Ah that's great also checked again

>>76315686
Why do you think you need to lose 20 lb ?

>>76316885
Lose another 100lbs before you ask this again

>>76316922
I dont weigh myself I go purely on sight. This way body recomp and aesthetics filter to the top rather than numbers

>>76316916
Neck and face fat are a big part.

Also as I lift wanna be around 15% bf

>>76316933
lmao ngmi

I'm definitely going to have loose skin fellas :( shits so expensive to remove too

>>76316955
Loose skin is not real

>>76315686
170 lbs is a perfectly good weight for your height, I would just recomp from there

>>76316933
>I dont weigh myself

>>76316933
>I dont weigh myself

>>76315541
my advice is to stop ordering take-out and learn to cook. you don't need to cook anything complicated, keeping it simple makes calorie tracking easier.

>>76315980
it takes a while to get adjusted, but most people report higher energy on keto, simply because you avoid the swings in blood sugar that carbs cause. if you are an athlete you may need the carbs to perform well during exercise, but otherwise keto/low carb is perfectly fine.

>>76316885
Yeah, I can definitely see progress. Your upper arms and boobular area have lost fat because your arm natrually hangs more straight down now. Speaking of of which even given your fatty fat state now, your shoulders are very broad relative to your hips and waist. If you keep losing weight but also do resistance training you have a frame that has great potential. Keep at it man. Don't wait on doing resistance training. I've been doing just at home calisthenics just twice a week for over a year now while I've lost over 100 pounds and I am very happy that I've been doing it since the beginning.

Was on verge of giving up, was getting easier and easier to slip into old habbits until i seen a picture of myself from 12mths ago, I did not recognise this person. It gave me the strength to get back on track. Photos are a helll of a thing.

>>76316933
I think it is really helpful to spend time looking at yourself in the mirror. Realistically what most people going here is looking better not a specific number on the scale. Seeing improvements in physique in the mirror can be a great motivator, so it is good to keep track of. But seeing progress in other things you track can be a motivator too, like noticing clothes fitting better or getting smaller clothes, paying attention to how random people say things to you or treat you better, or even tracking the weight on the scale. That way even if you don't notice any particular change in your appearance in the mirror over say a few week period, you may notice clothes fitting differently, or people giving compliments, or the scale going down 4 or 5 pounds. That way you can always have an accomplishment to keep your motivated to stick to the routine.

Why is fat loss so hard? SRS

>>76314836
my family did it to me. as a dumb kid who didn't know better, I was always encouraged to overeat. and on top of it I was fed dogshit like fast food on a regular basis like it was just normal. by the time I had the conscience enough to realize that I had a problem, I was already too far gone and said problem was way out of control. do you think the people who put me in this predicament knew how to get me out of it? do you think they would have even wanted that? no. I remember when I was a kid and my folks asked me what I wanted for christmas and I said a weight set, they asked me who I was trying to impress, implying I was just doing it for girls or whatever. yeah, maybe at the time that was partially true, but also I wanted to address my bad habits thoughbeit.

in short, stupid parents can ruin your life and it's ok to hate them no matter how much they try to make up for it later on, and even if you recognize that they were fucked up by the previous generation of stupid parents and so they deserve some degree of sympathy.

>>76317196
Take responsibility for your own actions

>>76316555
It's true that people who are in a calorie deficit especially a step one and who lose weight (or even if they don't but gain it back) will have a metabolic rate than is slower than predicted. But most people out there have slow metabolisms from undereating.

The trick is to just reverse diet out of the hole you've dieted yourself into. Namaste.

>76317199
you're gay. kill yourself. but, you know what? you're right. I have to take some sort of responsibility at some point. I didn't get myself into this mess, but it falls on me to get myself out of it. that doesn't mean that I can't tell faggots like you, who think all fatties did it to themselves, that they're dicksmoking retards, and it doesn't mean that I chose to be this way. I never asked for this.

>>76317216
Grow up child

>76317219
kill yourself retard.

>>76317221
Yeah you are mentally like 12 years old lmao

>76317223
alright retard have fun I don't have time for this shit.

>>76317216
>all fatties did it to themselves
that's true thoughever

>>76317231
ngmi

>>76317216
Were you force fed slop at gunpoint?

I gained 25kgs after being sent to a psych ward from weed psychosis please kill me now it's going to take me 6 months to drop all this disgusting weight
Never take antipsychotics

>>76317268
lmao

>>76316769
Based.

>>76317268
>Weed psychosis
peak bitch

does /fat smoke weed? it's the last vice i have these days

>>76314766 (OP)
177.8 FatLoser420
goal 160

>>76317300
I do, but only occassionally with friends.
Never smoked on my own.

>>76317199
okay but as a kid you have no real knowledge of what calories are, how they work, and what foods are and aren’t right. I agree that no one truly forces you to eat, but I can tell you firsthand your parents can DESTROY your body before you even have the chance to know what being healthy feels like because you don’t know any better. It’s how I got to 200 lbs at 13, hit my highest weight of 270 at 17, and I’m still trying to undo the damage of that to this day. And my mom has the fucking nerve to be all “oh you don’t need to lose weight” I’m convinced she wants to keep me fat because she’s jealous of my body or something. My sister acts the same way too.

>>76315732
I'm doing 1500 cals a day.

It's not a big deal. Unless I'm very active I'm almost never starving.

>>76317300
No, weed makes me hungry and complacent, both of which are detrimental when losing weight. I cut out alcohol and weed, mostly sober aside from the occasional dose of mushrooms.

>eat low carb for a month
>lose a decent amount of weight
>cousins invites me to the cabin for a weekend
>beer, pizza, taco, BBQ, candy, chips
>"ugh fine! It will only be for the weekend!"
>get back home
>I suddenly can't get back to normal
>eat sloppa every day
>back to original weight

>>76317471
easy solution
don't have junk food at home

>>76317300
never regularly, only with friends.

Last time I smoked was like 8 years ago. Stoners are boring people, so why be friends with them.

>>76317515
Yeah that is the correct path. But it is like a switch that flips in my brain whenever I allow carbs to enter my body where it is really hard to enter weight loss mode again.
I buy my own groceries so it is pretty silly that I physically buy bad food and take it home.

>normal sized
>maybe even a 6/10 now
>still no woman will sex me
>meanwhile women all around with obese fat old slobs that are 2/10 at best
I'm just cursed

>Travel for work for 1 week
>Had to eat every lunch/dinner with colleagues to """network"""
>no gym at hotel and no time to run, each conference day starts at 6am
>came back and weight is up 6lbs
>tired as fuck because 10 hour time change
part of it is probably constipation but FUCK work travel

>>76316960
Its real, I've got a ton of it.

Just stop eating
just stop
it's that simple
you don't need to eat

>>76317561
Fasting doesn't work

I have awful deep red stretch marks, they actually feel like scars already. Those are definitely staying, aren't they? Is it too late to try to do anything about them now?

>>76317562
>starving doesn't make you lose weight
okay fatty

>>76317564
>Those are definitely staying, aren't they?
Yeah but they will become white

>>76317568
>I've given myself an eating disorder to treat my other eating disorder
lmao

>>76317537
Same, I guess sex just ain't for me.

>>76316176
>to have abs just lose fat they’re already there lol
>>76316236
>actually you have to do ungodly volume on them every day haha
WELL WHICH FUCKING IS IT

I hate summer, easily the worst season.

>>76317673
we're all fat here. we don't know

>>76317537
there are always options

>>76317706
what muscle does that work

>>76317554
>no gym at hotel
calisthenics + resistance bands is all you need

>>76317537
>>76317613
try talking to women without the goal of trying to sleep with them. Do this by talking to women you don't want to have sex with. Practice being interested in them and what they say. Don't try to impress them, but try to find out more about them and what they like. If they want to talk about their family or whatever try to be as interested and attentive to that matter as possible. Older women are great to practice on because not as many random people want to talk to them as they would like. Focus on being friendly and attentive. Then work on throwing in playfulness into the conversation after you've got friendly and attentive down. Then with that same mindset of not trying to score with the woman you can try those same methods with women you actually are interested in.

>>76317716
>try talking to women
How do I talk to people in the first place?
I just can't get invested unless we have something in common, but even then I might start blanking. I think part of the reason is that I don't really care much for people, and I can't even feign interest either. Also I'm a NEET spending 24/7 in the same four walls doing very isolated activities (not even playing multiplayer games or going on VC) and have been that way for more that a decade.

>>76317716
But I'm autistic

>>76317732
If you have a six pack it will be easier, but you can start by going to night life venues and just approaching women who go there to be approached. I would just do a direct opener, "Hi, I think you're beautiful, I wanted to come say hello, what's your name?".

99% of the time this interaction will be polite and will be taken as a compliment. Then just focus learning about her. Where is she from? What's she interested in? Is she here with friends or alone? Does she come here often? What does she think of nightlife in general? Etc. Etc. Have fun if you can, but no pressure just have the conversations you intuitively know how to have, nothing fancy. If the conversation gets beat and stale, you can say "It's so nice talking to you, I do have to get back to my other friends, but I'd love to get your number and hang out some time". At this point she'll give it or not. if she gives it, great, text her but it'll probably go nowhere but still text her, if she doesn't she'll be polite about it and you just part gracefully, that's all. Do that 10-20 times and you'll start to be comfortable enough to actually introspect and try and insert humor and attractive qualities, then you just build up. Eventually your game will get really really good because you're deliberately improving whereas most people never ever improve.

I was absolute KHHV and then I started doing this. For 3 months I toiled with no results, but I kept persisting and eventually got laid and game improved absolutely tremendously and helped in all aspects of life.

Anyone ever try stuff like baked oats for breakfast prep or those giant stacks of quesadillas / burritos people do for lunches
Both seem really easy and I kinda am getting annoyed with making oatmeal every day

>>76317784
>just have the conversations you intuitively know how to have
That right there is the catch. I don't.

>>76317732
>Also I'm a NEET spending 24/7 in the same four walls doing very isolated activities
>>76317783
>But I'm autistic
oh well then you guys are fucked

okay i ate too much today
im just gonna eat less tomorrow

>>76315627
At the end of the day, your best asset is personality, and that can be earned just like abs.

>>76317837
>personality can be earned just like abs
When you're a kid maybe. If you didn't get a decent one while growing up you're shit outta luck.

>>76317816
>oh well then you guys are fucked
not necessarily. the problem with autists is that they dgaf about social situations. it's not that they are incapable of learning. the way they process social cues and interactions may be stunted and lack grace but it is possible for a autist or aspie to get become autistically good at social interactions. it goes against all their programming though. it's like trying to get a woman interested in pro wrestling.

it's not so much that they can't do it, it's just that they think it's stupid and see no value in it. most of the people that i've know on the spectrum have seemed almost proud of the fact that they don't engage in social interactions. they don't need anyone else. they think normies are retards. they are right, to some extent, but they also miss out on all of the benefits of participating in society.

>>76317880
>most of the people that i've know on the spectrum have seemed almost proud of the fact that they don't engage in social interactions. they don't need anyone else. they think normies are retards
Is this how I find out that I'm actually autistic? I was this way even in school.

>>76314766 (OP)
>weighed 153.6lbs on Friday
>weighed 150.6lbs today
Is my scale broken?

>>76317917
You are broken

>>76317891
could be autistic, could be schizoid.

>>76317300
one green rip when im doing a long outdoorsy activity like skiing or canoeing etc, cant just sit around and be high

>>76317917
Oh wow another "I have discovered water weight" post

>>76315695
You ate less carbs, so cardio just felt harder, but you didn't burn much fat because fat is for slow burn stuff like body maintenance or walks.

Anyone else think that GLP fearmongering has been a funded smear campaign? The fact that millions of people have tanked their consumption of junk by 70% while on GLPs would be quite worrisome for major food companies.

>>76317980
These food companies should just buy out Nova Nordisk fr fr

>>76317980
This is a fairly decent chart representing all the brands/foods anyone shopping at a grocery store should avoid.

Fatty Contest
milky
159lbs
5’8”

>>76317794
Very unlikely. You're already conversing to some degree with me. It's the same thing. Even if you just do interview boring style conversation like "Where are you from? Do you come here often? Oh, cool, I love [whatever the fuck she just said]" etc. , that is enough of a base to build on.

>>76315511
same

Which version of the elliptical should I use, the one with the handles that stay put or the one with the handles that move? Or does it even matter in terms of calorie burning

>>76318071
>You're already conversing to some degree with me.
I'm not conversing, I'm traumadumping. Which is a death sentence for any conversation in 99.9% of cases.
>Even if you just do interview boring style conversation like "Where are you from? Do you come here often? Oh, cool, I love [whatever the fuck she just said]" etc. , that is enough of a base to build on.
It's so fake though. Like, explicitly fake. I'm sure the other person feels how fake it is too.

>>76317980
its a goyslop oligarchy....

who owns all this shit?

>>76318079
I had one with moving handles that also had bike grips in the front. Moving handles are more fun, actually moving your arms feels better and I felt like my arms and shoulders were not as stiff after I used them.

>Losing weight
>Progressing in my job
>Looking better
>Feel more hopeless and depressed than ever
Anyone else know this feel?

>>76317856
Wrong, you can develop one. At the end of the day it is all 100% acting. No one has a set personality, the "personality" is just a generalization of your behaviors and mannerisms, and you can perform whichever behaviors and mannerisms you like. Like learning an instrument, you just go through the motions. It's probably easier when you're young, but even if you learn at 1/4th pace, in 1 year you'd probably far exceed the average because literally no one actively develops their personality. It's like a weight lifting competition but you're the only one with a gym.

I was hopelessly retarded and autistic at 20 years old. I cold approached and created a personality that was completely different than the one I grew up with. I even developed an accent I did not have (but was regional to my area). Now I literally cannot speak outside my accent that I consciously developed in my 20s. I was as introverted as they come, now people tell me I'm "highly extroverted". They tell me I'm very good with people. I'm literally autistic, you just have to play a character, be an actor. It's not manipulative or deceitful to be "someone you're not" if you genuinely want to be that person and you're doing it for wholly good and righteous purpose, befriending others and bringing light into the world. You are whoever you behave as, and you can learn and practice behaving as whoever you want.

>>76318092
maybe you need a day off to do something you enjoy.

>>76318080
You have the conversation to see if you have anything in common. You wade through the niceties to A: see if she's comfortable talking to you at all and B: see if you have anything in common that comes up. If the conversation sucks and feels fake and boring, don't subject yourself to it longer than you have to. That's when you do what the other anon said and hit her with the "It's so nice talking to you, I do have to get back to my other friends".

>>76318090
Makes sense, would think the one with the grips that don't move lets you focus on your legs more but idk if that's really necessary for me

>>76318080
It's not fake if you don't make it fake.

Don't converse with the girl for an ulterior motive. you're not getting any pussy any time soon in any event. Just make it your mission, solely because I'm recommending you to do so, to know more information about girls who go to night life venues. That's your goal, and the conversation is true to that goal.

When I raise my kids, inshallah I get a wife and kids, my plan is to bring them to social events and tell them to find out information about a person. Will be very cute, a little 3 year old asking an sweet old man "What's your favorite ice cream flavor" etc. But literally to the extent you are socially a child you should follow a similar prescription. Just go with the inherent purpose of finding out about people. Then you can develop a genuine interest in their lives and ask them more, and when you're genuinely interested in people even for no reason they will love to tell you about themselves.

>>76318080
>I'm sure
no you're not, you never tried
just skip the bullshit and say you don't want to put in any effort to change already

Damn, all normalfags are psychopaths

>>76318150
>you actually have to meet people to know if you're interested in them or not, and if you're not you should be polite when you exit the conversation
>what a twisted fucking psychopath

>>76318157
You cherrypicked the one thing that's not psychopathic

>>76318169
What is psychopathic then?

>>76314766 (OP)
>Eat a lot of protein. 0.72g per pound of goal lean body mass.
Is this part of the OP correct? I've seen some people say it should be 1g per pound, and I've been assuming that for a while.

>>76318201
More is better. Aim for that amount as a baseline.

feels good to see a loss on the scale wagmi

>>76318238
>wake up
>take a dump
>weigh myself
>new record low
>feels good man
>a few hours pass
>take another massive dump
>earlier scale result was not completely accurate
>look at weight loss trend over 4 weeks
>2lbs per week
am i going too fast?

also-
>last week: can't shit
>this week: can't stop shitting

>>76318298
No, 2lbs per week is a good rate of weight loss. Also, congrats for your new low. Wagmi.

>>76317917
>comparing weight on the daily basis
ngmi
you are supppposed to take a week average and compare that

>>76317673
my abs only start showing after I started doing them with very high volume atleast 5-6x a week, some people have great ab genetics to the point they show even at 20% bf, if you don't have that then you will need to train them just like every other muscle but they can take a lot of volume and recover faster compared to other muscles

i can't do omad i get satiated halfway through

>>76318356
great, then just do OMAD with a massive deficit.

Fatty Contest
AngloSperg
276.2

I HATE BEING FAT AHHHHHHHHHHHHHHHHHHHHHHHHH

Fatty Contest
GlizzyEnjoyer
243

>>76318538
Scale is supposed to go down you dumb shit

Is there a certain "normal" size for body parts? Like i dunno, at X inches you might be considered "average" but if it's larger than Y you're officially a fatass

The samsung health tdee calc is crazy. The bmr calc is fine, it's katch-mcardle, but it consistently uses a 1.13 multiplier even in the weeks that I'm averaging 25k steps a day.

>>76318201
>.72g per pound goal lean body mass in conjuction with resistance training
Optimal fat loss, minimal LBM loss

>1g per pound goal lean body mass in conjuction with resistance training
Suboptimal fat loss, suboptimal LBM gains

>2g per pound goal lean body in conjuction with resistance training
Suboptimal fat loss, optimal LBM gains

>>76318631
Pretend the multiplier is accurate wait for the magic.

>>76318652
I'm already eating 1200-1400 cals a day, but yeah could eat at "maintenance" for a week or two and still lose.

>>76317537
did you try talking to some women or do you expect them to just jump on your cock?

>>76318648
>2g per pound goal lean body
how the fuck does that even work, do you eat chicken breast breakfast lunch and dinner without anything else

It takes like 20 minutes to not feel like shit when I'm on the elliptical. First 10 minutes are excruciating, then gets a little easier but by 20 minutes I feel like I can go for like 2 hours

>>76318648
1g is optimal for building

and you do it for current lean body mass

>>76318709
You take 6~8 scoops pre-workout and another 6~8 scoops post-workout.

>>76318648
Why would eating 1g vs .72g of protein be suboptimal for fat loss? Assuming calories is the same just the ratio of protien to carbs/fat?

When making a big dish, like something in a cassarole dish or meal prepping with a total weight of meat, it doesn't really matter how much i eat per day as long as i relatively eat the same amount each day right

probably worded that retardedly but all else equal the calories are the same end of the week

>>76318872
yep, smart cookie

>>76318812
because the calories won't be the same

you eat more protein = you eat more calories

I assume is what he meant

>>76318872
yeah

>>76318709
Yeah that's insane. 2g per kilo, sure. 3g per kilo, too much. 4g, now you're going mad. that's like 1000kcal/day in protein.

I can't imagine a case where this is a good thing, unless you're on roids.
If you're bulking, you can eat more carbs instead.
If you're cutting, you can use more nutritious shit than protein powder (let's be honest, you're not getting 280grams of protein from meat, that's 2 pounds of lean meat)

>wife usually makes home made for herself and our daughter
>today was movie day so they get mcdonalds as a treat
>im sitting here with my chicken and rice
>fries staring me in the face

>>76318916
>they get mcdonalds as a treat
stop it immediately

>>76318916
ffs, go join them anon
Chicken nuggies are fine, even from McDonalds. Seriously, look it up. That an egg and cheese McMuffins are the only things you can eat there, but don't be a freaking hermit.

>>76318963
>mcslop is fine
Kys

>>76317125
Thank you bro its great to hear about potential. Ive been told my shoulders are broad before so I believe it! Gotta keep on track and congrats on your amazing journey

>>76318968
>unable to read or look things up
NGMI

>>76318991
>mcslop is fine
Ngmi

I like cinnamon toast crunch.

>>76319000
>unable to read or look things up
NGMI

>>76319008
I want to get a cinnamon toast crunch protein powder but it's too expensive

I may be skinny in body now but I've realised I will always be fat in mind

Fuck it, im taking a week off at maintenance. My losses have been slowing a lot even at 1500 cal a day and increasing my activity to 20km running a week and full body lifting 3 days a week.

>>76319063
Excuses to be fat, ngmi.

>>76319063
>even at 1500
Then eat less

>>76319076
You dont know me nigger.
>>76319081
When i go sub 1500 ive been fucking exhausted during my 10k and lifting like shit

>>76319089
I know you, you're peak ngmi. Fatty needs a little break to be a little fat piggy.

Should I take a pic of myself while I'm still super fat for "progress"? I kinda want to do it for comparison later on, but also I find myself as I am now genuinely repulsive and would like to leave as little evidence of my current state as possible.

>>76319099
Yes, take it, print it, post that shit on your refridgerator as a reminder.

>>76319099
Yes, also post it now so we can see.

>>76318906
>>76318648
>Over 20 other studies have consistently failed to find any benefits of more than 1.6g/kg/d of protein. See e.g. here and here. The Bayesian Research team has also performed its own scientific study in collaboration with the University of Cambridge to research if higher protein intakes benefit recovery in the days after a hard workout. It didn’t.
>To check if maybe there still isn’t a slight benefit of going higher in protein that all these studies couldn’t find, I co-authored a meta-analysis with some of the world’s leading fitness researchers. We again found a cut-off point at exactly 1.6g/kg/d beyond which no further benefits for muscle growth or strength development are seen: see the results below.
>Our meta-analysis found that the benefits of protein topped off at 1.6g/kg/d of total bodyweight for increases in fat-free mass (‘muscle’).
>Based on the sound research, many review papers have concluded 0.82g/lb is the upper limit at which protein intake benefits body composition (Phillips & Van Loon, 2011). This recommendation often includes a double 95% confidence level, meaning they took the highest mean intake at which benefits were still observed and then added two standard deviations to that level to make absolutely sure all possible benefits from additional protein intake are utilized. As such, this is already overdoing it and consuming 1g/lb ‘to be safe’ doesn’t make any sense. 0.82g/lb is already very safe.

1g/lb of LBM is already overkill and used just to simplify things
.72g/lb of LBM is enough for 95% of lifters,
.82g/lb of LBM is enough for even the most advanced lifters
2g/lb is just ludicrous

>>76319103
>>76319104
hahaha no
But okay I'll take it for posterity I guess.

>>76319053
I'm still fat in my dreams, its still weird waking up skinny.
Lots of little things still haven't sunk in yet, I can wrap a towel around my waist now, its something you see people do in movies and TV all the time and I was never able to do that before, now I can. I sink when I jump in a pool, I'm so used to being buoyant I jumped in the pool today and I just sat at the bottom of the pool waiting to float back up and then realize after a few seconds "oh yeah, I have to actually kick off the bottom of the pool if I want to go up". I don't have to suck in my gut to squeeze past things anymore, stuff like that.

>>76318872
Cronometer lets me just make a custom meal. I weight and input all the ingredients of the whole meal as I'm making it. Then I just weigh my serving of that meal and it gives me an estimate on the calories. That way I can keep track of a meal I make but don't eat entirely myself because I only log how much of it I weigh out as my serving. So if I made a stew with 5kg of ingredients it saves the ratios and stuff and lets me just log the 858g of it I ate in my bowl.

>>76319081
Generally its not advisable to eat fewer than 1500 calories a day as a man for any serious length of time. 1200 for women.

If you're not losing weight at 1500 calories, you're either 5'2" or far more likely you're actually consuming more calories than 1500 even when you think you aren't. People under-reporting their calories is all too common and the root cause of most plateaus.

>be me
>finally include milk in my diet, fair life zero % fat
>drink a cup a day
>recently feel much more energetic, am able to run up the stairs without getting winded like usual

does calcium really help that much in cardio?

>>76318080
whats stopping you from talking to irl normies the same way you talk to online friends? The conversation is fake because you're scared of being real and saying what you want unless theres a screen between you and the other person, you just wanna choose the default dialogue options that don't require any vulnerability and hope the other person has the confidence to steer the conversation where you want while they do the same. Take the lead nigga.

>>76319201
Milk is super hydrating. More than straight water.

>>76319213
>Milk is super hydrating. More than straight water.
I usually drink coconut water, or some other hydration drink and it doesn't feel anywhere near as good as just milk.

I haven't had any significant calcium sources though.

>>76319218
Well it also has sugar, which is quick energy.

>>76319220
>Well it also has sugar, which is quick energy.
but the coconut water also has sugar, the pedialyte type of electrolyte drinks also have sugar.

maybe it's specifically milk sugar since I haven't had it in a long time?
idk

>>76319253
Eh, who cares. If it works, it works.

>>76318619
Not really, you can find some guidelines like "your waist should be less than half your height", but things like average size of X body part, the data and people's perceptions are utterly fucked because 75% of people are fat. Even if you manage to find something like what you're talking about it will get dismissed like BMI because people don't like to admit they're fat when they're above average, men think they're just "big" and women think they're "curvy"

>>76319220
>>76319253
Doesn't Fair Life milk specifically filter our most of the sugar in the milk? I think it is lactose free.

>>76319255
well then I can use it to minmax to have maximum performance every day

>>76319259
i read on the bottle it has 50% less sugar. so 6 grams of sugar compared to regular 12 grams of milk

also lactose free

cheap gas station pizza + ranch dressing.

>>76319208
>the same way you talk to online friends?
I don't do that either, 4chan has been my only medium of social interaction for the past 17years.

>>76319281
>cheap gas station pizza + ranch dressing.
that's literally the best life.

>>76319208
You want me to make edgy jokes in public? Most of the people in my life would get pissed off or upset with me if I did.

>friend talks about cutting, self harm
>genuinely would say "cut with the veins not across".

either they or someone else in the group would get pissed.

you guys would laugh and be chill with it.

>>76319208
>the same way you talk to online friends
Yeah I don't have many of those either. And the ones I do have, have been there for decades, we speak entirely in inside jokes and references now, you won't have those with a new person off the bat.

Sticking to the diet
Lean gettin'
Fat burnin'
Weight droppin'
Belly shrinkin'
Scale lowerin'

>>76317605
>never fasted
your appetite reduces itself after fasting
unless you intentionally shove your face with food again, you'll keep the weight off

>>76319309
>And the ones I do have, have been there for decades
how did you make them?

>>76319309
>the ones I do have, have been there for decades, we speak entirely in inside jokes and references now
I wish I had that. That sounds nice.

>>76319164
Why not

>>76319208
or talk about how I hate niggers all the time or talk about how I hate my jewish nigger boss mr goldstein.

you guys would be chill with it but these people would think I am the worst person on earth.

>>76319319
You really think I remember at this point? I'm not exaggerating when I say decades. I was a dumb kid, I don't know.

>>76317784
>If you have a six pack it will be easier, but you can start by going to night life venues and just approaching women who go there to be approached.
How do i know if they want to br approached?
I'm going to a rave next week, is it possible to find women like this there?

>>76319303
>>76319329
...
Yeah if you don't have anything at all to say that isn't sadistic or hateful you're only going to be tolerated by mental or literal 16 year old boys on discord

>>76319319
Not that anon, but shit like playing CS:S and TF2 with them back in 2004-2007 on party van or fortress of fapitude when we were teenagers and then playing another game together, and another, hanging on on steam/discord, talking about anime/vidya and so on, then you realize you've been online friends for decades at this point. Shit like that. I can't imagine how lonely it'd be to not even have online friends.

NEW >>76319474 >>76319474 >>76319474

>>76318709
>breakfast: chicken breast
>brunch: chicken breast
>lunch: chicken breast
>vomit up some of the chicken breast to make room for more chicken breast
>dinner: chicken breast
>dessert: chicken breast
that's how the pros do it.

>>76319303
>cut with the veins not across
but that's wrong