>Who is /fat/ for?
For salivating seagulls 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: >>76314766

i'm thinking of switching to a cut in July. feels right. i better buy some ice cream tomorrow

>lose some weight
>workout constantly
>don't participate in any sports
>rarely go outside, but had a meetup and was going home
>oh shit, I am about to miss the train
>start running
>keep getting faster
>oh fuck, how the fuck am I moving so fast

I haven't ran in a decade and don't use treadmill. I was actually freaked out.

Wow roasted zucchini is fucking delicious

>>76319698 not that I can afford to eat much pasta nowadays, but roasted zucchini/squash makes a great base for a pasta sauce in lieu of tomato.

>>76319698
Zucchini, yellow squash, spaghetti squash are all excellent and go great with marinara.

>>76319798
>>76319698
>>76319781
yall makin me hungry late at night

>>76317880
I think you've nailed it pretty good. A couple of years ago I put a ton of effort into dating. Lost weight, got really good photos for the apps, got tons of matches, and could chat them up if they were interesting to talk to. From there converting into dates was very easy.

However, something happened once on these dates. Or maybe I should say didn't happened. No emotional connection. A few unsatisfying hookups. I mostly found the women boring and didn't want to see them again. I'm not saying they were boring people though. Most of them were objectively quality women with great lives. I was just bored by them and would much rather be alone than with them.

I'm not proud of it though. I wish I was a retarded normie. I'm not the kind of sperg that can put 2 million hours into Super Mario 64 and love every second it, nor am I normie enough to where kids or even a wife would improve things for me. Life is just kind of okay.

Ok stupid question time. Calculating my tdee is 2600 set at lightly active. So 1600 for cutting. Say i did 10 miles of cardio and an hour of working out, am i supposed to eat those calories back as it causes a deficit in the 1600? Or am i supposed to just eat 1600 no matter how hard i work out that day

>>76319958
It's not just relationships I'm not interested in either. It's anyone who isn't in my family. To me, non-family people are for doing things with. When I go to play pickleball, I want there to be people there so I can play. But I don't want anything to do with those people until the next time I play. I don't want to get drinks or watch the game or learn about their lives.

>>76319979
Exercise is a part of your TDEE, so if you regularly are doing that much exercise, you're not lightly active. That means your TDEE is higher than 2600, which means your target is higher than 1600.

>>76319987
So MFP has been fucking me? It set my tdee to 2600 at lightly active then 1600. Then if i log any exercise it lowers it and says i need to eat it back to reach 1600. Thats actually fucking retarded holy shit why is this a feature

I will have bread today and no one can stop me

Had about 800 calories left to eat before bed, had some leftover slices of pizza I grabbed from a pizza place for cheap the other day so just had one those. No idea how many calories are in a square slice of cheese and mushroom but I'll just assume that I'm still in a larger than usual caloric deficit today

>>76319998
You're going to regret it...

>>76319997
But you’re not lightly active.

Mom made a chocolate cake with the greatest fucking icing ever to celebrate my brother visiting. It’s so hard to resist. I’m having some of course, the hard part is stopping after a half slice.

>stop taking semaglutide to see what happens
>slowly lose executive function as the overwhelming feeling that I must eat before I can start any other task returns
I give the autonomic functions an inch and they immediately launch a chemical attack and try to take control of the conscious again.
The endocrine system has officially lost its privileges forever. I will tell the flesh when to eat, when to sleep, when to wake, when to work, what to weigh, and how to grow.

>>76320080
Have you tried actually listening to your body and eating? Just start eating pounds and pounds of healthy foods. Fruits, lean meats, vegetables, beans, oats, and yogurt. Just pound down as much of it as possible and go to bed bloated with food, but still losing weight.

How do you calc LBM?

>>76320092
How accurate do you want this estimate?

>>76319979
I just set my tdee to sedentary no matter how much I workout/walk.
Calories burned through exercise is too unreliable for me to calculate and even if I eat more than I wanted I'll still be generally safe.

getting into meal prep and cooking 7 days worth of beans and chicken breast rn
it's pretty fun ngl. hopefully it doesn't taste too bad microwaved from frozen

are pork rinds a good fat loss food

>>76319979
personally I just try to eat my BMR and create a deficit via exercise. I aim for 800kcal per day but usually do more, picrelated.

When I accidentally eat too much I try to do enough exercise to be in a deficit again (happened yesterday)

>>76320163
no anon, unfortunately nutritionally void salted fat is just not a good fatloss food

>>76320166
i'm on keto though and it has protein

>>76320169
>keto
h my condolences, do whatever
hope it works out for you

>start cooking eggs in butter when I began watching my diet
>mom comes to visit for a few days
>makes eggs for breakfast
>they're the bitterest eggs I've ever tasted
>she cooked them with oil
holy shit is this what people mean when they say stuff you used to fin tasty begin to taste like shit once you regulate your eating habits?

>>76320009
I dad a Baguette with butter
You're rite. I regret it. It tasted godly though

>>76320117
Idc om doing it for tdee

I've already consumed all my calories for today and its not even 3am yet.

>>76320295
I've eaten like 800 calories today and im feeling great. Just came back from 45 minutes of cycling.
I am once again going to shill keto

>>76320088
I have. That can work, for a while, but it is patient, it is insidious, it may take years, maybe in a moment of weakness, or just by wearing you down over months and years, it /will/ get control again, it will never stop, and you won't notice it has you until it's too late, or even more horrifying, you WILL notice, and be powerless to stop it, a prisoner in your own body watching it all slip away.
The addictive nature of food is highly underrated. Cigarettes, cocaine, meth, heroin, the cravings go away in a few days, maybe a week at worst, but everybody understands how addictive these things are, how a relapse is almost inevitable at some point, and how likely a single relapse is to spiral into daily use, how hanging around drug users will inevitably lead to drug use. Food is worse though; Even if you could abstain the cravings would never stop, its cheap, access is unlimited, the culture is such that even people who are privy to diet and exercise encourage breaks and treats and cheats(relapse), for every 4 people you interact with, 3 are heavy food users.
85-95% of people who made it will succumb to obesity once more within 5 years, and it's not a failure to understand how to maintain the weight loss, it's because every single biological and cultural factor is a worst-case scenario for beating this addiction.
Now think about this, your hide is cotton, your teeth and claws are sticks and stones, your digestion begins over a fire, your immune system comes from a pill and syringe, and your brain is a little glass rectangle in your pocket, nothing is more human than using a tool to solve a biological shortcoming, so is manipulating hormones that are a major hindrance in our new environment, causing widespread disease and death, really going too far? At this point, choosing to diet is little more than a self-flagellation ritual to stroke your ego and gain clout among a small subculture of proud luddites.

>>76320088
Not that guy but this shit doesn't work, I got fat not by eating slop but by just eating way too much of the 'good stuff'. Chicken breasts are actually really caloric and easy to overeat if you're not tracking anything. Tub after tub of berries, pounds and pounds of veggies. Good or bad, calories are still calories and if you eat too many you get fat.

>>76319474 (OP)
>Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat.
What's a good range of exercises to practice with weights at home? I only have one of those one-handed ones.

>>76320337
Lmao bo you didn't you fat shit. You got fat eating too many McDonald's burgers fatty.

>>76320369
>CICO is literally beyond the American's ability to comprehend
Tragic, but not unexpected.

>>76320384
You're just delusional

>>76320387
>"Good" food doesn't have calories
>Calories only exist in "evil" food from McDonald's
Talk about delusional.

>>76320392
That isn't what I'm saying. But keep telling yourself that you got fat eating too much chicken and broccoli. Peak ngmi.

>>76320394
>That isn't what I'm saying.
Okay fatty, keep living in your delusional fantasy where you can just eat unlimited chicken and broccoli and never gain weight because calories only exist in McDonald's food.

>>76320397
Lmao you are a complete retarded. No wonder you think you got fat eating healthy. I'm sure you hit 400lbs because you don't eat like a fat piggy Lmao.

>>76320399
>Lmao you are a complete retarded
I'm not the one claiming chicken and broccoli doesn't have calories.

>>76320337
Yeah volume eating is a meme. Your stomach doesn't get "full", an empty stomach is 50ml and it can expand up to 1500ml, unless you're eating until you're in pain, you're not "full", so ketolards were actually right about one thing, hunger and satiety is hormonally driven, and nutrition content matters.
Being in a caloric deficit just sucks though, plain and simple. There's no magical diet that is going to let you deprive your body of nutrients without it signaling you to eat more.

>>76320401
You are lying though

The only way I can ever lose weight is if I eat the exact same thing everyday, which I plan in advance for an entire year. This is the conclusion I came to. I was doing fine for about a month but I've been heavily off track this entire month. I intend to rerail starting july

>130 pounds lost in a year
>Officially no longer obese
>People around me who called me fat are now fatter than i am
>Family begins to question when i'm going to stop
>Whether i will succeed is no longer in question

We're so close lads

>>76320403
>Your stomach doesn't get "full"
But you can FEEL full (satiated) and volume is a part of it. I can eat a chocolate cookie and still be hungry or I can eat a huge salad for the same amount of calories and feel stuffed.
>Being in a caloric deficit just sucks though, plain and simple. There's no magical diet that is going to let you deprive your body of nutrients without it signaling you to eat more.
I'm in a 500kcal deficit from eating lean meats, low-fat dairy and veggies (occasionally some fish and bread if I can fit it in) and I rarely feel hungry.

>>76320092
I have an impedance scale to estimate my bodyfat.

lean body mass is just your weight minus your bodyfat.

>>76320432
Don't let this be the peak if your fitness carreer.

>>76320445
>I have an impedance scale to estimate my bodyfat.
Friendly reminder that those are wildly inaccurate (up to 10%).

>>76320432
Don't let this be the peak of your gym life.

>>76320282
Just use the navy method and calculator linked in the OP then.

Fatty Contest
DoughElemental
111kg

>>76320453
>>76320458
Based, i hear you. After the weight's off i'll transform my body. Become the world's best version of who i can be. Thanks for that shit my favorite clowns.

running is literally peak weightloss
>sun is out
>running through my local park (i live in a first world country, so it's very nice and clean)
>tunes in my ears
>cute cardio women smile at me when they go the other direction
>dogs run with me for a small bit when i pass because they think we're playing
>see old people in benches and playing chess having a good time
>get home and burned probably around a thousand calories cause my runs usually are between an hour an 1 1/2
>don't even care at this point anymore
life is great friends

>>76320495
Nice going anon. Want to slowly ease into running as well but when i tried it last week my knees were still absorbing too much shock for my liking. Will invest in some proper running shoes and wait until i drop at least ten more pounds.

>>76320495
I can sprint for a good 20 seconds or jog for a minute before i get exhausted and have to walk for another 30 mins before I'm able to do it again. I'm completely encumbered.

>>76320495
What are you running from then?

>>76320497
yeah it's important not to get hurt. my starting weight was 253 lbs, started running at 238, now i'm at 227. running shoes are a must when you are heavy. also watch some videos on running form and stretching, that's very important. there is no shame in doing 1 min run 1 min walk or something, as you should run at below 150 bpm heart rate most of the time and especially in the beginning to not get hurt. lastly, you shouldn't expect exactly the same results as me, despite being a fatty, i've been doing sports my whole life, so my tendons were probably a lot stronger than yours are

>>76320507
you're probably going too fast, all beginners do
>>76320509
i'm running from dehydration because i don't wanna carry a water bottle around with me

>>76320495
Wish I could get into running outdoors too but I live in a shit area so it's not ideal. I got a stationary bike instead for cardio. It just werks.

>>76320519
also great, we have harsh winters where i live, so i spend a lot of time on the stationary as well. what's your go to media while on it? i recently started listening to born to run (audiobook, not the Springsteen album). it's about the tarahumara who's religious practise is running for multiple days at a time, can recommend

>>76320440
This is a learned behavior. "feeling stuffed" isn't the cue to stop eating, it means you overate because you were trying to clear your plate. And I mean yeah lean meats, low-fat dairy, and vegetables are unappetizing, eating like that sucks.

>>76320455
search the archive for my name and look at the body pics and scale readings I post every week, they make perfect sense

>>76320161
>chicken breast
yeah heads up it will taste horrible

The calculator of bodyfat tells me that I'm like 13% bodyfat but I'm see myself higher than that

My measures:
>172cm
>69,5kg
>79-80cm waist
>38cm neck
Wtf

>>76320558
>lean meats, low-fat dairy, and vegetables are unappetizing
nta but the longer you avoid junk food, the better these will taste.

>>76320616
I was lighter and taller than that when i was younger and was still pretty pudgy, i think you'd have to be pretty built to be lean at that wieght.

>>76320618
lol
2 months on keto, no seed oils, only sugar comes from fruit and honey. I still hate eating chicken breast, low fat dairy, and most veggies. Grow up. Animal fat is good for you, saturated fats raises your testosterone, and your body craves this shit.

>>76320623
>2 months
haha... you sweet summer child

>>76320624
shut up retard. I ended a 10 month carnivore streak 2 years ago. I felt amazing that entire time and lost a bit of weight, granted I was already skinny.

>>76320630
10 months is still not much but yeah it's weird that you hate vegetables. do you know how to cook?

>>76320622
I can kinda look my abs, like the shadow, but there's still a layer of fat above them, and I still have love handlers, less than when I started the cut but they are still there, so I can't be 13% bf right? Or am I having unrealistic expectations?

>>76320632
>that you hate vegetables
not really, they all taste like shit. I've probably eaten less than a dozen salads in my entire life. The only veggies that don't taste like shit are onions and maybe carrots, but only when cooked. lettuce tastes like nothing, asparagus tastes like nothing, cabbage, cauliflower, broccoli... all shit.
and they have no nutrients, they're packed with anti nutrients and fiber that fucks up your digestion, like why would you bother? Ever tried raw carrots? they taste like shit. fruits are what nature wants us to eat, not fucking leaves.

>>76320643
I grew up with my grandparents and they always made sure to cook them how I like them. One of my most fondest memories is how my grandmother would let me pick cucumbers from her garden and she'd salt it. They taste sweet to me.

>>76320623
>saturated fats raises your testosterone, and your body craves this shit.
so does indol-3-carbinol in brussel sprouts, cauliflower and brokkoli, high amounts of magnesium in spinach, organosulfur in garlic and onions, as well as nitric oxides in beets. smoking also increases testosteron, doesn't mean it's good for you. testosteron isn't the be all end all marker for health.

>>76320649
cucumbers are a fruit (and they taste like nothing)

>>76320643
>fiber that fucks up your digestion
ok don't even read my last post, you're retarded and probably get upset at scientific terminology

>>76320660
The difference is that meat is easily digested and has very few anti nutrients. Go look up what "protein" quality means and why protein powder is made out of milk protein and not bean protein. Your body can't digest all of the nutrients in vegetables. It doesn't matter how much iron is in spinach if you can only absorb less than 5% of it.

>>76319958
Have you considered that you might be gay

>>76320670
>It doesn't matter how much iron is in spinach if you can only absorb less than 5% of it.
nice deflection, retard. i was talking about magnesium, for which spinach is a great source https://pubmed.ncbi.nlm.nih.gov/8926539/
the reason for the low rates of iron absorbtion is oxallic acid, which is exactly why the magnesium absorbtion is great
>Go look up what "protein" quality means
i am way above you in terms of nutritional sciences you Dunning Kruger sperg. Don't ever (you) me again faggot

>only losing weight on rest days
It's supposed to be the other way around

>>76320558
>"feeling stuffed" isn't the cue to stop eating
It IS a cue that you've eaten too much and shouldn't eat any more. Hence, feeling full.
>lean meats, low-fat dairy, and vegetables are unappetizing, eating like that sucks
You suck at cooking. Like, a "how are you even alive" tier of sucking.

Came back from a multi day festival. Loads of alcohol, fried foods, sugary drinks.
But 30k steps a day and nights of dancing seem to have made up the difference, down 1 kg :)
Now back to an actual routine.

>>76320698
>muh magnesium
okay meanwhile in reality
>lower blood glucose on keto correlates with better blood magnesium levels
>magnesium deficiency is rare on keto diets
https://www.academia.edu/62255041/The_paleolithic_ketogenic_diet_may_ensure_adequate_serum_magnesium_levels
unsurprisingly, your body works differently when not processing a shitload of carbs. If you seriously give a shit about magnesium go eat a can of tuna. Good luck getting enough protein without meat!

>>76320407
>You can't get fat by overeating good food
>You must have been eating bad food
If only things were so simple.

>>76320337
Were you actually eating chicken breast, or were you breading and frying it, adding two times its calories in oil? It is really hard to get fat eating food that has 100 kcal/100 grams.

>>76320779
>Good luck getting enough protein without meat!
i just love how ketoshitzos automatically assume that nobody but them eats meat
i know it will be wasted on you because of your piss poor reading comprehemsion (lack of carbs decreasing cognitive functionality, See below), but hey, maybe someone thinking about starting keto will see my post
https://www.ncbi.nlm.nih.gov/books/NBK499830/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10574428/
https://www.neurology.org/doi/abs/10.1212/WNL.0000000000206249
https://pmc.ncbi.nlm.nih.gov/articles/PMC7341377/

>>76320795
Nah, I was eating grilled skinless chicken breasts with nothing but salt and pepper and some seasonings. I was just eating 3~6 of them at a time with a huge bowl of vegetables on the side. I was drinking mostly water with an occasional glass of milk. I never drank alcohol or soft drinks, I was never a fan of fastfood or junk food. I'd just gorge myself on lean meat and veggies.

Nobody gave me an answer, you all should be ashamed, may God punish you all for being mean to me

so hungry...

I bought some lard and chicken breasts. How do I cook with lard? My options are oven, stove, air fryer, rice cooker. I'm obviously not using the microwave.

I heard that cooking with lard or tallow can actually extract seed oils.

>>76320803
>no rebuttal
>ad hominems
>deflecting
I accept your concession

>>76320830
You can suck on deez nutz

>>76320835
>>no rebuttal
>>ad hominems
>>deflecting
literally all of your replies to me lmao
>spinach is great for magnesium
>hurr only 5% of Iron absorbtion
>yes, because the oxallic acid which gives spinach great magnesium absorbtion binds magnesium
>b-but magnesium absobtion is 10% (lmao) better on keto
absolutely embarrassing

>>76320830
I know this is just the usual meme, but I'm genuinely convinced that if you suffer hunger any time other than the first 3 days you start dieting or so, you're doing it wrong. I'm on 500-700kcals/day and don't feel hungry except maybe half an hour before the next meal (one meal a day).

>>76320828
Mashallah you shall not get an answer until you are cleansed of your sin.

>overweight/obese since I was 12
>28 now
>as of this morning 24.9 bmi

bros it feels so good I fucking did it. i made it. Never give up

>>76320858
i wanna kiss you to congratulate your weight loss. WAGMI

rucking 1.5 hours again today

>Scale went up again (190 -> 200)
>Waist size went down again (39" -> 38")
Still can't tell if this is a good thing or a bad thing.

>>76320866
kys green tranny

>>76320868
>190lbs
>39 inch waist
Bullshit

>>76320847
bro is fighting demons in his head
how the conversation actually went was
>vegetables are shit and have no nutrients compared to meat, plus they spike themselves with anti nutrients and toxins so their benefits are incredibly overstated

you, the retard, comes in:
>>W-WELL WHAT ABOUT MAGNESIUM? SPINACH IS GREAT FOR MAGNESIUM! I FOUND THIS ONE EXAMPLE THAT PROVES YOU WRONG!

me, the collected and stable genius:
>That's great, however it also has a bunch of anti nutrients that prevent you from absorbing the iron in them (which is a common pattern amongst vegetables), and you're overstating the importance of magnesium in spinach because your body absorbs it better and retains more of it on keto, plus there are plenty of animal sources abundant in magnesium.

you, once again, the retard;
>>YOU'RE COPING NO CARB BRAIN THIS IS EMBARRASSING FOR YOU

>>76319474 (OP)
Fatty Contest
ReodorFelgen
85kg

Man, I must've held on to a lot of water weight last weigh-in, because this week was a bit of a disaster and I still lost weight. Sister and niece have been staying over, and meals haven't been properly measured, there's been a lot of fruit, waffles etc. I only got in a 48 hour fast to damage control, but I honestly expected to see the scale count me 1kg UP today.

>>76320880
>me, the collected and stable genius:

>>76320834
This is bait, i refuse to believe anyone is this retarded

>>76320880
>bro is fighting demons in his head
>how the conversation actually went was
why would you lie when everybody can read the thread? this is how the conversation started >>76320660

>>76320834
>I heard that cooking with lard or tallow can actually extract seed oils.

>>76320866
Thanks anon. No tongue

>>76320906
are you referring to this thread
>>76319169

>>76320929
Die faggot

Can I project body fat loss the same way I can project general weight loss and BMI given my current stats and expected levels of caloric deficit and exercise? I think I might still end up obese (high bf%) even when I get a "normal" BMI.

Only slept an hour last night bros, insomnia is bad.

Hope I can still make gains at the gym since I'm starting lifting soon.

Good morning, frens. Vacation is over, back to staying strong.

I fucked up lads.
Had a good day yesterday with some other people, then they wanted to go to a beer garden.
They had literally no lean or healthy food there, only fatty meats with a side of carbs. I was too awkward not to order anything, so I got a coke zero and a schnitzel with fries.
I didn't eat anything else that day and I gave about half the fries away to others saying I wasn't hungry, but the fact remains that I ate gigaslop.
I'll have frozen lean fish and green beans today to atone.

8.7kg(19lbs) down as of this morning
gonan make it lads
waist didn't go down but probably will later
>>76321091
at the end of the day its all about calories
if you didnt eat much later youre good to go
i also ate fatty lunch yesterday but i didnt snack and eat high calorie dinner so my weight went down

>>76321021
To add to that,
>navy method says I have 34% fat
>FFMI estimates I have about 44-46% fat
That's a pretty wild difference in TDEE, 326 kcal to be exact. I know it's better to pick a lower TDEE value to be on the safer side, but I would like to retain whatever muscle mass I have or even recomp a little if that's even possible with this much fat.

So some days the scale doesn't go down because of water weight. Question is do still burn fat during those days? Do you burn fat every day whether the scale shows it or not on a diet?

>>76321261
Look this shit isn't a science. Just eat less for long enough and you'll eventually reach the weight you want. Stop obsessing over it.

>>76319063
>1500kcal
>running 20km
>lifting 3x a week
are you a lilliput?

>>76321091
>I didn't eat anything else that day
who cares then should have just eat some carrots when you get back come
nobody gives a medal for eating """"clean"""" everyday

238 lbs this morning, just 20 more lbs and I will at least be content with how I look

>>76321070
Hi hatboy, good to see you :)

I actually lost a bit of weight on my current vacation, walking all day seems to cancel out the increase in food. I assumed it would be maintenance at best, so I'm quite pleased.

>>76321348
Hello Ur-o, my vacation was more indulgment than expected, but thats fine. I went to the gym with my 6'8 nephew whos only 18 so they were sweat inducing trying to match his lifts.

It is sizzling hot outside.
I still did my 10k steps

>me mom is angry at me again for not eating dinner she prepped because i cant measure calories

>>76321371
You have to move out fren
There is no reasoning with Gainz Goblinz

>>76321371
Get angry at her. Escalate. Break the plate next time or something.

>>76321371
don't eat the god damn food god damn it.

>>76321371
This happens for me once or twice a week when my dad buys food on Fridays. Its usually just rice, goat, chicken, but the rice is made with so much oil that its impossible to measure for caloric intake.
I just take a few scoops, put it into a tupperware in the fridge and then eat some the next day while also nibbling at it over the course of 2 days

>>76321371
I went to visit my parents yesterday and there was a big barbecue my brothers were there too
Anyways, entire table was full of fatty meat, burgers, fatty sauces and so on
Everyone having huge ass portions and only my plate was filled with sweet potatoes, chickpeas and veggies
I wish I took a picture because it actually looked funny with all that juxtaposition

>>76320177
get an oil spritzer

greetings fren. will you make it, or will you just let dreamz be dreamz?

>>76321443
thanks for the motivation

Fatty Contest
BetterNateThanLever
228.6 lbs

Whoosh week.

Is a cheap analogue scale any more likely to be accurate than a cheap digital one? I've changed those little coin batteries twice now and that comes to the same cost as a totally new scale.

couple hours ago someone here at work asked me about my relationship status. and i think i was way too honest lmao

>>76321472
Larp week I see

>>76321406
what a faggot lmao this is why im on keto
eat a burger patty nigga

>>76321495
>what a faggot lmao this is why im on keto
>ketotard
you fatass

>>76321499
post belly, chubby
I guarantee I'm skinnier than you :)

>>76321495
Nah I'm good, being carbed up feels way better than on keto and I tried keto alot
This is the first time a diet feels great for me

>>76321286
To keep the kcals low.
>>76321106
>at the end of the day its all about calories
>if you didnt eat much later youre good to go
Yeah I guess, I'm suffering for it today, since I'm hungry as a motherfucked and know I wouldn't be if I had eaten what I usually eat, but I'm holding out, this is punishment and if I manage to not eat anything until dinner then I'll be back on the right path.

>>76321261
>Question is do still burn fat during those days?
Yes.
>Do you burn fat every day whether the scale shows it or not on a diet?
If you are in a caloric deficit then yes. There's extreme cases of caloric deficits where you may also be burning muscle rather than just fat, but generally speaking deficit means burning fat.
There's a reason we tend to put more emphasis on weekly weight fluctuations rather than daily, daily is very unreliable, stuff like time of day and water intake matters a lot.
>>76321339
Good job already anon. ygmi

>>76320080
Hunger is undefeatable. I already accepted that it's either several hundred euros per month for life or being fat forever.
>>76320088
Every body is different. Some only get hungry when they are literally starving, others get hungry all the time. There are manlets and tall guys but somehow everyone is supposed to have the same appetite?

>>76321645
>somehow everyone is supposed to have the same appetite?
Relative to their body mass and composition, yes.

>>76321656
That's not how it works. Some people from the same gender, height, racial etc. category have bigger appetites or lower appetites compared to their peers.

>>76320403
>Your stomach doesn't get "full", an empty stomach is 50ml and it can expand up to 1500ml, unless you're eating until you're in pain
I pretty much do. A pound of watermelon has 138 calories. A pound of the chili I make has less than 400. I eat like 2 or 3 pounds of the chili for dinner.
A big ass salad and a fried chicken sandwich for lunch. Some oatmeal and a half pound greek yogurt for lunch. Trust me I feel full most days.

>>76320397
You can pretty much eat unlimited lean meat, fruit, and vegetables and not get fat. Especially when youre filling your meals out with fibrous vegetables and watery fruits and berries.

>>76321736
>meat, fruit and vegetables don't have calories
why are you like this

I miss cold beer on these hot summer days, even the NA beers now have over 100cal each. Any former drunk anons have a prefrred low cal near beer?

>>76321743
I miss beer too. Sober for 149 days here. If you're trying to lose weight you should drop that shit too anon. You won't miss your beer gut.

>>76320696
I’m repulsed by men.

>>76321746
Yeah i did quit drinking, 5 months sober, that was more than 50% of the reason i got fat. I still like the taste and there are some really good NA's out there now but many of them are still high cal

>sex interest is so low I’ve been on no fap / no porn, not by conscious choice, but because I have no urge at all
Man this better be because of my cut and dissipate once it’s over, otherwise I’m fucked up.

>>76321759
On a cut my libido suffers aswell. I've started supplementing with iron because I was somehow deficient in it and it helped me get better erections and higher libido despite eating so little.

>>76321737
10 pounds of watermelon is 1380 calories

>>76321759
>>76321766
>went on a pretty drastic cut
>started exercising for the first time in my life
>hornier than ever
>actually started looking at women IRL with interest
Is this just my T returning to where it should be?

>>76321773
I am just getting more apathetic the lower my weight gets. When I am fat/overweight I am really anxious about it but now I somehow can't bring myself to care about anything. There's enough libido to fap 2-3x a day (late 20s).

>>76321355
Ah, yes, nothing quite pushes you like a training partner. Especially one that's stronger than you.
And indulging a bit on vacation is fine in my book, as long as the majority of time the line points in the right direction

>>76321488
I have no reason to lie. Next week I'll take a picture of my scale.

>>76321815
Sue thing buddy

>>76320854
Im not very consistent with my meal timing

What happened to the schizo who was going on a month long fast starting a couple weeks ago? Havent seen any updates so i assume he was larping or failed as predicted

>>76321826
He starts it over every few weeks. Lasts a few days if that.

Fatty Contest
justaguy
114.2 kg

>>76321830
Guess that explains why he wont join the fatty contest

So that guy who was gonna lose 50lbs in a month again gave up already again lmao

>>76321826
>>76321830
I personally think he is a meme. He comes back here just to make us laugh. what a nice guy.

>>76321902
50lbs a month is doable if you are like 400lbs and on the highest dose retatrutide+cagrilitide in addition to cycling clen.

>>76321906
that's the spirit brother, always spread positive energy
i know for sure that you are gonna make it

28000 steps today and I feel good
thats why we do it right
to feel good

>>76321958
why'd they rip that nice field apart

>>76321961
think of all the parking lots they could build

mmmm 1200 calories
i'm feeling pretty good for now but might raise it to 1400 later if it gets too tough
but I feel pretty good at 1200. black coffee helps

Ok so last night i learned to not go over tdee calories which is 1600, as exercise logged in MFP says to eat it back, to not do that.
So my follow up question, is the 1600 for the days i work out only? Or should i be eating at 1600 even on my 2 rest days?

>>76321946
>that's the spirit brother
I personally just laughed so hard that everyone in my house heard me and asked what's wrong HAHA

>>76322168
ur a cutie patootie, good job anon

>>76321961
it's supposed to be a coal mine. which is weird because that doesn't look like coal at all.

>>76322173
You can do either but I’d say just eat 1600 everyday so it’s easier to remember and you can eat similar meals all the time anon. It’ll all average out anyways if you maintain the deficit and hit the weights. The less complicated the steps to your goals are, the more likely you are to want to take those steps.
>>76322222
digits

>>76321743
Not sure if it's available outside of Germany, but nonalc jever has like 13 cal/100ml and is almost my fav taste wise too.

Tomorrow is 1 year since I started my weightloss journey, I've lost 132lbs. I will NEVER become fat again, being fat is a curse upon this world. Everything is life is so much better skinny. I mean I'm still a shut in autistic loser but atleast I'm a happy one who can do things without almost dying. Thanks for the help and for anyone who is just starting, it is worth it. Just keep going.

>>76322341
cheers bro but how about some pics?

>>76322349
>pics
Why are you all so crazy about pics on an """anonymous""" board?

>>76322349
I don't want to post semi naked photos of myself online for other men to look at. Unlike most of /fit/ I'm not gay.

>>76322349
Okay I'll be honest, all the body pics I have were already posted to my Grindr profile, so I can't post them here without doxing myself

>>76322360
gives credence to the story and it's good motivation
>>76322365
if you don't want to that's okay
I personally never felt one way or another about posting pictures

>>76322360
I'm always curious as to whether or not people who drop that sort of weight ended up with loose skin

>>76320092
>calculate bf%
>extrapolate that to find you fat mass
>subtract fat mass from weight to find your LBM

>>76320495
>running for weightloss
yeah maybe when you're below 24.5 bmi but any fatter and your joints will explode

>>76320616
>>76320640
>look my abs,
post body esl-kun so we can give you a good estimation

>>76320705
working out pushes water into muscles temporarily
>>76320858
good job

>>76322222
wasted
coal forms in layers that's one thing and another one is that they are moving the sand and soil away so that they can get to the rock within which the coal resides

Suomixar here. I used to post here a lot and do the fatty contest but failed. Things got a lot worse and I re-gained all the weight I lost and put on a bit extra. I'm around 550 now. I'm finally seeing a doctor and got bloodwork done, turns out I'm only pre-diabetic now but I know that could change in a matter of years, or even just one or two years.

I stopped posting here because I felt like I was wasting everyone's time coming up with excuses and not making any progress in the fatty contest. I wonder if I could start again? I want to make a real actual effort now that I have some motivation and I don't want to do it alone. I know nobody is probably as big as me but I need people I can talk to about this stuff, ideas, etc.

Am I a lost cause or can I try again?

just used some AI tool for estimating BF% and it said im at 27.5%. Navy method is also at 28%.
The only one that's high is BMI method at 33% but that one is notoriously bad for tall people, people with strong legs, lifters and athletes. I play tennis so my legs are pretty strong. Is that correct?
Turns out im just then couple of percentages shy of being normal weight. yay!

>>76322486
dont ask such stupid questions
only you know the answer to it

>>76322493
>that one is notoriously bad for tall people, people with strong legs, lifters and athletes. I play tennis so my legs are pretty strong. Is that correc
No. Use FFMI and don't lie to yourself.

>>76322494
You're right, I should just do it.

>>76322502
just checked it out, i dont get it.
first google result is some calc where i have to input my bf% manually, that doesnt make sense

>>76322486
Did you learn anything from your last attempt? Focus on that instead of your lost progress. You'll keep those lessons and they'll carry you even further this time.

186 cm
99,7 kg (starting weight 106 kg)

Ey, I did it! Finally under 100 kg. Turns out eating less makes you break a plataeu and lose weight, who knew. Next up is 90 kg, from their will probably do a maintaince break, to eventually go to 80 kg.
Wagmi, everybody.

>>76322486
An anon in the fatty Contest called healthy2026 was like 500+ lbs or something and is now in the 300+ lbs range. If he can do it you can, stop making excuses or you're unironically going to die.

>>76322450
nah mate i'm at 28 rn and i've been running for the past three months without any issues at all
just taking it slow (i run ~8k in an hour), have good shoes and watch my form
it also probably helps that despite being chubby my entire life, i've always done different sports, so my ligaments are probably pretty tough (especially from wrestling)

>>76322514
You input your bf% and everything else and see if your resulting FFMI makes sense with the level of fitness you have (19 being average for a man), then you increase or decrease bf% until FFMI fits.

>>76322544
>run 8km in an hour
>8km = 4.9miles
>normal walking pace is 4miles and hour
So you don't run, you do a brisk walk at best.

>>76322554
well you can run slower than you walk

>>76322554
Who walks at 4 mph, lol? Walking pace is 3 mph

>>76322554
>normal walking pace is 4miles
That's the high end. A normal walking pace for most adults falls within the range of 2.5 to 4 miles per hour. So yes, that's pretty much running, Jogging, I guess.

>>76322567
It's a brisk walk you fat coper

>>76322544
>for the past three months without any issues at all
exactly

>>76322554
the average walking speed for adults is 3 mph, not 4. but call it what you want, i'm having a good time and i'm only gonna get faster as time goes by

>>76322569
4mph is a (very) brisk walk already.

>>76322341
Great work, don't forget to come back and remind us and yourself occasionally. Helps you not to slip up down the road too
>>76322486
You'll always be welcome, and don't worry, there's way more annoying people here than you, lol. I never was quite as big as you, but I know the struggle and I'm happy to talk to you.
It's good that you talked to a doctor. You might also benefit from just a bit of talk therapy if there's a case of eating your feelings going on.
As the other anon said, learn from your mistakes, honestly assess how it happened, then don't make the same mistake again. I believe in you.

Binging as we speak.

I guess it boosts my metabolism...

>>76322584
>it boosts my metabolism
cope fatty

>>76322584
I stopped my binge halfway and threw out the junk food. Guess I'm not yet at the point where I can have that stuff in my house, at least not when I'm hungover.

You might want to do the same, just stop. When you really consciously look at the food, it's not even that good. It's just your monkey brain telling you to keep stuffing the dopamine source in your mouth

>>76322584
I binge ate a 200 g bag of potato chips the other day because I really really wanted it. I just adjusted the rest of my eating knowing that 1000 calories was coming from this one bag of chips, so ate 300g of chicken breast, a whey shake and greek yogurt. Still stayed at my caloric deficit and enjoyed my treat

>>76322539
>>76322579
Thank you both that means a lot. I can sort of see how to do what I need to do but knowing how to do it and working up the motivation is difficult. I want to prep meals and bring tupperware lunches to work but it's a bit of a process, and this is just an excuse really. I don't know whether to focus on just eating less and trying to be a bit more active or trying to do everything at once. I want to maybe try going to a gym to help with my back, it's hard for me to walk very far without my back hurting now. It's usually like this until I lose some weight again.

>>76322616
Just diet at first, at your weight it'll come off easily if you just eat less.

hmm.. i think i'm going to start eating a can for my meal of choice before lifting. that paired with my protein shake it's easy 50g carb 50g protein. they are no preservatives, and a whole can is considered 150% of your daily vegetable serving.

>>76322538
I wonder if measuring weight in kg makes it harder. During my peak loss rate I could go through 10 pounds in a month and a half and a pound every 4 days, so I got pretty frequent positive reinforcement. But with kg those milestones would take more than double as long to hit even with the same rate of fat loss.

>>76322639
Isn't that that one guy, what's his name, Larky Lark or Loosey Goosey or something?

i'm hornier when i'm hungry for some reason o_o

>>76322671
I got thinner and my libido shot up

>>76322584
I love melancholic 90's anime style

>>76322671
there's someone in the /fa/ thinspo thread that substitutes food with gooning. solid strategy desu

>>76322639
a can of what?

>>76320337
you and i are the same. i could get fat on broccoli alone. i have always loved to eat. when i first started losing weight i had to closely monitor my chicken intake because i could easily go over my daily limit if i ate as much as i wanted to. i would bake the entire package and have to force myself to put some of them in the fridge for later instead of just eating the whole tray.

people like us are a rare breed. we don't stop eating when we're full. we don't stop eating when our stomach hurts. we only stop eating when there is no more food left.

>>76322652
I GOTCHA you're bustin' my balls. i mean we do it a bit different back home, but anon hah. that was good

>>76322689
>i could get fat on broccoli alone
Bullshit. 1 pound of broccoli has 153 calories. You're telling me you could eat over 12 pounds of broccoli a day?

What would you lads suggest for losing weight on a budget as far as protein powder goes? I'm going to be substituting it for meals at work and eat a homecooked meal at home. I only work 8 hour shifts now instead of 12 so it should be ok. I just need it to taste decent without gagging.

Is ON Gold Standard still the best value? I'm in the US. I've been out of lifting for like 7 years and became a fatass again after I got married and especially after we had kids. I had gotten fit for finding a wife and looked good for while. I injured my wrist at work so it's going to be hard to get back to lifting hardcore like I used to. Going to start hiking again.

>>76322514
you're right, you need to have a decent estimate of your bodyfat before you can calculate your ffmi. The program I posted in >>76320445 does this for me based on my impedance scale readings.

The method he suggests in >>76322545 isn't much better than eyeballing your bodyfat, since you're just eyeballing your fitness level as a proxy for your bodyfat. If you lift regularly though, you could compare yourself to others of your height based on how much they lift.

>>76322742
Its cheaper and better to eat lean meat like chicken breast, granted whey is a lot more convenient. ON is pretty good value where i live, not the best macros but definitely a good go to

>>76322748
>eat meat
I'd love to, but my wife only has time enough to cook when I'm home because I can watch the kids. I'll still get a good meal after work.

is sugar diet/fruitmaxxing a meme? i keep seeing it all over /fit/

>>76322710
i was joking. i doubt anyone could get fat on just broccoli. you can absolutely get fat eating too much chicken and vegetables though. the point is that people don't all feel satiated the same way. i feel strong hunger cravings every four hours (or less). i can eat a whole bunch of food until my stomach is bursting and still feel 'hungry.' it's the strangest thing. sometimes i feel hungry again immediately after i eat. i was a fat kid so i can cram all kinds of food in there without pain. i used to eat to pain frequently as a child. i used to drink at least 24 cans of pepsi a week.

if you spend enough time on /fit/ you'll meet those guys who are the opposite nd can eat just a tiny little bit and feel completely stuffed like they can't eat any more. they frequently complain that they can't gain weight no matter how much they eat. this seems impossible to someone like me. if i'm not actively trying to stop it- i'm always gaining weight. that's just how my body works.

>>76322821
someone is being paid to actively sabotage these boards because they are so helpful and valuable to people. the sugar diet is a fad that will pass and many will get sick doing it.

>>76322821
it works great for me, I have never felt better
but I don't follow any influencers protocol
I tweaked mine a bit

>>76322826
Cope fatty

>>76322826
You arent hungry, you're just craving the stimulation of junk food. Fill up on healthy food and top it off with a sweet or salty treat that's healthy or 200-300 calories a day of junk food.

>>76322554
>normal walking is 4 mph
No the fuck its not you are so fucking retarded if you think that

>>76322872
And you are an obeast fat shit. Don't talk.

>>76322616
You won't win a fight against the kind of surplus you're eating with any kind of exercise regime. Your primary focus for now should be on your diet. Identify what pushes you so far into a surplus, is it sodas, salty or sweet snacks, binge eating, junk food etc.
Then make incremental changes to that, don't try to crash diet and become an athlete at the same time, that's not going to happen. Easiest thing to cut out is sugary drinks btw.
Exercise is primarily to make you feel good in your body, help with your hormones and general well-being. A few extra calories burnt are a nice motivation and goodie on top. Some strength training should help with your back. Not sure how feasible bodyweight exercise is for you, but even a little bit of core and back work could go a long way. Walk as much as you can, but don't push through joint or back pain.
Meal prep is a good step btw. My favs are chili, stews, lentil salad. The /fit/staple is grilled chicken breast and green veggies steamed or oven roasted.
Slow and steady my friend, you got this!

>>76322867
>>76322858
i'm not fat anymore. i'm in the healthy BMI range and i do a physical job and get 4-5 days of cardio in every week. the first time i actually succeeded in losing weight (not my first try) it was 115lbs lost. i went from 300+ to 185lbs. then after a few years, i gained a lot of it back. then i managed to get back down to 185lbs again. both times by counting calories and putting strict limits on how much i could eat. i don't eat fast food. i don't drink soda anymore. i still manage to put on weight even without those vices. i'm always hungry. i'm also very active compared to other people and always have been. i eat a lot of calories and i burn a lot of calories.

right now, i'm at 190lbs and headed for 175lbs, which was my lowest recorded weight in college when i was obsessively jogging to lose weight and constrained by dining hall hours. i didn't do CICO because i didn't know about it. i did manage to slim down from how i was as a fat kid, but only accidentally. since then, i trust the science of CICO because it works.

i eat mostly meat and vegetables, always have. lots of potatoes and pasta and not much (if any) fried food. don't really like sandwiches or chips. i have always made home cooked food my whole life. still get fat unless i am extremely careful.

i never ballooned back up to 300+ after i lost the weight for real the first time and i never will again. i know that i am capable of controlling my weight. it's just hard.

>>76322821
The diet fad cycle keeps on rolling. Things come and go and then come back again.

>>76322887
Ive walked everywhere my entire life and didnt get a car until i was 24. I pass everybody i walk by. 4 mph is not average you mouth breathing fucking faggot

>>76322930
I usually drink zero sugar stuff, but do I have to cut out stuff with artificial sweetener? I never know if someone means drinks with sugar or drinks that taste sweet, sugar or otherwise.
>Meal prep is a good step btw
I want to do it but I don't have the setup for it. I share a refrigerator and a kitchen so I don't have the space to keep all this food on hand to prepare in advance. It's something I'm definitely going to do once I find my own place though
>Walk as much as you can, but don't push through joint or back pain
I don't have much of a choice there. I walk to my bus stop every day for work and the pain varies, some days its light, some days its intense and even starts going into my legs. But I have to keep going.

>>76322978
Fatty knows not what he talks about. Cope.

>>76322987
That depends, are diet sodas leaving you craving more sweet stuff?

>3 week summer vacation after this week and the next
>Not going to worry about my diet for that time (within reason)
>Already at healthy BMI, but going to lose as much weight as possible for the next 2 weeks to damage control
I call it "Hell Week", and I don't recommend anyone else do it since it's just a crash diet.
>Fast monday and tuesday
>Eat 1500 calories wednesday (maximizing satiety and protein)
>Fast thursday and friday
>Eat 1500 calories saturday and sunday each
Weight drops like crazy and I lift to offset the muscle loss as much as I can. It's stupid though I know

>>76322987
>Soda
Sugar free soda is fine. Long term you might want to cut them out, to rebalance what you consider sweet, since they're still messing up your sense of taste a bit, but that's optimizing the small stuff, not important. Just don't drink 1000 cals of sugar without any satiety. So you're good there.
>Meal prep
What are you eating at work when you're not meal prepping? If it's McDonald's or similar, that's something you want to change obviously. In a shared space the classic "fill six boxes and chill/freeze them" is harder. But can you prepare a single portion of something in the evening? Doesn't even need to be cooked food, can just make a wrap with chicken and greens. Chat Gpt can sort you out with recipes if you describe your situation. I like to just get a waterproof container, dump in some fat free Greek yogurt or even 2%, a handful of rolled oats and maybe a banana and some berries or nuts. Artificial sweetener if you must have it more appealing. Chill overnight, if it's not too hot it's fine until lunch. Insulated container or a fridge at work is better even. Doesn't even have to be every day in the beginning, just start with something to get used to it and get some experience.
>Walking
Don't have much advice there, other than it gets better when you lose the first weight. Good thing is, every step is a workout for you right now, so when you get lighter, your muscles are oversized for the job for quite some time :)

One thing at a time anon, just start with something, keep it going and then add something else. Marathon, not a sprint, but you got to start

Fatty Contest
TheThrongler
67.5kg

Ballooned up 2kg this weekend literally binge eating like a dumb fuck, probably went for 14% bf to 16%, gonna try to just do a deficit without going low carb this time around, I was able to do a low carb diet for a full month without binging and I was lookin extremely shredded.

>>76323080
At work everyone just orders Uber, not always fast food though. My job provides both a kitchen full of free snacks/drinks and also a weekly lunch budget of $100. I use that money to pay for other stuff so I don't use it for food but that leads to me spending my own money on food or overindulging on the snacks. The snacks range from chips to protein chips, protein bars, poptarts, cups of cereal, oatmeal, honeybuns, cookies, slim jims, occasionally candy. The drinks are usually stuff like Gatorade/Powerade, soda (both regular and zero sugar) and energy drinks like celsius.

I'll have to keep it up with the walking then. I really wonder if going to a gym to use their treadmills would help. I can't tell if I'm trying to talk myself out of it or get someone else to talk me out of it lol.

>>76323124
If you have the extra income and can spare some cash then pay for a meal prep service and just get all your meals made for you and delivered to you.

>>76323124
All right, sounds like snacks are a likely suspect. It's hard to cut them out completely, but watch your calories and limit them to maybe one in the afternoon for a start. All the things you listed are on the calorie dense side. Protein bars and chips are just candy with marketing btw. Oatmeal is fine if there's no added sugar.
Any kind of takeout is usually high in calories, even the "healthy" options. But some stuff is obviously worse than other. Try to go for those if you order stuff, chain restaurants list their macros online. Prepping your own is better still, as I said, even just starting one or two days a week is something.
In general, you need to get to tracking your food intake and see where you can make some cuts the easiest. When you have an honest (!) assessment of your calorie intake, first goal is to eat maintenance and then to introduce a deficit. At your size, a 1000 cal deficit is relatively easy.
Can't really give you good advice on the walking thing. If you talk to a doctor anyway, ask there. But walking on a treadmill, where you can even hold up with your arms a bit should probably be fine. If it feels wrong, reduce intensity or duration. If it feels good, keep at it.

>>76323202
>Protein bars and chips are just candy with marketing btw.
Hard disagree. It obviously varies by product, but the macros on quest chips are as solid as it gets.

>All right, sounds like snacks are a likely suspect. It's hard to cut them out completely, but watch your calories and limit them to maybe one in the afternoon for a start.
I agree the snacks are probably fucking him, but snacks shouldn't be demonized. Quite the opposite. Integrate snacks into your routine in a healthy way. Have tons of healthy snacks like fruits, protein chips, vegetables, and yogurt around. Eat them often, in reasonable portions. They'll stop you from binging. I have a personal rule that if I'm at my calorie goal for the day, but am hungry at night, 100 calories of greek yogurt is always an option. Getting a smaller deficit for the day beats kicking the diet fatigue down the line and binging later.

>>76323135
I thought those meal services just sent raw ingredients? I might look into that if it's all pre-cooked
>>76323202
Sounds like it's still the same old trick, just a simple calorie deficit.

>>76323291
Some send raw ingredients and some send cooked meals you can freeze.

WHY AM I SO HUNGRY AAAAAAAAAH

>>76323075
or you could do a psmf and keep all your muscle and not bother with fasting

Fatty Contest
memediet
107.4 kg

Insane woosh week after not losing anything last week at all, but still keeping the same calories and meals, I am now a believer of the woosh

>>76322991
not that anon, but I've been walking a bunch over the past year or so, literally in the thousands of miles. I average about 4.5 mph while doing laps in my neighborhood. If I had to estimate the speed of the other people I see out walking in my neighborhood it would be about 3 mph. And that is the speed who are going out for a walk for exercise. Sometimes I will see a couple or small group of people going out for a stroll and that might just be like 2 mph or maybe 1.5 mph. I have not encountered anyone who walks the same speed as me. I'm not even sure if I've seen someone who walks at 4 mph.

>>76323433
I walk 4mph on my treadmill at home while rucking. I may be able to speedwalk outside at 4mph unweighted.

>>76323436
I walked faster in part to get more calorie burn per hour, but the longer I do it the more conscious I am of the cardiovascular benefits of walking at that speed. My BP and Heart Rate are both pretty solid. Pic related. Also I used to walk at night, but switched to the day. Getting that extra Sun is really good honestly.

>>76323458
my blood pressure is already pretty good but I wonder what it is now after a couple of months doing this.

it is starting to get taxing though, more so the amount of sweat I exude and how I need to shower each day.

What are some of the best exercises for losing a beer belly?

I've started working out the past 2 weeks by doing 10k steps every day, and going to the gym 3 times a week. My diet has been fine, but I'm pretty tempted to go back to fasting to a day or two every week, or trying to give keto a shot since people say they lose week pretty quick after a week.

>>76323480
the one you enjoy

>>76323483
I've been struggling to pick some since there's so many, so I was curious to see what other people are doing.

>>76323480
find whatever your ideal body is and choose workouts that will get you there.

>>76323472
>more so the amount of sweat I exude and how I need to shower each day.
yeah I have to shower after each time I walk. But I think that is the cost of pushing the cardio to a point where you actually get the benefits.

>>76323480
I play magic arena and watch youtube while I do stationary bike.

>>76323480
also just to note that cardio is your friend, whatever you like the most as it will help you lose visceral fat.
Also keeping a deficit mostly.

the workouts are more so for your body to look like after you remove all the fat.

>>76323496
i have long hair so my hair gets all frizzy if i shower everyday ;_;

>>76323505
>>76323498
I will keep on doing cardio then.

I've mostly been doing 1 meal a day, but it's usually under 1800ish calories.

My routine has been 10k steps every day (starting to run a little bit during it) and basic strength training from some app.

I think I'm going to start trying to do high knees and crunches at home.

>>76323508
my condolences

I'm getting hungry, time to watch another binge of Erik the Electric eating 20k calories

>>76323508
You can still shower, just don't use shampoo every day.

>go to gym for first time in a while having only eaten 400 calories (5pm)
>almost die

>>76323518
What is your usual OMAD? ive had more success with multiple volumnuous meals that are lower calorie. Im doing 1800 as well. Breakfast was a bowl of oatmeal and a half cup of fluffy greek yogurt. Lunch was a chicfila fried chicken sandiwich and 2 strips. Then I had a half pound of greek yogurt as a snack. Dinner is a bit over a pound of chili. Then a lollipop as a midnight snack.

Does working out while not being on a deficit really feel that much better?
Pic unrelated

>>76323587
>starving your body
>but not enough to get into ketosis and switch to burning fat
>wtf why am I dying?

Started the year at 470, now 500. Not looking for pity. Just wanted to tell people here that it can happen to you. If you are over 100 lbs or more overweight there is little stopping you from being 200, 300 lbs overweight. You also probably have something else going on, like severe sleep apnea and ADHD like in my case.

The fact is that you can, if circumstances allow it, get up to 500 lbs should be another reason some of you who are procrastinating losing weight should do something right this minute and not delay it. Again, there's nothing that stopped me from getting this fat. I have NAFLD, prediabetes and my sleep apnea is being managed. I don't feel like crap. My joints rarely hurt. But I am like 300 lbs overweight. I can tie my shoe laces, wipe my ass. I am just fat as fuck. I never believed I'd get here but I am. So you all need to do something about it immediately.

>tfw you finally break the uptrend and set a new relative low weight measurement

>>76323852
no YOU need to do something immediately

Why does the "eat fat," boogieman exist? the 0.3-.5g of bf is fucking ridiculous. You do not need to eat 50g of fat a day man, especially on a hard cut. You just need to not eat like 0.

>>76323895
you should be eating omega-3 fats everyday, same with some other fats like that found in olive oil, or avocados. But yeah you don't need that much like a few grams.

>>76323901
*takes vitamin*

ok

>>76319474 (OP)
Sardines in tomato sauce says 0 carbs. Are they just not counting the sauce at all? This is BS, right?

>>76321645
>several hundred euros per month for life
nigga you can get ts from china for like $200 a year

I've been losing weight but I don't know if it's getting rid of my double chin
what do I do?

>>76323904
Yeah I would assume so

>>76323915
yeah but it will make you ts

>>76323925
what?

>>76323922
Spot reduction is a myth, all you can do is just keep losing weight until it goes away.

Day 2 after coming back and trying again. Oats for first meal, beef casserole for 2nd and protein shake to round out the day. I need to find a good dumbell workout to do from home, finding it hard to get to gym as often as I like.

>>76323922
If it hasn't yet, it will. The face isn't one of the first places your body stores fat, so it's one of the first it'll get rid of it.

>weigh self
>203
>take sip of water
>go take a shit that felt big
>i bet i lost weight from that one jesus
>204
HOW BITCH FUCKING WHAT

>>76324053
If someone tells me its because of water retention being stored in my muscles after taking a shit ima fuck them up

>>76323852
We are all going to make it

>>76324056
Sounds like a scale issue.

>>76324053
Lmao literally the same thing happened to me today. Two shits and I was still above my morning weight

>eat
>still hungry
Let's see your science explain that one you fuckin idiot

>was meant to start my 2k cal deficit diet yesterday (Monday 30th)
>caved and ordered fast food, swore I'd start the next day (today Tuesday the 1st)
>pissed off because yesterday was a Monday and it makes more sense in my head to do a full week to track progress
>not I'll be tracking progress having missed a day
my ocd makes this shit do my head in, but I've started today and i'm going to see it through

>>76324133
You have to make things easy and convenient for yourself so fast food isn't as tempting

>cheat day yesterday
>feel bad
>check scale today
>still lost weight
Wild.

>>76324133
>2k cal deficit diet yesterday
Just go on a 500 cal deficit and workout(don't count calories burned through exercise).

>>76324053
Is there any point to weighing yourself everyday?
I just weigh myself once a week at the gym

>>76324147
ah i mean 2000 calories total lol

>>76324133
>2k cal deficit
>binged in literally the first day
dude it's almost impossible to lose wheight that fast. just do a more sensible deficit like 800 or 500 or you will be pissed off because you're gonna binge again in a day or two. there have been hundreds like you in these threads. be a man and take some advice

>>76324163
sorry i meant 2000 calories total.

>>76324216
what's your tdee? (If you put anything but sedentary i will come to your home and piss on your funko pops)

>>76324222

>>76324053
Water usually weighs more than shit I've noticed. I often drop 3-4lbs after my morning piss, biggest shit I've ever taken was only like 1.8 lbs.

>>76324235
okay we're the same height though your starting weight is higher than mine was. You should be gucci with your 2k plan, i have been doing the same since january (except for the days i'm with my gf)

>>76324254
how's your weight tracking now? i feel like getting to my goal in 7 months is doable by sticking to 2k calories, clocking 10k steps daily and lifting 4 days a week

>>76324285
i started at 115 in January, i'm at 103 now. this is the nice part about setting your tdee to sedentary, because if you do lots of sports, you'll only get positive surprises. I've been lifting between 2 and 4 times a week as well as doing 3 cardio sessions.

>>76324291
glad to hear it anon

>>76324291
i should also mention that i wasn't doing 2k kalories a day the entire time, that only started 2 months ago. before that i was just winging it by cutting all the really unhealthy stuff

Gained about 10lbs the past few months instead of properly maintaining.
Time for a CICO July

>>76324311
>CICO July
so you're gonna eat only 3 tubs of ice cream instead of 5 like in June?

>>76324442
I'll limit myself to half a gallon of milk a day.

>>76319474 (OP)
6'1 262 lbs down from 286, having a really hard time losing weight, also retarded in math so can't really calculate my caloric intake and expenditure. Also don't know what my ideal weight should be, my foot size is 11 UK if that's relevant.

>>76324575
>retarded and can't do maths
Use the calculator on your phone. Sto making excuses.

can i eat at a smaller deficit and recomp at 40% body fat?
or is it better to eat at a larger deficit and focus on dropping fat first before building muscle later?

>>76324575
It'll probably be around 155-175

>>76324624
you can do either
having a sport that you enjoy can really make your weight lost journey much easier and enjoyable. ask yourself, do you enjoy lifting, or something else? maybe swimming, hiking, cycling, something like this?

>>76324649
>do you enjoy lifting, or something else? maybe swimming, hiking, cycling, something like this?
not really, mostly because i don't have the time. but i know i have to do this so i'm going to lift 3x a week anyway, and walk on the off days. the problem is that i need to both lose weight and build muscle since i'm really weak on top of being really fat.

>>76324660
>mostly because i don't have the time
you'd be suprised how much time you have once you honestly analyze how much time you waste in a day. once i really wanted to, i could easily fit an hours of training into my day, despite working full time and having a family.
other than that, it's good to incorporate training, just try to find some sort of enjoyment in it, otherwise it won't last. maybe set yourself a fun and achievable goal to track every now and then

Week 3, day 1 of road to 5k completed without a hitch

>>76324671
bmi?

>>76324790
26.2

Posting here for the first time. I'm not fat either; I just want to ask you guys if MyFitnessPal is good for calorie tracking. I'm Brownoid, and I can't tell if it gives me the correct calorie count.

>>76324808
Yeah, a lot of people use it for its big database

>>76324825
When do you guys insert calorie counts in that app? At the end of the day or right after a meal? I have used it quite a few times in the past but always end up not using it.

Fatty Contest
TheObeseBrit
211.8lbs

Grug post you fat bitch

>>76321399
Goat meat is called chevon ESLbro

>>76324972
>he uses the cucked french part of the english language
lmao

>>76324833
>When do you guys insert calorie counts in that app?
Different anon, but you log your calorie counts as soon as possible.
I cook all my meals, so that means I log the ingredients as I prepare them while cooking. I have a digital scale next to me and when I decided how much to add (for example broccoli) I will weigh it and log it in mfp before cutting it up and adding it to the pan/wok. I do this for all ingredients I add - if it's a liquid like oil or onions sauce, tare the bottle to 0, pour it in, then weigh and the negative is how much you used. Always try to measure mass (weight/grams) rather than volume (liters/cups/spoons), as it's more accurate. You don't have to be giga accurate, so 78g I might log as 80 etc, but try to stay close, especially if you just started, you'll learn where to be strict and where to not be when you did it for a bit.
If you eat frozen/canned foods, scan the barcode before opening it and add the amount of the container, easy too. If you eat snacks or something, log it before eating as well.
The issue comes with restaurant meals/takeout - either look if someone else logged something like that __then choose the one with the most calories__ (some people add shit values that are far too low) or try to guesstimate the ingredients.
Also in the beginning it will be a little annoying to find the right entries, but as you use it it'll remember your previous choices and get easier to pick the ingredients.
The big takeaway is to log as soon as you know the amount you will eat or have eaten (portion/ingredient/whatever), always use a digital scale unless the amount is pre-measured (canned food) and to round up rather than down.
Good luck anon.

>>76324796
is it a good idea to start c25k at 32.4 bmi or will i ruin my knees?

>>76325008
I would play it safe and wait

>>76325008
you can do it at almost every BMI (i started at 29) but you'll need to go REALLY FUCKING SLOW and wait until you're fully recovered between training sessions. Also, get some running shoes with thick stack height, like the asics Gel Nimbus or Saucony Endorphins. This is not the time to larp as a based primal barefoot hunter

"just search the food in the app and log it"
Would work great except that every food has 200 nearly identical entries with wildly different amounts of calories. Sometimes I get the impression that unless all you eat is chicken breast, white rice and broccoli, counting calories has such a massive margin of error that it is a complete waste of time.

>>76325035
Stop making excuses fatty

With all the bots that run wild on this site, you'd think someone would have made a bot to reup generals when they reach bump limit.

>>76325037
K, I will just pick the version with the lowest amount of calories. It has a green check mark so it must be accurate.

>>76325035
take the one with the highest calorie count idiot

>>76325041
Great idea, now I can only eat a chicken leg in a day, because according to this 100 grams of chicken leg have 700 calories. Let's see how long that lasts.

>>76325044
better than diluding yourself into believing that a chicken leg has 50 kalories and posting "cico is wrong, i can prove it" threads in a month

>>76325051
I am not saying that CICO is wrong, it obviously isn't. But if the reality is that estimating the amount of calories in most foods is impossible, then at least you need to readjust the advice to take that into account. It certainly works great as long as all you eat is chicken breast, rice and broccoli, but I am not sure that's sustainable in the long term for most people.

>>76325065
>But if the reality is that estimating the amount of calories in most foods is impossible
What? You just read the fucking lable, if none is provided you find similar food and assume the highend so that way you dont over consume. If you cant find the exact items calories, and while looking you find a range between 300 to 500 you just assume its 500 and move on. CICO is always and will always be what matters

>>76325071
>you find a range between 300 to 500 you just assume its 500 and move on
I am starting to think that you are just too retarded to understand what I am talking about. So instead of a deficit of 500 calories you end the day with a deficit of a 1000. Do you think that has any effect on the success of the diet? At that point all you are doing is starving yourself, while pretending that you are accurately counting everything.
And the thing is, even if you have all the accurate information about the ingredients are using, you still don't know shit about the result after cooking. Should I count the 10 grams of fat that I added to the pan, even though most of it is still there at the end? Should I count the puddle of fat at the bottom after roasting chicken that I am not eating, even thought a large fraction of the calories are there? It's just nonsense. Let's be honest, this is why people who are serious about nutrition only eat foods that extremely easy to track, chicken breast, white rice and broccoli.

>>76325093
>NOOOOOOOO I NEED TO EAT MORE OF I'LL BE HUNGRY
kek ngmi

>>76325102
wait until he finds out how inaccurate the weight on the packaging and food scales are kek

NEXT >>76325111 >>76325111 >>76325111

>>76325035
>counting calories has such a massive margin of error that it is a complete waste of time.
I kind of agree with this and have developed my own heuristics. When I was young, decades ago, I got stuck in China for over a month in some very blue collar areas for technology rollouts. One thing I realized quickly was that even though I wasn't hungry it was like being on a cut and I got pretty lean. All jobsite meals were exactly the same: meat the size of your hand with your fingers and thumb cut off (older ladies eyeballed everyone and gave the portion by your size), about 1.3x that in white rice, and then 2x that in veggies with some amount of cabbage in it, and a bowl of broth, probably 2 cups. Every single person was /fit/ and every person ate every single morsel of lunch every day. The meat was all over the place, from lean to some kind of horrible fried river fish to almost entirely fat (pork belly cubes) and for whatever reason if you stick to this ratio you will never really get off track.

So really for me, if there's an impossible to estimate scenario, I try to mentally eat a working man's Chinese lunch because if you're active you can't really go that bad if you keep the "bad" part to about the size of your hand minus your fingers and thumb and then eat vegetables and the rough equivalent to the rice's calories in carbs.

>>76325413
>Americans would rather learn ancient secret Chinese measuring method involving variable body-ratios, hidden proportions and occult oriental understanding of physics before using the Metric system
You can't make this shit up