>Who is /fat/ for?
For dependable ducks 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: >>76325111

Is it too late to six pack for summer?

Hi,

If you don't remember, I'm that anon who's losing weight to attract women.

Tomorrow I'll wake up below 79kg for the first time in more than a year. It'll be fun. [spoiler]I still feel like I look like the same fat ass I was 7kg ago[/spoiler].

>>76331676
But you'll never attract a woman

>>76331693
Begone blackpill jude
>>76331676
Good work anon

>>76331696
stfu antisemite
die

Got myself a weightvest, gonna strap on as much as weight as I lose as I continue

>>76331866
Why? It just puts stress on your spine and joints. If you want to increase your cardio load just walk an incline, it gives you all the benefits of increased resistance without any additional stress on your joints.

>>76331873
because

>>76331866
The skindentation of the side straps makes it look like weird fetish gear.

>>76331881
kek yeah I'm too fat for even their largest model

>>76331866
does this shit actually work? I was considering getting one too but idk mayne.

>>76331885
I've bought it after watching this
https://www.youtube.com/watch?v=lIojfAWU9FA
looks good enough for me to try

>>76331866
According to the study your dude mentioned the largest impact from a weighted vest was achieved at 11% of your body weight. So if you weigh 200lbs you want a 22lb vest. They also wore the vest 8 fucking hours a day for 6 fucking months. That's a lot more than throwing it on for a walk everyday, they're essentially living in it for a full work day for half a year. That's a pretty huge commitment.

Sucks that my pedometer records half the amount of steps per hour on the stationary bike than when I walk or use the elliptical, even though I cycle my feet more on the bike

>>76331645
I got my abs in time to go to the beach for 4th of july

I have 1500 calories left, barely ate anything at work because I was using all my willpower to avoid snacking. Now I have no idea what to have for dinner and I'm dangerously close to just eating nothing the rest of the night but I really shouldn't do that. All I have at home is some ramen noodle packs and a couple boxes of macaroni and cheese.

What do you guys eat for a snack when craving something sweet? I haven't found any good low-cal late night snack options yet.

>>76332086
Apple. Pickle.

>>76332086
berries in oikos triple zero yogurt cup

>>76332086
Yogurt or string cheese. Maybe a lollipop.

>>76332086
not to rain on your parade but you should cut out the snacks all together. just saying. maybe get a zero calorie soda or something I guess.

>>76332126
Hard disagree. Snacks are a cornerstone of a good diet.

>>76332153
the less you eat, the better. two meals a day max. even less if you have more to lose. otherwise, you're unnecessarily raising your insulin levels which contributes to fat retention.

>>76332086
I just put a little coffeemate in my coffee if I want something sweet. Its a better alternative than doomfeeding a tub of ice cream

what's your goal weight?

>>76332221
Began at 160kg/6'2
Currently at 104kg

Won't be satisfied until i'm 85 at least

>>76332197
Totally retarded and gay opinion. Set a calorie goal and make it a mission to feel as happy satisfied and full with that goal while fulfilling your protein goal and eating a proportion of carbs/fats that suit your individual metabolism. You should also always have a healthy emergency snack that is never off limits that makes you happy and full without bringing ~100 calories over your deficit. The more weight you need to lose, the more important this is.

>>76332197
>>76332302
PS I eat breakfast, lunch and dinner plus snacks and fish oil and still hit 1800 a day. 1900 max.

>2000 calories BMR
>700 calories burned from cardio (jogging and walking)
>1600-1700 calories eaten
Is this sustainable without excess muscle loss?

>tfw just overweight instead of obese according to bmi
Around 20 kilos to go. Still a long way

>>76332316
Congrats on reaching that benchmark, it's a good one

>>76332277
How long did this take you? What did you do in terms of diet and exercise. Great job.

This sounds too good to be true, I dont believe a slice of bread can have 30 calories
It tastes good too which is why I'm wondering if this 'modified wheat' is not actually fibre

>>76332405
Its likely soluble fiber, so yeah it's bullshit. I've seen a lot of products using this same tactic, they claim it's got x amount of fiber, they deducted the fiber from the carbs and it results in some insanely low calorie values. Yet what they're not telling you is soluble fiber is digested and you get about 2 calories per gram of soluble fiber not 0, the assimilation rate is even higher if you eat it cooked/heated, like 3 calories per gram.

Insoluble fiber is 0 calories, wheat bran is Insoluble but it tastes very distinctive and youd notice immediately.

>>76332393
Appreciate it.

I began around June last year and i went on a 1200 calorie deficit once the quarter finally dropped (discovered that i had abnormally high blood pressure). I had tried weight loss a lot of different times over the past 7-10 years but this time around something was different and i couldn't even begin to explain why. Since a few months i began working out as well but most of the actual weigh loss is purely due to the deficit.

I think the realization that i was in my mid-20's along with the fact i could very well die early if i didn't change my habits attributed to this sudden shift. It was now or never it felt like.

>>76332086
yogurt with honey

>>76332460
What's a 1200 calorie deficit, how many calories were you on? And did you any kind of protocol like OMAD, IF or keto?

>>76332472
My tdee was around 3000 so i aimed for 1800 calories per day. Had no protocol and quite frankly i drank a lot of alcohol as well. Nowadays i eat 2 meals a day in order to feal somewhat satisfied with my meals. I never snack.

>>76332460
>13 months on a cut
Damn. I always start losing my shit around 6 months.

>>76332221
It was 180lbs, but I'm at 187 now, down from 330, and still look like absolute fat sack of shit, so I guess I'll keep going until that changes. Not sure when that'll be, maybe 150, who knows at this point.

Does anyone do different calorie deficits for different days, as long as they're all still under your TDEE? For example maybe during the work week I worry a little less and eat only 500 under my TDEE and on the weekends when I can sleep and nap and shut myself away from temptation I eat 1000 under my TDEE

>>76332475
56 kg in 13 months an impressive amount to lose but it doesn't sound like you did much exercise/walking. Still great. Have you considered reverse dieting for a month or two and getting your steps in then resuming your cut.

>>76332477
Yeah but 1800 is still tolerable. <1500 for men is definitely insane but I guess you just kinda get used to it.

>>76332217
>coffeemate
At least use half and half, that ultraprocessed shit isnt even dairy.

>>76332510
yeah I can't stay consistent. I usually go by how I feel that day, with a hard limit on the TDEE mark.

Oats and beef is pretty much my didt at the moment. Not sure i should be eating more veg, but so far so good. Buying some dumbells to get some extra workouts in as I cant get to the gym as much as I would like.

i can finally feel my stomach appearing flatter

>>76332086
I eat protein pudding.
140 kcal 20 grams of protein

>>76332086
Lemon juice I highly recommend it. Although it could just be that sour and sweet are linked in my head.

>25y male, 133kg 180m 7cm hard
>around 350~600 calories daily(omad), generally ~150g salad and ~150g meat/chicken (yes I use a scale and track everything, not that hard since it's literally 1 meal with 2 things in it)
>three months in, lost around 32kg(started @ 165kg)
>stopped feeling hunger after first week, haven't binged ever, I don't feel tired or anything like

Goal is to hit 100kg until the end of the year(33kg in 6 months), I'm losing around 6~7kg a month so I'm on track. The issue is that everywhere I look online, 1000 calories a day is already considered an "extremely low calorie diet" that should only be done with medical supervision, and I'm attempting to do half the calories without it. I don't want to slow down weight loss, I want to keep eating this amount of calories, but at the same time I don't want to end up in a chubbyemu video for doing something giga retarded.

I don't know jack shit about macronutrients, vitamins, minerals or whatever. Is there any bs that I'm missing, is there some "oh you're not eating beans and they contain mineral ADSHFHF which is essential to your lungs functioning or whatever, so in a few months you're gonna stop breathing and die" kind of shenanigans? For example, I'm was eating any fat other than like two drops of olive oil in my salad, and apparently the brain needs fat to function or some bs, so I started taking Omega3 supplements a week ago. I'm looking for advice on what are things that I need to eat in order to not die.

I wanted to go to a nutritionist, but I know that if I go there they'll probably ask me to double or triple what I'm eating. So fuck trained professionals, surely I can take advice from /fit/ bros instead, right? It's not like you guys would tell me to eat my own cum

I'm beginning to realize how tight 1500cal/day really is.
Getting 45g of fiber on this budget is kind of a squeeze, idk if 100g of protein is really enough but I'm feeling okay.

>>76332647
800 or less is considered a VERY low calorie diet (VLCD). 1000-1200 is considered a low calorie diet. Generally according to mainstream health sources the minimum you should ever cut down to for a woman is 1,200 and 1,500 for a man.

> that should only be done with medical supervision
The two problems with rapid weight loss is gallstones/gallbladder problems, and secondly electrolyte imbalances. Electrolyte imbalances can result in you passing out in dangerous situations like in the bathroom or while driving. The fix of course is to supplement your electrolytes (sodium, potassium, calcium, magnesium). Other problems that can result from rapid weight loss is you can develop insomnia, constipation and hair loss from the stress (called Telogen effluvium which will reverse once a couple of months after you start eating normally).

But the single biggest issue is your metabolism downregulating substantially. Meaning you get to the point where you are hardly losing on 600 calories. Your thyroid stimulating hormone goes up (due to starving yourself for so long) and your T3 (active thyroid hormone) goes down. T4 too. As a result you will experience the symptoms I mentioned at the end of above paragraph. What this means is that if you fall off your diet you can easily regain all the weight back because your metabolism (i.e. the amount of calories you need to eat in a day to maintain your weight) drops, and your experience hyperphagia and start binging on calorie dense foods like Krispy Kremes, KFC, pizza, etc.

> So fuck trained professionals, surely I can take advice from /fit/ bros instead, right?
You got severe polbrain dude. It's truly over for you if you are referring to the retards here for proper advice.

>>76332647
Another thing with rapid weight loss is if you don't get enough protein you will lose muscle mass. The way you avoid this by eating at least 200 grams if not 300 grams of protein a day. Look up Lyle MacDonald and protein sparing modified fasting. That's what I would transition this to. Then go into the gym and do 3x 45 minute - 1 hour training sessions where you hit the major muscle groups with high intensity (3-4 sets with 4-6 reps each, maybe 5-6 exercises per session, taking 3-5 minutes breaks between sets and supersetting if you can). If you do this you will not lose any muscle. Meaning you can crank calories really low and preserve muscle mass if you get enough protein and stimulate your muscles by lifting heavy weights for a few reps 3 times a week. I can fetch the study that proves it too.

> don't know jack shit about macronutrients, vitamins, minerals or whatever. Is there any bs that I'm missing, is there some "oh you're not eating beans and they contain mineral ADSHFHF which is essential to your lungs functioning or whatever, so in a few months you're gonna stop breathing and die" kind of shenanigans? For example, I'm was eating any fat other than like two drops of olive oil in my salad, and apparently the brain needs fat to function or some bs, so I started taking Omega3 supplements a week ago. I'm looking for advice on what are things that I need to eat in order to not die.
Essential fats like omega 3 can be found in whole plant foods. You don't need oil for them but if you want to you can have oils.

Look basically losing weight fast isn't bad if you know what you are doing. Most people who attempt it don't. My advice would be for you to take breaks for half the time you diet for. So if you've been doing 600 calorie OMAD (BTW raise it up to 1000 for 12 weeks, take 6 weeks to eat at maintenance. During this maintenance period keep lifting and maybe aim to get 10,000 steps. This is critical if you don't want to thrash your hormones.

>>76332647
Finally, you clearly have a lot of motivation if you've been able to pull this off. A lot of people either need the threat of dying or a GLP-1 agonist to do what you did. Don't fuck this up by pushing yourself to hard and going into binge mode and failing it. Or losing the weight then binging back up.

Also don't do this (your low calorie diet) for more than 12 weeks. Even 10 is kinda pushing it. As you get leaner you might only do this for 4-6 weeks and take 2-3 weeks off.

And eating for maintenance what that means is eating your TDEE (don't be underestimating it, lifting heavy as noob plus walking 7-10k steps a day and being your age and height/weight requires a good amount of calories, somewhere in the ballpark of 2700-3500). Expect to gain a couple of pounds because of the water weight from restocking your glycogen stores. Your muscles store sugar in the form of glycogen in your muscle and they store 3-4g of water for each gram of glycogen. You can hold up to 300 grams of glycogen depending on how much muscle you got. Also eat a high carb, low-ish fat, moderate protein diet on your refeeds.

Once you lose all the weight you will need to reverse diet slowly (while lifting and walking) by adding 100 calories to your daily intake every week. It'd be good to get blood work done and look at your TSH and T4 at the end of it and see if you can get prescribed T3 by your doctor (not just T4 which they will try to get you on). You can also get natural dessicated thyroid but synthetic T3 (cynomel) is the best, and you can order online if your doc is a fag and won't give you a script for it. The reverse dieting, plus thyroid hormone supplement will help get your metabolism up.

>>76332734
Thats way too much protein. Between .7g-1g of your goal weight in pounds is perfect.

>>76332752
you have to account for gluconeogenesis

>>76332086
no-sugar jelly, you can eat like half a kilogram and it'll still only be a few dozen kcal

>>76332647
>7cm hard
what did he mean by this
also, you should really consider eating a bit more and getting some physical activity in. weightloss this rapid is really hard on the body. or, at least, supplement some multi vitamins and fish oil

>>76332647
that's impressive dude

genuinely hope you can keep it up and keep it off

>>76331645
no, start now and by next years summer you have a sixpack

I went from 230kg to 191-196kg and can't seem to fall below that, but mind you I'm lifting at the same time as trying to lose weight. I wonder if its because I'm drinking zero calories sodas and that's fuckin it up somehow. I also am doing intermittent fasting so i eat between 7am-1pm and then not anything after that until the next day, am i retarded with this and/or how to improve this (i lift mon wed fri)

>>76332887
How long has the plateau been?

>>76332899
Probably like 5-6 months, it jumps between those weights constantly

>>76332887
>I wonder if its because I'm drinking zero calories sodas and that's fuckin it up somehow
No, the issue is never diet soda. you're either holding a lot of water weight, or your're eating too much. simple as

>>76332887
how much are you eating? also if you are new to the the gym and are lifting weights its gonna skew your weight up as you begin to put on muscle

>>76332907
Something's definitely wrong with your calories

>>76332734
>It's truly over for you if you are referring to the retards here for proper advice.
You say that but you're extremely informative, you don't get this shit on a nutritionist, they tell you to eat more and pocket your $150. Coming here was already worthwhile

Sorry if I sound retarded, I kind of am, I'm trying to some of your advice into actionable steps that even I can follow.

>supplement your electrolytes
What is a good way to do it? Should I buy a supplement at a pharma or is there any food that contains this stuff you would recommend? Passing out sounds not ideal, so I'll do that today.

>don't fuck this up by binge mode
I've decided that I'll jump off a bridge if I gain 10kg. I didn't know about plateaus/thought they were fake, so I once freaked out once because I didn't lose weight for 10 days, I was genuinely planning on going on a week long water fast, and I didn't even gain weight there. So it's okay, >10kg definitely ain't happening, much less putting all the weight back.

>you don't get enough protein you will lose muscle mass
I'm trying to lose weight first, then worry about muscles once I'm like 80kg by the middle of next year, besides it's not like I any much muscle to lose(well, maybe my heart, but it's not that important of an organ, right?). I'm not lifting right now, in fact I've never been to a gym in my life, I'm only walking 1h daily, started a month ago, but by walking I really mean walking, my sedentary obese ass can't handle running yet. I'm intending to get a gym membership later this month once my uni semester ends, but I was planning to go there and only do cardio for 1h, a stationary byke should be easier on my knees and allow me to push myself harder and increase the deficit. Is it a bad idea? I still have a ton of fat and will probably have to get the skin reduction surgery once I'm 80kg, so I won't see any muscle through all that fat/future loose skin anytime soon anyways

How much protein would you recommend in my case?

>>76332734
>issue is your metabolism downregulating substantially
This is the one thing I was scared of, but back when I started I read this https://physiqonomics.com/eating-too-much/ and I was under the impression that low metabolism was cope, I thought you'd always lose weight on really low cal and metabolism only goes down like 15%. I'm dumb so I might have misread it though, and the article is probably intended for people cutting like 500 off their metabolism and not retards trying to eat 600 cal in a day. Is it a serious concern? I still have no idea what my metabolism is, I tried some of those calculators but I found all of them incredibly inaccurate, I wanted to do one of those calorimetry exams but didn't find anywhere that offered it here.

>breaks, 6 weeks 4 weeks 12 weeks
It sounds like really good advice and I really appreciate you for writing it, but I kind of wanted to keep things simple and just eat the same thing everyday. Plus I think I would feel extremely sad eating at mainternance for weeks and not seeing my scale go down. Is it too suboptimal to do what I'm doing and just sticking to the same diet ad infinitum?

>protein sparing modified fasting
I did some fast reading and it sounds simple and really interesting. I'll look into it further, thank you for the recommendation, it seems not that different from what I'm doing on the surface.

>>76332829
Is fish oil different from Omega3? I told you I was retarded, I bought it thinking they were one and the same lol
Is any multi vitamin is okay or should I look for one that contains any specific vitamin?

Thank you guys for all the help, I really appreciate it!

>>76332923
>What is a good way to do it? Should I buy a supplement at a pharma or is there any food that contains this stuff you would recommend? Passing out sounds not ideal, so I'll do that today.
you'll need sodium, potassium, magnesium, calcium, chloride and phosphate. the easiest solution is an electrolyte mix, no need for pharmacy stuff, there is some very good sports stuff since endurance athletes would die If they didn't take external electrolytes. if you want it all natural, put some spinach, cucumber and salt in your salad, that should cover everything

>>76332935
>Is fish oil different from Omega3? I told you I was retarded, I bought it thinking they were one and the same lol
there are different kinds of omega 3 fatty acids. fish oil contains the most essential ones, EPA and DHA. and don't worry, our bodies are extremely intricate machines and there is so much misinformation out there that it's hard to get it right, especially on a strict diet

>>76332909
I eat twice a day, breakfast is a a sandwich and cottage cheese, for dinner its whatever the family is having (half the portion of it) it could just be that i eat too much carb.
>>76332909
i'll half my portions, you're probably right
>>76332913
i'm relatively new, been going for about almost a year and a bit
>>76332914
i'll look into it, thanks for all the replies anons.

>>76332954
>it could just be that i eat too much carb.
carbs per se aren't an issue, it's the calories that count

>77.3kg
>6ft
>still got a belly
When does it go???

>>76332977
depends in how much you train and genetics, but should be around 70-72. men with high testosterone tend to lose bellyfat last

Hello /fit/, I'm sorry if this has been asked so often but I have a little question:
I'm the type that store all his fat around his abdominal belt, and my question is simple: is taking walks a good way to counter that?
Here's some additional info:
>I'm a little eater, not picky, but I just don't have much of an appetite
>I do enjoy and drink soda every once in a while, particulary coke, I just love that shit I'm sorry
>I'm not particulary physically active outside of the daily routine I perform, it's nothing grandiose, it's mostly designed to keep myself from degenerating into a mass incapable of lifting its own arms since due to life and work I spend a lot, A LOT of time sitting down in front of a monitor, though I think it's important to note that most of it focus on the upper body, abs, chest, arms, back
Which bring us today, I decided that taking a couple hour just walking around couldn't hurt, but would it be enough to lose that belt of fat I'm hanging around my abs, especially since summer is rolling in so the heat might help melt down all the fat?
Again, sorry if it was asked often, but I know next to nothing to fitness so I figured I'd ask people who are more knowledgeable on the subject than I.
Note that I don't want to become a super athlete or bodybuilder, I just want a pleasant lean, pleasant bodyshape.

>>76332923
> You say that but you're extremely informative, you don't get this shit on a nutritionist, they tell you to eat more and pocket your $150. Coming here was already worthwhile
Sorry for being mean. It's just I would rather listen to a nutritionist than anything 4chan has to say. Although I know what I am talking about because I've been trying to lose weight for so long.

> What is a good way to do it?
Leafy greens (salad mix, spinach) contain both potassium and magnesium and they are super low calorie. You can also buy ready made electrolyte supplements and just take as you go. When you get the amount of potassium right you will really good, and potassium helps alleviate feelings of lethargy. Or you can just make snake juice a la Cole Robinson using table salt, potassium chloride (buy it in 1 kg bags), magnesium sulphate (Epsom salt).

> I'm trying to lose weight first, then worry about muscles once I'm like 80kg by the middle of next year, besides it's not like I any much muscle to lose
Yes and no. You can put on tons of muscle more so than what the "studies" say is feasible if you are a noob and you do a novice linear program like Starting Strength properly (i.e. actually read the book). The thing though is if you train now you might get 85 kg (well before 80 kg) and realize you look good, where as if you forsake your muscle mass you might get to 80 and still be a flabby mess. Ultimately it's not the end of the world.

> running
yeah dude fuck that, don't run. that's for skinny fucks. stationery bike is a good alternative.

>>76332995
>Which bring us today, I decided that taking a couple hour just walking around couldn't hurt, but would it be enough to lose that belt of fat I'm hanging around my abs
factor nr.1 with abs is body fat %, walking can help with that, sure, as it burns calories, but a diet would also get you there, pick what you prefer. some people also need to train abs for them to be visible, depends on genetics.
>especially since summer is rolling in so the heat might help melt down all the fat?
you can't burn fat literally, that's just some really retarded but persistent myth. temperature has nothing to do with it, except minor benefits in blood volume and bloodcell count with active heat training
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00682-8

>>76332086
As much watermelon as I can stomach.

>>76332923
part 2

> How much protein would you recommend in my case?
just do some research and read lyle macdonald's book on protein sparing modified fast. someone like you will need 200-250 grams of protein. if you are mostly or entirely protein almost none of it goes toward fat gain because converting protein to fat is very expensive metabolically meaning after you convert protein to carbs/sugar/glucose to fat you are left with little to no calories.

> Is it a bad idea?
nope. if you are going to the gym to do cardio that's great. aim for zone 2. really high intensity cardio (zone 3 and above) will exhaust your glycogen stores and since you aren't eating any glucose/carbs, and instead making endogenously you won't to avoid taxing it further. but really you don't need to do such kinds of cardio. just walk 30 min a day is fine, you are already cranking on the food lever a lot. don't over do it.

> I still have a ton of fat and will probably have to get the skin reduction surgery once I'm 80kg, so I won't see any muscle through all that fat/future loose skin anytime soon anyways
lose weight, reverse diet (will take a few months but you will be skinny when you start it), do starting strength, then assess whether you need surgery.

>>76333004
Thanks for your quick reply anon
>factor nr.1 with abs is body fat %, walking can help with that, sure, as it burns calories, but a diet would also get you there, pick what you prefer. some people also need to train abs for them to be visible, depends on genetics.
Then would you recommend I simply change my diet?
I don't think I eat particulary fat, I content myself iwth a single meal a deal and it's often stuff like rice, chicken, eggs, the like. I will admit I don't eat a lot of fruit or veggies though, most fruit tends to give me the runs so I avoid them.

>you can't burn fat literally, that's just some really retarded but persistent myth. temperature has nothing to do with it, except minor benefits in blood volume and bloodcell count with active heat training
Of course, I wasn't expecting the heat to LITERALLY melt the fat, but I figured that higher heat = higher consumption of energy being used by my body to keep up, and then higher amount of fat burned.
But if I was wrong, I was wrong.
May I ask if you have any recommendations for what I'm attempting to do?

>>76332935
> This is the one thing I was scared of, but back when I started I read this
studies aren't definitive. tons of people report fucking their metabolism so much from dieting really hard to the point where they are weight stable on 800 calories. not a concern for you if you work in those refeed periods.

> Is it a serious concern?
yes which is why you need refeed periods to let your thyroid recover. your thyroid downregulates when you starve yourself for a long time. carbs signal the thyroid to re-activate, and getting sufficient calories (=tdee) is also very important for that.

> Is it too suboptimal to do what I'm doing and just sticking to the same diet ad infinitum?
look at wrapenjoyer (on fatty contest), he did 800 omad and lost 180 lbs (which is fast) or something but it took him like a year IIRC. and he gained 40 lbs when he lost it all, although I think he has restabilized (maybe not).

you said you are 25 years old, when you are 30 years old looking back you are not going to regret all that much having spent a few extra months dieting in the grand scheme of things. and again you can't david goggins bad ass your way out of thyroid/metabolic problems when you do incur them.

> I'll look into it further, thank you for the recommendation,
grab the book for free online, read it (its a short book), and implement it.

>>76332954
you're starting at 230 kilograms and you are 196 kg after just over a year?

I mean thats not bad or anything but I'd expect a bit more in a year, like 60 kg.

>>76333010
>May I ask if you have any recommendations for what I'm attempting to do?
as i said, you'll need to be really low bf% for abs. there's tons of different ways to achieve that, either eat less or up your activity level. that could be walking, running, cycling, sports, anything that get's your body working. again, do what you enjoy, that's the easiest to stick with. but i would add a few ab exercises to my routine, something like 3x20 crunches, 3x20 russian twists and 3x20 leg raises. don't sorry if you can't do the amount of reps yet, do as many as you can and add one or two more per session

>>76332995
>>76333010
Oh yeah I forgot one crucial piece of info about me:
My height is about 178, my height is 70kg square.
Sorry, forgot to include that.

>>76333013
>you're starting at 230 kilograms and you are 196 kg after just over a year?
yeah that's what i think too. i talked about it with some people and they told me that it's the muscle i put on but I still think i should be getting lighter instead of this constant yo-yo effect, i'll also have to start worrying about loose skin then but that's for when that happens

>>76333015
Thanks anon.
I guess I'll go with more exercice because, I already eat so little. My appetite is so low I worry some family member but I guess that's just how I was made because as far as I can remember I always ate very little portions of food.
Following your post, I'll take your advice on adding some abs exercice to my routine, I'll note them down in my moveyourass.txt. Thanks a bunch.

>>76332672
>idk if 100g of protein is really enough
.72g of protein per lb of goal lbm a day

>>76333018
>Thanks a bunch.
now worries, we are all going to make it if we support each other

>>76332314
That depends, do you have a high protein diet? Do you also do strength training regularly? If so than yes you're likely fine.

>>76333017
what country are you from? germany? I ask because you used kilos instead of lbs,

>>76333013
>you're starting at 230 kilograms and you are 196 kg after just over a year?
>I mean thats not bad or anything but I'd expect a bit more in a year, like 60 kg.
Almost 3 kilos per month is a good healthy pace that is more likely to stick. 5 kilos a month is really pushing it.

>>76333027
im PL but live in UK

>2000 calories TDEE
>eating 1500 a day
>I know I'm not overcounting (by much, at least) since every meal is incredibly simple lean protein source and veggies and with only a tiny bit of carefully measured and counted sauces and olive oil
>resistance training 3 times a week and at least 5k steps every day
>drop 6.5lbs in two weeks
>get stuck around the same weight ±0.5lb for a week after it
Is this it? The dreaded plateau got me this soon?

>>76333030
10 kg a month at that weight is fine till you're like 150 or something.

but of course as long as he isn't going to gain it back

>>76333033
damn, what do you for work? big ups to your brother. just keep at it. u consider trying ozempic or mounjaro?

>>76333036
could be water weight due to the heat (you drink a lot plus electrolytes are fluctuating from sweating)
other than that, 500 cals are a tight margin, sometines it do be like that

>>76333037
>10 kg a month at that weight is fine till you're like 150 or something.
nta but that's really hard on the (already unhealthy) organs. not saying he's gonna die, but for the bigger picture, slower is healthier and probably leads to less lose skin (i say probably because i haven't seen a conclusive study on that yet)

>>76333038
>could be water weight due to the heat (you drink a lot plus electrolytes are fluctuating from sweating)
I weigh myself every morning in the exact same conditions, usually don't drink nor sweat at night.
>500 cals are a tight margin
I know, but dropping below 1500 feels too rough. I've seen somewhere that 1500 should be the minimum for men anyway. Maybe I have to exercise more instead, but it's tough to fit longer workouts in the schedule too.

>>76333005
The O, please, just lay off the watermelon man, you remember what happened last time don't you?

>>76333045
>I weigh myself every morning in the exact same conditions, usually don't drink nor sweat at night.
your habits have a lot smaller impact in that than you might think
>I know, but dropping below 1500 feels too rough. I've seen somewhere that 1500 should be the minimum for men anyway. Maybe I have to exercise more instead, but it's tough to fit longer workouts in the schedule too.
i'm not saying you should eat less, i'm saying that the margin for error is pretty slim and that you should just accept and move on if it didn't work for a week

>>76333042
10 kg is not a lot. you have to look at the maximal fat transfer rate. 1 kg of fat can yield up 60 calories of fat. lets say he is 150 kg overfat, he has 60 kcal * 150 = 9000 kcal of fat energy he can supply himself with.

Fatty Contest
144.1kg

Fatty Contest
Hungry Hungarian
144.1kg

>>76333045
The calories listed on labels can be off by as much as 20%, so you track 1500, but you could be actually getting 1800~1200 daily. Its actually pretty hard to tell how much you're actually getting but it should even out to 1500 over longer periods of time. The other factor is water weight fluctuates a lot, by as much as 10% of your total weight up or down everyday, even when weighed at a consistent time you could have varying levels of hydration at that point throughout the week. Again this is why you should take averages throughout the week rather than directly comparing numbers daily, and just give it time. If a plateau lasts for longer than 2 weeks that's when you'll know its probably not just water and you're eating too much.

Is this a good exercise regimen to get some basic strength while losing weight? 3 sets to failure each exercise.
It feels unsatisfying somehow. Maybe I should remove something and add more core work?
>Day A
Goblet squats
RDL
Push-ups
OHP
Bench press
Glute bridge
Floor dips
Plank
>Day B
Goblet squats
Front dumbbell raise
Lateral dumbbell raise
Bent-over resistance band row
Seated resistance band row
Bicep/hammer curl
Resistance band triceps extensions
Resistance band pull-aparts
Side plank

>>76333013
>they are weight stable on 800 calories
You don't need a study to tell you that this is bullshit, simply because normal movements that a person makes every day requires a lot more energy than this, and so far nobody has shown that dieting can result in breaking the laws of thermodynamics. Maybe if they are bedridden and fed intravenously this could be true, but otherwise people need energy to exist. It's important to remember that when people talk about metabolic adaptation, a large part of it comes from reducing your activity levels. Movements that previously you would do normally, now you may avoid because you are tired, and your body is telling you to avoid wasting energy in any way possible. It's not just a magic "you fasted so much that suddenly your body doesn't need energy to function". If you force yourself to remain active and do exercise, then your body will need the energy.

>>76333122
Not just moving around, your vital organs alone use far more than that just to keep you functional.

So many anons in here will do AYTHING but consume less food. Embarassing.

>>76333145
it's absolutely insane. everyone knows exactly what you need to do to lose weight, but they cling to every excuse they can find to not do it

>>76333037
>damn, what do you for work? big ups to your brother. just keep at it. u consider trying ozempic or mounjaro?
WFH for last 3 years, I do some stuff for jewish lawyers in america, i do not want to use any supplements other then creatine that im taking and i feel like doing munjaro or ozempic is cheating

Good morning, frens.

>>76332647
add egg yolks and/or liver to your diet, they contain healthy fats and just about every macronutrient that you can't get from the salad, including some that you can barely get anywhere else like choline.
Don't overdo it with the liver though, it has so much vitamin A that it can actually kill you if you eat too much.

>>76332647
>7cm hard
LMAO

>>76333216
gm, stepsister

>>76333224
At 133 kg that's rather big, when you're that obese a lot of the real length ends up being buried under the fat.

>>76332995
>I'm the type that store all his fat around his abdominal belt
that's because the sugar from the soda deposits around your organs as visceral fat.

Cut out the soda (or switch to zero-sugar variants) and make sure you get enough protein and the rest of your diet will mostly fall into place.
As for exercise, take a walk and do 15 minutes of calisthenics 6 times a week:
https://www.hybridcalisthenics.com/routine

What are some good alternative for soda like coca cola?
I know that shit is fucking terrible for your body but, look, I'm not going to lie, I fucking love that shit.

>>76333241
Sup anon, thanks for the reply. I suspected the soda was in big part of my fat issues, how do coke zero compare to "regular" coke? Is it just bullshit or should I switch to another different brand altogether?
I also already do calisthenics.
I'm >>76333245 but I'm sorry I had a stroke and decided to quickly make that reply without checking beforehand.

>>76333245
Coke Zero

>>76333248
Yeah so coca cola ought to be out of the picture entirely.
Shame, I really do love that shit.

>>76333252
you can have it just don't drink 2 goddamn liters a day. a gallon is 3.78 liters, bitch was drinking at least 2/3rds of a gallon of soda a day. drink that much water, have a zero calorie soda once in a while and you'll be alright.

>>76333252
An occasional one isn't gonna do that. That lady from the screenshot had beetus, drank 2 liters daily, and probably made a bunch of other poor dietary choices.

>>76333248
>>76333252
i'm pretty sure the morbid obesity had more to do with the kidney stone than the coke zero, or so you know of any specific ingredient that causes kidney stones?

>>76333257
For ref I drink 2L of coca cola for a week.
I'm not going to bullshit you, sometime I guzzle that shit in a few day, sometime it take the whole week.
I already made plan to go look at the drink aisles to check out the drink available just in case I may find something better though.

>>76333262
>or so you know of any specific ingredient that causes kidney stones?
yes, phosphoric acid (which is also in regular Coca Cola, but not in all types of soda)

>>76333245
There's nothing as good as diet soda when it comes to calorie+taste. What I do is just sip on it for the taste but have a glass of water to quench my thirst by it

>>76333245
I prefer coke light, but then again I find the normal coke disgusting, it's way too sweet.

I'm
>>76333252
>>76333263
For the sake of not making a giant reply chains I only quoted these two posts:
Would you say having like, 2L of coke zero and maybe some other soft drink would do the trick? Like, shit, I dunno, Oasis or anything of the like?
Hell since we're at it, what's your recommendation on drinks? Personally I hate watered down shit like those bottle of lemon juice that's 10% lemon juice 90% just water.

>>76333267
thanks, looked it up and it seems like the risk associated with phosphoric acid is that it lowers the ph of urine too much (which a lot of stuff that fat people love also does, like salt for example)
so it should be fine if you drink enough regular water and eat healthy enough

>>76333267
Don't drink 2 liters of it every day, and you will be fine with the tiny amount of phosphoric acid in coke. It is stupid to drink that much anyway, all caffeine should be restricted to the mornings to avoid interfering with your sleep.

>>76333245
I put magnesium citrate into a bottle of water. It gives the water a lemon-y taste. Don't overdo it though, it can act as a laxative.

>>76333274
The biggest concern of drinking that much coke is that the acidity from the carbonation can mess with your teeth.

Once more, thanks again for all your help guys, I'm gonna be honest I wasn't expecting such kindness from a board that has a reputation to be cranky as fuck.
I'm gonna switch coke zero and up my ab and core training.
I know it's not much, but I really like this picture so I'm gonna share it with you as thanks.
Maybe not all of us here wanna be the new Zyzz but we at least share the common goal of having a healthy body, and I wish you all luck in that endeavour.

Looks like creatine loading is done. Weight loss speeding up again.

>>76333297
dope picture, pleasure to be of help

>>76333309
>Looks like creatine loading is done. Hair loss speeding up again.
Godspeed anon.

>>76333312
I like to imagine that in an alternate, kinder world, I'm the one looking at her.

>>76333216
Hi hatboy, good to see you.

I'm enjoying watermelon these days, as it is the season. Would love a watermelon, mint and feta salad, but fatty cheese is more something for the maintenance phase. Maybe a small serving will fit the budget though, we'll see

Do CICOcels seriously think you'd lose the same amount of weight eating 1000 cals of meat vs 1000 cals of reeses puffs every day?
no wonder you tards are fatties

>>76333327
>fatty cheese is more something for the maintenance phase
low fat feta isn't too bad in a salad

>>76333351
weakest bait i've seen all week

>>76333352
True, I haven't thought about low fat versions..I'll give it a whirl

What is a good substitute for the zero sugar jell-o pudding mix that amerilards use to make low calorie deserts? I think the main ingredient is modified starch.

>>76333327
Good morning, Ur-o. Watermelon sounds good, might pick some up for the 4th tomorrow

>>76333371
gelatine is very low calorie, 100g of gelatine pudding has like 20 cals, plus it has some really good protein

>>76333351
Cico is more what you'd call 'guidelines' than actual rules.

>>76333390
Despite the jell-o name, their pudding mixes do not actually have gelatin. It's not the correct substitute.

>>76333351
>Do CICOcels seriously think you'd lose the same amount of weight eating 1000 cals of meat vs 1000 cals of reeses puffs every day?
You would probably loose even more weight because your muscles will start dying and atrophy

Im finally able to drink coffee black... But at what cost?

>>76333395
yes exactly, he was asking for something that wasn't pure starch. not a burger so i've never had jell-o, but i imagine it being close to Götterspeise (food for the gods is the literal translation lol)

>>76333408
That's not what I was asking for, I was asking for a substitute because jell-o is not available in Europe, other than from scammers trying to charge 20 euro for a packet. I think the main ingredient here that improves the texture of the dessert is the modified corn starch, so anything with that should do it.

>>76333414
oh okay i misunderstood, i thought you were looking for a healthier alternative

>>76333423
I don't think there are any health concerns with the jell-o pudding mix, it's just a tiny amount of starch to improve the texture. Unfortunately I have not been able to find any modified of pregelatinized starch for sale in Europe.

>>76333436
i just automatically assume that every single burger product contains 1k cals and calcifies your third eye, but i looked it up and it actually seems fine
interesting

>>76333026
How high are we talking? I get .8g protein per pound of body weight as is usually recommended. And yes I do strength training 3x per week.

>>76333371 (me)
After searching a bit, I have found that the best substitute is likely to be xantham or guar gum, at least for making frozen desserts with the ninja creami. It may even work better than the pudding mix.

>>76333476
>>76333371
>zero sugar jell-o
Damn, 10 calories per pack. Any other cheat desserts like this?

>>76333240
Lmao no it isn't

>down 30lbs in 48 days
feeling good friends. Thanks for the motivation.

>>76333567
Yes it is. He will at least double the size of he goes down to normal weight.

>>76333674
Omega dicklet cope

milk tastes so good bros.

I literally set new PRs thanks to just drinking milk everyday.
Is it the fat + vitamins/electrolytes helping me?

>>76333733
issa coinkydink

>>76333738
>issa coinkydink
I don't feel like dying in the mornings anymore thanks to it. I somehow have energy, without eating anything before lifting.

>>76333673
I'm 13 lbs down in about a month
WAGMI

>>76333673
>>76333749
>about 10 lbs down in a month
Maybe I am GMI too. Maybe not. Certainly doesn't feel like it in the moment.

JustMeatFishSaltButterAndEggs
Garfield
WrapEnjoyer
Grug

So many have failed

>>76333853
It's not a sprint it's a marathon.
I just want to reach my goal as fast as possible and I don't have much money for food

3 months I’ve been taking collagen powder daily, stomach still isn’t TIGHT.
It’s over forget it

>>76333876
how much loose skin do you have? Can you wrap it around your arm?

>>76333927
I can tie it in a knot, but not quite in a bow.

>>76333876
post pics, likely you're still fat
people always think 'oh look at how much loose skin I have' but the skin has just a good amount of subcutaneous weighing it down and making it flabby and look horrible

>>76332086
Banana

>>76333931
that sounds extremely cute. Can I play with your tummy?

Post pic of tummy so we can see if it really is loose skin or just subcut fat

>>76333245
>coke zero
>chemical taste
>diet coke
>taste shit
AHHHH

>>76331638 (OP)
My weightloss journey is going great! I just hit 146, which is exactly 100 pounds down from my max. My doctors are now officially concerned, but I don't want to dial back the diet because I might get fat again

>>76333951
just drink regular normal coke with real sugar.

>>76333951
>pepsi max
>kinoooooooo

>>76334008
unironically ngmi

>>76334008
high carber here, I would unironically do it but there is no cola that is caffeine free but also has sugar, at least not where I live

I only drink a&w sugar free root beer soda because it's the soda with the least acidity in it.

4.5 ph, contrast with Pepsi max 2.4 ph, which is over 100 times more acidic.

It's just better for your teeth.

>>76333987
You can always start lifting and add calories. After losing 100 pounds, I bulked for a year and gained 30 pounds. Down 20 over 2.5 months and Im suoer happy with the results. Gonna try to lose another 5-10 pounds over thr next 6 weeks and see if I can maybe hit that same low weight, but with 10 pounds or so of extra muscle.

>not having enough sleep
>start craving
AHHH

>>76334154
Lack of good sleeps is probably the biggest gains goblin in the world.

Got a jar of Ghost Cinnabon powder on sale today. It's not great. If anyone wants the code from it it's "DOWN THAN CRUEL THROUGH".

>>76334162
But that's the only way to have more time after work.

>gf has an insanely fast metabolism
>can eat ice cream multiple evenings a week and not gain weight
>we go on a 1 week vacation and eat the exact same things, she loses 2lbs, I gain 2lbs
>she is half the size/weight of me
I know it's thermodynamics and she is probably eating slightly less than me but fuark it makes me jelly seeing how much she can eat for her size and not gain weight.

>>76334062
>unironically ngmi
>artificial sugar gmi

ngmi

>>76334067
there should be one there. you would imagine some offbrand would try it.

>>76334173
she might have lower body fat compared to you?

>>76333862
I believe in Healthy2026, he's been putting in the work but hasn't hit number 1 yet.

>>76334165
Honestly my least favorite flavor. Gonna make some affogato with some of their chips ahoy whey in a bit.

A new day, a new workout.

WAGMI

>>76334224
I hated the Chips Ahoy flavor, maybe I should just steer clear of this brand.

>>76334249
Possibly. Id put the chips ahoy as mid tier. My favorite is nutter butter. Do you generally like whey though?

>>76331722
do you stand with Israel?

>>76334165
>eating non-filling protein shakes on a diet
ngmi

>>76334230
I am gonna beat the fucking pull up this year

>>76334253
>Do you generally like whey though?
Yeah

>>76334256
I stand beside your naked sister, nigger.

266 in December, 169 currently.

Almost 100 pounds lost, goal is 150.

I wear medium now, for shorts, shirts and underwear.

Haven't wore a medium since I was in middle school.

>>76334287
Lmao cope jew

>>76334296
You'll rebound

>>76334309
Nah I'm doing great this shit is easy.

I've found zero sugar sodas I like, and soft drinks were the main reason I was fat.

I'm also stupidly active, I feel great.

>>76334296
Proud of you. Start focusing shoulders to broaden your frame a bit and you'll look amazing by the time you get to 150.

>>76334261
Don't ever stop, achieve the back of the gods.

week 9 of lifting
3 pounds down

honk honk stop eating fatty, you're gonna make it.

My new favorite breakfast/dessert. High protein and low calorie. 2 scoops protein ice cream and 2 shots of espresso.

>>76334464
How do you make the protein ice cream?

>>76334472
ninja creami using whey, almond milk, and sugar free jello pudding mix. this is so tasty. id eat more if it wasnt full of caffeine.

>>76334472
Mix your protein powder of choice with milk and freeze, next day turn into Ice Cream with a Ninja Creami.

You can also add mix-ins if you like

>>76334492
now try pouring espresso over it!

>>76334492
Avoid all these plastic mixing containers. Over time, the blades do knick the sides of the plastic container and scrape the shit off into your food. They call it ninja because of all the stealth microplastics that sneak into your food.

They sell real blenders made out of glass and metal. They're not expensive.

>>76334500
I never got a taste for coffee, always found it disgusting.

>>76334510
Its not a blender. It works completely differently. Also, the genie of microplastics is out of the bottle. You're already fucked irreparably and can't avoid it. Fetuses already have microplastics in their brain before birth.

>>76334514
>I never got a taste for coffee, always found it disgusting.
Hate american coffee, love espresso. They taste very very different. And yes I am European.

I want to sex a woman. At what bmi will this become possible?

>>76334542
Depends what your standards are.

>>76334542
Depends on the fupa to dick ratio

>>76334542
BMI isn't your limiting factor, your personality is.

>>76334542
beautiful women:
if you're average height and average income = never
average women:
around 27-25
below average women:
any

if you're tall (6'2"+) or rich ($200k+ salary, a house, a car), the rules don't apply, you can sex women at any bmi

>>76334510
if the blades are touching the side of the container, you have severely fucked up and you are going to ruin the machine. you need to make sure that the surface of the frozen mix is flat to avoid this.

>>76334542
single digit bf

>weight went up again
Is this because I started lifting? I don't understand it otherwise, I've been counting my calories and I shouldn't be anywhere close to my TDEE, I went up from 247 to 251 over a couple of weeks and it's so fucking frustrating

>>76334653
increased water retention, worry if it keeps up for over a month

>>76334653
lmao you can barely gain 4 lbs of muscle in a year, let alone in weeks and at a deficit

Did anyone successfully reduce their cholesterol?

>>76334653
>because i started lifting
Possible, you may be retaining a bit more water but watch it closely over the next week or two and you shoukd start losing weight again if you are in deficit

>>76334653
Eat
Less
Food

>>76334660
>you can barely gain 4 lbs of muscle in a year
that's for lifters, newbie gains are like up to 20 lbs in first year, 10 in second
obviously still slower than anon claims

>>76334661
why would you do that...? you want cholesterol. it keeps your testosterone high

>>76334658
>>76334662
I guess that's possible
I just don't understand what else it could be when the majority of my calorie intake is from one daily meal and one protein shake and that comes out to ~1100 calories (1067 according to MFP)

>>76334667
I'm fucking trying, I spend most of the day hungry as is

>>76334679
>I spend most of the day hungry as is
You're eating wrong then

>>76334679
You're lying about how much you eat. No I don't care cope and stop lying.

>>76334673
My cholesterol is too high. Need to reduce it so I don't die of a heart attack or stroke.

>>76334661
my cholesterol is good as fuck but my hemoglobin a1c is prediabetic, win some lose some with genetics I guess

>>76334679
stress, for example from starving yourself, causes water retention

>>76334679
>I just don't understand what else it could be when the majority of my calorie intake is from one daily meal and one protein shake and that comes out to ~1100 calories (1067 according to MFP)
Your weight can go up for many reasons. You just started lifting, that can be a big one. You're already on anorexic girl calories. Do not drop them further. In fact, I'd up them to 1700 at MINIMUM. Just remember, if you're counting accurately, it's not a plateau unless it lasts 2 full weeks.

>>76334726
>I'd up them to 1700 at MINIMUM
NTA but that's basically my BMR, how is 1700 a MINIMUM?

>>76334687
How should I be eating? I'm rarely up early enough to justify eating breakfast so I normally just make coffee and don't eat anything solid until 7-8 PM when I warm up my meal prep, and then the protein shake comes after. If I get hungry after that I'll usually grab some carrots or make some tea and that's enough for me to be comfortable until bedtime.

>>76334715
Well, I've been pretty fucking stressed recently

>>76334726
1700 seems like a lot. I've got some skyr I bought, I guess I should start eating a cup in the "mornings" before coffee? Would that actually help?

>>76334734
>NTA but that's basically my BMR, how is 1700 a MINIMUM?
Maybe if you're 5'6 and completely sedentary. I'm 5'10 and I literally start to black out when I stand up if I run 1700 calories a day.

>>76334748
>1700 seems like a lot. I've got some skyr I bought, I guess I should start eating a cup in the "mornings" before coffee? Would that actually help?
Definitely. Some early morning protein is great. It also helps to keeps you from being hungry early until lunch, so you can feel satiated with a smaller cleaner lunch. If you feel like 1700 is a lot, just make sure you get some NEAT cardio in 5x a week alongside your lifting a few times a week. Even like 20 minutes of NEAT is good as a start.

>>76334653
the two times my weight went up feom week to week were when I started training seriously in February and when I started taking creatine in May

>>76334777
>I'm 5'10 and I literally start to black out when I stand up if I run 1700 calories a day.
Weird. I'm 5'11" (and 3/4, so basically 6") and I'm perfectly fine on 1500 doing some bodyweight exercise 3x a week and walking on the off days.
>get some NEAT cardio in 5x a week
NEAT and cardio are two separate unrelated things. Did you mean HIIT?

>>76334779
I've heard creatine causes super bad water retention for a week or two, is that true?

>>76334119
Last thing I want to do is get big again
I wanna be small

>>76334803
yes, it was actually like 5 lbs or so of water weight for me. And it's not just for a week or two, it stays with you for as long as you take it and it takes weeks to get it out of your system again.

>>76334802
> I'm 5'11" (and 3/4, so basically 6")
Lmao

>>76334823
Oh, it's actually closer 2/3. Converting cm into inches is weird.

>>76334802
>NEAT and cardio are two separate unrelated things. Did you mean HIIT?
People colloquially use the term NEAT cardio to refer to things like going for walks to lose weight.

>Weird. I'm 5'11" (and 3/4, so basically 6") and I'm perfectly fine on 1500 doing some bodyweight exercise 3x a week and walking on the off days.
I'm on 1800 and 5'10, but I lift 5x a week and do stationary bike 5-6x a week at zone 2 for about an hour or two. If I go under 1700 or just run my carbs too low I start getting close to passing out when I get out my car or walking around. That said my blood sugar has tested as low on blood work. I think with your activity you can probably get away with 1500 though. It's still girl calories, not quite anorexic girl calories.

>>76334830
Whatever you say, midget.

had an absolutely MASSIVE bowl of ramen today, mentally preparing myself for my next 3 day fast

>>76334661
yes by just doing cardio, reducing meat intake my LDL went down 10%

I have since increased my cardio 2-3x times since my last blood test so I may be even lower now.

>>76334837
>People colloquially use the term NEAT cardio to refer to things like going for walks
People being just you?
>It's still girl calories, not quite anorexic girl calories
It's colloquially known as a cut, actually.

>>76334837
Hey man (be honest), do you put 6’ on your dating profiles?
After those impressive mental gymnastics, I’m pretty sure you do.
I’m also pretty sure you’re 5’8” and revert to said gymnastics when you get called out on it kek

>>76334859
Lmao seems like he hit a nerve

>>76334859
>It's colloquially known as a cut, actually.
Look I don't have a major problem with 1500, but I do with 1100. Still though, most people here aren't "cutting" which is usually a pretty small amount of time. Maybe 12 weeks max. A lot of people here need to lose 100+lb and such a small amount of calories is gonna be tough for the long term.

>People being just you?
Nice reddit comeback

>>76334867
>I’m also pretty sure you’re 5’8” and revert to said gymnastics when you get called out on it kek
I'm not the guy who said I was 5'11 and 3/4 lol. I'm 5'10 and put 5'10 on my dating apps. I think you just replied to the wrong person.

>>76334777
>I'm 5'10 and I literally start to black out when I stand up if I run 1700 calories a day.
I'm 6'3" and I feel better than ever on 1700 calories a day
I also run 3x a week and try to walk for at least an hour per day

>>76334879
>Nice reddit comeback
Okay retard, keep mashing unrelated terms together. I'm sure it's going great for you.

>>76334880
>I'm 6'3" and I feel better than ever on 1700 calories a day
That's why I said 1700 is fine. I think I may just have low blood sugar problems, combined with a high activity level and if I drop the calories too low it affects how many carbs I get in, leading to me feeling weak.

>>76334889
Why are you so insecure?

>>76334892
I'm fat, lonely, and my peepee isnt very big. You understand this too.

>>76334890
I too have low blood sugar problems. It got a lot better once I added milk, maybe due to the electrolytes or whatever vitamins are in it. I go with the 2% but the full fat should be good too.

Give it a try, should technically help you sustain blood sugar longer.

>>76334985
I've got it under control at the moment actually. I just make sure to have some oatmeal before I lift and a lollipop mid-lifting session. I also make sure to get some clean carbs like vegetables or beans with most of my meals. But if I don't eat after I lift and go do stuff, it definitely goes to shit. I'm really looking forward to having milk again soon once I'm done dieting. Got just 9 pounds until my goal weight. Truthfully though I already hit my goal body, but I don't want to slack and lose it before I get back to japan.

>>76335051
>before I get back to japan
If I meet you in japan do you want to possibly hang out and do fitness stuff together?

feelin leaner feels good

>>76335066
>If I meet you in japan do you want to possibly hang out and do fitness stuff together?
Yeah sure. I'll be going to the anytime fitness just east of Okubo station. I'll be there mid-August to early September. You?

>>76335086
>Yeah sure. I'll be going to the anytime fitness just east of Okubo station. I'll be there mid-August to early September. You?
I'll be frank anon, I'm not exactly going to be in Japan but always wanted to travel there. hypothetical stuff haha

Could I add you on discord just to be friends?

>>76335125
>Could I add you on discord just to be friends?
Sure drop your discord, but I don't use it much. I'm mostly on steam if you want to post that.

>>76335139
I don't play much video games anymore but hey my friend code is

465396612

I just ate an entire box of pastries for 840 cal and am still in a deficit (I feel fucking horrible)

>>76335204
>(I feel fucking horrible)
eh you are still in a deficit. You'll eat normal stuff tomorrow and be back to level.

>>76335214
Oh I'm fine but man this was a really bad idea and I'm probably gonna have the 'rhea

u guys havin a cheatday for 4th of july or nah?
non usafags dont reply

>>76335216
>but man this was a really bad idea and I'm probably gonna have the 'rhea
anon did you eat expired pastries...

>>76335220
if you are going to a party sure, i'm just going to be busy studying all day so nope.

>>76335222
>anon did you eat expired pastries...
no, but I went to a birthday party the other day and had too much sugar, and my stomach has been rolling. Last night I was up constantly due to gas pains and shat liquid.

Losing weight decreases heart rate both resting and during any given activity.

It also increases testosterone. It lowers arterial blood pressure and improves glycemic control by increasing insulin sensitivity.

Losing one pound of weight resulted in four pounds of pressure being removed from the knees.

Losing weight lowers estrogen in men.

>>76335226
hope u get better anon, might want to see a doc bout the sugar problem.

>>76335176
Just added you. Profile name starting with N

>>76335220
I'll eat hot dogs and burger patties with mustard. Easy day for ketobros

>>76335239
nah it's an isolated incident, I just got a little too comfy around the goodies. Two days of healthy eating and some fiber and I'll be fine.

>>76335226
Made that mistake once and nearly shit myself in the middle of the night. Never again

How much should I adjust for healing from spinal fusion?

>>76335413
That's a question for a doc and not a mongolian basket weaving forum

>>76335413
Unless directed otherwise by your doctor always eat maintenance at a minimum when recovering from an injury.

Today, I will not eat.

>>76335550
tomorrow is america's birthday. will you eat tomorrow, to celebrate?

>>76335553
I am not American, but I will likely eat tomorrow, yes.

Fatty Contest
BeefyWeiner
190.0 lb

>>76335553
>tomorrow is america's birthday. will you eat tomorrow, to celebrate?
Tomorrow is a napoletana pizza for lunch, then I head to the beach to go to a pool bar for a drink or two and some nachos

Sleep is everything. It's by far the biggest factor in how successful your day is. Don't fuck it up.

Unfortunately it's really easy to fuck up.

>>76335622
>Lift heavy
>Run hard
>Eat right
>Sore
>Tired
>Lay down
>Sleep refuses to come
FUCK THIS GAY SHIT

>>76335655
Melanin gummies

>>76335655
Stop drinking caffeine.

>>76333309
oooh that just happened to me too, feels good to start seeing that progress again.

>>76333401
>He doesn't know about the sugar diet

>>76335622
This is the biggets cope ever and its not true

>>76335880
reeces puffs wouldn't even be sugar diet since those are corn fried in sneed oils

>>76333876
what do you put it in?
i've been try but i hate coffee and it doesnt seem to dissolve in anything cold unless i blend it which is a PITA, and it tastes fucking wretched in plain water

my eating has gotten worse with stress and I feel so ashamed

I do so good for the first half of the day but around 3pm hits and I immediately suck ass

I really don't want to go begging for ozempic it feels like admission of defeat (I dont think I weigh enough for it anyway)

can i omad one cp a day

>>76336057
How about onions instead?

>have eaten perfectly for almost 2 months
>had no cravings
>suddenly today it hits hard
>someone ate BK near me and i could smell the fries
>tried one and ofc its 1000x better ehen you savor it and can only eat 1
>craving for anything that's not chicken or eggs is at an all time high and just want fries
I hate this so much this is so ass

>>76335655
Literally how. This is me every day. Walk 3.5 miles to gym work out 45 min walk 3.5 miles home smoking weed vape pen cook eggs for dinner and pass the fuck out in bliss of soreness

135 lbs, 5 more to lose

250.5 today
started counting calories in mid april
not sure what weight exactly I started at, a poorly calibrated scale said 271
early may on a brand new scale was 263ish
feeling kind of good about my progress
220 by the end of the year maybe? I haven't weighed 220 since 2010.

>>76336179
Its up to you

>>76336179
You got this anon!
Keep it up

>>76336093
what I usually do is make my own at home
https://www.youtube.com/watch?v=sG4TOTb5ED8

>>76336198
I've never lost so much weight before and heard there can be plateaus and unexpected hurdles. I want to keep my expectations and goals reasonable.

>>76336210
I am under target for today but I am not sure by how much because some of it was leftovers that I didn't weigh or have a good estimate for, but I feel it for sure. But I am also expecting to overeat tomorrow...

>>76336093
I have been doing all right with frozen fries and a food scale to make sure to have only 1 serving. It seems like so little when you are hungry but it satisfies well enough.

What the fuck is happening to me
I've been on keto for 5 weeks, yesterday I had a cheat day and ate a massive bowl of pasta and was so tired I knocked out almost immediately after, now I've woken up 10 hours later and I feel like I'm hungover
I feel terrible, low energy, and I just took the worst shit of my life
I'm never fucking touching carbs again

>>76336240
Can't cheat on keto bro. But since you're out of ketosis you can consider hitting any carb craving before you restart

>>76336240
Its not about carbs, you just shocked your body

>>76336240
>I've been on keto for 5 weeks
that's where you went wrong
>I'm never fucking touching carbs again
enjoy your osteoporosis

Fatty Contest
Prongs
105.2 kg

>>76335656
>Melanin gummies
Why would he want to eat gummies that turn him into a nigger?

And who even developed such gummies, the French?

>>76336382
embarrasing post

Fatty Contest
ThisTimeForSure25
105kg

>>76335655
that's normal. a lot of guys only lift early in the day so it doesn't affect their sleep as much. lifting heavy shit makes you super alert for some reason. i can do cardio just before bed and fall right to sleep but if i lift at night it can keep me up.

>>76333987
fitness advice from fat doctors should be ignored. unless there's something wrong with your blood or piss then they can suck a dick.

>>76336478
there's a study on this, high intensity training of any kind (basically anything above walking or yoga) 4 hours before sleep will affect sleep quality
https://pubmed.ncbi.nlm.nih.gov/34416428/

>>76336240
i think it has to do with insulin spiking. the same thing happened to me on ozempic. i would be fine if i ate like < 500 calories. but if i ate a regular meal, i would feel more tired than i ever felt in my life.

>>76336500
So what does ozempic actually do?
Just suppress your appetite until you're fasting, but without feeling like shit?

>>76332405
>keto
>1g fat
>11g carbs
Words just dont mean anything anymore

>>76336518
>Nigger brain doesn't understand what dietary fiber is

>>76336521
>implying anyone would ever enter ketosis eating that bread
>ISHYGDDT

Really want to get down to 100kg this year, but with only 26 weeks left to lose 39kg it seems less and less likely.

>>76336515
You still feel like shit, it's just that you won't be hungry and if you try to eat anyways you'll vomit.

NEW
>>76336603 >>76336603 >>76336603

>>76334354
I ain't a homo, but back muscle makes me feel things

>>76336495
>been training at 8pm 4x a week
Fuck!

>>76336885
you ruined 2% of your REM sleep 4 times a week, you are fucked

>>76336240
>>76336287 this is the right answer lol

>>76336476
>>76336301
it's a race!

Fatty Contest
ClandestineCalamity
89.2kg