>Who is /fat/ for?
For fat fucks 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: >>76331638

>>76336580
nah that aint happening boss
losing 20-25kg in the next 5 months would be more realistic

Fatty Contest
ClandestineCalamity
89.2kg

According to my scale (Omron KaradaScan BF511):
Bodyfat: 27.4% (24.4kg)
Muscle: 34.6% (30.8kg)
Visceral fat level: 11

Fat-free mass: 64.8
BMI: 28.2
FFMI: 20.62

> Went on holiday for a week
> no creatine
> get back and the scales have gone down wow
> get back on creatine
> weight back up
> realise the weight loss was simply water loss from not taking creatine

feels bad man

>>76336629
fuck, too early

Fatty Contest
ClandestineCalamity
90kg

The difference in how you feel with a normal BMI and a high BMI is insane.
I am literally doing a kick up out of bed every morning and full of energy.
I don't feel uncomfortable having to see and navigate my fatass every time I shower.
Things are more fun and bother me less.

It's like my life beforehand was a lie.

>>76336629
>>76336636
ngmi

Is 2 days a week enough to maintain some level of lean mass?

Day 1 - Deadlift and Bench

Day 2 - Squat and Press

Would that do anything?

>>76336643
>Is 2 days a week enough to maintain some level of lean mass?
yes, but you should add a pulling exercisr

>>76336603 (OP)
greetings and happy birthday to the only lady who makes the world seethe at her presence: america
still love you even if you elected a retard in chief and shit's going to hell in a hand basket.

>>76336718
my university is twice as old as your country

Bought some low carb buns so I could make burgers for America's birthday. Yeehaw.

If someone uses drugs to help them lose weight I look down on them. They also didn't learn to control their diet on that drug and they'll have to keep taking it for the rest of their life otherwise they'll deal with hunger like an adult (the rest of us).

>>76336774
Got a mate on Mounjaro, he's still eating daily, which I thought was despite the point.

Estimated bodyfat percentage? From 100kg to 63kg @183cm

>>76336774
>If someone uses drugs to help them lose weight I look down on them.
what about really hard, illegal drugs?

lentil waffles are the truth
i just had 100 grams of them (which is like 10 waffles) with 200g low fat quark for lunch, which totals to 500 cals and 45g of protein, and i'm feeling completely stuffed
>muh bioavailability, muh antinutriants
it doesn't matter if you get 95% or 85% of the protein, it's still great numbers
also lektine and anti-trypsins get destroyed with heating

>>76336816
Kys

>>76336816
4.5 inches hard

Don't work out at night
https://pubmed.ncbi.nlm.nih.gov/34416428/

>>76336603 (OP)
Who is this potato man with the buns? Unaware?

>>76336892
Work out this *puts dick in you*

>>76336894
laugh in hemorrhoids

>>76336893
Potato man? It's a scalf and coat lmao retard

>July 1
79.4kg
>July 2
79.1kg
>July 3 (yestarday)
79.6kg
>July 4 (today)
79.9kg

Man, fuck me.

>>76336899
Don't weigh yourself daily. Life doesn't work like that.

>>76336892
hey someone actually read the study i posted last thread. glad to see that people actually care

>>76336899
Keep on grinding bro

>>76336892
>Don't work out at night
>Overall, acute evening HIE performed 2-4 h before bedtime does not disrupt nighttime sleep of healthy, young and middle-aged adults.
Okay.
>>76336903
Actually DO weigh yourself daily, but don't pay attention to those numbers and only compare the weekly averages.

>>76336908
>lost weight
>girls showed interest
>none of them gave a shit about muscle though
>too autistic to flirt with them

>>76336924
>too autistic to flirt with them
This. Muscle gains are hard but straightforward. Personality gains are a bullshit mystery behind seven locks.

What the hell
It's been 7 hours and I still feel like shit >>76336240
I think I'm going to call off work today. I can't do this. It's like the constant feeling that you've been up awake for 2 days, but you aren't tired and can't sleep. Don't do cheat days on keto. This is terrible.

>>76336837
ive never heard of those
if I can find my waffle maker then I'll try making them

>>76336933
Thing is that I can talk with girls just fine at work or casual setting.
I can't flirt for shit.

>>76336938
my local supermarket got them, they're like rice cakes, however homemade ones sound even better

>>76336939
unironically try tinder or whatever people use nowadays
i was at the same point you were, but since people expect you to flirt with them in tinder, it made it much easier for me. also, getting my dick wet in the process of un-sperging myself was a nice bonus and confidence boost

>>76336892
>Acute evening HIE ending 0.5-4 h before bedtime decreased rapid eye movement sleep (-2.34%; p = 0.002) compared with a no-exercise control. No other significant sleep changes occurred.
REM sleep is 'literally who cares' territory, not to mention with such a small decrease.

>>76336936
Probably the so called Keto-flu, if you eat carbs like that you get out of ketosis and its basically like starting all over again

>>76336936
I'm more so betting something is wrong with your gut. I used to do keto but when I ate carbs, I felt energized.

Being fat is a curse. All i do is think about food all day long. I feel like I'm going insane.

>>76337085
Get a hobby.

Happy birthday, America! Stay Strong.

>>76337085
Every time I think too much about food I get on the treadmill
Can't think about food when you're panting and trying to keep running

>>76336899
just get an app that calculates a 5-day moving average of your weight if you can't handle those perfectly normal fluctuations

Fatty Contest
Monkfish
99.8kg

Incline walking is a cheat code

>>76337182
>lose fat
>build calf
>can do other shit while doing it

>>76337189
I'm watching the Jurassic Park movies. So shit I'm trying to run away from 'em

>>76337182
>>76337189
>>76337191
based inclinemoders

I am been seeing consistent weight loss for months. Doc gives me the go ahead to add cardio.

Immediate weight gain and I just might get back to the weight I was a week ago by tomorrow. For the first time the scale shows a positive muscle weight change, but I have been mostly ignoring that that. I have lost 18lbs of muscle since April if I believe the scale.

I guess I am skipping my fortnight cappuccino this morning.

>>76337182
Will try incline tomorrow because of this post

>>76337191
I'll join you on the jurassic park movie spree anon. from the beginning

>>76337182
currently working up to juggling kettlebells while walking up an incline, definitely gmi

>>76337266
I should do that with my olympic barbell

>>76337266
I still freaking think about this too much

What should I watch today? I've got 30 minutes of Jurassic Park 3, but I'll start something else for the rest of my run.

Do you need to watch John Wick 4 for Ballerina?

>>76337319
are you twink moding?

>>76336240
lmao this is why you shouldn't do keto
get CARBED UP instead
some people can handle being forever on keto, but if you're craving carbs you're not that guy

>>76337182
Only if your not hanging on to the treadmill like your from that cliffhanger movie

>>76337314
Good for her for working out, but that kettle bell only needs to win once and she dead. Its like hearing about someone who makes bears chase them so they perform cardio

>>76337382
no she wouldnt die
even if it hit her on the head
its not like that KB is gonna pull her head down underneath all the way to the floor to crush her skull

>>76337334
Nah, just looking to hit my lowest %

1. onion (one medium sized chopped)
2. celery (three stalks chopped)
3. carrots (three whole full sized chopped)
4. bell peppers (at least one large, but two is good chopped)
5. tomatoes (two medium sized)
6. garlic (three cloves choped)
7. meat (beef, pork, chicken, whatever, about 1.5 lbs)
8. broth (16oz/a quart)
9. tomato sauce (two small cans)
10. russet potatoes (3 large potatoes chopped)

heat up your pot with some olive oil. it ain't ready until you start to see smoke emanating from the pot, otherwise it ain't hot enough. while it's heating, prep the meat. if you're using beef or pork, cut it into chunks and season with salt, pepper, and whatever seasonings you want. throw some flour in there too, about three tablespoons and make sure the meat is coated well. the meat should be dry - water and oil don't mix; the dryer something is, the better it can fry. as for chicken, there are various ways to do it, but I don't use flour and I don't cut it into chunks, though I suppose you could if you really wanted.

with the meat prepared, throw it into the pot and let it fry for a few minutes, no more than 3 minutes. you don't want it to fully cook, you just want a nice brown on the outside. remove the meat from the pot and start adding the vegetables. first I add onions and let 'em caramelize, then add the celery, carrots, bell peppers and garlic (optionally add some mushrooms in there if you want and let 'em sautee). the goal is to get 'em tender, so once that's done, incorporate the meat again.

cover the entirety of the pot's contents in broth, mix well, then set that bitch to low. throw the tomato sauce inside, throw the tomatoes in as well (optionally add 2 tablespoons of tomato paste to help with thickness). let that bitch stew for about an hour with the lid on it. after an hour, throw the potatoes in and let it slow cook for about another hour. you're gonna have to stir occasionally.

if you did it right you got yourself a nice meaty stew. lrn2kewk 2bh

>>76337382
I bet you'll have a great cardio workout with a bear chasing you though. Why aren't you bearpilled yet, /fit/?

>>76337398
>Kinda want an onion, so I throw in 2 of 'em
>Throw in celery & carrots because mirepoix are the base for all good food
>Throw in a bunch of other vegetables I find in the freezer
>Baddabing Badaboom
>Cover all that work in hot sauce that nukes my taste buds
For me, it's Franks

>>76337415
you are poopy cook

>>76337398
>heat up your pot with some olive oil
No.

How do I deal with the fact no woman will ever sex me even when I get single digit body fat.

>>76337319
try Sousou no Frieren if you're in the mood for antisemitism

>>76337454
have you tried hookers?

>>76337457
>try Sousou no Frieren if you're in the mood for antisemitism
based

>>76337460
No, I'm not disgusting.

>>76337454
women sex losers all the time, much worse than you are
you got to find the right woman though

Fatty Contest
Greaser
89.3kg
LETS FUCKING GO

>>76337457
for me, it's Islamophobia

>>76336964
Tinder is full of pronoun xitters though. (at least in my country)

a month in to stop being overweight and it seems like it just takes like a week for your stomach to seemingly shrink.

>>76337885
takes a while but honk honk it's worth it tbdesu you just gotta be consistent.

>got fat again

Brother and his family left. Now my mom can stop baking cakes and buying pie and bringing home BBQ finally.

>>76336753
Probably much older than yours as well. US is one of the oldest countries.

>>76336892
>Overall, acute evening HIE performed 2-4 h before bedtime does not disrupt nighttime sleep of healthy, young and middle-aged adults.

>>76336910
>Actually DO weigh yourself daily, but don't pay attention to those numbers and only compare the weekly averages
This. You give the outliers way more power if you don’t weigh daily. Then use excel to calculate the trends.

>>76336603 (OP)
I wish pangasius wasn't such a suspect food. It would've been the perfect diet food.
>Very cheap
>Tastes ok if prepared right
>Extremely low calories (58 per 100g for fillets)
>11g protein per 100g fillet
It's relatively low protein compared to it's weight, but compare that protein to the calories and it's pretty nuts.

broke my fast at 40 hours and I hate:
>2 cups cottage cheese
>1 string cheese and a few crackers with some pepperoni slices
>about two handfuls of assorted nuts
>a spoonful of peanut butter
amidoinitrite? I made some tuna patties I'm gonna cook later and will eat those too.

>>76338015
ok so why is it so suspect? sounds alright to me.

Fatty Contest
IhaveAids
289.6lbs
5'7"

Forgot to put my weight on here yesterday but it was 290.4

Twink mode essentially activated by now, but still am aiming to lose the rest of the 150s. Was a productive winter and spring

I'm not overeating but I can't stop eating like garbage. I have a chronic illness that's acting up rn and I am feeling too bad to cook and actually don't have the appetite for anything but junk food. It just makes me feel more inflamed and sicker like an endless cycle

>>76338198
Stop making excuses bitch

plateau is kicking my ass
won't break
shit won't break

>>76338242
Eat less

>>76337556
and? are you telling me you love daddy trump than getting pussy? what are you, a faggot?

>>76338178
are you cute looking too?

>lost weight
>still a sad pathetic loser
Diets for this feel?

>>76338178
ay good job mane show boypucci

Fatty Contest
ChubbyTree
172.6 lbs

>>76338260
standard american diet

>1500 calories
>250mg test 30mg anavar
>1 hour of cardio and 30 minutes of weight-training daiily
>clenbuterol in august
am I going to make it? 210 pounds trying to reach 160 pounds by winter

>>76338337
Peak retard

>trooning out for weightloss
no, not gonna make it

Fatty Contest
The O
186.5

If my trend holds I will wake up tomorrow with a healthy BMI for the first time in 15 years

Of course now I want 14% bf.

Why is he doing this?

>>76338389
hes so cute trying to pudgymax.

>>76336603 (OP)
I have a question about walking.
They said it's supposed to keep your heart rate up, but when I do (I take 40 minute walks every morning) I don't feel any different. My heart rate feels the same.
Am I doing it wrong? I'm not even strolling at a slow pace. I walk a tiny bit faster than normal.

>>76338389
A 5 year round trip, impressive dedication to faillure really

>>76338433
then walk faster than that

>>76338433
walking by itself isnt going to raise your HR if you are not obese

I go speed walk, incline walking and wear a rucking vest to get my heart rate up

>>76338337
skip the clen

>>76338433
you aren't walking fast enough. while walking if you can have a conversation, or sing a song comfortably then you aren't going fast enough.

>>76338480
If I try to walk even faster than I already am I just start tripping over my own feet. Incline or weighted sounds better.

>>76338433
then run

I can now juggle 3 balls while jogging for 5 minutes straight without dropping the balls (that's the big bump towards the end of the heartrate chart)

>>76338389
>Extreme/fad dieting
>Exhibit A:

>>76337104
Hi hatboy, good to see you. Don't overdo it on those hotdogs and burgers today ;)

>>76338548
頑張ってnigga

>start counting calories
>lose weight
it was actually this easy all along?

>>76338761
Yeah more or less

>>76338433
get a fitness band or smart watch to monitor your heart rate and stop guessing

>>76336603 (OP)
I lost like 15 pounds, I'm another 15 pounds away from my goal weight as someone that doesn't lift and a gymbro friend just informed me that I will ruin my body composition by losing a lot of muscle mass because my bodyfat is somewhat low
>I barely have any
So apparently I need to now hit the gym to at least maintain most of what I have. Annoying but the studies I've read seem to support this. That's a bummer, I wanted to drop to 10% bodyfat without working out so I can eat more for more optimal muscle growth with a bigger window before having to cut.
Small vent, I'm not comfortable enough to work out in public, I can't do a single push up and my bench would be like 110 pounds on day 1. I work full time, if I go in peak time, I'll embarrass myself after being a hikikomori for a decade
>small area where everyone knows eachother
If I go off peak my sleep would be abysmal. What's the best time to hit the gym to avoid IRLs for someone doing a 9-5
>I want 10 hours of sleep for optimal growth
Do I nap like a Spaniard?

>>76338911
Go to sleep after work and wake up really early to go to gym. Or just stop caring about what other people think.

I just want to sit inside and never speak to anyone again. Why must the world prevent me from doing this.

>>76338911
If you have a 9-5, you can afford to buy a rack and barbell.

>eat 1200-1500 kcal a day
>cycle 30-80km a day, 1-3 rest days a week depending on weather etc.
>some light exercise at work when no customers
>unable to lose weight
Sure I've gained muscle and lost fat, but my weight hasn't dropped any in these 2 months of doing this. It shouldn't take that long to hit the wall on gains and start losing weight?

>>76339003
you've either hit a plateau or are being dishonest.

>>76339003
Forgot to mention, 97kg, so it isn't like there isn't anything to lose

>>76338987
Megacity problems.Retarded immigration policies + supply side restriction means I would need to spend 1k a month to live in a box. I'd rather stay at home, unfortunately there's no room.
>>76338960
2am to 4am is probably optimal for peace and quiet. I guess that means sleeping at 7pm and maybe napping a bit before work. I can accept that at least until I get my noob gains. My only issue is body recomp, should I first keep the fat loss until I get abs and then bulk or just bulk. Actually fuck it, no one will see me get shit gains and noob gains don't have a magic timer, I'll keep cutting until I'm lean. Should take 2 more months.
Then a 6 month solid bulk until March and a cut for summer. I'll try and not lose abs at least until January.

>>76339003
You're lying

>>76339008
>dishonest
I even asked a doctor about this and he said the same. I provided him a ''diary'' of what I had eaten and all kcal calculations of that, also marked how much I had exercised. He still shrugged it off. I ain't bullshitting, something's wrong

>>76339019
Yes bro, it couldn't be that you're lying. It must be that you have broken the universe and the laws of physics don't apply to you. Moron.

>>76339011
>Megacity problems.
How do you simultaneously live in a small area where everyone knows eachother and also have megacity problems?

You could get a set of adjustable dumbbells and use those for a while if space is an issue.

>>76339003
>12-1500 cal/day
Likely not, are you using a scale, counting everything including oils condiments etc and not drinking calories?

>>76338987
>If you have a 9-5, you can afford to buy a rack and barbell.
My thinking is that it's so big.
Where do I put it and what happens if a year or 2 down the line I decide I want to focus on other types of lifts.

>>76339049
Why do you suddenly care about what might or might not be in 2 years? You certainly weren't thinking of the future when you put on the fat

>>76339032
Spices that I use for cooking (barely use any) and coffee are the only things I haven't counted. Coffee I drink black, no sugar/sweeteners, 3-6 small cups a week (1-2 cups a work day). That shouldn't be too much extra kcals.
All my other drinks are calorie free, either sparkling mineral water or just ye olde tap water.

As for eating, it's mostly always the same to make counting easier. Sometimes I swap things around a bit, but still keep it at 1500 max.
>breakfast: quark or slice of bread - 130kcal
>lunch: same - 130kcal
>dinner: chicken and noodles or rice in cream sauce (or just some random shit but counted as same kcals) - 700-800 kcal
>evening snack: quark or protein pudding 130-150kcal

I weighed myself at 98.9 kg at 1.83m today and I'm the lightest I have been for many years. Feels good.

>>76339091
Is that weighed or are you guessing?

>>76339098
I weigh things that may have variables like bread, rice, noodles, potatoes, etc.
But I do trust that if I buy a 300 grams pack of chicken that says 110kcal/100 gr, I go by that information that the pack is 330kcal total. Same with the quarks and puddings, if the pack says one pack is 130kcal, I trust. Sure they might be off a gram or few.
Guessing there is none. I check all packs what they say and count based on that.

I have been going to the gym 2 days a week, but I need to make time to exercise at home

>>76339128
Than you should start wheighing everything, either youre eating more than you think you are or your TDEE is much lower than you think and its usually the former.

>>76339166
Mhm though as much, no one believes this shit. I don't either, but not much I can do about it. I know I do lose weight if I only eat a slice of bread a day, but that's not very sustainable in the long run.
Dropping to 1000kcals a day I've also tried, but with that I only have barely the energy to cycle to work and back (30km a day, 3 times a week) and do nothing on off days.

>decide to give duolingo a try
>wtf this is hard and why do I need to type in japanese
>turns out the web version is completely different from the phone version and I'm retarded for picking the wrong version
anyway I did my weight lifting and cardio WAGMI

>somehow losing an extra half pound every week
>feel like death all the time
>realize I've been double logging the oil on my eggs by using the "fried egg" option on my counting app

>>76339166
>TDEE
Checked this out, because why not. So even if I were to miscalculate my eatings by 500-600kcals, I should still be in the extreme weight loss category according to this. I could see maybe 100-150kcal mishaps as a possibility, but no way in hell have I ever hit 2000, let alone the maintenance mode 2900.
I'll still continue this though, even if not losing any kilos (yet). At the very least I've lost some fat so my pants won't stay on and had to get more holes on my belt.

>>76339313
i wouldnt trust the activity modifer in those calculators, I always go with the sedentary option. keep in mind everything is an estimation, and not perfectly accurate even when you weigh everything down to the gram. This is due to variance in bmr/tdee, inaccuracies in food nutritional values etc. Just try to be dilligent and if you really give it your all and cant get the scale to budge consider seeing a doc to have your thyroid tested or something.

>>76339313
These TDEE sites are crap, Eat 1400cal per day with at least 80 grams of protein and do at least 5km or 3 miles of walking a day and you'll actually lose weight. Since you're an idiot with counting foods that you yourself cook, buy only prepackaged foods, even if it's ZOGslop.

>>76339028
Even in a city of 10+ million people, most people never really leave their local area for the most part. If you're decently social between the ages of 10-20 and you had a sort of older brother role like tutoring at an establishment in your teens, you basically can't go outside without someone bumping into you. Since I live about halfway between the outer edge of the city and the centre, there's a sort of dense suburb situation going on. Loads of parks, small high streets, trains are 20+ minutes away on foot, it's mostly homes and there are a few highways blocking ease of transport in certain directions. The closest walking distance gym that's 24hrs is THE gym everyone goes to in the local area. It's also located in the same block as THE hang out spot for people between the ages of 18-25.
So that's how.
I was never fat in school, I was actually a twig, so this ugly bloated acne ridden face is not how I want to reintroduce myself to society after 5 years, no contact with most.

it's a non-stop disco bet you it's nabisco bet you didn't know (hoo hoo)

>>76339305
how would that tiny amount of oil make any difference

>>76339353
I'm aware, I haven't based anything off these as I haven't even checked this before. Thank you, I will go to the doctor again if nothing changes. So far I've shrugged it mostly off due to muscles growing.
>>76339354
No need to project that much broski, not everyone is as bad at maths as you. If a pack of chicken has 330 kcals, I'm pretty sure half a pack doesn't have 1000 even if you don't weigh it to the gram.

>>76339376
it totally does, just like accidentally using more oil would cause him to gain weight a pound a week

>>76339380
I meant pre-packaged, pre-weighed, maybe even ready to eat foods.
Eat more carbs and just use 0% fat Greek/Skyr Yogourt with an electrolyte powder mixed in for taste (zero calorie of course.)
I'm 280 pounds but my BMR is 2100, but with my job and walking, I burn 3400/day. I just eat a shittonne. Expect your BMR to be a lot less, throw heavy shit in your backpack just for the extra calories burned, even if it injures your shoulders or spine over time.

We are so fucking back

>>76339489
is that vomit or shit

>>76339415
Well all of it is except my dinner. The protein quarks and puddings or whatever I eat for breakfast/snack are in a tub or package of one serving each. Or in case of bread, I've weighed it and always eat the same one.
Unfortunately pre-packaged meals are either insanely overpriced or slop filled with onions which I'm allergic to.
>BMR
Calc says it's 1886 for me, not that they're accurate. Could be lower, could be higher. I suppose one possibility is that my body is on starvation mode, thus using less and causing issues. That would make the BMR drop a lot.
What I eat I suppose is enough to sustain not doing much, but with the amount of cycling I do, it's probably nowhere near enough

did an OMAD and got piss drunk for the 4th today
dunnoe about the calories but i didnt eat too much. the alcohol might add up.

I am planning to drop a 100 pounds.
How many peepee gainz can I hope for?

>>76337319
Ballerina is like a spin-off. The only thing you need to know is that there is a hyper-organized criminal underworld.

One of my lifehacks for losing weight and achieving difficult longterm goals in general (weightloss, addiction etc) is to stay up super late (like 5am) and then when you wake up the day is already half gone!

Only possible if youre a NEET

Thankyou for reading.

>>76339611
I gained nothing there

>>76339643
That's nice, it's already 6am here. For once I've succeeded in something good in my life.

>>76339647
Pity

Anyone had any luck with just walking 10k steps a day? Experiences please

>>76339669
Was stuck in a plateau for 2 weeks with no exercise, so I started doing 10k steps. In 3 weeks I lost 10 pounds, no change to my diet.

>>76339669
I do at least 10k per day and lose weight with ease. I would recommend not going past 10k. I have a lot of days where I did 15-20k (sometimes more) just because I use walking to kill boredom. Now I am utterly exhausted all the time and have to walk quite slowly. So everything in moderation. 10k is very sustainable.

Should I be able to switch to 1lb a week loss from 2 after hitting my weight goals without issue? Lifting on this cut is brutal

Fatty Contest
looxmaxretard2006
84.8kg

FINALLY BROKE THE 85KG BARRIER!!!!

Fatty Contest
TheThrongler
65.6kg

Caught a sore throat and mild cold, it's kinda freezing outside and I walk to the gym, also had some fucked up callus in my hand that I ripped off and the skin came out like a sticker, left trap neck pain from sleeping the wrong way, went to the gym that and while it was rough I'm happy I was able to push thru it, cardio was the worst when you can barely breathe with ur nose stuffed, so I did only 20min of incline walking, gonna hit legs tomorrow and probably have to skip cardio.

Ngl I probably shouldn't be going to the gym at all being sick but pushing thru life when all ur odds are against you kinda feels good.

>weigh in tomorrow
>good chance of another 2kg lost in a week for the third week in a row
WAGMI

Had a really nice 4th of july at the water park. Feels like the hard work the past few months of dieting off all the weight paid off with the random compliments I got today and having a girl put her hands up and scream in excitement as we drove by each other. Didn't think I'd manage to get lean again after bulking up. The cook at the park also threw in an extra tendy with my burger.

>>76339491
he just discovered the 2-finger-trick

>>76339854
4 lbs a week? What the fuck

>>76339489
say goodbye to your teeth anon

>>76339376
1 tablespoon of cooking oil is like 120 kcal, that's significant

1 teaspoon is all you need and thats 40 cal

>>76339896
PSMF, mostly. There was a couple of cheats in there, but I supplemented with a complete fast one of the days. I need to put up numbers like that or I get too discouraged to continue.

>peeing every hour
Oh yeah, the woosh is here

Bros i want to channel my depression into something positive. How do you keep a fast going when it hits. My girlfriend is having doubts about our relationship and it's really bumming me out, i just want to atleast get something out of this if it goes south. Thank you in advance

>>76340032
Turn your sadness into rage.

>>76340032
Don't fast unless it's intermittent. You're going to fail and binge under stress.

>>76338389
Do people here not know gaining it back(including some extra) is the default outcome? Consistent with decades of weight loss interventions.
Many of you are in for a nasty surprise.

>>76340042
Will do im about to lift

>>76340052
Mmmm maybe a 24 hour fast

>>76339933
why the fuck are you using a tablespoon of oil for eggs

hey guys im down around 40 pounds since the end of april. noticing lately that my sleep is dogshit (it always has been). clearly i suffer from sleep apnea. i still have a long way to go. currently at around 5'8 215 pounds. did anyone else have sleep apnea problems that resolved after lots of weight loss?

>dozens of different diets
>dozens of workout plans
>counting calories
>counting macros
Is there a more simple way to do this? I am trying to get back into my workout and diet routine. But, unlike in high school, I don't have much time to spare. Maybe 15-20 minutes a day.
I also can't meticuluously count calories and macros. My mom makes my food and its not always the same amount of calories and portions.
Is there any simple diet plan and workout I can do? Avoiding all the complexities?

>>76340082
Yes, but I was a much higher weight than you. I had trouble sleeping for over 5 hours when I was 300+, now I'm 210 and can sleep well. Some skinny guys need CPAPs, it might be the case for you if further weight loss doesn't help it

>>76340086
Remove
>snacks
>any drinks with calories
>breakfast
>second portions
>eat smaller portions at lunch and dinner
If you do all that then you can probably hit your calorie goal without measuring. Then try to walk 10k steps a day, 90 minutes of walking fast can get you there

>>76340082
yeah, got rid of it completely. My father also got rid of it that way but it returned as soon as he regained the weight, it's like speaking with a senile person now, not enough oxygen during sleep really fucks you up

>>76340095
i know i still have a ways to go, but as of right now i have a lot of fat around my neck and face

not really sure if that is related but i assume it is based on what i've read. i'll probably just keep losing weight and see if anything changes. if it doesn't i guess ill try and schedule a sleep study. probably going to wait until next year so i can swap my insurance.

appreciate it brother

>>76340102
I have a treadmill at home. I used to do 15-20 or 30 minutes of running or calisthenics back in high school when I had time?
Is there like a minimum amount of running I have to do to have any effect? Should I load up a backpack with weights or hold dumbbells in my hand? I heard that will damage the knee and ankle joints.
My biggest problem is that, in my country the vast majority of food is high in carbohydrate. Its not that I eat a lot of processed junk food, but the normal food itself is full of carbs. When I come back from university exhausted, I binge on that food and gain weight.

>>76340120
>Is there like a minimum amount of running I have to do to have any effect?
If you're walking, your speed should be minimum 3.5 MPH. Time wise, anything is good, the more the better with no point in going over 8k-10k steps
>Should I load up a backpack with weights or hold dumbbells in my hand? I heard that will damage the knee and ankle joints.
Bad idea, fat alone is putting enough extra weight on you

>>76340136
>If you're walking, your speed should be minimum 3.5 MPH. Time wise, anything is good, the more the better with no point in going over 8k-10k steps
I was referring to the amount of time. I run at a moderate pace, for 15 minutes. I wish I could run for longer but cannot spare much time. So, should I up the speed of running so its more intense? And how many days a week should I run?

>>76340086
Eat less is all it boils down to.

If you cant count calories you can still estimate fairly accurately just by visually assessing your plate. Watch: youtube.com/watch?v=wJ0QXCTqjUs

>>76340053
This
This is my third time around.

>>76336892
*unless it's too hot during the day

>>76340086
eat 75% of the food your mum give you

>>76339305
>BANK MAKES ERROR IN YOUR FAVOR
>COLLECT $50

>>76340154
>Eat less is all it boils down to.
yeah Ozempic pretty much proved this. Almost all the myriads of excuses fatties came up with have now been exposed as bullshit, with very few exceptions like type 1 diabetes and kids being force-fed garbage by their horrible parents.

>>76340077
most people probably use more than that because they don't even measure it, they just eyeball it.

>>76340198
I guess I'll just ask her to reduce the portions. I can't waste food. I come from a culture where we used to suffer mass famines every few years, which literally changed the makeup of our genes to be prone to diabetes and skinny fat. One of the absolute vital practices that gets drilled into us from childhood is to NEVER waste or throw away food.

if you ate or drank too much on july 4th and you're feeling bad or guilty, remember that one day doesn't really make a difference in the long run. don't let a little mistake blow up your whole diet. don't feel like you should quit or give up because it's too hard. consistency is the important thing. a break or a cheat day here or there is actually a good thing and helps keep you sane.

>>76340208
Have any of you guys taken Ozempic? I don't take any type of drugs, supplements or chemicals, whether its finasteride/minoxidil for my balding or ozempic for weight loss because I don't trust the Pharmajuden
But, I am starting to get desperate enough to try Ozempic because I am too lazy and retarded to lose weight.

>only lost 8kg in 8 months

better than nothing I suppose but wow I really can't stop stuffing my face

I can't seem to control or moderate my self. I either completely stuff myself with food, especially junk food, or have a very restrictive diet which I fall off of quickly.

>>76340218
>I can't waste food.
This isn't an excuse, freeze your leftovers if you have to, just eat less fatty. Tell your pig of a mother that you want to lose weight and to stop feeding you so much slop. Take some control in your life and maybe start doing the shopping and cooking fatass.

>>76340249
:(
okay

>>76340247
>I either completely stuff myself with food, especially junk food
Then stuff yourself with something good instead, no one ever got fat eating too much broccoli and brussels sprouts. Eat a lean protein source and let yourself eat unlimited cruciferous vegetables, that's the cheatcode.

Get a craving? Sit down with a big glass of water and just munch as much kale as you want until you're stuffed and can't eat anymore. Go to the store and just by like 10 heads of broccoli, cook it up anytime you get a craving. Cut out the junk food entirely, cut back on everything else, and gorge yourself on cruciferous veggies. You don't need to count calories or restrict your eating window I guarantee you won't be eating a caloric surplus of broccoli even if you were trying to. You still want a lean protein source, that can be whatever you want for varieties sake, skinless chicken breast, tuna, yogurt, whatever, but you need to keep that under control, you can overeat protein pretty easy if you're just constantly stuffing your face with it, its the fibrous veggies which are impossible to overeat so load up on them.

>>76338067
Like 90% of it is fished out of the most polluted river in Vietnam. It has had multiple cases of drama where they've found parasites and way too much mercury and pesticides etc.

Fatty Contest
TheObeseBrit
210lbs

Fatty Contest
blindoptimism
177.5lbs

So I tried to make a nifty spreadsheet to keep everything in one place. Does anyone see any messed up formulas?

https://docs.google.com/spreadsheets/d/100wR8eSjgID2U9K4qSInTYTaZXxJwOxB-IrfGBnWTqI/edit?gid=0#gid=0

>>76340385
yeah you are not 33% bf

>>76340388
Are you sure? As in much worse?

>>76340404
Yeah you're like 500% bf

>>76340404
probably more like 40, unless you're a former NFL player

>>76340413
> former NFL player
Not unless you count walking 8h straight in a cold food warehouse as an equivalent. Either way, how is the rest of the spreadsheet holding up? Anything you think I should correct?

>>76340404
With a gut like that you're looking at 40% or more.

Use https://ffmicalculator.org/ to get a better guess at your BF%, plug in your height/weight, then adjust the BF% until its at your fitness level. If you're a sedentary NEET shut-in 17~18, If you're just an average guy with a typical job 18~20, If you regularly visit the gym shoot you're probably in 21~23 range. 24+ is professional body builder territory and you certainly aren't up there, this is what 33% BF would put you at, you're certainly not a pro-bodybuilder based on your pic.

I'd say you're like 41% or 42% based on your pic.

>>76340444
You sure it's not a bad case of having a low hanging gunt?

>>76340481
Damn you must have been MASSIVE at your biggest

>>76340481
147kg last September.

>>76340482
>>76340485

>>76336718
Leftist faggot retard. Can't wait until Trump puts you in camps

>>76338257
Nah, but I would rather not stick my dick in crazy either.

>>76340502
maybe he just hates Jewish Supremacism, or LGBT indoctrination, or vaxtardation, or Negro worship, or H1B mass-immigration, or one of the myriad of other leftist causes Trump supports.

>>76340602
Ok thats acceptable then. Jewish power is satanic.

>>76336643
for which muscle are you deadlifting and pressing?

>>76337457
>>76337463
frieren is dogshit

>>76340136
>If you're walking, your speed should be minimum 3.5 MPH
It doesn't matter how fast you walk. If you walk slower then you spend more time walking which means you'll burn a similar amount of calories.
There is a speed that is very efficient though, probably around 2.5 mph. If you want to walk faster than that but your body won't let you then you're heavily fatigued. Otherwise you would be getting some joy out of walking faster.

>>76340053
>is the default outcome?
it's not

people regaind weight because they don't learn good habits and stop monitoring their weight after they lose it

>>76340756
It is, 85% of people regain the weight mongoloid

>>76340053
But anon, I already did regain it back. This ain't my first rodeo. Might not be my last either. We just try to improve a little each time.
And anyways, is a low chance of success a reason not to try? Stop listening to the doubts and start doing what you know is right.

>>76340764
because of what I said not because >it's the default

you retard

>>76340756
>is the default outcome?
>it's not
It is.
By 1 year a >50% of people who lost weight will have regained all the weight they lost and then some, by 5 years its nearly all of them have regained all the weight they lost and then some. The people who actually succeed in keeping the weight off are the outliers. This is true regardless of weightloss method, surgery, diet, lifestyle change, drugs. Good habits erode, people lose interest in their weight once they lose it, and next thing they know they're back where they started or worse. The people who keep it off are the ones who agonize over their diet/weight/appearance/health the rest of their lives, because when you relax, you stop counting your calories, you stop limiting your eating windows, you stop denying yourself all the things you're craving, that's when you gain it all back. You can never go back to eating normally if you were ever a fatass, your body doesn't know what normal is and once you start giving it what it thinks it wants you'll be 300+lbs before you know it.

>>76340813
>The people who keep it off are the ones who agonize over their diet/weight/appearance/health the rest of their lives, because when you relax, you stop counting your calories, you stop limiting your eating windows, you stop denying yourself all the things you're craving, that's when you gain it all back.
What this means is that you need to plan your diet in a way that it can become a permanent change to your lifestyle. That doesn't mean agonizing either, most people who get fat is because they become careless due to circumstances in their lives. Conversely, people who use unsustainable meme diets or try to starve themselves, will have learned nothing after the diet is over and will regain their weight once they go back to their normal lifestyles.

>>76340799
Peak mong brain

>>76340862
>once they go back to their normal lifestyles.
This is the thing, you can never 'go back'. You will be on your diet the rest of your life if you want to keep the weight off. "Normal" eating for you and all former/current fatties is eating a surplus of calories and being fat. You'll need to agonize over it, when you stop agonizing that's when you gain it back. It will always be something you have to consider, be mindful of, and deal with the rest of your life. It'll never be intuitive because your intuition is fucked when it comes to food, that's how you got fat in the first place.

>>76340882
Life is suffering

>>76340882
>changing is impossible! people never change! you will always be exactly the way you are now!
Complete nonsense. People change their lifestyles all the time, and this is no different. Being more mindful about what you eat does not have to be agonizing either, you just need to learn what is ok to eat every day, and what is ok to eat occasionally. The important part is learning how to do this in a sustainable way.

>>76340889
Post weight

>>76340224
Still was under calorie and lost 6 ounces last night but I drank 3 coronas watching fireworks and went to bed and woke up to my fitbit saying my breathing rate was higher than usual. Lesson learned I suppose.

Fatty Contest
Healthy2026
380.5

>>76340899
Post body

>>76340889
>People change their lifestyles all the time,
Temporarily, and at great effort. Long term change is what proves difficult. Again most people can lose the weight, but of those who do keeping it off is where most people fail, regardless of approach, the vast majority will gain it all back.

I know its pretty to think you can just lose the weight and if you do it "the right way" you can keep it off effortlessly, but sadly that's not true. Its something you'll have to struggle with and agonize over the rest of your life if you don't want to slide back into your old habits.

>>76340909
Maybe for you. I know it's not true for me because the truth is that I didn't even enjoy overeating, so I don't miss it at all.

>>76340882
wrong

>>76340911
Sure, its nice to think you're special, and maybe you are, but statistically speaking something like 80% are going to gain it all back, but that still leaves 20% who will succeed at keep it off, at least partially for 5 years. Its just important you remember how rare that actually is and never get complacent. Losing the weight is the easy part, keeping it off is where most people fail.

>>76340925
The point is that if you know that, you know the risks, and you know what you need to do to prevent going back to your old habits, then the chance of failing is not 80%, it is much lower. Obesity is a relatively recent problem, and the truth is that we don't know much about it. We can't even agree on the reasons why it has become such a large epidemic in the recent decades. So we have been going the wrong way about it, and we learn more about it every day, and you can use that knowledge to increase your chances of success.

Post your favorite dishes and recipes you anons eat while on diet.
I'm getting a little bored of my usual rotation of 3 foods and need inspiration.

>finally reach 12 push up as a fatty
I wonder how much easier it would be at normal BMI?

>>76340053
Already regained it back.
This time, I just change the food I eat rather restriction.

>>76340958
Still only at 6 myself.
I'll be able to do 3 full sets before you know it.

>>76340963
Be wary of the plateaus. Just keep doing it, and it will progress.

>>76340053
GRRRRhnnngg, anon seethed through gritted teeth, yellowed from a 2024 flirt with bulimia nervosa before letting go in december, then starting over again

Happy weekend, frens. Decided to do an incline walk instead of my run. Walked at an incline of 8 for 1.5 miles, took me 32:20 to do it and averaged 2.78 MPH, and burned a total of 296 calories (Note that my treadmill lacks weight input feature so it would be a larger number) My runs basically average 230 caloires at around an ~18.30 min avg, and all my runs all end at 1.5 miles, so I burned an extra 66 calories for walking an extra ~14 minutes. The max my treadmill goes on incline is 10 so Ill try that next time and see if its more sweat inducing.

>>76340908
Sure

>>76341039
Got a before pic from back when you were 520?

>>76341076
This was at ~480

>>76340053
No they don't and everyone thinks they're above that, but time tells no lies

>>76341094
>>76341039
dayum

>200g of broccoli
>400g of konjac noodles
Filling, but not satiating

>>76341094
>>76341039
>>76341111 (nice quads)
Call me delusional but I don't actually see much of a difference between these photos the only thing that makes me certain there's a difference is going from 6XL -> 3/4XL

>>76341112
I do like 600~800g of broccoli everyday. Eat the stalks too, they're more filling than the florets.

>>76341115
no way you can see his GIRTH decreasing

>>76341112
>Filling, but not satiating
what?

also where's your meat?

Fatty Contest
FatGermanFuck
93.5kg

Fatty Contest
KenloBorther
249.9lbs

>>76340053
this is premium quality bait.

the people in these threads are not normies. they are 4chan's elite. they are the outliers who will succeed. they are the 20% who will lose the weight and keep it off. even if they fail and regain some of the weight, they will recognize that it is happening and take steps to avoid relapsing. many of the people here will go on to sculpt incredible physiques and even the memories of their old fat life will eventually fade.

who's in the 80% who fail?
>people on ozempic
>people who listen to fat doctors about how to lose weight
>people who never learned to count calories
>people who refuse to step on a scale and have an irrational hatred of rulers and measurement tools
>people who never even tried to exercise
>people who try something hard, fail once, and then give up and never try again
>people who starved themselves instead of learning to cook
>people who didn't have a support group to keep them motivated and help them stay on track
>people whose only motivation is finding a gf and then lose all motivation once they get one

>>76341180
Vegan for the animals in the hopes that I might qualify for catgirl pussy in the great beyond.

>>76336603 (OP)

Fatty Contest
TacoFlavoredKisses
186.8 lbs
5'10"

i want a weight without the display
just stand on it for a few secs, it beeps that it recorded the weight and later on can check the phone app

>>76336603 (OP)
A friend of mine is training and I want to help her, but I don't know what exercises can I suggest, because I might hurt her joints.
she already complains of her knees when doing sit ups.
could you guys suggest me mild exercises?
I was thinking maybe I should look into pilates.

>>76341369
>her
20x5 jumps on muh dick

>>76341355
There's a scale like that. Designed for nervous anorectics with anorexia nervosa such as myself:

https://blindweight.com/products/blind-weight-scale

I don't get it. I NEED to know my weight every morning at 9 AM +/-30 minutes, after voiding my bladder. And track a moving average from that - that is my meaning-making game as a 35 year old NEET since 2009 living with my mom, but you do you.

>>76340224
Oh I ate a ton and got drunk. Totally worth it. Whats the point of getting into shape if youre never gonna enjoy it?

>>76340958
I’m getting close to ‘normal’ BMI and I can drop 20 on demand now

>>76340882
Im 5 years in and why would I ever "go back"? Im not on a permanent diet either. I bulked all year last year and lost all the fat in 12 weeks or so with a moderate healthy diet utilizing all the tools I learned on the way down.

>>76340943
Protein ice cream affogato, cinnamon fluffy yogurt, turkey chili, chickfila spicy fried sandwiches and market salad

I was so close to buying slop

>>76341587
NGMI if you're too pussy to buy what you desire sometimes

>>76341334
that's not how it works

been 3 days, already lost a pound on my pork rinds + eggs diet

>>76336899
Anons, I woke up today weighing 78.6kg. Maybe I was dehydrated, but it's good to see that I broke the 78kg mark. It was just a fluctuation, after all. I binged on high-sodium foods on July 1.

I hope to reach 78.4kg or less tomorrow. I'm only sad that I still look fat at my new BMI of 27.5kg/m2 and also find it weird that my veins seem to be appear less than they were appearing before.

Fatty Contest
IhaveAids
289.4lbs
5'7"

Went to cook out with family, ate nothing prior and walked on my treadmill for 45 minutes, ate like shit. still lost 2 ounces. going back to eating 3 healthy meals today

>>76336629
>>76336636
>>76024046
>>76313035
Fatty Contest
ClandestineCalamity
89.2kg

Bodyfat: 25.7% (22.9kg)
Muscle: 35.5% (31.6kg)
Visceral fat level: 11

Fat-free mass: 66.3
BMI: 28.2
FFMI: 20.9

>>76341713
supposedly lower than average bodyfat now btw

>>76341738
>wanting to be average

>>76341323
Based

>>76341761
I would have to become fatter in order to be average

would taking those fiber supplements twice a day help at all with hunger and cravings? Could that backfire in some silly way?

Fatty Contest
Garfield
152.4

I’m down to 200 lbs from 265 lbs and can still grab a handful of gut. How much should I weigh at 6’2”? I thought I be ripped at this weight

Fatty Contest
timetolockin
210.11

>>76341912
>How much should I weigh at 6’2”?
like 80 kgs? so 180lbs?
assuming little muscle mass

>>76341912
170-180 I think

>>76341912
You should weigh like 135-190 depending on bone and muscle mass

>>76341912
The last 20 lbs are the hardest to lose

>>76341927
Agreed

Just got back from a cruise where I definitely over ate. Feeling sick today but I'm trying to stick yo my diet before the cruise. I am currently working up the energy to go to the gym.

Wish me luck bros.

Leaving for a two week work trip next week and want to keep my diet going. Plan is to bring my scale and purchase a cheap pressure cooker and containers so i can make batches of chicken breasts veg and rice to store in the mini fridge and take with me during the work days. Any of you fats have tips on hotel room cooking that arent that guy deep frying a chicken in the trash can?

When I get sent on work trips i get a company credit card and get told by everybody to splurge on good restaurants. It is VERY frowned upon to buy raw stuff from walmart or whatever. I passed by taco bell once and my direct superior told me that bullshit like that would get me blacklisted by him for recommendations "you are sacrificing your self bro treat yourself on their dime". Humble brag
>>76341962
teach me your secrets

>>76341972
Dont have a vompany card, just advanced per diem so its a two for one. I stick to the diet and will get to pocket a good chunk of cash since its much cheaper than eating out 3x a day.

Got Banana Bread at the Amish market, Google says 180-200 calories for a 2oz slice.

Thibk I'm good logging at 200? I used a food scale.

>>76341870
Lmao

fucks sake im furious at myself. ruined it again.
was at a 3 year low of 73kg but fucked it up to 76kg.
i have the motivation (dont look like shit) but not the willpower
im punishing myself with a fast today to restart it properly but i fold so easily again

>>76342006
>punishing myself with a fast today to restart it properly
Kek absolute peak NGMI

Why are normies who weigh under 100kg even allowed in here

>>76342014
I thought peak ngmi were the people who eat back all their exercise calories.

>>76342016
why are you bullying me :(
I want to be a cute twink

>>76341922
LOCK THE FUCK IN ALREADY

>>76342016
6'0 185lbs reporting, 10 more pounds to go

I won't leave until I've hit my goal, starting from 225lbs and I might stick around after anyway.

>got multiple people commentung on hiw they are nooticing that I'm losing weight

I broke down and spent money I couldn't afford to spend on pizza I've been craving for over a month now, and not only fo I feel guilty for spending money and eating the calories, but it was just a dissapointment and so unsatisfying

I'm telling myself that the failure wasnt for nothing because it got that craving monkey off my back and so long as I get back in the horse I'll be ok

But damn I feel dumb

>>76342232
>Can't afford a single pizza

>>76342244
Times are hard indeed

>>76342244

>>76342244
A pizza isn't worth 25 bucks regardless of if you can swing it.

>>76342254
I'm at a point where I'm not even sure I want to keep leftovers around because it just didnt hit the spot like I thought and it doesnt seem worth further interesting with my diet

Fatty Contest
CaptainPlanet
136kg

I just went out for the first time in like 5 years. With some people from work. I'm human sized now and don't drink anymore, going out to clubs and bars sober is a miserable experience. The music is deafeningly loud and drunk people are so fucking annoying you want to kill then. Im also far too autistic sober to pull anyone. What a terrible experience. I don't want to start drinking again but maybe I need to.

Let's get that Saturday workout in lads.
WAGMI, keep it pushing

>>76341516
>Protein ice cream affogato
>cinnamon fluffy yogurt
Based but more desserts.
>turkey chili
That sounds good. Just make a chili with ground turkey rather than normal minced meat?
>chickfila spicy fried sandwiches and market salad
No idea what those are, we don't have Chick-fil-A here.

>>76342254
$20 for the pizza plus $5 delivery plus $2 taxes plus $3 for tip

>>76342322
Don't be a retard anon, don't relapse. You may have to learn how to be social without relying on poisoning yourself to do so, but it'll be worth it I promise.

>>76342322
I feel this way about clubs and bars when I am drunk. It's not that you're sober, they just actually suck.

>>76342322
Relatable, but you k ow you will regret it. Drinking is a high interest loan on tomorrows happiness.

>>76342232
That learning experience is worth it. Next time you crave you can remind yourself it isn’t worth it.

>>76342221
BASED

>>76342322
Theres nothing wrong with having a drink at the club with your friend. Stop being a sour puss and have some fun lol

>>76342344
>Based but more desserts.
Yes,but they're very healthy. About 180 calories and 20g protein for the affogato on the left and 160 calories and 21g protein for the cinnamon roll frosting yogurt on the right.

>That sounds good. Just make a chili with ground turkey rather than normal minced meat?
Just a regular 3 bean chili made with 99% lean turkey and tons of spices.

>>76342460
Sounds good, thanks anon. Any secret to the yoghurt? The texture looks different than what I'm used to.
I never made affogato because any creami ice cream seems to melt quicker, maybe I should brew the espresso onto ice to rapidly cool it before adding it or something.

>>76342494
>Sounds good, thanks anon. Any secret to the yoghurt? The texture looks different than what I'm used to.
My recipe is 226g greek yogurt 0% fat, 12g sugar free pudding mix, and cinnamon to taste. Usually a g or 2. For the affogato, it's supposed to melt. You get some bites of ice cream then drink the rest.

>>76342499
Dang sugar free pudding mix or jello isn't common here, though I can order online.
Still thanks I might try it.

>>76342460
What's the recipe? How many packets/ Grams of each ingredient?

>>76342571
Cinnamon Roll Frosting Yogurt

226g 1 Cup Greek Yogurt Fage
12g Vanilla Jello Pudding Mix Sugar Free
2g Cinnamon

Total Macros
160 21g

>>76342571

Add 1 shot of espresso over 120g of ice cream or 2 shots for 240g

Protein Ice Cream Recipe

1 Serving
1.5 scoop Protein Powder
1.5 cup 360g Almond Milk
1.5 Tbsp 10g Pudding Mix


Ratios
1 scoop Protein Powder
1 cup 240g Almond Milk
1 Tbsp 7g Pudding Mix

Freeze 24 hours
1x Spin Lite Ice Cream
2x Respin


https://ninjatestkitchen.com/recipe/chocolate-cookies-and-cream-protein-ice-cream/
Chips Ahoy Ghost - 1 Serving
320 calories
40g Protein

Nutter Butter Ghost - 1 Serving
320 calories
40g Protein

Cinnabon Ghost - 1 Serving
260 calories
40g Protein

Fruity Milk Cereal Ghost - 1 Serving
240 calories
40g Protein

ON Chocolate - 1 Serving
280 Calories
38g Protein

>>76342571
One more recipe. This is yakuza anon btw.

Chili Recipe

Ingredients
200g Bell Pepper x1
80g Jalapeno Peppers x2
1lb Ground Turkey 99% Lean
8 oz Can Tomato Sauce
15 oz Can Pinto Beans Goya
15 oz Can Kidney Beans
15 oz Can Black Beans
1 Cup Chicken Broth
2 tbsp 30g Balsamic Vinegar

Seasoning
3 tbsp Chili Powder
2 tbsp Pepper
2 tbsp Salt
1 tbsp Paprika Powder
1 tbsp Dried Oregano
2 tsp Cumin
2 tsp Garlic Powder
2 tsp Onion Powder
2 tsp Coriander

Instructions
Saute turkey for 6 minutes.
Flip turkey, add peppers, saute for 5 minutes. Break up turkey.
Turn off Heat. Add tomato sauce and balsamic vinegar. Stir.
Add beans with juice, chicken broth, and then seasoning. Stir.
Close lid. Set to manual for 15 minutes.

Total Macros
Cooked Weight 2200g
1865 calories
209g protein

100g Macros
85 calories
9.5


Original Recipe
https://masonfit.com/healthy-instant-pot-turkey-chili/

>>76342596
Does the water weight you gain when you start lifting make you look any fatter?

>>76342684
I was so fat when I started that I wouldnt be able to tell so idk, but years in the end result has been great. Felt great at the water park yesterday. No regrets about lifting for so long.

>>76342760
Cool car, I wanna have a corvette someday.

>>76342762
Thank you its really fun and the older ones are very reliable, tuneable, and affordable. It was really comfy riding down the beach with my friend watching the fireworks go off on the way home. Made the hard work of losing the weight after bulking up last year worth it. Gonna try to lose another 10 pounds before I go back to japan in 5 weeks or so.

>>76342016
Have you heard of manlet?
96kg for me is still 31 BMI

>>76342322
>The music is deafeningly loud
I listen to the retards and keep going to clubs with my friends.
Still hate it til this day.

>>76342894
Doesn't mean I don't drink with people.
I just fucking hate club environment and prefer to do it somewhere else.

Tomorrow mmmaaaayyy be ice cream day

>on vacation
>signed up for a 24 hour gym in the neighborhood
>roll up at 11PM after getting my dick up to go after skipping on 4th of july due to hours
>it's the one day of the week when they aren't open 24 hours
the self-cuck...
well, at least i did a lot of cardio today

is there a way to hurt myself so that eating is painful but it wont be permanent?

>>76343058
Get some braces

>>76343093
Sounds like overkill. Can’t you guys just, not buy food that’s going to affect your cut?
>Will this food slow me from achieving my goal?
>Then I won’t buy it
I may be a sperg but I have a hard time believing this thought process is that difficult for normal people.

>>76343058
Why not find ways to enjoy eating healthy? Like trying some of the recipes I posted above?

>>76343146
This. I love like 90% percent of the food I eat in my 1600 calorie day. The only exception is hard boiled eggs which I’m sick of but are too filling to dispose of.

>>76343150
The thing is its really difficult to spend the time and money to find foods you enjoy on a diet. It's already stressful and then you're asking people to try making things they might not even like and have to throw out. Let alone take the first step in actually cooking. Actually like a year and a half ago I got flamed for relying so much on prepackaged protein snacks and frozen foods, which actually got me to try cooking a bit. No regrets and I'm excited to try making new healthy things next time I diet after this next year long bulk. I'm also excited to try baking more things during the bulk. I've kinda settled into a routine though for this diet and don't feel like stepping too far outside it just because it's so routine and I have to focus on studying at the moment.

are there any legitimate supplements i can take to help cut back on cravings or make my gut health better? so far im looking into probiotics and psyllium husk and but im curious if theres anything else

>>76343217
Green Tea helps with cutting back on craving

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