>Who is /fat/ for?
For powerful pudgies 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: >>76347042

/fat/ for the fatties

I'm going to kiss every single one of you on the lips

to help you guys lose weight of course.

>>76350560
i accept but how does that help exactly?

>>76350562
well you see on this study done by the University of Arizona health sciences department, you see that you can burn exactly 2 calories per minute.

That is 120 calories per hour doing something so easy.

https://healthsciences.arizona.edu/news/why-you-should-pucker-four-health-benefits-kissing-your-loved-one

>>76350566
i'd rather just walk

Fish is so based.
Made some rainbow trout on a bed of mediterranean veggies (zucchini, peppers, tomato, onion).
Giant portion, 500 kcals, 57g protein.

>>76350570
>i'd rather just walk
NO think the benefits outweigh the cons.

the mental health benefits of kissing is quite remarkable as well. See this paper done by the Routledge group as an increasingly great way to reduce stress and help you keep your caloric intake low

https://midus.wisc.edu/findings/pdfs/2484.pdf

>>76350574
But the mercury bro...

>>76350574
>giant portion
I could breathe in and it would be gone

>>76350604
Rainbow trout are among the lowest of mercury contaminated fish thankfully. Especially for the fact that they aren't as low on the food ladder. Not quite deenz levels of low mercury, but close.
>>76350607
That's not a normal plate, that's a pizza plate anon. Perfectly sized for one pizza.
It's 1 zucchini, 1 rainbow trout, 1 tomato, 1 onion, 75g cherry tomato, 1 pepper, I know we're in the fatass general, but that's not a small portion.

>>76350574
Looks delicious

>>76350574
Those vegetables seem to be covered in oil yet I dont think you calculated it

>>76350607
if this is a genuine issue i'd try eating as slowly as possible, chew a lot more than you would and be self aware while eating, avoid distractions like tv or your phone while eating, it takes a while before your stomach can tell you're full

>>76350553 (OP)
Prev skinny fat anons what to do?
cut or bulk?
5'9, 155lbs btw

>>76350624
Not sure what to tell you anon, 6g of oil, measured and included.

>>76350620
Thanks anon it was. Wishing you great dishes and quick fatloss too.

Is tuna in water in a can unbeatable when it comes to protein,price,calories and ease of eating?

>>76350646
I prefer oil

>>76350656
extra calories for nothing
also tuna smells like ass

>>76350667
Some of us like ass.

>>76350553 (OP)
has chewing gum helped ya'll to curb hunger?

so hungry...

>>76350685
Depends.
If you're talking normal chewing gum then no, it spikes blood sugar and has intense aroma making your appetite rise.
Sugar free is better, but still short lived and sweeteners can still make blood sugar spike (plus of course the aroma).
But I have found picrel which is a turkish chewing gum that isn't sweet and, most importantly, doesn't degrade as you chew it, meaning you can realistically chew it for an entire day without issue. Sure the flavor is gone, but it stays the same consistency. Pretty hard when you get it out of the box, after chewing for a min its chewing gum consistency.
These days the way I cook and eat means I no longer have hunger, but I still like these, they are just fun.

190.6lbs

>>76350716
>>76350685
Forgot to mention, fair warning, don't get the mastic flavor one unless you know what you're doing (the one I sent a pic of). They also have normal flavors like spearmint.
>>76350724
Congratulations anon, but the bot needs a headline and a username.

>>76350634
Lean bulk. Shoot for 2 pounds a month. Expect some greater initial weight gain though.

>>76350716
i only find sugar free gum in my area, honestly havent seen anyone eating gum with sugar since its absolutely bad for ur teeth i thought they werent even a popular thing anymore

the flavor is the biggest issue, after a couple hours it isnt even just nothing it kinda turns rancid idk why

>picrel
interesting will try looking for something similar thx

>>76350553 (OP)
a big tip for dieting is to make your own food. "healthy" snacks like protein bars, meat sticks and whatever give you that zing in your mouth that is the equivalent of a hit. That zing could never be made by human hands it can only be made by machines. you would have to eat 20 cakes or 3 steaks to get that flavor you get in one bite. so you only make yourself hungrier by eating that.

a scrambled egg on toast with two turkey bacon slices is less than 300 calories and it does not leave you craving more. not because it tastes bad but because it is holistic.

>>76350729
>don't get the mastic flavor
does it cause diarrhea or something?

>>76350743
how is turkey bacon holistic when its processed af?

>>76350511
This is actually a gigantic question
It's why people yoyo
They find out getting to goal weight didnt actually fix everything, freak the fuck out, no longer have the weight-go-down motivator, and return back to old habits

>>76350707

>>76350739
>i only find sugar free gum in my area, honestly havent seen anyone eating gum with sugar since its absolutely bad for ur teeth i thought they werent even a popular thing anymore
I'd say the majority are sugar free these days, but I still see one or two variants at the store that have sugar.
>the flavor is the biggest issue, after a couple hours it isnt even just nothing it kinda turns rancid idk why
Most chewing gums here just dissolve in your mouth within half an hour or less, it's a shame. The ones I posted you can legitimately chew for 16 hours over a day no problem. When I first got them I got aching muscles in my jaw from all the chewing as it remains quite resistant. People I give some to are always surprised (I bought some of those cartons via amazon).
>>76350751
Nah it's safe, but mastic is a tree resin and a very unfamiliar flavor for those that haven't had it before, and I'd say 80% or more don't like it. I've gotten used to it and even like it now, but when I first got it I was not a fan too. Not a smart choice to buy in bulk without tasting. Meanwhile spearmint is just a normal spearmint flavor, maybe a bit on the weak side. Much safer.

if what you're doing is working- keep doing it. if what you're doing isn't working- then change something.

>>76350771
New goals outside just weight loss are key, be that physique, training for a sport or something of the like. Personally im training to run a marathon next year, still have 20lb to GW but ive lost enough now that running is actually enjoyable.

>>76350788
I personally just enjoy lifting weights for the sake of it.

>>76350780
found the mint ones, 20$ for 100 pack
hopefully worth it

>>76350797
Which is just fine, but having a specific goal to reach helps stay on track after the initial weight loss journey is over.

>>76350802
I can't vouch for the flavor it's a bit underwhelming (somewhat weak and not long lasting)
but I can vouch for their longevity - which is what I want from a chewing gum primarily.

>>76350811
i've given up on finding long lasting flavor in gums, saw a food theory episode on it and most of the claims are bs anyway

this general could go from 'good and extremely helpful' to 'bad and extremely harmful' overnight. never forget.

>>76350837
how exactly? how do you fuck up saying "move more and eat less"?

>>76350756
what i mean is it's just turkey bacon. it doesn't have condensed flavoring added to it.

I ate too many pumpkin seeds and my tummy hurts

FUCK FIBER

>>76350848
unless you're struggling to poop i dont get the obsession of specifically seeking out fiber

>>76350553 (OP)
>havent lifted since start of year
>dreading the soreness afterward
what do?

>>76350852
I wasn't seeking out fiber just some pumpkin seeds
but I put too many in the air fryer

and I don't struggle to poop normally, due to my diet being mostly protein pooing is easier than when I used to eat carbs

>>76350854
just embrace being a sissy at this point

>>76350854
doms are fun

>>76350841
i just read the previous thread. it was bad. too many bad threads and the people who make positive contributions will leave. reading post after post of stupid fake arguments is not entertaining. it's boring and draining. the OP thinks that keeping the thread bumped constantly is the most important thing because he is not here to help people. he is here to maintain control of the thread and to gather information on people. the pill merchant is particularly draining as well.

i've seen several good threads (and boards) die in my time on 4chan. i know what kills them.

i'm going to be busy and won't be around much from now on. some asshole will probably assume my identity for a while and try to manipulate people using my 'persona' and use up all the goodwill and social capital that i've built up here.

i'll miss you guys. we're all gonna make it.

>>76350882
True, there are hit and miss days when the general and the board as a whole get shitted up. Its unfoetunate because there is some good info and community in /fat/

Any TRT fags here? I am trying to find the best way to get TRT that is cheap and easy. Essentially my first decision is on whether I should try to get the shit online with a service like TRT nation or just go to my local TRT clinic. I assume the clinic is going to be a way better experience but they probably fuck you on the prices.

>>76350848
nothing personell kid

>>76350947
This is /fat/ not /fraud/

>>76350947
>I assume the clinic is going to be a way better experience
lol no

clinics make money by selling stuff to you so most of them disregard health markers and necessity to push product on consumers

find a reputable online one I guess and do blood tests often

I TOOK TOO MUCH PEA PROTEIN POWDER TO TEST TO SEE IF IT CONSTIPATES ME AND NOW MY HEAD HURTS

FUCK PEA PROTEIN POWDER

>>76350974
>he fell for the briish jew

>>76350625
you can eat as slowly as you want and fill your stomach as much as you want, if you are having a 500 kcal meal and your TDEE is 3000 kcal, you will be hungry again after two hours

>>76350947
also my test level was at like 450 and I asked my general practitioner to give me trt and he basically laughed at me. Will the online vendors even approve me or do I just need go the illegal route in minecraft?

>>76350986
TRT nation will approve you and give you whatever you want. Make informed decisions on your health based on your bloodwork.

>>76350947
... have you considered eating more red meat before you permanently fuck up your hormones?

>>76350566
Hour? Wait, how long are you going to be doing this?

>>76351121
all day with tongue for an extra cardio workout

Tried these because I saw you guys discussing them in another thread. They’re delicious and only 5 calories each. What’s the catch? Or can I have these daily as a cheat-ish dish?

>>76351131
the catch is that it is 99% water and a tiny amount of gelatin

>>76350947
reminder to take TRT with hCG adjunct if you don't want your balls to stop working

>>76350981
the priority has to be high protein and Voluminous foods, if you stuff ur face with carbs then yeah you'll be hungry again but you can make great 500kcal dinners to last you until breakfast next morning

>>76351137
>>76351131
Also artificially flavoured, not that there's anything wrong with that

298 days until I stop being a fat fuck.
Goal is about 180 lb, then I'll reevaluate.
Today's weight is 242.2 lb.

Lost 10kg over these 9 weeks. I can see the top two of my abs decently enough but the fat around my belly and i still have some slight love handles. Still I'm getting there.

>>76351137
>>76351226
I don’t see any issues. It’s slop but it’s calorie free slop.

>>76351290
it's not an issue that it is only water, but it is not food. it is going to be as filling as a small glass of water. but if what you want is flavored semi-solid water, go for it.

FattyContest
memediet
106.9 kg

>>76351290
>>76351295
Indeed, you'd be better off buying powder in sugar free jello powder in bulk and making it at home

I've been losing weight slowly and steadily since last September. I've lost about 20kg so far, but I feel really low on energy and I can't lift as much as I used to. I've been consistently eating 100-125 grams of protein a day. Is this normal? I still have about 10kg of fat left to burn before I hit my goal weight (used to be 105kg, want to be 75kg).

>>76351308
yes, it is normal to feel fatigued if you are under a calorie deficit for a long time. eating at maintenance for a couple of weeks (a refeed) may help restore your metabolic rate.

I have been doing ab work. Nowhere near six pack bf%. I am seeing growth other places even under the all fat. I have no idea if the when people suck it in there is normally a bit a ring definition or if that is normal fat guy shit. 162 1RM on the crunch machine. I aim to move between 1500 - 1800 lbs per workout.

If somebody could enlighten me that would be helpful.

inb4 spot reduction is impossible, i know. Everyone knows.

Might starve today or sumthin', idk.

>>76350604
>schizo sees seafood and fears "mercury"

lol, really? Retarded.

>>76350574
That would be more filling with some fat. Maybe just 1/4 cup of EVOO poured over.
I can't do that low calorie shit anymore. I lose more weight eating dense, fatty meals where I don't snack.

>>76351354
Thanks for the answer, I'll try that out.

>>76351308
You're really similar to me. Started at 105.5kg December last year, now at 82.5kg. Also running into energy problems, and lifts are beginning to grind to a halt.
Not 100% sure if it's working yet, but I've budgeted an extra 1500kj a day for food/small snacks when I feel faint, and am upping physical activity to compensate a bit.

>>76351394
never seen anyone use kj for food before, is it normal where you're from?

>>76351355
honestly it's best to train abs like any other muscle and if you're not at the bf to see it then there's not really much point going extra hard, focus more on your diet for now

>>76351394
Yeah, I'm an ausfag. All our packaging and nutritional info has energy and quantities in kj/grams etc

>>76351489
meant for
>>76351474

Had my doctor's appointment today. She said my thyroid and kidneys were in great shape but obviously I'm pre-diabetic with high blood pressure, so she prescribed me two blood pressure medications plus metformin. The blood pressure meds are amlodipine and lisinopril but I don't know much about them. Does anyone know what I'm in for? Is metformin effective at all?

>>76351532
They always check me for diabetes, and then seem kinda disappointed when I'm not. My blood pressure was pretty good last time it was checked, 119/76 67bpm. Considering I'm 40kg overweight, it's shockingly good.

A few threads ago I saw so many people saying they lost the weight then regained it, once, twice, even three times. At what point do you realize your own hubris and quit fucking around doing the same thing over and over? It's not a matter of just trying harder or being more careful this time, you didn't overlook something the first time, you knew you were getting fat again and you did nothing. You haven't changed. You're the same person who was so motivated and turned their life around, and then just stopped caring one day. Any epiphany you think you've had is just delusion.
Get full and happy today, tomorrow you can try again, you're gonna change for real this time! Keep swirling the drain until your life is over.

>>76351363
>suggests adding 500 calories of olive oil to a meal that already looks like it has oil on it

>>76351662
life in general is just a series of setting goals and aiming to achieve them.

A lot of the time you dont achieve the goals and a lot of the time you will go backwards.

Thats life. Its not human to give up and do nothing. Thats death. You are part of the ghoulish daywalkers that are stuck in purgatory and only get kicks now from dragging others down because you gave up a long long time ago.

>>76351662
It's different this time. I'm only 6 lbs away from my lowest weight and then I'll be hitting new records every pound. Impressed?

holy fuck
I got back from the gym after actually weight lifting. I've been just hitting the treadmill with 3.5MPH walking for an hour thinking I've been hitting it hard. I mean it does work a good sweat...

But jesus christ is the first day the hardest? I was fuckin struggling out there. Had to drop a set because my muscles told me they were about to fuckin give out.
Does it get easier or is that the point to come back from the gym absolutely blasted?

>trying on clothes
>four shirts, one tank top
>all labeled medium
>all the shirts fit but the tank top is too tight
>looks good when standing up straight
>shows off my pecs
>stomach looks flat
>try slouching a bit to see how it looks
>looksbadman
>bit of visible stomach fat
>lingering manboobs ruin the whole effect
>decide to pass on the tank top for now and try to lose another 10lbs first
>keep one of the shirts because it looks great
>check the tag on the tank top
>it's actually a small
>feelsgoodman

>>76351745
It gets easier. Personally though I would lighten the load. We have to find a way to make going to the gym an enjoyable activity to keep it going long term. You WILL quit if you hate going.

>>76351745
I can lift weights no sweat when I'm not dieting. I don't even try when I do. I'd rather not lift than have to increase my calorie count

How to kick water retention's ass? I was 172.5 lbs the day before yesterday and now I'm weighing 177. I want my scale progress back.

>>76351745
Yes. Pic related.

It doesn’t just apply to getting started either. When I am off for two weeks for some reason the first workout back causes soreness.

>>76351811
eat an entire watermelon

>>76351822
>have too much water
>ingest more water
>this is supposed to get rid of the water

what?

>>76351761
It's silly but I liked going because I was the hairiest man there. Clean shaven, short hair fellas who are much more muscular than me...
But they don't look like they fell out of a Jumanji board.
It's also planet fitness so there were girls to look at but honestly once I started pumping it was me time.
I like the endorphins and the objective improvement I'll have over the course of the week.
I've been eating pretty good too. Like I'm still 2000-2100 calories but I could cut out an easy 200 caloreis by using water for my protein shake instead of heavy cream and almond milk.
But damn heavy cream and almond milk is a helluva combo in a vanilla protein shake holy moly it's so good. I'll take the extra 150 calories

>>76351811
Eat less carbs.
For every gram of glycogen that's stored you store 4 grams of water.
That's 80% of your water weight.

>>76350980
You post anime. You can't criticize anyone, chimo.

>>76351811
so for months and even years depending on your weight your plan is to stay dehydrated.

Take some creatine, take the bad week and get on with your life idiot. If one week wrecks your entire weight loss then you fucked anyways.

>>76351811
Eat less salt/processed foods.

Also, if I drop or raise my calories sharply for one day it seems to help me get a woosh

>>76351662
I lost and regained many many times growing up. Now Im an adult and im 5 years into working out consistently. Ive been able to even bulk up and cut this time and see real progress.

>>76351745
The only days harder than the first day are the days before it that you stress out about taking the first step. It's generally gonna be easier from here on out, especially once you get used to it. Some days may be a bit tougher physically, but mentally it will definitely be easier.

I am 179cm and have gotten myself down from 93 or 94kg in September last year to between 78-80kg now, it fluctuates a little.
I am effectively at a 'healthy' weight.
Except I still have a very high bodyfat %, 24-25% the last time I checked with the US Navy method:
>38cm neck
>96.5cm circumference measured at the navel
A complication is I have developed tendonitis in my arm in late April and have had to stop any upper body exercise that requires lifting with my arms, which is most.
I can still do pushups (it doesn't immediately hurt but has generalised pain afterwards) and have begun situps out of a lack of anything else to do, plus physio therapy forearm flexor and extensor exercises. I still do squats. I try to do these 2 or 3 times a week.
And run at least twice a week, I am up to 5.8km in just under 31 minutes, I sometimes sprint another 500-600 meters when I get back.
What can I do about my bodyfat %?

>be on 2 lb a week cut
>started gaining weight for a couple of days
>panic and cut back to a 1200/1300 calorie limit while meeting protein goals for lifts
>175.5 lbs
This is brutal but I’m so close to a normal BMI, I never dared dream I’d get this far

>>76352035
I get how much this milestone means to you, i was super excited to hit normal BMI as well but try not to obsess over it too much and change things, what you've been doing so far has worked for a reason

>>76350553 (OP)
Starting a cut again today, still not sure if I'll actually start lifting probably leave that to the end of my cult when I finally start bulking for the first time.

Currently at 73kgs (was 107kgs at my obesity peak), planning to get to atleast 65kg and see how I look and assess from there. I'm 177cm. (too lazy to convert to freedom units)

Realistically I should be lifting too but I'm so fuckin lazy and I don't wanna keep delaying my cut that I already have for over a month now.

>>76352020
Can you still cut calories? Bodyfat % goes down exponentially once you get closer to the bottom.

>>76352057
Oh, forgot that. Yeah I've been doing around 7,500kj (about 1800cal) since I started.

>>76350574
I miss fish. Damn allergies.

>>76350707
#MeToo
We have to stay strong tho

How to lose 30 pounds by September?
>t. 5'4" 150 lbs

>>76352182
Not happening especially at your size. Shoot for 1-1.5% of your body weight a week max.

>>76352182
Cut off a leg.

>>76352182
https://www.dailymotion.com/video/x2vhg1g
3:01

>got cravings
>ate a bunch of pasta salad, snack bars, and crisps
>still kinda ravenous
ngmi am I?

>>76352229
Instead of worrying about it, enjoy your binge for what it was and get back to work tomorrow. Maybe try to integrate small amlunts of junk into your daily meals to fight cravings.

>>76352182
>30lbs * 3600 = 108000 calories / 54 days = 2000 calorie daily deficit
>Your TDEE is probably something like 1800 calories
>You need to not only eat nothing you need to do an additional 200 calories of cardio on top of eating absolutely nothing
Well its not happening, even if you straight up fast for the next 54 days its still unrealistic. But if your intent is to still lose as much fat as possible follow pic related. That will preserve your muscle and burn as much fat as possible. Its difficult to stick to but its optimal fat loss.

If you want more detail on the diet in pic related read:
https://rapidfatlosshandbook.com/wp-content/uploads/2014/07/RapidFatLossEBook.pdf

>>76352260
stop using this tranny mismatched syntax highlighting

>>76352296
I didn't make the picture, if you want to re-summarize PSMF into your own autistic format go ahead, otherwise stop being gay.

>>76352306
so you're reposting slop, that's even worse

>>76352309
And I will continue to unless you do something about it, faggot.

>>76352310
ok pajeet

>>76352312
Keep crying you autistic faggot.

>>76352314
t. ranjeet

>>76352260
Thanks man. Is just 15 pounds possible at least?

>>76352370
2lbs a week is fast. if you have a month, that's 8lbs a month. you have two months, so it's perfectly doable in that timeframe. you just have to be consistent.

>>76352370
Yeah, 15lbs is much more within the realm of possibility. A motivated individual can lose about 10lbs of fat a month and you've got a little under 2 months. Its possible but you'll need to be committed and follow the diet closely, and do as much Zone2 cardio as you can, preferably like 1~2hours a day, more obviously being better for you goals. You'll basically be eating protein powder or skinless chicken breasts, a multivitamin, fish oil pills, some green vegetables like broccoli, some electrolyte supplements and not much else.

Fatty Contest
Name: Dzonathan Gavert
Weight: 121.5kg / 267.8lb
Height: 186cm / 6.1

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

Motivational song of the day:
https://www.youtube.com/watch?v=z58lqB7aF0o

>>76352442
Fat shit

>take tons of big friday to sunday.
>weigh myself in the morning before eating anything or drinking any water.
Minimap weightloss since the week before.
>eat borgers on sunday(on a deficit still)
>eat pizza on monday(on a deficit still)
>don't take any shits since my last weigh in
>weigh myself tuesday morning after eating over half a pound of grilled pork and drinking tons of water
>lost nearly 2 pounds since sunday
It's that easy

>>76352478
Not for long.

I WANT TO SEx A WOMAN AHHHHHHHHHHH

>>76352679
Too bad they'll never want to sex you.

Anyone else trying to build muscle so their tdee doen't decrease all too much even when losing weight?
I can't imagine having to live with only being able to eat 2kish calories for the rest of my life.
I wanto pack so much muscles that I can eat 2500 calories at maintenance

>>76352702
You only get like 8~16 calories per lb of muscle daily that's adding 30~60lbs of muscle.

>>76350566
>>76350560
THe main problem is actually finding a loved one to kiss in the first place, being a corpulent gentleman excludes most options.

6’2” 200 lbs

Is that considered fat?

>>76352719
You could lose 20-30 lbs

Is this gyno or pseudo-gyno? I'm 5"11 with 31 BMI.

>>76352719
i'm 6'4'' 220lbs and i'm definitely fat as shit so probably yes

>>76352707
I am 6"1.
My goal weight at the moment is 176 kg, but I wanna be 207 lbs with a body fat% of 15.
with that I'll have resting tdee of 2500+.
That's my ultimate goal.

>>76352741
Lmao

>>76352741
Too early to say, looks like normal fat

>>76352744
>goal weight is 176kg

>>76352741
I have protruding nipples - very disgusting - so thank you for making me feel better about my body by contrast
WAGMI but some are making it more than others

>>76352755
176 lbs I mean.
I don't think it's humanely possible to pack 100+ kg of muscles.

>>76352370
I'm losing ~2kg/week (4.4 lbs) and would consider that the upper bound before getting in excessive muscle loss territory. Probably already more than is healthy.

>>76350560
>running away from anon for 30 minutes to lose 400cal just to still get kissed afterward

Good morning, frens. Stay strong.

>sleep deprived craving was too strong
Time to kill myself

>Just barely hit not overweight
>Plateau, water weight fucking me over
>Been a whole week since number went down despite 1000 cal daily deficit
>Also have not pooped in 4 days tho
It's a struggle.

>>76353123
Getting enough sleep is an important part of weight loss. I find that insomnia is always the thing that chips away at my willpower and fucks me up too.

Anyone have a good stack of suppliments for sleeping? I take melatonin every night and that is helpful but I find for me it doesn't carry me all the way through the night. I also have some other suppliments that say they help with sleep but none of them actually do. Such as ashwaganda and vitamin d

>>76353184
Try meditating before sleeping.

>>76353184
Unisom will knock you out but it can give weird dreams.

>>76353041
morning

>>76353184
Get on trazodone, XR + regular. Knocks me out real good.

>>76353192
yeah I do have some of that too but I treat is as a "for emergency only" type thing. Because they are pretty sure it gives you dementia long term

>>76351306
Barefoot in public... savages.

>>76350553 (OP)
sexo

>>76353191
I think I am actually too good at not thinking to the point where I lose all sense of time and even a couple minutes can feel like an eternity and I have some kind of existential panic when a new thought does finally surface. That shit is not for me.

meditation, not even once

>>76353257
You don't have to do the "no thought" one.
You just need to focus on something.
Either breathing, the sensation of your foot step while walking, and etc.

>>76353165
Jfc eat a vegetable. People here are disgusting.

>>76353184
Its true. I slept poorly two nights in a row last week and it derailed my trips to the gym for 4 or 5 days. I couldn't function, and I was craving alcohol and junk food.

Im back on track though. And down 5 lbs in the past 14 days. But it should have been 5.5 to 6

>>76353184
>I take melatonin every night
doesn't that screw with your natural melatonin production?

>>76353310
if people here only knew that brokkoli has only 34 cals per 100 gramms. both my dinner and lunch nowadays is 50% steamed veggies and i'm barely ever hungry on 1,5k cals per day

>>76353338
This 100%

>>76353338
>steamed

>>76353338
>steamed veggies
Not eating veggies raw

>>76353321
natural melatonin production is fucked in our world of screens anyway. Perhaps some people are more sensitive than others but I think mine has always been completely fucked. Look at a screen with blue light for 5 seconds and your body shuts off the meltatonin because the sun must be up

>>76353321
It has been proven that it does not, in most cases it does, but not melatonin.

>>76353360
Love me some raw cauliflower but raw broccoli is kinda gay

>>76353360
steamed broccoli is yum desu

>>76353387
Screen shot this when your asking yourself why you didnt make it

>>76353383
I ate a raw cauliflower once and accidentally bit a worm in half.
Scared me til this day.

>>76353389
I have already made it, I am just dropping in to offer my sage advice

>>76353338
water is 0 cals per 100 grams. are you even trying?

>>76353390
Why? You afraid of free protein?

good place to find a huge list of low calorie foods? or a way to sort through them? i need more options

>>76353393
Hahahahahaha

>>76353397
Nah, I prefer tarantula over worm.

If I’m only eating once a day, am I supposed to cram all my calories into that meal?

>>76353403
The only low calorie foods are vegetables. If you want slop you can do diet sodas and sugar free jello.
If you want maximum volume in your meals then only eat soup or drink 2 cups of water before every meal.

>>76353415
You're supposed to eat until you are full and then stop. If that's fewer calories than the target then so be it.

>>76350553 (OP)
>I'm not a sunglass
cute

>>76353427
can i still lose weight on diet soda? i was planning on cutting it completely (that's what i've done in the past)

>>76353448
Yea seeing as it has 0 calories.

>>76353448
the only thing that matters for losing weight is the calories, but artificial sweeteners may increase cravings for sweet food, which may make it harder to stay on the diet. so it is probably smart to not have too much of it.

>>76353459
>artificial sweeteners may increase cravings for sweet food
I use diet soda to combat my cravings for sweet food actually. Which might be feeding a vicious cycle now that I think about it.

>>76353448
That's what I have been using as a clutch.
Nowadays, I don't even like soda anymore because I am so used to it.

>>76353448
no, don't do it. why? it's simple. your brain can't tell the difference between artificial zero calorie sweeteners and actual calorie dense sources of sweetness (i.e. actual sugar, molasses, honey, etc). point being, it's going to spike your insulin, and insulin is what contributes to fat retention.

if you do have them, then do it sparingly.

>>76353484
I wonder if this works in reverse. Like if you drank your own piss and wrote "healthy drink" on the bottle would your bloodwork improve

>trying to get more fiber in my diet
>buy a bag of dried pinto beans at walmart
>35g is 5g fiber and 100cal
>buy another bag of pinto beans at sam's club
>35g is 12g fiber and 80cal
>both are supposedly just dried pinto beans and nothing else
alright somebody here is fucking lying to me and I'm not sure who
in no universe should a dried pinto bean's fiber content vary so wildly between brands. fucking beans

>>76353433
Thank you!

>>76353484
>your brain can't tell the difference between artificial zero calorie sweeteners
>it's going to spike your insulin
I'm gonna need to see some studies, because that's not how it works.

>>76353494
Schizo

>>76353501
https://pubmed.ncbi.nlm.nih.gov/17510492/

>>76353521
>We used female Wistar rats
ok

>>76353508
is it really that schizo to be skeptical of what these nutritional labels says bros
I can't be the only person who thinks this shit is weird

>>76353527
https://pmc.ncbi.nlm.nih.gov/articles/PMC8440382/

>>76353537
> A lack of CPIR was also reported in mice following stimulation with sucralose, acesulfame K, and SC45647. In humans, two studies have reported small but statistically significant CPIR from baseline following stimulation with saccharin (26) and sucralose (15). Meanwhile, Härtel et al. (47) found that a number of nonnutritive sweeteners, including saccharin, aspartame, acesulfame K, and cyclamate did not evoke CPIR, while sucrose did. Similarly, other human studies have reported no CPIR to stimuli containing nonnutritive sweeteners

>two fat brains arguing over who knows less about science
It's both of you

>>76353589
Thank you for your invaluable input.

Been dreaming about eating multiple bags of chips and tons of sweets. During the dreams I even think "well I'm not actually eating them so I mighg as well enjoy as much of it as possible since it has no calories." Not sure if this is a bad thing or a cheat code to eat as much as I want. I can physically taste them while im sleeping.

>>76353624
>anon finds hack to dieting
do you feel full when you wake up?

what's the best course of action here

>>76353031
Best of both worlds

>>76353631
Lifting. Right now.

>>76353631
Is this some kind of strange troll you're trying to do?

>>76353545
yes, the point of showing you that is that the science is inconclusive. however, there is enough evidence to suggest that certain artificial sweeteners can illicit this CPIR in humans, and that doing so will invariably have an impact on hormonal response and blood glucose levels in some people, but more research is required.

THEREFORE, you can do whatever you want, but if you are wary about this, it's probably best to keep these sources of artificial sweeteners to a minimum. if you want to be autistic about it, you could get a blood glucose monitor, and monitor your blood glucose after having an artificially sweetened soda, and then use those repeated measurements to determine whether or not you can deal with it personally.

for me, I just avoid the shit, or keep it to a minimum.

>>76353641
>certain artificial sweeteners can illicit this CPIR in humans
But not the ones used in diet sodas. And even with sucralose CPIR doesn't "spike your insulin so you'll get fat even on deficit". How many more times do I need to prove you wrong?

>>76353641
There is a plethora of research suggesting that drinking diet soda helps lose weight

>>76353649
>research suggesting that drinking diet soda helps lose weight
Only in the sense that it replaces regular soda. You'd be better off not drinking any.

>>76353636
lift what, what program? and what diet?
I see so many different opinions about my case

>>76353657
Wrong, it quite literally performs better than water

https://pubmed.ncbi.nlm.nih.gov/37794246/

>>76353658
Strong lift for 6 months and do PPL

>>76353658
>what program?
Doesn't matter in your case. Any general full body routine will do for now.
>and what diet?
0.72g protein per lb of goal lean body mass, calories around or slightly below maintenance.

>b-b-b-but ummm acksully you are wrong
>n-n-n-no acksully you are wrong
Shut up fags

>>76353646
>but not the ones used in diet sodas
incorrect
>CPIR doesn't spike insulin
again, the science is inconclusive, and there are contradictory findings by various studies. however, for the common person who isn't a retard, it's simple; do you want to risk consuming something that is going to spike your insulin? did you not read the entire post I just wrote? I reiterate - do what you want, but it makes more sense to avoid this shit, unless you want to go through the effort to understand how it effects you personally.
>>76353649
you can find a plethora of research that declares just about anything under the sun, what's your point?

>>76353663
>although statistically significant, this difference did not reach clinical significance
eh

Anyone know if a -500 calorie deficit is sustainable for 4 weeks?

>>76353676
>incorrect
Very much correct actually, proven by the study you yourself linked (and hopefully read, yeah?)
Damn, someone's a sore loser.
>>76353681
Yes, and for longer too.

>>76353684
Hmm Shouldn't i be doing like a week of maintenace after 4-6 weeks?

>>76353681
it's the most sustainable calorie deficit for long term weight loss, even then it's a good idea to take a diet break and eat at maintenance for a couple weeks every 12 weeks or so

>>76353687
Okay!

>>76353685
No fatty

>>76353676
>you can find a plethora of research that declares just about anything under the sun, what's your point?
Why lie? This is just not true
Why do you fearmonger about artificial sweeteners when they help people lose weight, as shown by actual randomized controlled trials IN HUMANS

>>76353691
O-okay

>>76353695
KEKW now you both seem like a cute couple
>>76353691
>>76353695

>>76353663
>JAH reports funding (paid to the University of Liverpool) from the American Beverage Association for the present study

>>76353624
you are about to start sleep eating anon. be fucking careful. Reminds me of when I was doing nofap and literally woke up to myself already jerking off

>>76353657
nta, but i drink fuckloads of it whenever i diet and it works well. i tend not to drink any soda when im off a diet. i use it to replace candy and sweets, not soda.

>>76353624
>During the dreams I even think "well I'm not actually eating them so I mighg as well enjoy as much of it as possible since it has no calories
that is exactly what a fatty would say!

I had dreams of gorging myself in candy and chocolates and when I woke up I was in a sweat and worried if I actually ate it or not.

honestly
vapin helps immensly with appetite suppresion

>>76353732
>vapin helps immensly with appetite suppresion
I won't develop new vices to destroy my old vices


on a side note.
I made some spicy chicken katsu and it was tasty and had lots of proteeeeeeein

>asshole doctor says I have high blood pressure
>says I need to get a sleep study done
>they tell me I need a CPAP machine
>cost 1000 dollars (wtf) and you gotta constantly replace its parts
>wear the godforsaken thing before bed
>can't sleep, too itchy, too uncomfortable, but I get past it and drift off
>wake up some time later, somehow I removed it without knowing
>can't get back to sleep, stay up browsing for longer than I wanted
I only got 3 hours of sleep and I feel like shit. I hate cpap machines.

>>76353763
>I only got 3 hours of sleep and I feel like shit. I hate cpap machines.
Yeah I always push shit offin my sleep somehow. maybe try making it tighter and tape it oun

>>76353763
You have to get used to it, Anon. Let this motivate you to lose weight and stick to your diet this time. It's your fault you have to use the machine in the first place.

Hopefully you can be able to sleep without it after you lose a chunk of weight.

>>76353472
How can you tell if it’s a vicious cycle? When I lived with my parents I took one of my mom’s chocolates (40 calories) at the very end of the day, a sort of reward to myself for keeping my cut. But it’s since become a ritual that may be hurting me more than it helps.

Thinking of doing Two Slices Of Pizza A Day (TSOPAD).

Better yet, one kfc bucket a day OKBAD

>>76353804
>>76353808
u guys should marry each otehr

>>76353763
so.. don't use the machine?

>>76353804
Make your breakfast greek yogurt and your lunch or dinner consist of lean meat and vegetables and theres 0 reason why you cant have 2 slices of pizza everyday.

>>76353763
No goy you cant buy a roll of medical tape for 7 dollars and tape your mouth shut thereby solving sleep apnea. You must buy our high profit margin medical devices!

>>76353763
My #1 motivation for losing weight is being able to throw this in the trash. I tested myself at 225 lbs and I still clearly need it and get a great benefit from using it. I'll try again at 200.

That being said, it helps me tremendously. If I have a night where I dont use it, I am in a fog and my cravings go through the roof.

i cant do it anymore bros...

Last meal of today is going to be a 1/3lb hamburger patty and 2 eggs
Starting a 3 day fast tomorrow, wish me luck

>>76353668
hmm, and what's my TDEE? should I include that I do moderate exercise if I start lifting?

>>76353878
>fast
Lmao

I've started doing resistance training every other day since May, and I find it hard to see if I'm progressing in certain areas.
I went from zero push ups, to doing 20 without stop. After a short rest, I can continue to do two sets of 10s with a break in between.
Right now I'm in my 230s and, when I go to the gym, when I use a machine that works your chest and arms, I can only do a complete set of 30lb in each arm. I find this odd cause I use 30lb dumbbells to workout as well.

>>76353889
>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.
Wow, it's almost like someone put a handy dandy OP together that answers most questions someone might be having.

>>76353895
this is my 4th one in the last 2 months, working great so far!
>NOOOO YOU NEED TO EAT NOOOO
nah

on /fit/ we support fasting. threadly reminder of why fasting is good for you:
When we eat:
>food spikes insulin, which regulates how food energy is processed.
>carbs are turned into glucose and immediately used by the body's cells, excess glucose gets converted into glucagon, and once the max has been stored, the rest is turned into fat (de novo lipogenesis)
>proteins are broken down into amino acids and absorbed, excess is turned into glucose
>fats are directly absorbed and have the lowest insulin response, can be absorbed in fat cells or the liver

when we fast:
>insulin levels drop and the liver releases glucagon to supply energy to the body. the stores are depleted after 24-36 hours
>the liver will then break down amino acids and produce new glucose (gluconeogenesis), enough for the body's needs
>low insulin levels stimulate lipolysis and triglycerides are broken into glycerol and fatty acid chains, which are used in protein synthesis and gluconeogenesis
>fatty acids are also used to produce ketone bodies, which fuel the brain. two types are produced: betahydroxybutyrate and acetoacetate
>human growth hormone (HGH) levels rise, which protect lean body mass
>blood glucose levels are maintained via glycerol and gluconeogenesis
>the majority of the body's fuel is supplied by the breakdown of fatty acids and ketones
>norepinephrine levels prevent a decrease in metabolic state
>some protein is lost but it wasn't being used anyway

when you fast, your body breaks down triglycerides into glycerol and ketones, which it uses for energy
when you fast, your BMR doesn't drop
when you fast, the body preserves LBM and muscle
when you fast, HGH rises and adrenaline is used to release glycogen and facilitate fat burning
if you're concerned about gallstones, then just do shorter fasts (<72 hours)
there's no reason to dislike fasting
there's no reason to be afraid of fasting
except that people can't use it to make money off you

Whenever someone asks their tdee i just assume theyre looking for an excuse to eat more calories.

Eat a modest amount of calories for 2 weeks. If your weight loss seems too high/too low, adjust from there?

yay! dropped 0.2 pounds

>>76353992
Ok Sanic

>>76353996
People who dont know the quick hand way of figuring out their TDEE wont make it anyway. You just times your weight by 10

>>76353996
Agreed. Also if you are already fat you aren't going to be able to maintain around whatever you need. The discipline you lacked that got you fat is going to continuously make you fuck up and cheat once in a while then you're fucked for the rest of the week and have to scramble to make it up then you quit.

Just systematically eat less and move more then weigh yourself. Micro-managing calories isn't for fatties

>>76354002

>>76353992
When I eat:
Have energy and feel motivated to get shit done
When I fat:
lethargic and everything is a pain in the ass

>>76354023
have you ever done keto?

>>76353992
saving for later
great explanation and quick rundown

I think i am gonna actually make it.

>>76353763
I got rid of most of my sleep apnea by elevating my head and upper torso during sleep and using xylit melts, stuff you put on your gum that hydrates your mouthg during sleep

lads i underestimated the power of daily cardio. one month and some change into switching from driving to biking to work and back and I've gone from 21% bodyfat to 17%. previously was stuck at 21% despite being careful with my diet and weight-lifting. bike is based bros, it's not even hard form of cardio and it's enjoyable to do.

>>76354062
how long are your bike rides to work?

>>76354067
6 hours

>>76353732
it doesn't help as much as you think, because once you become addicted to nicotine, you need it just to be at your normal level of anxiety. it's just not worth it.

Will the water weight gain from creatine make my face look fatter?

>>76354067
about 40 minutes one way so around an hour and a half in total. though i sometimes go out to bike along the river in my city so some days i get more kilometers in.

>>76354086
You look fat anyway

>>76354083
eh i really dont get anxious
only if i consciously smoke a bunch of long puffs before i go outside

>>76353992
all of that also happens when you are on a calorie deficit, fasting is not necessary

>>76354091
dont bother with these fasting retards, it's like a cult, fasting works for them but a normal calorie deficit doesn't because these fools can't track accurately

>>76353920
it's just that I just don't think I'm possibly burning 2800 kcal a day for exercising 3 times a week

>>76354095
fasting is a normal calorie deficit

>>76354098
I know that, my issue is with morons who think fasting does something different to a normal calorie deficit when it's just starving yourself for 72 hours and then stuffing your face for the rest of the week to end up in the same place as a normal CICO diet

>>76354120
My issue with fasters is they think they will be able to maintain that diet for the rest of their lives, fasters abuse something that should be for gut health or breaking plateaus.

>>76354120
All diets have tons of failure rate, people are just not good at doing things
CICO is king but I dont see why people like this freak here hate fasting so much
>>76354129

>>76354095
You dumb nigger, what makes you think they don't also track their calories? They can do both you mentally ill freak.

Fastards shitting up another thread

>>76354147
>talking about a diet strategy in a /fat/ thread is shitting up the thread
Don't you feel just a little pathetic playing the victim like that?

>>76354120
>and then stuffing your face for the rest of the week
you've never done a fast before
after a few days of fasting your appetite resets and you'll naturally want to eat less

>>76354062
honestly I am a bike fag and I consider it almost a neutral in terms of weight loss. My increased hunger pretty much cancels out whatever calories I burn. The bike is good for my mental and cardiovascular health though

>>76354139
>but I dont see why people like this freak here hate fasting so much
if only you could read my clear reasoning but sadly you are autistic
>>76354142
does fasting cause your body to use your brain for calories or something? how are ya'll this retarded to not understand the point? my issue is with morons who think fasting is some special cheat code to losing weight and that CICO doesnt work
>>76354163
i literally started my weight loss journey by fasting, i've done plenty of 72 hour fasts im just not retarded enough to pretend its any different from a CICO diet

>>76354147
it's always them

>>76354129
it's essentially a starvation diet, they want results quick and VLCD is discouraged while fasting is seen as "healthy" so they cling onto that

fasting forces autophagy which can be good to get rid of sagging skin and other random issues from losing weight
but yes, it doesn't replace an actual calorie deficit diet, just something you should do once in a while as a reset

>>76354212
You know what else causes autophagy? A calorie deficit
You know what's better than fasting for autophagy? Exercise

This fad that fasting has become and the literal cultlike hivemind behind it absolutely triggers the fuck out of me

when will CICOtards learn that a calorie isn't a calorie? glucose spikes blood sugar a lot higher than moderate protein or fat, and the pancreas needs to produce more insulin to deal with higher levels of blood glucose. excess glucose gets turned into fat, and high insulin is associated with obesity and the metabolic syndrome because insulin is antilipolytic.

this simply means that certain sources of calories are more likely to be stored as fat than others - primarily refined carbohydrates like sugar - and should be taken in strict moderation or omitted from one's diet entirely. and yet CICOtards would have you believe that 2000 calories of poptards is the same metabolicaly as 2000 calories of pork, beef, or chicken. they're just not the same, and the content of your calories matters.

counting calories is useful as a means of portion control, but to say that CICO is the only thing that matters is misguided at best and an actively harmful spread of misinformation at worst.

>I've done multiple fasts myself and started losing weight by fasting!
>BUT IT'S TERRIBLE AND YOU SHOULD NEVER DO IT AND CICO IS BETTER AND YOU'RE AN IDIOT AND YOU'RE NEVER GOING TO LOSE WEIGHT UNLESS YOU DO CICO THERE IS NO OTHER WAY TO LOSE WEIGHT YOU'LL GAIN IT ALL BACK IMMEDIATELY DO NOT FAST PLEASE PLEASE PLEASE PLEASE DO NOT FAST YOU ARE IN A CULT

>>76354228
A calorie is a calorie with maybe a 10% margin of error

>>76354239
now say the next line about how seed oils are good for you

I've managed to consistently hit the gym since the new year and my body feels a lot better, but I just can't get my diet under control and lose weight. I can do long stretches of cardio and work til my muscles have totally failed, but I can't go more than three days without ordering a pizza or getting McDonald's. What do I do bros? I need to lose this weight, I need to get laid.

>>76354219
Fasting does it to a greater level so it's not something I'd count out doing once in a while
>>76354228
For the purpose of losing weight, a calorie is basically a calorie, unless you'd like to show me how our calorie calculations of carbs and fat are wrong (go ahead, do the free energy calculations)

>>76354244
your brain is mush there is no saving you

>>76354244
I'm saying that the body doesn't have a lot of leeway in downregulating its metabolism. It's either burn the calories or fucking die.
If I eat only 1000 calories of poptarts a day the body won't turn them into fat instead of using them to keep itself alive

i lost weight but i can't lose the mental image of me being an unlovable fat ugly bastard.

>>76354246
start cooking for yourself, only eat what you make, you'll force yourself to either just starve or end up making tasty meals you actually enjoy

>>76354256
You're now an unlovable thin ugly bastard like me

>>76354166
based bikefag. for some reason it doesn't really make me that hungry. i eat the same two meals per day as before i started biking and i don't really feel the need to snack or add a third meal to my diet, the way weightlifting would on a gym day. i just came back from an hr ride and breakfast is still holding me over. mayhaps my appetite is shot, will make bulking difficult.

>>76354253
>I'm saying that the body doesn't have a lot of leeway in downregulating its metabolism
no but it has way more leeway than you think
1000 cals of poptarts a day will cause your body to start going into shock and slowing down key functions like muscle regeneration, which is why you'll constantly feel terrible and shitting out your intestines. meanwhile on 1000 cals of meat + fat you'll be sailing along in ketosis, getting most of the protein you need to keep your muscle alive, and steadily burning body fat without any insulin spikes

>lost 28lbs/12kg in 8 months

I'm honestly surprised I lost this much. I've been starting and stopping on my diet so much but I guess being consistent with exercise has been key

>>76354322
lmao you're just making shit up

>>76354256
same

>>76354322
>ketolard
kek

>>76354336
>Lifelong dietary protein restriction accelerates skeletal muscle loss and reduces muscle fibre size by impairing proteostasis and mitochondrial homeostasis
https://www.sciencedirect.com/science/article/pii/S2213231723003816

>Effects of protein intake from an energy-restricted diet on the skeletal muscle composition of overweight and obese rats
https://www.nature.com/articles/s41598-022-24961-5
"When energy intake was restricted, protein intake equal to a normal protein diet could result in higher breakdown of the fat in quadriceps femoris and gastrocnemius muscles of both male and female overweight and obese rats."

>Higher protein intake during caloric restriction improves diet quality and attenuates loss of lean body mass
https://pubmed.ncbi.nlm.nih.gov/35538903/

>Low-calorie and high-protein diet has diverse impacts on the muscle, bone, and bone marrow adipose tissues
https://academic.oup.com/jbmrplus/article/9/1/ziae150/7904815
"The present study indicates that under CR, a high-protein diet has a beneficial effect on muscle mass."

Have knee braces coming and am restrained to cycling. How joever is it?

>>76354387
No I'm not talking about the fact that protein in your diet helps preserve muscle mass, slightly (you still lose mostly fat on low protein or high protein see pic from your own study)

I'm talking about all this made up siht
>cause your body to start going into shock and slowing down key functions like muscle regeneration
>you'll be sailing along in ketosis, getting most of the protein you need to keep your muscle alive
> and steadily burning body fat without any insulin spikes
>Keto
It has nothing to do with keto, or insulin
You will lose fat when doing CICO
You will lose less musclemass when you eat protein, but you will still lose musclemass

>>76354441
>You will lose less musclemass when you eat protein, but you will still lose musclemass
Well shit. If I'm both really fat and really weak, should I actually build some basic muscle first before dieting and losing weight? Though I've heard it's possible to even gain muscle in cases like mine with a modest cut (under 500kcal), plenty of protein and resistance training.

>>76354524
Go on a 200kcal cut and lift

If I only do push-ups and try to up the amount each day will I gain anything? I just want an exercise I can do whenever and wherever. Will it fuck my body up somehow if I only do this exercise?

H:180cm
W:85.5kg

>>76354572
I've heard how you should do pulling exercises to balance it out, but I'm not sure how serious it is

I already do walkan, is shadowboxing also a good way for poorfag fatties to get some extra exercise in? I looked at beginner shit for weightlifting and calisthenics, but it honestly looks like it doesn't get you sweating as much as shadowboxing would for a fatty.

>>76354572
You will gain something, it's not like it's a net negative but it would be a very inefficient plan doing that instead of a simple 3day/week gym routine.

I love potatoes
1kg of potatoes has less than 900 calories
Thats alot of potato!

>>76354632
That's... A lot of calories, still. Almost all of them in carbs too.

>>76354649
I can eat 2 pizzas in a row and be hungry but I cant eat 1kg of potatoes

>>76354649
lets see you eat a kilogram of potato in one sitting lmao, potatoes are a good idea on a calorie deficit and this carb scare has gotta stop

>>76354632
potatoes are low in micronutrients

have u guys ever tried just skipping lunch to lose weight?

Just eat breakfast, then wait till dinner?

>>76354716
Yeah, many times
I just eat more later

>>76354594
Calorie defecit is first and foremost.
Cardio burns more calories but it would need to be down at a lower consistency to prevent fatigue and target actual fat burning, walking daily is great.
Lifting prompotes muscle growth and an hour of lifting would burn ~100-200 cals lets just average 150cals. You body would also divert calories to building muscle which would aid in fat loss or if you acctiently go over a little (KEYWORD LITTLE like 250cal surplus) those calories well go into muscle building instead of fat

I did a 26h fast, 1400kcal meal at refeed and 30mins cardio + chest/triceps workout

no I'm NGMI

>>76351394
Go back to maintenance, STRICT maintenance for 1-2 weeks, then back to cutting

Your body is clearly burnt out. Try to take some supplements as well. If you're australian take some Vit D3 + K2 since it's winter

>>76354757
ygmi anon just don't make fasting a habit

>>76354808
it's my self flaggelation for pic related

>>76354825
Thats called binging and purging. When you go over your calorie goals, just get back to normal the next day.

>>76354864
Alright anon I'll go back to my baseline calorie deficit I had in december-march before I slipped up like a fag

Why should I eat broccoli when I could eat 50% more mushrooms for the same calories with much better macros?

>>76354925
Because variety is fun, but you can eat what you want
Personally I dont eat much mushroom because its 50/50 whether I digest it or not
Sometimes it just comes out the way it came in and sometimes I fully digest the same type of mushroom
Its a mystery to me

how do you count calories of food other people make for you? I went to a family party this 4th of july and had no idea what to do, do you just guess?

>>76354716
I do that daily, sort of. Only snacks until dinner. An egg, a protein bar, popcorn, etc.

>>76354956
Relax and continue the diet after the family gathering

>>76354956
Yep. For a lot of foods you can make decent guesses. If you eat a burger, you can add up the components - bun, patty (guessing on the size), condiments if you used any, etc. For others you’ll just have to guess. Don’t overthink it.

>Mfw unironically might have the high cholesterol genes
I'm NGMI

>>76354956
Just guess, even being 500kcal over for a few days won't matter in the long run >>76354980

>train legs and cardio in the morning
>go swimming laps in the evening
Up untill now when I was losing weight I did weight training mostly to lose weight so I exclusively did high reps.
But training for strength is such a rush.
When swimming the water resistance almost feels like nothing compared to before.
I can feel my power rising, IT'S OVERFLOWING.
I want to get even stronger.

>>76351745
>Does it get easier
It doesn't get easier, you just go faster.

>Got my run in before the thunderstorm

WAGMI bros

new thread

>>76355479
>>76355479
>>76355479

>>76354998
Just take a statin bro. It is honestly one of the best drugs you can take. Very safe too.

>>76350553 (OP)
why is everything that tastes good so calorific. ive tried all the shitty healthy/high protein versions of dishes and it's never the same