>Who is /fat/ for?
For the titanic turtles 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: >>76359746

>>76363710 (OP)
relieved to see nuns and ducks.

>>76363710 (OP)
Fatty Contest
Name: Dzonathan Gavert
Weight: 120.95

Overall progress:
https://tinylink.net/1Jdoy

(de)Motivational song of the day:
https://www.youtube.com/watch?v=XJwAu4GWbec

Lesson learned:
The Domino's was a mistake, even if it was the only thing I ate yesterday.
No days off in order to not lose NEAT.

honk honk don't lose hope, just remember that it could always be worse:
https://youtu.be/Lsz_UCpmav4

it's not an excuse to be more lenient, just a reminder that you're a lot closer to success than you probably think!

>>76363792
You got that right. I should be glad my case isn't that bad. Back in the 90s I saw an even more extreme case where a demolition team had to literally tear down a house just to get those monsters out.

>>76363802
it's always sad to see extreme cases like this. makes you wonder how fucked up you gotta be to get that bad. what's worse is this fatty is doing everything wrong, like focusing on exercise rather than cutting out snacks and skipping meals. and then she acts like she doesn't know what's going wrong.

you gotta stop eating fatty, like holy shit.

>Kcals: 1,200
>Protein: 45g
>Hunger: Manageable
>French fries: ignored
Need more protein but aside from that, today was a good day

>>76363712
is Miku ever the thread mascot these days?
(Miku is my waifu, btw)

Fatty Contest
Prongs
103.3kg

>>76363859
this is not to say that I don't also enjoy the nuns and ducks, btw. they're always getting into mischief.

>>76363866
It's such a bizarrely specific concept but I don't really want to know more. It'd spoil the weirdness if there was a simple explanation

>>76363872
The only thing I want to know is if this stuff is new or recycled. It'd be impressive to me if someone's consistently making good, charming OC art on this site these days.

>my fatty contest weigh-in day
>suddenly +1 lb from yesterday
motherfucker
Do I just put in this week's minimum or what?

>>76363927
I think you already know what the answer is.

>>76363975
It's just water weight I swear.

>>76363990
Then there is nothing to worry about.
It will equalize itself in next week's entry.

>10k steps done
Did you also do the needfull?

15k steps today. Might try and bump it up to 20k.
Feels good.

How long are you guys walking to hit 10k steps?

>>76364038

i think im diabetic and thats why i can't loose weight

changed my SSRI this and the hunger pangs came back strongly, I hope it's just me adapting to the new drug because jesus christ this hurts my souls

>hur dur just don't take jewish mind control meds
im suicidal without them

>>76364002
>there is nothing to worry about
>It will equalize itself next week
Amen, brother. I feel like I need to tell myself that more often. I already know that what I'm doing works, gotta calm down and trust the process.

I get to to 10k steps 2-3 times during the week, but most of the time it's more like 5k steps
Actually I was thinking about getting one of those compact magnetic resistance bikes for home since i don't have the money or apartment space for a peloton, anybody try one of those?
They seem like a good idea but I've been burned buying Chinese junk off Amazon before

Fatty Contest
ThisTimeForSure25
104.2kg

>ate all my calories for the day
>11:10am

>>76364289
Hmm... Losing only 0.7-0.8 kilos per week after managing 1.4 in the first one is a little upsetting. Still decent progress though and it's smoooooooth sailing diet-wise since I get some variety and am mostly satiated and content throughout the entire day.

If somebody would have told me i can loose weight by making/eating burgers i would not have believed them

Man this shit is so good

pro tipp start vaping

>>76364356
this but cigarettes and ADHD pills

>>76364385
>Y'all mf
Stopped reading there

>>76363710 (OP)
Ducks and Nuns are back baby. WAGMI.

>>76364385
>cigs
insanely dumb + gross
>adhd pills
ehh if they work for you i guess?

Can someone calculate how many calories are in these. Bonus if you can calculate the proteins in the cashews too

>>76364399
Cashews i'll take a large guess and say ~650 calories
The fuck is that on the right

Fatty Contest
Monkfish
98.3kg

Not bad for a 15 day period.

>>76364400
Some kind of cracker snacks

>>76364411
You ate like 3500 calories in 15 days?
Isnt that too extreme?

>>76364427
The calories count isn't accurate. I get lazy to count for those days.

>>76364146
Eat less you fat shit

>start incorporating chia seeds into diet
>b*tthole is itchy all the time now

Bros, adapting to diet soda has allowed me to finally tolerate bitterness and I can actually eat vegetables without my gag reflex triggering.

What a weird but great side effect of getting used to artificial sweetners.

Fatty Contest
Makimas Footstool
130.2kg
181cm

>>76364400
>~650 calories
nuts just aren't worth it. maybe 4-5 a day.

>>76364507
Weigh them, 20,30g for good fats

>>76364411
Wtf are you eating to keep calories that low, anon?

I thought I was doing some extreme cut, but even only eating chicken and salad omad I'm already going past 600 calories/day.
Honestly I really wanna just cut the chicken since it's like 1.4 cal/gram and my salad is 0.3cal/gram, like 1kg of salad would be only 300 cal day and I could definitely live on way less than that but people keep insisting that protein is important

Good morning, frens. Stay strong

>right knee clicking every time I go upstairs and giving me 1/10 or 2/10 pain
>same thing with kettlebell swings
ah shit, I guess any athletic aspirations I had are over, aren't they? Especially my dream of being able to do full pistol squats.

>>76364533
>Stay strong
That's what I needed hat bro
I was close to buying slop
You stay strong, too

>>76364483
Peak American Post

>>76364572
*licks the inside of your mouth*

yup i taste no slop good job anonette

>>76364574
Ngl I was raised in a poor household to a disabled mother and drug addict father.

I was raised on processed slop my whole life and have been making effort to fix that.

It's just weird that artificial sweetners were the baby step I needed to tolerate bitterness.

>>76364584
My parents were poor but always cooked and very well at that.
Eating slop isnt really a money issue.

>>76364584
based you are gonna make it bro

>>76364572
No problem, fren.

>>76364518
Just simply the meals. I usually have 1 main meal a day and 2 smaller meals. I just take Psyllium Husk capsules for daily fiber. I work a lot so I can't really meal prep. So I just go with the lowest Net Carbs on the menu.
Popeyes Blackened Tenders
3 PC = 170 cal 26 g protein
or 5 PC = 300 cal, 43 g protein
Panda Chicken is 275 cal 33 g protein for 1 serving
In & Out Flying Dutchman (No Onions) is like 380 cal , 30 g protein

I've got some taste issue that makes diet soda impossible to tolerate. I can stomach the first few sips okay but there's this nasty aftertaste that builds until I have to just pour the last half of the can out

Strangely I can manage 0 calorie energy drinks. I guess my brain expects those to taste like weird chemicals already

>>76364610
Have you tried using more ice?

Here is my water weight transformation. At least 24 more pounds of water weight to go. I see a difference, but not happy.

>>76364655
Ooof, that top right is over streched...

>>76364655
Damn. You look like shit.

>>76364655
how tall are you?

>>76364659
Bro's smarphone is on a diet as well

>>76364663
Yeah
>>76364676
6 even
>>76364680
Yeah, bad edits. Here is the raw frontals

>>76364695

>>76364007
Yes daddy

>>76364146
Wrong. You eat too much.
>>76364170
Its in your mind. Youre not really hungry. Chew gum, have a protein shake.

>>76364507
Nuts are great for meeting fat needs if you aren't getting enough otherwise. Need a certain minimum amount of dietary fat to support hormonal function, absorbing fat-soluble micronutrients, etc.
Just can't overdo it since they are so calorie dense. But one of my preferred foods to eat if I am low on fat for the day.

I really wish I could just take a pill 1/day that met all my dietary needs and then I didn't have to think about it again
I love food but what a fucking hassle

>>76364433
>>76364715
im eating less and my weight is stuck for the last 4 days

>>76364399
Nothing you should eat.

what is point of dieting if i am going to have loose skin
my past self fuck me over so fucking hard

>>76364533
Good to see you still here. YAGMI

>>76364729
Better being normal sized with loose skin than an obeast freak who dies at 40.

i think i unironically need to buy that "silent bodyweight" so i can measure everyday without going insane

>>76364578
Now test my asshole

>>76364731
>40
That's the perfect age to kick the bucket

>>76364723
>4 days
Bro. Give it time. Just keep eating in a deficit and at worst of youre still worried recheck youre TDEE

>>76364729
My loose skin is 2x better after over 6mo maintenance. Even at its worst I was so happy to not be fat anymore.

>>76364729
General health, being able to keep up and play with your children/nieces/nephews, not feeling like absolute dogshit all the time? Pick one.
We all pay for the sin of being fat fucks for the rest of our lives, but taking responsibility for our health is better than remaining sad woe-is-me fat fucks until we die.

>>76364007
Third day of walk/running with the weighted vest, its starting to get kinda painful around the collar, not enough to get me to stop using it but its pretty sore right now.

>>76364748
Get some soft-ish foam (kind of like the black foam pipe insulation tubes) and tape it around each of the pieces that go over your shoulders/traps. Both to soften impacts and widen them a bit to spread the load more. That's what most of us did in Afghanistan back in the day.

>>76364761
Thanks for the tip I'll try that out.

I gained 5-7lbs (it fluctuates) but I look more lean now. When do I stop worrying about fat gain?

>>76363710 (OP)
That's not how you pick up snapping turtles.
God damn it I hate retards who draw shit to masturbate to.

>>76364785
do you even pick snapping turtles bro? this is exactly the way the pros do it

>>76364785
Funny, that's exactly how we were taught to pick them up.

THE SLOP IS CALLING ME AHHHHHHHHHHHHHHHHHHHH

>>76364785
oooh buddy you just riled up the snapping turtle enthusiast community. May god have mercy on your soul

>>76364825
Why is it mostly fat boys

>>76364785
https://www.youtube.com/shorts/AhLEuOcDiMw

>>76364748
Nice

3 weeks around 1500-1800cal a day, doing 30 mins minimum of cardio 6 days a week
Got some dumbells and an adjustable bench monday, so been adding that in during this week.
Little bit sore but tomorrow is my rest day anyways.

>>76364817
Pick up, and tell the slop its over, you have chicken and broccoli now.

>>76364939
how did you know what i'm having for dinner anon
what the fuck, get out of my walls

>>76364971
Its what most fatties end up eating most of the time.

>>76364007
I NEED TO BUY A TREADMILL

>Barely get to not overweight
>Everyone says I'm getting too thin
>face still round, still have like 0.75 inches or belly bulging out
>But apparently am "fading away"

Why do crabs hate seeing people make it so much?

>>76365065
Maybe they're right and you are just a schizo.

I can grab and jiggle my stomach still.

>>76365065
They're not crabs
They've just been molded in a society where everyone is fat, its not their fault on a moral level
Sure they could have educated themselves better but you know how normies are

>>76365083
my double chin is slowly receding but it seems like the beer gut is the last thing to go

>>76365065
Maybe you should just lift more.

>>76365083
that is so hot
>>76365065
stop hanging around fatties

>first day at the gym
>decide to do 1h cardio on a stationary bike
>i can't breathe
>my legs are literally shaking and then numb by the end of it, I almost fell from going down in the stairs
>look at calories burned
>70 kcal

I thought it would speed up weight loss, but like...
1kg = 7700 kcal (deficit)

70kcal * 30days * (1/7700) = ~0.28kg in a month.

So if you torture yourself everyday biking for 1 hour, you will lose less than 1/3 of a kg in a month?


Bros... Is cardio just fake or do I just suck exceptionally bad at biking, and should expect to burn like 300kcal once I get really good at it?

>>76365284
You either were going at an extremely slow pace, it may be wrong or you are just so FAT

any other info it can tell you?

>>76365284
Shouldn't base your deficits on exercise anyway, only what you eat. Calories burned from exercise are usually wildly overestimated, and not even consistently. Whatever exercise does burn is just a little bonus.

+0.2lb
fuck

>>76365284
>>76365320
Also, your math is wrong.

I’ve been eating at a deficit since last July, with a break between November and February. I’m lean enough to have visible abs but I still have a muffin top. Did my body adapt to eating less? If so what do I do? I’m still doing strength training of course.

>>76365367
>I’m lean enough to have visible abs but I still have a muffin top
post body

>>76365284
I'm not even overweight anymore and 1 hour of walking burns like 250 calories for me, you gotta be off.

started taking creatine a week ago and my weight has plateaued, yes i know that it's just water weight in my muscles but still sucks

>>76365367
Fat around waist and hips is the very last to go. If you were really fat, chances are you carry even more fat there than you would otherwise, and always will. I have big ol' love handles unless I'm at 11% or lower, and even at 11% they are still kinda there.

>>76365284
Anon I burn 400-500 calories by WALKING for just under an hour, no way you burn only 70 in 1h on a bike.

>>76365308
Both of those are true, I am fat, extremely sedentary(other than 1month of daily walks) and I was going the fastest I could and sweating a lot, but probably it isn't very fast still since it's my first time. I think it read around 27~25 rpm on difficulty 5 out of 9, whatever that means. 181cm 130.6kg 25yo male.

Still, I'm curious as to how many kcal you experienced people burn on it. Like if you can regularly do 300kcal then it's worth for me to keep going at it and improve at cycling, but if even people that are very good at it can only burn like 100kcal then I might as well switch to lifting instead.

>>76365320
I agree, it's just that I feel that I've exhausted everything that I could get with dieting, so I wanted that bonus to speed up weight loss, I just didn't expect it to be so small.

This is me:
>>76364518

Like I feel I can't diet any harder, things are still so painfully slow and I'm still fat so it should be easy to lose weight. Once I'm like 100kg I'll be giga fucked, it'll take me like 8 months to get to 80kg or some shit.

>>76365389
>Fat around waist and hips is the very last to go.
What about pubic area, that too? I'm a man if that matters.

>>76365284
Once you build muscle, your body will have to passively consume calories to maintain them too. The first exercises admittedly kind of suck because you're too weak to burn many calories with them but it gets more rewarding over time. Not only that, exercise has plenty of health benefits on its own. Once your body adapts, it will produce endorphins that stave off the aches and overall it becomes an enjoyable activity

is there anything you can do to prevent horribly saggy breasts after you've lost weight? It's the main thing i stress and worry about besides loose skin.

>>76365391
Damn, that's amazing then! How experienced are you? Do you actually walk or do you run/jog?

I think that I'll keep at it for a month or two, log everything and see how much I'm burning by the end of it all and weather or not I see improvements. If I could get 400, even 300 I would be very happy

>>76365392
Dude you're averaging ~2 kg/4 lbs a week. That's fast as fuck.

>>76365372
>>76365389
Well that’s fucking depressing.

>>76365424
I walk at 5 km/h which isn't even that fast. I'm also turbofat and not fit at all. Apparently I hit zone 2 for most of my walk. But to be honest I'm confident that my fitness tracker is full of shit.

>>76365447
lol thats you? That's not a fucking muffin top, its body dysmorphia. You made it, look fine, etc. Now its time to get jacked and you'll look even better.

>>76365447
retard

>>76365447
lmao fuck off outta this thread

>>76365458
>>76365463
Apologies

Yeah bros this is a picture of me, i'm so fucking fat bros what do i do?

>>76365428
>That's fast as fuck.
I've been stalking a bunch of Hall of Fame people on FattyContest, I wish that it was a bit faster, but I understand that it's decent~average now. But the issue is that it's always almost linear until they hit like 100~90kg, and once they get thinner, there's always a significant slowdown in weight loss, like it almost flatlines. I really don't want to be losing like fractions of a kg a month, I think I'll go insane and cry, so I'm looking to stop being sedentary and trying to do some exercise now, I really wanted to get to 80kg before I graduate in the middle of next year, I just want to quit life and go on random hikes and camp in the middle of nowhere but it just looks so doomed, I honestly lost all hope once I saw 70kcal, but I'm happy to have come here, I'll try to improve and cycle faster to see if I can burn more calories in a day, if I can burn like 500 extra calories in a day it'll definitely help once my metabolism is smaller from no longer having to waste a bunch of energy keeping a bunch of fat cells so I'll work on it

>>76365454
Even if it's wrong it should be like 5 times wrong, so you're definitely burning significantly more than me so that's a relief, I can improve it. Keep at it fellow turbofat friend, wagmi!

>>76363710 (OP)
>https://www.sailrabbit.com/bmr/
Is it ever coming back...?

>>76365519
Just end it all, reroll and hope for a better build

>>76365284
Sitting around on the cardio machines in the gym makes me want to kill myself too.
Just do something that is enjoyable. Some ideas:
hiking
swimming
rope flow
riding an actual bike
rowing an actual boat
martial arts
squash
VR sports games

According to my watch I burned more than 800 kcal yesterday by walking to the local park, juggling clubs and balls for an hour, and walking back home.

>>76365320
I keep it simple by always eating my BMR and then creating as much of a deficit as I want through exercise.

>>76365526
I am at that stage of slow agonizing weight loss. Ive moved my focus to training for a half marathon so i dont feel like im failing all the time

>>76365526
>slows way down
Just how that shit works. But once you start getting to that point, start thinking of it in terms of percentages rather than absolute terms.
If you have 50 kg of fat and lose 5 kg, congrats you dropped 10% of your fat. If you have 5 kg of fat and lost 0.5 kg, congrats you still lost 10% of your fat.
Or in body fat percentage terms. The lower it gets, the more each fraction of a kilogram/pound impacts it.
You get the idea.

>>76365519
No need to be mad dude, I had to lose the weight same as everyone else.

>>76365532
>Sitting around on the cardio machines in the gym makes me want to kill myself too.
Same, that is until I've discovered the joy of audiobooks
I literally only do exercise to listen to my audiobooks in peace without distractions while doing machine cardio

>>76363853
i can manage to be within my calorie goal no issue but man its a pain in the ass to hit protein goals, im getting an avg of 60g a day when i need to be hitting 100+

Why must we suffer fat bros?

>>76365614
Sin of Gluttony. Unlucky ;/

>>76365614
>Why must we suffer fat bros?
To make us better and stronger
>Out of suffering have emerged the strongest souls; the most massive characters are seared with scars. - Khalil Gibran

>can't stop buying a cold can of soda after I'm done waging for the day

>>76365714
Literally just drink diet

Ok, I get it that I need to lift, but should I eat at maintanance, deficit or surplus?!

>>76365447
Yeah youre gonna have a little bit of love handles unless you get insanely unrealistically lean. For some people like you and me lower back fat is the last to go. You hear bodybuilders complain about it all the time. It really doesnt matter though.

>>76365781
Why do you keep reposting this guy in every thread? Is he your husband?

>>76365781
Unironically kill yourself

>>76365714
I was similar, but with beer. Eventually I realized 90% of what I was craving was just something cold and carbonated, the actual flavor and calories of the beer were mostly irrelevant. I switched to sparkling water and never looked back.

Your taste buds will get angry at first because it isn't the syrupy sweet dog shit you are used to, but that's your cross to bear.

>scale hasn't hit a pb in almost 2 months(my fault i'll admit)
>noticed my collar bones are stil getting pointier and my mantits are almost gone
the scale is a deceptive nigger at times

>>76365392
fucking the stationary bike, incline walking on treadmill is the most effective weight loss exercise, you could have burned like 600 calories in that hour

>>76365419
Pray your breasts are mostly breast tissue and not fat.
But at least saggy breasts can be hidden with a bra until you can afford a lift

why isn't calisthenics suggested here more often? that's as peak as it gets for an obese man getting in shape. at least that's what my line of reasoning is telling me, is this not true...?

>>76365883
What is your line of reasoning?

Started around mid May and now I have lost 11,5kg I'm very happy with it
wagmi

>>76365883
calisthenics are likely to cause you more harm than good if you compare it to weighttraining in a gym
you are just TOO FUCKING FAT so you're gonna stress alot of joints/tendons with more than your body can handle
its smarter to use machines for obese people, but if you dont have access then you can do beginner variations of bodyweight exercises

>>76365883
I didnt include calisthenics regularly until I lost 80% of the weight desu. I love pullups, dips, and various core exercises. I even do them weighted.

>>76365391
no you don't you fucking retard
>>76365284
it is fake for the purpose of creating a effect-making caloric deficit

>sailrabbit is down
its so over

I hate summer so much

>>76365924
why?

>>76365926
THE HEAT

>>76365853
you can burn as many calories as you want on a stationary bike, you just need to increase the resistance or pedal faster. bump the power to 400W and you will be burning 1440 kcal in an hour, if you don't die first.

>>76365924
I love summer so much

>>76363772
what is up with those toes and nails

>>76365927
dis heat wave doe

>100g uncooked Jasmine rice is 360 calories
>People still recommend rice for weight loss
Why? Legit what am I missing?
For that ammount of calories you could have 450g of your averag potatoes, and some even lower calorie potatoes you could have 650g. And potatoes are so good and VASTLY more filling as well.

Is it a city people thing? Do people from big cities just not eat potatoes all that much?

>>76365886
because it's body weight based it scales. so a heavy man will get massive benefit from it so much i would assume it outweighs using machines/weights etc. i guess that isn't how it works tho lol

>>76365979
100g uncooked rice is alot more when its cooked dude
Also if you want to see some cool things about rice read on the rice diet treatment by Walter Kempner
https://www.drmcdougall.com/education/information-all/walter-kempner-md-founder-of-the-rice-diet/

>>76365979
Cooked the rice is 300g, but yes I agree and potatos are more satiating as well.

>>76365979
potatoes are just ass to deal with. most people only eat it after they dress it up with a whole lot of toppings. plus the carbs

>>76365927
lose weight

>>76365979
I have rice cooker I put 150g rice and 300g peeled potato in there mainichi

>>76366007
>potatoes are just ass to deal with
In what way? Peeling them? Takes less than 5 minutes tops, and some potatoes are so nice you can just eat it without peeling it.
I fucking love potatoes so god damn much

>>76366007
get potato bag
use microwave to cook your potato in 7 minutes
never complain about potatoes again

>>76365979
Yeah rice is not great on a diet. You have to either eat a tiny amount, or cut calories from protein, which you shouldn't be doing. The minimum I can cook in my rice cooker is 150g.

>>76366036
retard

>3 day fast
>lost .4lbs

>>76366076
*jiggles your belly from side to side and then delivers a final belly slap uppercut*

heh nothing personal kid

>>76366076
I lost more by eating, fastards BTFO

>go on keto again since monday
>already lost 4kg
kino diet ngl. only 5kg more to go and im ready to get my man tits chopped off.

>>76366101

>>76366106
>go on keto
>lose all stored water
>woah look how much I lost
are people still not aware of this?

>>76366110
Ketotards are almost as retarded as fastards

>>76366110
you are falling for bait

>>76366114
I give people the benefit of the doubt, if you're bating then you're just a loser anyways
If they're serious maybe my comment will help

>>76366108
i wish that were me jiggling that tummy

>>76366110
so far i have lost over 110kg beeing on keto. of i course i know the first few kg are just water but after that the fat-burn phase will begin. its just nice to see instant results even though its just water for the first month.

>>76366135
>110kg
breh

>>76366135
Fair enough, good for you, personally I can't handle keto its the diet that keeps the most hungry

>>76366135
Peak retard

Getting back on track with my cardio.

Fatty Contest
The O
184.6

I did another lap and I'm dying, its so fucking hot outside, like 100 degrees with no breeze.

>>76366156
I kneel

>>76366144
for me its the opposite. when i eat carbs i could eat a full plate of noodles or a full bowl of rice containing of about 500g but when i just eat protein and fat i can, at most, eat 300g per meal and i will also stay filled for longer.
>>76366141
went from ~195kg-200kg to now 85kg over the course of 7years. most of the weight i dropped in the first 3-4years.
>>76366154
peak comment

>>76366182
>195kg-200kg to now 85kg
post body or shill larp

>>76365979
>rice
eat quinoa
https://www.youtube.com/watch?v=uSP-ewdJYJc

>>76365284
just walk. if you knees hurt do the elliptical

>>76366182
>for me its the opposite
Different things work for different bodies
A big reason why diet wars online are so polarized, people have success on different diets

so what's wrong with intuitive eating again??

>>76366288
intuitively eating too much

>minimum daily protein intake for my bodyweight is 60g
>but realistically you want at least double
>1/3rd ground beef patty is 400 cals and 25g
>I would need to eat almost 5 of those to get the ideal intake
>even eggs at 70 cals and 6g, I would need to eat 20 eggs
so basically no one is getting enough protein unless they're on a carnivore diet

>>76366288
Likely your entire lifetime you have been exposed to chemically engineered products that are designed to hack your intuition and make you addicted to their food
You don't know how to eat intuitively

Try eating a diet of unsalted and unflavored food, thats intuitive eating

>>76366288
You are fat, figure it out.

>>76366296
which is why people suggest protein shakes...

>>76366306
>humans evolved drinking protein shakes
yeah something sounds like bullshit

>>76366310
humans evolved drinking protein shakes yes
evolution gives us big brain
big brain gives us protein shake

>>76365883
>that's as peak as it gets for an obese man getting in shape
absolutely, because losing weight means that you progress faster in calisthenics, whereas machines or free weights are demoralizing because you can't build muscle as quickly while you're cutting.

>>76366288
your intuition sucks so intuitive eating got you fat

i’m severely underweight but i still frequent these threads. don’t end up like me bros

>>76366378
just eat more, skelly

>>76366378
were you fat before?

>>76366378
Post body

>>76366296
I get 140g and I eat a lot of carbs. Mostly eat yogurt, turkey, beans, veg, and oatmeal.

>>76366381
it’s not that simple trust me

>>76366382
never

>>76366383
i’m shy

>>76366394
>it's not that simple trust me
bruh you got food all around you just grab some and eat it.

Both a bike and a VR headset have been such a help to my weight loss. First time in forever that I have actually enjoyed physical activity, and not just doing it because 'I'm suppose to'.

>>76366394
>never
then how could we ever end up like you

>>76366431
Are there any cool games yet with bike integration?
I wish we would have adventure type bike games where you bike through a jungle or something trying to evade traps and dangers in VR

>>76366440
>Are there any cool games yet with bike integration?
Not yet. That would be cool. I've seen some guy ride around a large field for roomscale VR, but obviously it's not a good idea lol.

>>76366431
Same. I was actually playing thrill of the fight and blade and sorcery when I first dipped under obese. Now I game on my bike whenever I need to do cardio.

>>76366296
ez

>>76366296
>>1/3rd ground beef patty is 400 cals and 25g
this is why you eat lean meat

>>76366461
I also do eat vegetables I just don't count the calories from them because its insignificant

>>76366156
how did u manage this? most i've done in a day are like 18k

>>76366529
Idk how these people do it, I can walk across my city and only do 24k steps, idk if my phone is tracking it accurately tho

Are cheat days actually bad? The Rock has a cheat day once a week where he eats 10,000 calories

>>76366556
Cheat days are fine, but I still eat a deficit on my cheat days, as thats the only thing ill eat and most fastfood or restaurant foods wont exceed 1500 calories unless you're drinking a lot of soda with it or order a super large oreo cookie dough gang bang millshake with it

>>76366556
Cheat days are the lifeblood of fatness. The devil came up with the concept of a cheat day when eve ate the fruit of knowledge of good and evil cast man kind out of paradise forever. Cheat days, not even once.

>>76366556
He doesn't cheat once a week you mongoloid. He cheats every 150 days. Holy fat brain.

>>76366546
Phone tracking is likely to be inaccurate, simple smart bands are pretty affordable best to get one of those if you care about step tracking

>>76366556
believing anything that comes out of that fools mouth is setting yourself up for failure, he's a walking talking brand ready to shill or say anything

>>76366556
Just calculate how much it is going to affect your overall calorie deficit and decide by yourself if you are ok with that. Remember that you need to accumulate a deficit of 7700 kcal to lose 1 kg of fat weight.

>>76363710 (OP)
How the fuck are potatoes the most satiating food when they are carbs? I was told carbs are fast digesting so I would expect a protein source to top the list

>>76366612
They are the one good carb

>>76366612
It seems that all these "satiety index" lists come from a single paper from 1995. Not sure how reliable it is.
https://www.researchgate.net/profile/Peter-Petocz/publication/15701207_A_Satiety_Index_of_common_foods/links/00b495189da413c16d000000/A-Satiety-Index-of-common-foods.pdf

>>76365284
Read
https://en.wikipedia.org/wiki/Metabolic_equivalent_of_task
Cycling is around 6, so 6 kcals/(hour*weight)
Assuming 1 hour and you weigh 100 lbs that's 600 kcals.(Note that I think this is not 600 __more__ than bmr but 600 in general, so you gotta subtract bmr.

Will my muscles not decrease before my fat stores?

>>76366633

Participants consumed iso‑energetic portions (1,000kJ ≈ 240kcal) of 38 common foods across six categories: fruits, bakery, snacks, carb‑rich, protein‑rich, and breakfast cereals.

Satiety ratings were collected every 15 minutes for 2 hours. After that, adlibitum intake was measured.

SI score = (Area under satiety-curve for food ÷ mean AUC of white bread) ×100. White bread =100 baseline.

Negative correlation between satiety AUC and energy consumed later (r = –0.37); higher satiety meant less post‑2‑hour intake.

SI was positively correlated with:

Serving weight (r = 0.66)
Protein (r = 0.37), fiber (r = 0.46), water content (r = 0.64)

SI was negatively correlated with:

Fat content (r = –0.43)
Palatability ratings (r = –0.64) meaning tastier foods were often less filling.

Foods with more protein, fiber, water, and greater volume provide stronger satiety.

Energy density and fat often reduce fullness.

Choosing high-SI foods may help with appetite control and weight/obesity management.

GPT summary

>>76366641
cycling is around 6 when "on flat, 10–12 mph (16–19 km/h), light effort". you can adjust exercise bikes to pretty much any level of intensity.

>>76366612
It's starch not sugar, trapped in decent amount of fiber not instantly digested. Good volume. It's fairly high potassium, seen some people suspect that being part of why it is satiating.

>>76366647
>GPT summary
Listen anon, if I want a AI slop summary I'll ask, what the fuck makes you post that shit without being asked?
Kids usually learn that what interests them doesn't necessarily interest others before the age of 5, what's your excuse?

>>76366556
i think cheat MEALS are fine if you eat like maybe additional 500-700 calories
not 10k calories (unless you are on gear like rock)

>>76364509
>>76364718
i end up getting fats through cheese.

>>76366650
Yeah but I consider met a upper bound since few people actually factor in bmr, so I chose the least intense option, also because that anon said it was his first day so I doubt he did speed records.

>>76366658
deleted, happy?

>>76366556
cheat days only cheat yourself

>>76366666
i mean, if he really burned only 70kcal in 1 hour he must have been barely moving. probably messed up some setting in the bike somehow. decent exercise bikes will you tell how many watts of power you are generating, and can calculate your energy expenditure very accurately from that.

>>76366670
I'll be honest, I didn't expect you to do that.
Genuinely thanks anon, appreciated.

>>76366642
not if you eat enough protein and exercise

Anyone who uses ai should be shot on sight

>>76366680
From that Wikipedia link:
>One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly.
So even then sitting quietly for one hour at 70kgs would result in such a low expenditure, something somewhere went wrong there. I agree watts from a machine would be a much better metric.

>lost enough weight to where my clothes don't fit me anymore
>Lost nowhere near as much as I plan to lose overall
>Buying clothes now mean they'll be too big within a month or two
Suffering from success.
Guess I'll have to beltmaxx and wear oversized shirts for a while, baggy clothing is in right now anyways is my cope.

Dinner tonight
1 potato
1 cup dry rice
No salt

>>76366736
>why i drop off the diet guys

>>76366736
>all carbs

>>76366736
how do you make something sadder than chicken, broccoli and rice

>>76366556
The Rock is on steroids.

>>76366736
that sounds comfy

>>76366743
>>76366765
Hah, good ones love em
>>76366779
Cheers

Gl on your diet bros

>>76366440
>Are there any cool games yet with bike integration?
never tried it, but there is holodia

>>76366784
some sort of protein please im begging ya

>>76366296
You need to eat lean protein. Chicken breast, tilapia, Greek yogurt. Eggs and burger meat are both very fatty and while fat is fine, healthy and necessary in proper proportions, it’s also got a lot of calories so you don’t want to eat it in excess.
You’d have to eat 2.65lbs of baked skinless chicken breast to get to 2k kcal. That’d also be about 620g protein, which is way more than anyone needs.
See how it works?

>>76366791
no one needs protein every meal you dummy

carbs will give u energy

>>76365065
They aren't actual conscious people. Ignore them. They have no idea what healthy looks like

Fatty Contest
ChubbyTree
171.2 lbs

>>76365065
people at work tried doing this with me. i called them retarded. i got chewed out a couple times, and those people plus others that weren't involved stopped talking to me. fuck em

>>76365284
>>76365320
>>76365392
https://youtube.com/shorts/Emxf_k79dQc?si=boUh-6AKXYEvZo3d

Fluffy yogurt with sugar free banana cream flavored pudding mix is really good. Bought banana cream by accident instead of vanilla. Mixed with a bit of cinnamon made it taste just like pie. I think I may pour it over my oatmeal tomorrow morning.

>>76365568
Hes mad because he didn't make it.

i ate too much
gotta eat less 500 calories less than tomorrow

>>76366823
These charts are genuinely useless for anyone with significant muscle mass. I can definitely lose 20lbs, but no way in hell could I be 120lb without going hardcore duel mode and losing all of my strength. Also if the trends in that chart continue to the 6ft range they are horrificly inaccurate. I’ve known 6’5 lanklets that still weigh 250lbs. No way they are obese at that weight/height

>>76366108
Just what's wrong with him?

>>76366902
cope fatass lose weight

>>76366474
NGMI

>>76366920
I am in fact going to make it. I can eat as many carrots and broccoli as I want on my diet. Fag

>>76366666
Wasted quints

>>76366918
NTA, but Im back to 165 at 5'10 and it feels about right. Ill be trying to stack another 10 pounds of muscle in the next 12-18 months and hopefully have similar amounts of fat at 175. The dream is 180-185 lean.

>>76366128
its actually insane how its easier to get girls who will let you spit in their mouth or who will eat your ass than will let you tummy grope them. Every girl I have ever had couldn't stand it.

>protein powders have like 300 calories a scoop

AAAAAAAAAAAAAAAAAAAAAAAAA

>>76366461
>ENTER
sorry you're still under

>>76366938
Ive had a girl ASK to eat my ass.

>>76366902
Did you step on the scale with him? Did you see the number? I dont believe that. Most people don't have much muscle mass either, most people have close to none.

>>76366736
>>76366784
>how to lose muscle and stay fat 101

>>76366941
Protein quality is overblown. As long as half of your protein intake is from dairy and meat, the rest of your protein intake isnt that big of a deal. You're still getting a complete amino acid profile.

>>76366939
Wtf are you using. Mass gainer?

>>76366939
what teh fuck are you using

>>76366902

Does anyone here like shmups or danmaku?

>>76366973
touhou? No but I like to meme I do

>>76365584
yeah, same, lucky to hit 100, and thats with a a protein shake most days. Need to be trying for 100-120 range I think and I should be good.

Plans for the weekend.
>Walk
>Homemade veg soup for lunch
>Coffee
>Gym
>300g crumbed chicken
Tomorrrow
>Eggs/Avo on toast
>Make beef stew
>Walk
>Eat beef stew

>>76367034
I play a bit of touhou, but I prefer CAVE games like dodonpachi and esp ra de. Mind if I post my youtube channel with my replays? I'll be doing commentary on them eventually. Ive gotten a 1 credit clear and I'm working in my second one so I can beat them on a real arcade cabinet in japan once I get back there next month. Id like to record a 1 credit clear in person at an arcade.

Havent tracked or weighed myself for a few weeks now. Interested to see where I am at tomorrow. I feel fat, Im back to my 38" jeans from 36", but still look leanish in face. Last time I lost weight I relied on meal replacement shakes, this time I am not going down that path so really feels like Im learning all this again from scratch. Step one is start tracking again just what I am currently eating to get a baseline of daily cals. Its tricky though, I dont really eat easy to track meals, but I will try my best.

One anon here used to swear by jello pudding, and was talking to my mum about this. She said she used to make it all the time for me when I was little but I dont recall this. Jello with 50/50 water and greek yogurt and into the fridge to set. Making some now.

>>76367071
Thats me. I do 113g of yogurt with 6g of pudding mix. This one is vanilla flavored mix with powdered cinnamon.

>>76367071
Also I dont add water and it doesnt need to set. Just stir and eat.

>>76366950
no thanks, I'm gonna eat the best I can

>>76367135
Okay, just make sure to lift if youre gonna be anal about your protein

>>76367108
I thought about your vanilla pudding mix / greek yogurt / cinnamon concoction today at the grocery store and almost got it, but all the artificial thickeners and sweeteners in the pudding mix grossed me out. I would still probably enjoy the first bite or two.

>>76367241
Just mix a scoop of protein powder into greek yogurt instead

>have cheat day
>1.3kg over last week
WTF? I didn't eat 10k calories.

>>76367260
You probably ate a ton of sodium and are retaining water

>>76367085
I dig the ink. Ate you the yakuza guy with more tattoos?

>>76367241
Youll never know unless you try. I look forward to eating it every time, but lately my breakfast has been protein ice cream. Im in a time crunch tomorrow so Ill go back to the yogurt. Gotta wake up early to lift before a pool party. Free crawfish and alcohol. Last time I drink before I go to japan. Not that I drink often. Then Im 100% locked in until then.

>>76367252
>Just mix a scoop of protein powder into greek yogurt instead
My friend swears by this, but I didnt like it. Much different texture and more of the sourness of the yogurt comes through. More calories too, when Id rather just eat a bigger helping of yogurt. Wouldnt hurt to try it though.

>>76367280
Theres 2 of us here. Im the one who didnt post himself completely naked lol. Thank you. Heres the rest. Im down 20 pounds from these pictures, but they're the best Ive got. Im actually studying kali linux right now. Will probably do a goemon namakubi on the other pec with a pipe jabbed through his face and either an oni or enma on the other arm.

I know fasting is a meme here, but would doing 2 days of just 500 calories a week for the remainder of the month be a good idea?

I absolutely wanna drop 7 pounds before the month is over and fall into the 150s.

I do 1500cals and 25k+ steps the other days.

>>76367294
A little excessive, but bump that up to 900 PSMF and maybe drop the steps a bit and you'll be fine.

>>76367286
I swear I remember you way more ripped, but that is definitely my senpai's ugly purple boobies. The arm piece looks way better, I simply hold disdain but Hinduism and Buddhism that looks too hindu. Hows the bulk cut going? Next japan trip when?

>>76367306
Those were in the tail end of a year+ long bulk. This is me after losing 20 pounds today. Cut went great, Im trying to lose another 5 pounds, but its stalled a bit because of 4th of july I hope to get under 164 by the end of the week. 164.8 was my lowest this week. I'll be back in japan mid-august. Cant wait. Hoping to 1CC some Danmaku on actual cabinets while Im there. Here's one of my clears. Working on 1 credit clearing Dodonpachi Ressurection as well, I can get to the final stage semi-reliably. And yeah the arm tattoo is my favorite visually for sure, but the back piece is more personal to me which is why it takes the biggest spot. Just had some random lady call me out to compliment it yesterday in the hallway when I went to the pool.

https://m.youtube.com/watch?v=JW0wwqCCwF8

>>76367320
I wish I had game focus like that... pretty sweet cut, the loose skin is essentially gone and I've definitely found you were right. Mines not gone but damn its its so much better, I want to continue the tiny bulk abit more before doing my first actual cut aside from ya know not being obese. Mid August I'm actually doing my first real running event, and deeper into fall another miyajima trip. What's your itinerary?

Good night /fat/

I hope we all wake up to a new low on the scale tomorrow

>>76367340
Based in shinjuku. Gonna party every weekend in Tokyo. Do some trips to Osaka and Kyoto again. Definitely gonna hike in the mountains again. Loved that. Gonna go with my friend this trip again and another friend that lives in europe is joining too. Bulking was 100% worth it. The side shot makes me look small, but Im definitely pretty yoked now. Gonna lift a ton while I visit too since it marks the start of another year of bulking. I tend to eat shitloads and drink like a fish while Im there. Oftentimes the parties just give infinite free cocktails.

>>76367294
Nothing wrong with fasting. The human body evolved to handle periods where it could not eat anything. You'd have to be doing some serious amount of prolonged fasting to hurt yourself and there's very obvious warning signs before that happens.
You also don't lose significant amounts of muscle mass unless you have it to begin with. You can worry about the significantly more muscle you'll get from starting your first bulk cycle than trying to preserve what you don't have and wont lose.

>>76367357
And this was the starting point

You guys might be the best place to ask.
My doctor did some blood work recently, and we're working on a weight loss plan for me, but he sent me a message today letting me know that I'm dangerously low on vitamins A, D, K as well as Calcium and Iron.
Should I seek out a supplement that covers all of these, or should I take multiple as a sort of cocktail?

>>76367403
You should ask him

>>76367403
>dangerously low on vitamins A, D, K as well as Calcium and Iron.
You should eat more veggies, especially dark green leafy veggies and orange-reddish ones. Moderate amounts of dairy products and salmon can also help. That should cover most of the deficiencies

I ordered Mexican food tonight. Wasn't a good idea but at the very least I stayed under my TDEE. I'm sorry /fat/.

>>76367403
Be careful with vitamin K. A /fit/izen overdosed on vitamin K and had to live in wheel chair after that. He began putting together dossiers of every anon who posted pictures. Presumably in his attempt for revenge. He blamed some bad advice on here for his overdose. Some say he did terrible things to some namefags. He had all my pictures and sent me screen shots of my posts to my work email but I guess he had bigger fish to fry, he never followed through on his threats.

Down 20 lbs from my heaviest. Doctor recommended semi glutides- anyone have any experiences with DIY or online pharmacies? Or know where to research this shit? I can't afford 2k/mo.

>>76367362
Oh I remember, I've been following your progress over the last 2 years.
Funny almost, American women just glare at me despite being very conservatively dressed and last event I went to they and men bitched at me to eat cake. God the seafood... The low calorie (compared to American) treats and beverages... the sporty culture... were here for another year or two, next year we want to climb Mt. Fuji... This winter a Hokkaido trip. What do you recommend down south on the mainland?

Can't stress enough how useful it is to take weekly body measurements (with a tailor's measure). Been having some rough fluctuations due to diet/sleep problems and creatine use. That can be discouraging if all you pay attention to is a scale. Being able to measure yourself and see the changes cm by cm is reassuring when this happens. In the span of six weeks:
>Neck down 3cm
>Chest down 7cm
>Waist down 4cm
>Hips down 1-2cm
>Thighs down 1cm
WAGMI lads.

>>76366296
I don't do carnivore or low carb and I've never had any problems hitting my protein goals while still staying under my calorie target.

Post your log for today so we can see where you're going wrong.

>>76367498
I mostly just eat, go to parties, arcades and date.

Fatty Contest
looxmaxretard2006
84.3kg

>>76366736
>>76366784
lmao 0 protein I hope you don't eat like that every day

>>76367514
Gym, dates, exploring

>>76367466
nta but what does a vitamin K overdose do

Fatty Contest
Name: Dzonathan Gavert
Weight: 120.1

Overall progress:
https://tinylink.net/1Jdoy

Motivational song of the day:
https://youtu.be/_GlXqaAEmxo?si=Hcf1idrA83AJpDcm

Back on track.

>>76367357
Looking great bro. I spend two years in the gym but still never looked like I lifted. Have taken some time off for injury, but spending my time coming up with a different approach to lifting. Probably just needed to lift heavier and fewer reps and that would have been more beneficial.

>>76367595
anemia, jaundice, and in severe cases, complications like liver enlargement and difficulty breathing

>>76367252
Ive been putting a scoop of protein in my morning oats and it definitely makes everything better

>>76367636
Thank you. I prefer lower reps and heavier weights myself. Sets of 5-8. I also use fractional plates to keep the progress steady. I usually add 1 or 2 pounds to the bar or dumbells instead of 5 or 10 like most people. Im not sure what would be better for an injury. Id reckon that higher reps tends to flare up tendon or joint issues and higher weight can hurt the back or neck, but Im just speculating. The most important part has been consistency for years and high protein. Even during shitty times I kept lifting, albeit at a lower volume and weight just to maintain. Also it takes a loooong time. Im almost 5 years into lifting, sith about 2 years of it being actual hypertorphy training with high consistency and effort. Before that I was just trying to build strength while I lost weight. Wasnt getting enough protein then either.

>>76367640
5oz non fat vanilla Greek yogurt
1 scoop chocolate protein powder
2tbsp cocoa powder
And 1lb strawberries is goat
400 cals and 40g if protein

>>76364483
Literally just drink water you goddamn child

>weight stalled again

NEW THREAD
>>76367794 >>76367794 >>76367794 >>76367794

Nun bread please, don't let the cringe retarded esl zoomie make more off topic threads

Last 4 weeks noticed a good bit of fat lost in my thighs but almost nothing in my stomach/neck/face.

That's ok though, there's not much left on my thighs and I'm sure over the next month or two Ill lose fat in my stomach/neck/face because there will be nowhere else to lose it.

This is a longshot, but does anyone here know of any <$100 dexa scans in the DMV area of the USA?

>>76367513
Youre eating entirely protein powder and no food. What terrible advice