>Who is /fat/ for?
For the doughnut downers 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: >>76367794

reply to me if you a twink

we want to start a twink faction for teh fat loss general

>>76370592
I used to be a twink does that count?

>>76370596
do you plan on coming back to twinkdom?

>haven't lose weight in 1 week
>no longer motivated to lose weight
>no longer counting calories
>probably eating at or close to maintance
>still going on daily 4.5mi walks, trying to jog but running out of breath quickly
>appointment with a dietitian in 6 days

Fatty Contest
CaptainPlanet
135.9kg

>>76370602
I don't think it's possible, I can get lean again (eventually) but there's no way I can revert back to twinkmode model anymore.

>>76370603
>dietitian

Lol surely a 4chan using anon would have no use for some roastoid who is going to read off outdated advice from a pamphlet. Let us know how that goes though

Fatty Contest
KickboxAnon
230.2lbs
6'0"

>>76370629
Nah, she seems to know what she talks about. I went on an appointment with her once, but my social anxiety took over me and I didn't explain that I knew the basics about nutrition and how to lose weight. She treated me as a dumb fat kid. This time I'll try to explain to her that I want to have an aggressive calorie deficit and see if she is able to make a diet that is sustainable for me.

>>76370659
I dunno what a dietician will tell you other than eat under TDEE and keep protein high if you're lifting weights.
But keep us posted, I am curious.

>>76370659
the quality varies wildly with dietitians. Same story as personal trainers. The two I have had were absolute trash and told me I was doing everything right. When I brought up TDEE topics the answer was that isn't a lifestyle change and I should only worry about sustainable things. If I thought my currently TDEE/diet was sustainable I wouldn't start. Maintaining weight isn't going to be easy, but it isn't going to be the fresh hell of this calorie deficit.

Pump her for good recipes. Hopefully just doesn't give the the standard vegetables are good speech and does what you need. Bring in paperwork/app that shows you know how to track calories. A lot of these bitches can't get out of beginner mode.

Keep at it anon and use every resource even if it isn't a great one.

>>76370685
If you want recipes just ask in this thread, if I'm around I can drop you some
>t. went to culinary school and worked as a personal chef

Costco rotisserie chicken is literally the only reason why I am able to successfully meal prep and stick to a diet

thank you Costco I love you so much

>>76370685
Yeah, when I went there for the first time, I thought that I would sound too arrogant if I told her "I lost 3kg on my own with just counting calories, eating high-protein and doing sports to burn more energy" as if I didn't really need her input. Actually I only went there because my sports coach told me to - maybe he was worried I was losing weight too fast.

She planned a diet for me but I barely followed it because the calorie restriction was mild. Maybe she thought I'm just a fat fuck who desist in no time if I had to do a big restriction. I just kept doing what I was already doing and dropped more 4kg, but now I'm on vacation and I'm home all day, and I eat out of boredom.

>>76370699
>in a bag

>>76370699
>hot food
>plastic bag

>>76370699
How does this rotisserie chicken help you?

>>76370748
Its got the perfect amount of protein and fat, just add broccoli for a complete meal with perfect macros.

>>76370685
>when I brought up TDEE topics the answer was that isn't a lifestyle change and I should only worry about sustainable things
Not necessarily bad advice for the general public. Most people without eating disorders don't keep up calorie counting. Most people don't keep up diets either but most sane diets won't end up with some idiot giving themselves scurvy even and suing the dietitian over it

Everything went wrong today and I still prevailed

>dad brought me doughnuts and I refused them
>was planning to cook on my smoker and it rained so I couldn’t
>still didn’t let it fuck up my diet

>Number on scale going down
>Look in mirror, somehow fatter than before, especially around the stomach area.

What kind of sorcery is this?

>>76370749
you just eat one of these plus broccoli every day?

>>76370757
Yes, half a chicken for breakfast, half a chicken for dinner, head of broccoli with each.

>>76370748
Every week I buy 2 chickens and put them in the fridge. The next day I pull all the meat off of it and chop it up. That gives me enough chicken for 7 meals. You can put the leftover carcass and skin in a big pot and simmer it for a few hours to make chicken stock too, but I usually just throw it away unless I want to make soup that week.

>>76370756
Body dismrphia bro. Having it is a sign that you are gonna make it

The prepared food section of Costco had a brick of 5lbs of shredded rotisserie chicken breast. It freezes well if you can't go through the 5lbs before it spoils.

>>76370756
I know that feel. I've lost like 10kg and I don't think I look different at all, maybe my face looks very slightly thinner under the chin but that's it. Still have to suck in my gut to read the scale

>>76368579 #
I mean my gym is free through my job, I live in a very very hilly area, and I got rid of my car to
1. Save a shit ton of money. No more car payment, no insurance, no gas bill, no inspection, no registration or tags, no tires to change, no random stupid expensive repairs, no stupid speeding/parking tickets.
2. Get a ton more activity in. Everything i NEED is within 5 miles of me, I can walk or ride my bike to work just fine, walk to the grocery store and i can only buy what I can carry home. If I want to go to the park, and café, go have an ice cream downtown, I have to walk there up and down the hills and carrying all my water i need in my backpack.

>>76370592
Meeeeee they call me twinky! :^3

I walked 22k steps the other night, my legs hurt all night and kept me awake, and yet my squats were in peak form the day after? I dun get it

Fatty Contest
Name: Dzonathan Gavert
Weight: 120.15

Overall progress:
https://tinylink.net/1Jdoy (link fixed)

Motivational song of the day:
https://www.youtube.com/watch?v=siwpn14IE7E

Only had 6h sleep today and I my stomach feels oddly bubbly. Is that sign of water rettention or something?

.

>>76370574 (OP)
What's the lore on the milf?

>>76370756
Because if you aren’t building or at least maintaining muscle, your body fat % is actually increasing when you lose weight. So yes you are smaller but you look shittier. Make sure you’re incorporating lifting

>>76371036
kg or lbs?

I ate so much at a pool party today I got big lenny abs.

>>76370699
People will criticize, but I also had a phase where I ate supermarket chicken everyday to diet. Cheap and tastes alright.

First day on Retatrutide. Woke up in the middle of the night feeling like I had to puke

>>76370699
Stop eating that shit man

>>76371115
are you the fag that also couldnt lose weight on ozempic and moujero or whatever? I really can't imagine why you would take retatrutide, which is a brand new experimental thing when you could just do ozempic like millions of people have done and you know its probably not going to give you some horrific side effect

>>76370699
don't listen to the other retards keep eating it if it works for you
personally I think that shit tastes like rubber, but if you can stomach it then you're good

It's time to stop drinking alone and lose 50lbs before my 30th birthday.

>>76371135
No?
>I really can''t imagine why you would take retatrutide

Its cheaper, gives faster results and the side effects are pretty much identical to Ozempic. Only plan on taking it for like a month to get rid of some body fat that ive been struggling to get rid of for the past year.

>>76371194
I think that’s crazy. If you want to lose some weight in a month get a bottle of some alphetamines or something why are we pinning designer peptides to burn a little stubborn fat jfc

time to track calories
time to lift and do cardio

cheers lads x

I am taking a diet break. I'm down 40 lbs and I figure it is time for a week break. Although I am still losing weight, maybe tomorrow I'll stabilize. I am honestly having trouble hitting my maintenance calories. I am not going to buy the fatty foods so I am attempting to just eat more vegetables and quinoa.

>>76370756
It will happen a few times and it just sucks. When your stomach stops resting on other body parts it spreads out "weird".

I have been doing some gluteus medius and minimus work and I have a new roll. Is it new muscle? is it weight loss? Who knows. I just know I hate it. Undefined fat looks way better than defined fat.

>>76371034
>22k steps
Damn son

>>76371225
>no don't do that thing, do this OTHER thing that's harder to get with way worse side effects

>>76371244
>i want to burn a little fat
>better inject myself with the most powerful and not FDA approved appetite suppressant in the world

binge eating challenges quell my hunger somewhat...

>>76371258
beard meets food is the dream. Fucking genetic freak.

>>76371258
ngmi

I wanna start doing some more bodyweight exercises that are available to me or eating healthier but sometimes I feel embarrassed to even begin. I still live with my parents and they cook a lot of the food for me still so I don't have control over the big portions they give me, I try to tell them to make it smaller but they don't listen to me. They also buy snacks and obviously I could try my hardest to stop myself which I have had success in recently but I ask them to not buy all the unhealthy junk but they don't listen and make reasons (they are also all fat).
Some of the exercises I want to get better at are push ups and pull ups, I did purchase some push up like little hand bars to make it easier, and I use that and my knees too but starting today I can only sort of hit 3 push ups with really weak form. I also want to work on pull ups because my local park has a gym but I am embarrassed that people will see me struggle to even dead hang and it will make me feel weird.
I don't really know where to start and like any advice would be helpful.

>>76370574 (OP)
figuring out the calories of everything is proving nigh impossible. Make myself a freshroll, am I supposed to weight the rice noodle before filling ,add the few slices of each veggie to the scale, extrapolate off the tbsp of peanut butter sauce...
I get the improtance but it has to be easier. I can't seem to drop weight past 171lbs(i can suddenly shoot back up a few pounds even if I'm not eating a lot that day)

current 5'7", 175lbs, also man eating healthy is not filling, I get so hungry at night and in the morning

>stick to daily caloric intake all day
>night time hits
>go to kitchen to fill up water bottle before bed
>cave in and eat random junk
>streak ruined
this has happened like 4+ times within the past couple weeks now, i think i may be retarded

My vacation is ending and I finally weighed and measured myself. Only gained 4.5 lbs and still lost inches on my waist/stomach mainly eating junk for 2.5 weeks. Refreshed and ready to go back to 1200 cal grind tomorrow.

>>76371322
I do this sometimes and it is the worst thing ever, most of the times I don't realise it either and I just let myself do it then right after, a pit forms in my stomach and it makes me fell sick that I let myself fall that easily. Don't really know how to get through it but know it must be possible so I hope we both make it.

>>76371332
>>76371322
the cravings, I feel that. I wonder how they can be bested or sated without caving

>>76369307
I totaled 4 hours on the bike yesterday.

I was at a small party thing and there was pizza and I ate some. Pretty disappointed in myself, but it would've felt rude to not to.
I'll just have to be extra strict the rest of the week.

>wanted to train upper body
>still sore from thursday
I guess I'll train legs again today.

how do i get ozempic
my general physician said "sorry no, prediabetic and diabetics only"
i fuarkin NEED it, I dont care if my heart shrinks

>>76371050
That's strict nun's mom, her husband died, she turned into an alcoholic and abandoned her daughter, years later she turns back up to reconcile with her daughter.

>>76371116
Why?

>>76371392
awww ;_;

Starting a month ago: weight 108.8kg, waist 115cm
Now: weight 104.3kg waist 112cm
It losing 4-4.5kg and 3cm waist circumference in a month good progress? I've been eating at either a 500 (using the Katch-McArdle Formula with sedentary settings) or 900 (whatever formula losertown uses) deficit, working out 3x a week for about an hour and a half and walking 6-8k steps every other day.
The most important thing is that for the first time in forever I feel like I can actually keep this up for more than a month.

>>76371390
>how do i get ozempic
>my general physician said "sorry no, prediabetic and diabetics only"
then I have a plan, but you're not going to like it

>>76371466
ive legitimately considered it but surely there has to be a way other than forcing his hand
can only celebs get it on demand because theyre rich and famous?
this is bullshit

>>76371470
Buy it privately numb nuts

>>76371444
You won't keep it up and you'll just end up gaining it all back, so why even ask you stupid fat shit.

>>76371477
im clueless, where do I start
its not like you can just order this shit online

>>76371491
Yes you can literally order it online

>>76371444
Yeah if you are losing a kg of fat every week then its pretty based
Keep it up
>>76371481
Who hurt you anon?

>>76371500
I wouldn't have been such an asshole about it as that guy but something about
>It losing 4-4.5kg and 3cm waist circumference in a month good progress?
comes off like fishing for compliments to me, which is annoying

better:
>Hey guys, I lost 4-4.5kg and 3cm waist circumference in a month and I'm pretty stoked about it broskis, WAGMI

>>76371504
Insecure fag

>>76371498
yeah but how do I know I'm actually getting tirzepatide and not Chinese drug cocktail

>>76371517
You order it from a legit pharmacy you absolute nigger brain

Fatty Contest
WitnessMe
125.3 KG

https://voca.ro/19P15pdgXWGo

>>76371500
>if you are losing a kg of fat every week
The real question is if that's actually fat and not muscle. I don't have much of the latter to lose in the first place. But hopefully workouts and protein should help retain muscle, plus the deficit is not that drastic even at the upper end (although when counting it with light exercise on losertown it gives some ridiculous number like 1200).
>>76371504
>comes off like fishing for compliments to me, which is annoying
Will you believe me if I say I had no such intentions in mind?
I guess I should've specified that when asking about progress I mostly wanted to know if the weight loss to waist loss ratio is good or if something should be adjusted maybe.

>>76371504
Ladies, please!

Put your handbags away!

>>76371522
why so aggro man, not everyone orders steroids off the internet like it's amazon

>>76371594
It is common sense you absolute mongoloid

plain black coffee is nature's ozempic

>>76371596
uh huh and it's not like people get fucked over by buying generic online like with viagra/cialis
retard, not everyone's giddy to be injecting random shit off the internet

I had a very disappointing week, only 0.1kg lost, so I'm gonna try and up my step target to 15000 per day and no more cheats.

>>76370603
>appointment with a dietitian in 6 days
lmao

>training and cutting since april
>made a lot of steady progress.
>but still only now below my previous peak fatty weight.
I hate myself for letting it get this far.

Fatty Contest
Mizeria
146.78kg
188cm

>>76371700

>>76371390
wegovy is the version of semaglutide approved for weight loss. it's the same as ozempic, just a higher dose. he can't tell you that's only for diabetes, but you probably will need a new doctor regardless.

>>76371787
im probably gonna try getting on tirzepatide since it seems more effective, but what do you mean "he can't tell you it's only for diabetes"?

>>76371802
ozempic is approved for diabetes. wegovy is approved for weight loss. they are the same drug.

>>76371756
Feeling that Pepe

>Not taking the superior Mounjaro
ngmi

>>76371712
Her recommendation is dark chocolate, which depending on percentage isnt a bad one. 80%+ dark chocolate is low in sugar, high in antioxidants, and is a fairly healthy way to get some fats in your diet if you're lacking them. I know plenty of guys who eat a square of dark chocolate a day.

This probably went something like, what kind of sweets would you recommend? The dietician replied dark chocolate giving a valid explanation, they took a stock photo of some fat whale, printed it on a card and stuck it in the candy isle, completely devorsed for the initial context as a way to convince other fat whales its okay to buy m&ms and snickers.

>>76371730
Eat your carrots Kou.

>>76371823
>they took a stock photo of some fat whale
nope
https://www.youtube.com/watch?v=fqWlV6bPMP0

>>76371805
oh that's stupid
this is the same doctor who said "nah man you can't have finasteride use rogaine", fuck him

>>76371811
mounjaro is also just tirzepatide

>>76371841
Yes and it is kino

I’ve given up again. I don’t even want to weigh myself to see how much I’ve gained. Self control, much like free will is not real. Good night.

>>76371894
How long ago did you give up? You can't have gained that much back.

>>76371895
I give up every day

>>76371902
So you never lost any weight?

>>76371225
Hes s retard, like all of the needle boys.

>>76371826

>>76371316
So make the roll on the scale or just measure it in cups and spoons.

>>76371375
You better do arms anyway you weenie

>>76371920
I already went to the gym, but I'll do some curls at home after I get home from the movies.

>>76371810
That's an Apu.

Posted this in the fasting thread, but probably fits better here:

Doing low carb OMAD (dinner) and lost 17 lbs in the last 3 weeks, with another ~30 or so to go. Feeling pretty good and not hungry during the day. Trying to always get in 100g+ of protein and fill up with fat to get to >1k kcal, supplementing with fish oil, collagen/HA and a multivitamin. I assume close to half of my losses so far are water because of low carb (<15g), but as long as I lose 2-3 lbs per week for a while, I'm happy.

Any thoughts?

>>76371946
Retard

>>76370756
you lost fat around the stomach area so now fat at the stomach looks "bigger"

>>76371955
Very insightful

loose skin getting more likely, because you are losing weight too fast.
Actual thing or crab trap?

Any good shows to watch while doing cardio? Just finished Arrested Development.

>>76371984
You will get loose skin because you're a pussy. The speed has nothing to do with it.

>>76371984
Yes and no. It takes up to a year for the skin to shrink as much as it can. If you lose the weight fast, you'll see more loose skin sooner, but in the end the result will be the same.

>>76371530
Very nice

>>76370756
Body dysmorphia is a bitch

Found pictures of how I looked at max weight.
Oh lawdy you literally have no idea how bad you look until you lose the weight.

>>76372035
Post pic

>>76370574 (OP)
man i can never get the motivation to actually stop being fat i hate it

>>76372080
Try getting the motivation

>>76370986
hey twinky :^3 want to make out?

I heard you can burn 2 calories per minute

Got my 10k steps in today, went earlier to avoid the heat, but my app claimed I burn like 100 fewer calories today.

>>76372080
I look at myself in the mirror, that's usually all the motivation I need.

>>76372110
Were do you walk?

>>76371984
Read the links in the OP, but basically what >>76372014 said. No, it'll look visually worse for some time, but the end result will be the same (and you'll be healthier in the meanwhile).

>>76371946
no thoughts, sounds like it works for you man. keep it up I guess. just do whatever works, doesn't mater the diet necessarily, just make sure you don't overeat and be consistent with your fasting and feeding window. if shit slows down then consider tweaking your regimen (i.e. fast for longer, eat less)
>>76372080
it's not about motivation, it's about coming up with a regimen that works for you and sticking to it, come hell or high water.

ever since i started counting calories and reduced my weight a few years ago i can not go to a restaurant and finish the portion i ordered. i feel genuinely disgusted by how much they put on a plate and expect you to eat. most of the time when im at home a meal consists of ~300g-500g portions, with 500g beeing clear outliers. but restaurant portions tend to be over 500g-800g i feel like and theres no way i can physically eat that much anymore. its also fucking awkward to leave left overs on my plate and the waiters looking at me like i didnt enjoy my food. only because of this i enjoy buffets way more since i can portion the food myself without feeling guilty.

>>76372135
>its also fucking awkward to leave left overs on my plate and the waiters looking at me like i didnt enjoy my food.
since when have waiters ever genuinely cared about that? I was raised to say the food was good as basic politeness, and then ask for a takeout container.

>>76372114
Just around my neighborhood, a lap around it is about 5k steps so if I do 2 laps its pretty close to 10k steps.

>>76372135
get a to-go bag/box and don't think too hard about it.

>>76372135
>I have to eat it all
Peak fatty brain

>>76372043
its my face so no but I looked like a dwarf that watches the dungeons during the night shift

>>76372080
eat less and go for a walk? that takes motivation?

>>76372200
Getting out of bed takes motivation

>>76372151
i dont know if they do but it always feels kinda awkward if they come to pick up the plates and all of my friends finished theirs but mine still has some leftovers on it.
>>76372161
thats not a thing in my country sadly. you are expected to finish your portion.
>>76372163
retard. did you even read? im doing the complete opposite now.

>>76372228
>NOOOO I MUST EAT IT ALL
Fat shit

>>76372229
>Fat shit
my BMI says otherwise

>>76371307
Regarding pull ups if you have the room you could buy some high parallettes and start with Australian pull ups (or the negative motion where you start with your chest close to the bar then slowly let go down to the bottom). Will come in handy down the line for other exercises like tricep dips as well. If you're fat you'll probably need to start with negtives.

You could also do hangs in that Australian pull up position as well to build up a bit of grip strength for regular dead hangs later on. I'm a weak dyel who hasn't really worked out properly for years and wanted to get into calisthenics so I recently started the routine detailed here -
https://youtu.be/3laYurZDxO4?feature=shared&t=285
Which is super entry level and working pretty well. I personally include the scapula + wrist stretches prior detailed in -
https://www.youtube.com/watch?v=257mEsu8lXg&t=47s
https://www.youtube.com/watch?v=257mEsu8lXg&t=120s
and then just do the main exercises in the first link for each day. No gear needed outside of a bar for pull ups or Australian pull ups which is addressed above (+something to do incline push ups and calf raises on e.g. stairs, a ladder, etc). If you can't do anything detailed for at least ~3 reps replace with an easier variant and work up to the original exercise.

>I still live with my parents and they cook a lot of the food for me still so I don't have control over the big portions they give me, I try to tell them to make it smaller but they don't listen to me
Living with fat parents is the worst. Regarding serving sizes if they refuse to make them smaller just leave food and avoid eating whatever garbage they get. And when you can move out ASAP. You can get healthy even you're living with fatasses but it's so, so much harder as they'll act like crabs in a bucket and try pull you down. Environment unfortunately does matter when it comes to achieving shit in life.

>>76372259
Grow up crab schizo

>>76372121
Thanks for the feedback and motivation

>be consistent with your fasting and feeding window
Can you be more specific why this is important? I'm usually not at all consistent with this, sometimes I eat as early as 5pm, sometimes as late as 10pm. Still only one meal per day ofc, but it means that my fasting time varies day-by-day between 20h and 28h. Is that a bad thing, and if yes, why?

>>76371086
kg

Any advice for when you get sugar cravings when you go to sleep or even when you wake up in the middle of the night?

I often find it difficult falling asleep when I have these cravings

>>76372294
Ice pops, they're like 5kcals and 1g of sugar but sweet and do the job

>>76372294
eat something small and sugary before sleep

>>76372297
I fucked up my teeth by not giving a fuck in my 20s and now they're super sensitive to cold stuff so I tend to avoid it.

>>76372309
Excuses

>>76372206
forbid yourself to use any electronics while you're in bed, worked for me.

>>76372294
yogurt with honey. The calcium in the yogurt stimulates sleep hormones.

>>76372349
NTA but only time I look at the cell in my bedroom is for a clock.
Still slept like shit until I started working out again, now I sleep like a baby.

>>76372309
buy sensodyne sensitive toothpaste /fat/bro

I recommend the fresh mint kind. Make sure it does not say whitening on the box.

>>76372372
I've been using sensodyne for years, doesn't do shit for me, shit is still really senstive to cold food. On the up side its kept me from eating icecream for over a decade.

>>76370574 (OP)
Good Sunday, frens. The file name says Sweat 82, I think im going to challenge myself to work out every day until I get to the 100th hat post. Stay strong.

>>76372377
but do you use the one with whitening? If you do it won't help.

You may have just gotten too much of your tooth chipped off, possibly need a filling?

>>76372385
Its called "Sensodyne Repair and Protect Deep Repair Mint Toothpaste", I've been using it for like 5 years now, it hasn't helped at all. I probably just need new teeth I must have fucked them up that badly.

~4 weeks of concentrated dieting and fasting and I've completely got rid of the gut I just carried around for 7 years of lifting because I was addicted to takeout and beer lol.

>>76372385
>possibly need a filling
You can't just get a filling when your entire enamel has thinned out from lack of proper care (and likely genetics). Tried different kinds of toothpaste for this too and it didn't do shit either.
t. also got extreme sensitivity to cold

>>76372400
>>76372423
might need a new tooth then I never got that bad but let it be a lesson for the future

>>76372448
Its not just one tooth its like all of them.
>let it be a lesson for the future
Yeah, take care of your teeth kids.

>>76372457
>Its not just one tooth its like all of them.
rest in pepperoni anon

>in work on a warm Sunday
Atleast I'm not eating like a piggy

To anons who replied to me last week about coke zero and plateauing on 190kg, I finally made it below by cutting my food portions and intermittent fasting, today I was 188.4. We're all going to make it.

>>76372382
What happens after the 100th?

>>76372585
I need more details.

>>76372598
He stops posting and we're finally free of him

>>76372613
NO! HE CANNOT LEAVE

Fatty Contest
casi0
237.6 lbs/107.7 kg

>>76372228
Yeah I was raised to believe that leaving a scrap of food anywhere on your plate was the worst thing anyone could do, luckily portion sizes aren't too crazy where I am but there are absolutely times when I'm eating out that I'll continue eating after I'm full

I make up for it by restricting calories even more the next few days. I don't know if it actually works that way, e.g. go 300 kcal over Monday, 100 under the next 3 days and it perfectly balances out? But I don't eat out that much anyway so no big deal

Just switched to medium shirts this month and they were snug at the start.

I got another 17 pounds til my goal weight, I might just eventually wear a small. How fucking odd.

>>76372636
Forgot pic

Hello everyone
Weight loss has been going good after reading the rapid Fat Loss Handbook. Cutting carbs from my diet has helped a lot, almost done burning up my water weight.
I have noticed I can't lift with enough strength in the gym like I used to, and I was wondering if anyone here could recommend me some good protein powders that would help me retain some muscle mass but not as much fat.
Thanks in advance.

>>76372721
>and I was wondering if anyone here could recommend me some good protein powders that would help me retain some muscle mass but not as much fat.
chicken
turkey
beef
eggs
milk
cheese
fish
take your pick

>>76372636
build some muscle unless you're just a short king

>>76372728
I see, very insightful, thank you
It seems that I will consume protein powder during my bulk and lean meat during my cut
Thank you again

>>76372627
ofc it balances out, your body doesn't just reset if you overeat on one day, some people even prefer tracking weekly calories instead of daily

>>76372743
you should only use protein powder in emergencies
no matter if you're bulking or cutting

>>76372753
Yeah, I know. What is a reliable source of protein, then? Is it really as simple as just eating meat, fish, milk and eggs atleast once a meal?
Man I really do overthink everything huh

>>76372742
Working on it, I am but a mere king of manlets though(5'10)

>>76372755
>Is it really as simple as just eating meat, fish, milk and eggs atleast once a meal?
yeah, I mean what else are you gonna eat?

just gotta count protein and calories take your omega3 and vitd and vitc and as long as you can afford it all that's it

>>76372765
what's the difference between bulking and cutting, then?
If my main goal (that is powerbuilding) should I always strive for a low calorie high protein diet or go through half a year on a bulk where I eat aas much protein as I can disregarding the calories and the other half a year on a cut where I avoid carbs and un necessary calories like the plague at the expense of protein and muscle mass?
(Genuine question)

Fatty Contest
toiletmichael
207lbs
5'8"

>>76372753
This sounds retarded. Why deprive yourself of the best protein to calorie ratio food

I've realized how much of a cheat chicken salads are
>lettuce and tomato, diced chicken and bacon bits with a little bit of vinegar.
>feel very satisfied, and yet I only ate like 90 calories

>>76372789
because real food is better?

>>76372721
diesel new zealand whey protein isolate .

There are only three things you should care about. Calories, fat and protein. This brand (with proper flavor selection) has the best ratio for calories, fat and protein. There are some trash protein powders that have less calories with only 18g protein which isn't as good as trade.

>lift with enough strength in the gym like I used to
feel full before heading to the gym. It doesn't matter what you eat to do it. This powder (and others) won't do shit for that.

Protein post workout matters. 3 hours for males, 30 min to an hour for females.

>>76372796
real food is imaginary at this point. Nearly everything is processed to some degree. Those frozen chicken breasts are pumped full of salt and water to boost the weight.

Still you shouldn't be drinking more than 2 shakes a day. Too much of a single thing is always a disaster plan.

>>76372796
Alright Rich Piana but why is whey not a real food

>>76372808
>>76372806
it's a powder that you disolve in liquid and drink

you could technically survive of off protein powder sugar and omega3 capsules but good luck having liquid shits and not getting micronutrients from meat

>>76372792
>diced chicekn
>bacon bits
>90 calories
don't tell him

>>76372789
Liquid foods in general are not very satiating. Whey protein in particular is digested very quickly, which makes it even worse. It's not really any better in protein to calorie ration than lean meat or egg whites, but you will be hungry again faster with a protein shake.

>>76372908
you don't just have to make protein shakes with whey/casein, you can use them to make anabolic recipes too, that's what I mainly use protein powder for

>>76372879
>2 oz of chicken breast: 55 calories
>half a strip of bacon: 22.5 calories
>lettuce and tomato: 12 calories
In total thats 89.5 calories.

>>76372806
>Protein post workout matters. 3 hours for males
Meaning I should take some protein within 3 hours after a workout? Is a shake from a single packet with 22-23g protein enough for a newbie?

>>76372806
>Protein post workout matters. 3 hours for males, 30 min to an hour for females.
shut the

shut the fuck up you niggerlicious liar

>>76372954
no, protein timing is irrelevant

>>76372965
I mean there's no harm in it either though, right?

>>76372954
I don't know your weight or protein requirements, but probably fine.

>>76372965
https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/

cry more

>>76373091
>I don't know your weight or protein requirements
My total requirement is like 110-120g (using 0.72g per lb of target lean body weight) but usually I bump it up to like 140 spread out throughout the day.

>>76373091
you stupid nigger at least read what you post

>>76373153
I don't see what you are trying to say. I can't read because I am a black minority.

It is a nice screenshot and definitely as something to do with the paper intro material I posted. Keep trying champ. One day maybe you could post a conclusion piece that would support your shit posts instead of the conjecture piece. I'll do it for you since
>you stupid nigger at least read what you post


For reference papers are constructed:
background -> theory -> testing -> conclusion

You posted the theory part. Here is the screenshot that says no our study wasn't conclusive and you should do the thing in the background.

>>76373177
sorry, I forgot to say it was at the end of the paper. That is the bottom of the screen where you have to scroll down a lot.

Fatty Contest
Greaser
92kg
Fucking damnit

has the dust settled on what the correct amount of carbs in a diet is?
is keto still in vogue? are carbs still deadly poison?

does berberine work?

>>76373199
nope. Still just shit posts and personal antidotes.

>>76373199
Yeah most of your diet should be carbs, if you keep protein and fat low enough then you can enter carbtosis and the weight will drop fast

>>76373199
i think there is an approximate answer according to your haplogroup if you want to test your DNA and shit. The reason there is no universal answer is because its specific to the individual. Asians can eat rice in sugar sauce all day and be skinny. Give that same diet to me and I will die from diabetes.

Wtf happened to weekly reports?

me? I like to eat my biggest meal right before I work out. I like to think that I am getting a pump with nutrient rich blood in my muscles which will tell them to grow. Dont care about your science shit

>>76373177
the bottom fourth part of what I pasted is the actual last part of the paper
right above the competing interests part

wchich you would know if you would have read it
but you haven't

because you're a stupid nigger
and you also posted the the link as support for your "recommendation" of an "anabolic window" when the link itself says it doesn't exist it's not a thing and if you're gonna eat anything post workout they say you should go for carbs

>>76373199
out of 110 lost kilos, i lost most of them on keto. but if you follow basic CICO rules and dont shitty carbs / fats you should still be losing weight regardless. for me, keto is just a a way easier way to count calories because its so restrictive.

>>76373199
enough to go about your day but as few as possible

>>76373236
your thoughts don't shape biological reality

>>76373250
My thoughts absolutely do shape biological reality

>>76373265
Based manifestation chad

How to lose fat above dick? I'm leaning out slowly but that area is high priority. I might be retarded thinking I can speed it up but that's why I asked here

>>76373277
There is no targeted fat loss

>>76373277
Sticky. Now.

>>76372945
I started counting my calories for the first time, and this is what was wild to me. My dinner was massive and under 600 calories, couldnt imagine eating anymore today. before, I was eating a day's worth of food in just shitty snacks before 4pm

>>76373244
>the bottom fourth part of what I pasted is the actual last part of the paper
your post location compared to my post location. My last reply since clearly you are idiot troll.

I clipped the scroll bars too much, but they show the same shit.

I am done replying to you.

>arms look great when flexed
>they look teeny tiny, simultaneously thin with fat sagging off them while at rest
The fuck is that
Is that normal
I'm not used to being able to see muscles at all but it's weird to be able to take a good pic and then look like shit immediately afterwards
Catfishing bitches out here

>>76373286
>>76373296
I'll invent a way.

>>76373199
>has the dust settled on what the correct amount of carbs in a diet is?
No
>is keto still in vogue?
It's gotten a lot less. Some people still do it, but it's not pushed as heavily as it once was (sneed oils, ozempic and carnivore are the new memes).
Keto is just a way to do CICO that some people find easier to follow. If it works for you with hunger management - perfect. If not, don't bother.
>are carbs still deadly poison?
Depends on the carb

>>76373305
cool sculpting

>>76373305
Its been invented, its called liposuction. Short of that you will just have to cope, seethe and eat less.

>>76373304
>look at my arms directly
>starting to have some decent size, great vascularity
>look at my body in the mirror
>still flat and flabby as fuck
I hate this.

>>76373301
>I am done replying to you.
because now you know you're wrong

I clipped various parts of the paper to disprove you

which again you are incapable of recognizing
because you are a retarded nigger

I accept your concession

>>76373304
My ex-gf calcualted 1RM was 28lbs for barbell bicep curl. She weighed about 300 lbs
My current calculated 72.3 lbs 1RM at 240 lbs body.

She had a massively better flex than I did. Bulge, defined muscle definition ignoring the droop. Shit was unfair AF. My flex shows a little movement and is looking flat rather than curved.

Your shit is normal. Genetics are what they are.

>>76373304
>is this normal
yes

The bad news, not wanting to move from neuropathy and pelvic pain
The good news not wanting to eat because of naseau from pain.

>>76372585
great job, buddy. what is your goal weight, if I may ask?

what reason would there be to gain +0.8lb in one day

>>76373500
water

>>76372627
>Yeah I was raised to believe that leaving a scrap of food anywhere on your plate was the worst thing anyone could do, luckily portion sizes aren't too crazy where I am but there are absolutely times when I'm eating out that I'll continue eating after I'm full
Why don't you just bring home your leftovers? I almost always bring leftovers home when I eat out

>>76372364
I had little trouble sleeping even when I was using my phone in bed, the thing is that after waking up I would spend like an hour doomscrolling instead of actually getting out of bed and doing stuff.

>>76372721
>recommend me some good protein powders
get either whey or egg protein if you're going to use a powder, vegan proteins are of lower quality.

Depending on where you live, quark/skyr might be a much cheaper source of protein than any powder.

Make sure to eat some egg yolks for the micronutrients and healthy fats.

>>76372598
Hat 101 is posted

>>76373286
disproven by recent studies

>>76373199
I don't think carbs are evil per sè, it's just that carb-rich foods tend to be low in nutrients per calorie.

When comparing the micronutrient content of 100 calories worth of rice and egg yolks, it's evident that egg yolks are significantly richer in essential vitamins and minerals. Egg yolks provide a greater variety and higher amounts of fat-soluble vitamins such as Vitamin A, D, E, and K, which are crucial for maintaining eye health, strong bones, and proper blood clotting Additionally, egg yolks are a notable source of B-vitamins, including riboflavin (B2), pantothenic acid (B5), and vitamin B12, which play key roles in energy production and nerve function

In contrast, rice, while a good source of carbohydrates, contains fewer micronutrients. It lacks significant amounts of fat-soluble vitamins and provides only small quantities of certain B-vitamins like thiamin (B1) and niacin (B3) Egg yolks also contain essential minerals such as phosphorus and iron in higher concentrations compared to rice, making them a more nutrient-dense option for those seeking to maximize their intake of essential micronutrients.

>>76373566
Yeah okay scienberg

>>76370592
>tfw I would be a twink right now if I hadn't ruined my skin
I'll just lose even more to cope

>>76373566
no, it's not

>>76371251
FDA approves all kinds of cursed shit for human use so that's not even a convincing argument.

>>76373199
As a vegan, it's impossible for me to gain weight without oil or fatty seeds. In my 30s, my metabolism has only increased after ditching nuts and increasing grain and fruit intake.

Struggling a bit to resist the McDonalds temptation, really want a snack wrap...

>>76373628
It would be one thing if there was a long history of its use. But the combination of being brand new and not FDA approved is pretty fucking significant to me. I realize the FDA is a bunch of retarded faggots but they generally try not to approve shit that will fuck up your health.

Amphetamines on the other hand have been taken for like a hundred years and we understand very well what they do to you

>>76373636
isnt it only like 350 calories? a bit high for how small it is but if you really want it you can definitely do so without going over ur daily intake

>>76373617
my dick will be waiting. You can do it!

>>76373636
then work it into your daily intake. Most of the chicken is alright, the breakfast stuff is fine if you dodge the hashbrowns and pork. Do the research, have a plan and stick to it.

>>76373636
dont listen to the fags who tell you its okay to eat mcdonalds. Its not okay to eat that shit. You know taking meth feels so fucking good. Heroin feels like cumming. MDMA is like the pure essence of love. These drugs are way better than some shit from mcdonalds. Yet you don't crave them, you crave the mcdonalds. Why? Because taking hard core drugs is not an option to you. In your mental model of yourself you are just not a fag who uses drugs. And so in the same manner you need to adjust your mental model of yourself and truly believe that you are not a fag who eats mcdonalds. Ever. You are above it

>>76373660
u sound like u have an eating disorder lol

Yeah, eating slop is ok, eating all the time isnt, plus ifnyounjust OMAD it, you wont go over 1500 cal unless you order a large milk shake with extra shit in it, that alone is 1000 caloires, but just a small fry and a burger wont exceed 1500. You probably would relapse so I suggest YOU dont eat slop

>>76373626
of course it is
https://m.youtube.com/watch?v=UV4d7a1CALw

>>76373644
>>76373646
I really shouldn't because I think it might not end there

>>76373660
That's a very hardcore comparison but you're right to a degree, it's just been a while since I've had it

>>76373636
>McDonalds
Why would you even go for McD of all things when it's a bottom tier fast food place? At least go to KFC or something.

>>76373723
KFC is shittier Taco Bell is superior

>tfw starting to notice some definition on my upper body
bros we all going to make it

>>76373739
show us, post a pic

>>76373723
The snack wrap is back

>>76373723
I am still trying to figure out how this makes me feel. KFC should be more calories, fat and more protein when compared to McD.

All restaurant food is filled with sneed oil
you really shouldn't

>>76373710
not watching your gay little video

two source studies are useless
one says
>a training programme entailing localized explosive resistance exercise, prior to an endurance exercise bout, may target specific adipose tissue sites eliciting localised fat mass loss in the upper and lower limbs.
which is nothing

and there's two very long studies which I am not reading because I cannot be bothered to and because spot reduction of fat is not a thing
>oh but we measured 5kcal of fat more burned by doing this insane workout that no one is going to do

spot reduction is not of measruable significance
and just losing weight will do more for you than "spot reduction" ever could

>>76373506
what specifically would be causing this though? is water retention just random?

Just had a massive 3pc fried chicken meal from popeyes, as soon as I was done I immediately felt all of the weight I've lost get put back on my belly but holy fuck did it taste great

>>76373794
>is water retention just random?
it has causes it's just that figuring out an exact cause for every water weight swing might as well be impossible

cabrs, fibre, sodium, exercise, sleep, hormones
can all affect how much water the body stores and for how long

I guess carbs(turning into glycogen) and fiber themselves could also be an explanation for >>76373500

>>76373794
salt, input/output, heat (see input/output), exercise (see heat and complex muscle building stuff that I only half understand), sleep (see exercise recovery)

I weight myself twice daily and then compare with the previous week. If you miss two days then worry, otherwise accept the universe is unfair.

>>76373091
Huberman just did an episode on this. You do want protein post workout, but 99% of people have some protein in their stomach they they are already still digesting from a previous meal. Unless youre working out first thing in the am after not eating for 8+ hours you have no need to rush to chug a shake

>>76373835
>Huberman
lol

>at grocery store
>''you look like a strong go getter''
>help sweet elder woman load her basket
she has no idea how hard that hit me ;_;

>>76373646
>my dick will be waiting. You can do it!
No it's over, i'm never coming back from this

>>76373846
woman spotted

>>76373846
Damn this twink got pregnant? That's crazy

>>76373723
I like the breakfast at mcdonald's.

Thr burgers and fries are pretty bad though, and anything with chicken is downright disgusting.

>left bicep looks bigger and better defined
>left bicep always fails first while right has a few more in the tank
Do you think poor form on my right side is causing that? Using too much of the other muscles to curl on the right?
Or is that just the way shit goes sometimes
Doesn't feel like I'm doing the form any different. If anything I feel like I have to put a bit more of my body into the left curl to get it to failure closer to within the range of the right

>>76373883
Technology marches on.
Women will be obsolete by 2040 at the latest.

>>76371712
I'm in Brazil, our dietitians and health service are actually good and affordable here :)

>>76373906
I think you should stop being neurotic

>>76373916
Can't I have mento illness

>>76373916
Neurotic people are responsible for almost all civilizational progress.

>>76373805
are you feeling groyperous?

>>76373907
EW WTF

>>76371941
Apologies.

>>76373846
post nipples slut

I noticed a week ago that after eating some fish I felt a million times better.
Later I felt a slight, almost unnoticeable craving for more fish compared to other meats.
Figured it was because I was deficient in omega-3s. Bought a supplement bottle and started taking some since yesterday. The craving for fish is gone.

>>76374116
yup
correct diagnosis and treatment

woke up with the cravings and ate like 6 slices of homemade cake
probably over 500 kcal
feel a bit bad but i already knew it would happen
i just won't repeat it

>>76374116
I ate deenz for dinner all last week, it was delicious.

>>76374021
blue board

>>76374139
deenz nuts

>>76374137
>probably over 500 kcal
uhhhh each or total?

i can’t stop eating all my daily intake before 5pm and having to either starve the rest of the day or ruin everything by eating in the middle of the night

>>76374218
push it back by at least 1 minute each day

>>76374218
me 2 :(

>>76370574 (OP)
I am 111kg now. On targeting 108kg by the end of the month. I could do it

>>76373846
damn tbhon. but I am pudgier than you.

Just watch Indian street food cooking videos to lose your appetite.

>>76374218
what helps me is
>push back breakfast for a couple hours
>more coffee
>eat a very small plate of food, and then go get seconds only if I'm truly starving
>set aside 100 or so calories for fruit to snack on

I'm slowly starting to binge again. I know it's happening, I'm saying it right now. And yet I know I won't stop it, I know I will binge. Why am I like this.

>>76374250
because recognizing the signs is the first step
now you have to figure out what will stop you

>>76374237
Show us....

>>76374168
total
i'm still craving to be honest

>>76374260
in what world is a whole cake 500 calories

>>76374262
idk if cake is the right name but it's basically this, i ate around 6 slices of around 6x3x5cm

>>76374276
thats not cake thats just bread thats in a circle shape

>>76374218
Have a midday snack to tide you over. Also have a low calorie snack set aside for emergencies late at night that will only reduce the deficit, not push you into a surplus.

>>76372259
Thank you, I will try to work on all of this as soon as I can.

Your words have been more helpful than you could ever know.

I think being fat broke my brain. I don't ever feel happy anymore. I just exist.

>>76374325
then this should make u want to lose weight even more, what do u have to lose?

I have come up with the ULTIMATE dieting hack.
>Eat the food
>spit it out
It's that easy.

>Have some ice cream bread in the freezer, really want to eat it but it goes over my calories
>eat it anyways, but spit it out before swallowing
>get the satisfaction of chewing and tasting it
>don't get the calories
I'm a genius. Why aren't you doing this?

>>76374330
I am losing weight. I was hoping it might fix my brain but it doesn't seem to be doing that. I guess I won't be dead at 50 though.

>>76374330
>what do u have to lose?
weight

>>76370574 (OP)
How bad is 20.4% body fat

>>76374338
It isn't bad at all, if you aren't a schizo.

>>76374332
because I'm not an addict

>>76374338
somewhat
could be worse
could be better
should be better
now lose the fat

>>76374332
ur still ingesting calories, sure its far less than if u were to swallow it, but still. also this is gross, no one wants to eat chewed up and spat out ice cream

>>76374338
life begins at 12% bf

>>76374325
Have you ever considered that you got fat because you don't ever feel happy and food helped you cope

>>76374332
seems like less advanced bulimia

>>76374353
>no one wants to eat chewed up and spat out ice cream
who says someone would it after?
I mean fatties would
but the idea is retarded in another way

>>76374354
>bro just cut so far that your hormones start getting fucked up brooo
yeah right

>>76374358
Nah, I was definitely happy as a kid/teen. Spending my entire 20s binging and drunk is what fried my brain. I'm sure of that.

>wanna lose weight to nab a qt
>not sure there's any point because housing is so expensive I can't support a family
>remember that there's cheaper places I could live
Time to nab me a qt latina and move in with abuela-in-law.

>>76374370
what race are you?

>>76374332
https://withinhealth.com/learn/articles/chew-and-spit-disorder-chsp

>>76374378
White.

>>76374332
You... chew ice cream?

>>76374370
Start working on your spanish now. Nothing worse than a 50-something schlubby white guy trying to talk to his 35 year old latina gf in spanish and sounding like Peggy Hill.

>>76374365
>your hormones start getting fucked up brooo
temporarily
once your body comes to terms with your new physique then it will stabilize and equalize out

>>76374383
kys racemixer

>>76374383
prove it

Help
My in-laws get together every Sunday for a family dinner and they always snack before and share dessert afterwards. My only thought to combat this gorging fest is to just fast the day of and the day after. I'd feel weird as fuck if I asked for a smaller plate to accommodate my fatfuck portions

>>76374400
nope, fat requirements are requirements whether fat or skinny

does anyone have any tips on how to move onto regular push ups from knee push ups.
My knee push ups are getting there and I just want to try to make at least one normal push up but every time I try the arches in my feet hurt and I don't really know how to combat it.

>>76374393
Already got 2 years on Duo.

>>76374367
There are books on this. It takes way longer than you'd expect to go back to normal. Have you stopped drinking? Its very easy to swap one indulgence for another and they're all warping your brain in a similar way

>>76374404
You could always try to eat less, like not eat everything they give you. Just limiting the portion yourself might improve it for you

>>76374411
I am 1 year sober and 6 months into my diet. I do feel better in general I'd say, but not happy. I just feel indifferent to everything, like I'm just floating through life.

>>76374407
... how fat are you?

>>76374422
Good for you. Congrats.

It took me a full year to start feeling somewhat normal after ceasing alcohol. I still do feel plenty of anhedonia like you describe. Maybe we will never fully get there, I don't know. But I sure know I feel better than when I was drinking

>>76374422
Alcohol fried my brain too. For the first year or two after I stopped drinking every day I was in a similar position in that I felt better physically but I was just dead inside. Absolutely nothing made me feel good at all. That started to fade back to normal-ish after about two years, and I was only a heavy drinker for like 3-4 years total.

>>76374431
Thanks anon and congrats yourself on the sobriety. No doubt life is 100000% better now than it ever was before. Its just strange, I see people get so excited for mundane shit. Like a new film or TV show etc and I just feel nothing.
>>76374437
Glad to hear that, maybe I just need to wait longer and things will improve.

>>76374332
this thread has a new guy "come up" with that very same idea every few weeks, they never stick around to report on how their weight loss journey is going. you will NOT be the one to break the curse
>>76374408
>2 years on Duo
mobile or desktop?

>>76374440
Anecdotal evidence, but I feel like the thing that made the biggest difference for me was fixing my sleep. Multiple years of getting 4 hours of drunk sleep every night had fucked me up severely. I started a strict regiment of going to bed super early and I would frequently sleep from like 8pm-9am even though I didn't feel particularly tired the night before. I think my brain just finally had the time to go in and clear out all the plaque that had built up on my neurons over the years.

>>76374442
Mobile.
I know it's not the best. Might try and take some classes to up proficiency. Although when things all go well for me career-wise, maybe I'll just move to LATAM for a while to soak up the language while finding my sexy latina wife.

>>76374449
Sleep is definitely something I could and should work on. I probably get 7ish hours a night but maybe I just need to sleepmaxx for a while and see if that helps.

>>76374455
You've probably heard it before but really try to go no bright screens for 2-3 hours before bedtime. I got a Kindle and on the lowest brightness setting I can read in a pitch black room no problem. 1mg melatonin taken sublingual an hour before sleep time if you are having trouble falling asleep. Don't get frustrated if you start waking up in the middle of the night or super early for no reason, your brain has to get used to the new 24 hour cycle and adapt hormone production accordingly before it will feel natural.

>>76374426
181cm 118kg

https://youtu.be/2lK4LrD8Ii4?t=61

weekly checkin - 2k calorie budget
>131.6kg 5th july
>127kg today
happy with my progress so far. have consistently walked 10k steps and tracked all my food. i'm finding that keeping my carbs on the lower end is working well enough and i get what i need from vegetables (i made a slow cooked beef stew with leek, tomato, onion, mushrooms, celery, zucchini, was pretty good).
going to start lifting this week

>>76374449
I wish I could. Sleep apnea, even while treated, has me experiencing lots of restlessness while i sleep. I hope to lose enough weight so that I don't need the cpap, but I am down to 220lbs and still see my sleep suffering badly if I dont use it.

I think I would have quit drinking a long time ago if I didn't have sleep apnea. So many times I went one night without drinking, still woke up feeling like crap, and then told myself that alcohol wasn't that bad for my sleep.

How often does the fattycontest leg report update? Mine is about 6lbs out of date at this point

>>76374489
congratulations you've dropped water weight

>>76374489
r u really 37?

>>76374338
If you're skinny fat its average. If you have muscle, its the upper end of good.

>>76373835
He tends to flip on this when he is talking about casuals versus people actively working out.
https://www.hubermanlab.com/newsletter/foundational-fitness-protocol

>>76373846
would and get some stretch cream. You will be fine. Red light therapy might help and it is pretty cheap if you know where to get it.

How we doing frens?

Tomorrow will be 4 weeks in. Down 7 pounds per the scale today. Started at 203, weighed 196 today, goal weight is 160. Currently on a water fast, afternoon hunger has passed and I'm chilling.

At avg 1.75 lb/week, that puts me at goal weight on December 4th, almost 5 months from now. Settling into the routine and getting cozy, I'm gonna be here a while.

Cold and Wet but I must walk. 350+ posts good effort. See you all in the next bake.

I really really really dont want to walk to the gym and the rain. But its gonna pour all week.

how am i supposed to go for a walk when it's 110 degrees outside

I'm going to try and make a new thread. Wish me luck

>>76374642
Walking on treadmill right now, felt like shit and barely moved all weekend but the pain is letting up so gonna try and get my steps in, no weight gain though so thats good.
>>76374726
>>76374695
Fold away treadmill

>>76374726
should be easy if you're not fat

oh wait.....

Fatty Contest
BeefyWeiner
190.25 lbs
5'9"

>>76374750
New thread created
>>76374764
>>76374764
>>76374764

>>76374726
After the sun gets low, or first thing in the morning. You're either making excuses or becoming the person you dream of

>>76374776
>You're either making excuses or becoming the person you dream of

Adding that to my smart shit someone said on 4chan list, thank u anon

>>76374547
it's a start
>>76374575
yeah

>>76374752
That won't help me lift. I also just like having a dedicated space to exercise because I just dont do it as regularly at home.

fuck it was so easy at first bros but now I feel so weak and hungry all the time
just 11 kg from the dead center of the BMI chart, gotta hang in there
I do wonder when I switch to maintenance how much of a difference the extra 500 kcal a day is going to make though. Maybe this is just my life now

I have been going on walks pretty much every evening all year. Only for the last two nights I randomly decided to start running. I think that’s a sign the shit I’m doing is going well. I actually have extra energy and feel good enough that I actually want to jog. It took zero motivation or willpower I was just bored of walking and wanted to get home a little faster so I ran. First time I jogged in like 8 years or some shit. I probably went about a quarter mile the ffirst day and an half mile the second day. Feels good. I plan to progressively increase my distance but still try to stick to only doing it when I want to and just walk if I don’t feel like running.

Fatty Contest
Ponponpon
262lbs

>>76374218
A couple things to try anon.

- 18-24 hour water fast to really reset your appetite and get your body used to actually eating the cookies in your big booty ass cheeks instead of the cookies in the oven

- Eating more protein and filling foods. I stuff my face with grilled chicken with a nice mayo ketchup sauce. The macros even out between the grilled chicken and the mayo bullshit, but it still tastes yummy enough. A bomb of protein like that really fills me up good I find.

- Intermittent fasting where you specifically fast from morning to 4/5pm and then you break it from that point.

- Nicotine or caffeine, both suppress appetite.