>Who is /fat/ for?
For the dieting ducks working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/

>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).

>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html

>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.

>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq

Previous thread: >>76384407

I hate being a fat retard.

>start getting demoralizing videos on youtube
fuck you google, I am not giving up and no amount of fat fucks saying "it's just your healthy body, think of anorexia, you're human" will make me quit

hitting 10k steps has been really easy in the summer i moved out to the US for my job a year ago and got so fat in the winter won't happen again next year
the rice cooker/steamer has been really helpful too with steaming veggies without using so many pots

>>76388156
>almost at 2 pl8s for my squat reps
>inching closer and closer to squatting my own bodyweight
I am growing stronger.

>>76388158
Good boy.

I'm on day 29 of my diet. Things are going really well.

I've been sticking to it and I'm going to keep sticking to it, I have zero choice. My heartrate is better, I feel better in myself, I've begun lifting.

But IDK...

I just feel so lethargic and unmotivated today. Maybe it's the realisation that this in only the end of the first month with many more to go.

Share with me, anons of /fat/ your widsom to keep going.

Im stuck in a cycle of being scared of losing gains which then turns to cope calories to get enough protein to stay fat, retarded and semi strong

>>76388167
I just kept trucking and at some point I came to learn to love the gym.

Haven't been counting calories but I have been eating smaller meal portions and also stopping myself from snacking. It's been crazy seeing myself go to the fridge or to the pantry to try grab something and then stopping myself mid way and actually not eating, feels good man. Naturally (without thinking about it until recently) I have been able to drop 11kg from my heaviest weight so it might be my time. WAGMI.

I've developed good habits and I've been consistently eating at a 500 kcal deficit every day that I cook or buy food for myself, even eating out. At this point my biggest weakness is free food. People are always bringing cookies and donuts and stuff into work; if it's free then I just can't resist.

I've been reading this book on intuitive eating. I want to say that it's retarded, but surprisingly, only about 40% of it is retarded. see, the HAES fatties, whose denial of reality furnishes their masturbatory sense of self worth, deliberately misinterpret the fundamental tenets of this approach. the book effectively says
>hey fatty, you should develop an intuition for only eating as much as you need in any given day; eat until you're full and no more
>don't deny yourself any particular food; indulge, while also monitoring how you feel and ensuring that you're not overeating by not stuffing yourself past the point of being full
>if you take this advice as carte blanche to eat whatever the fuck you want, at any time, without compromise, then you are flagrantly abusing the tenets of this system
there are reasons why one may not agree with this approach, primarily because it's less rooted in science and more about addressing the poor eating habits of the food addict or other mentally ill types, but I can't see any problem with the initial logic of, "just eat until you're full, don't deny yourself food because it'll only make you psychologically crave the foods you can't have even more, and maybe stop obsessing about weight loss because you're clearly mentally ill and not in a position to think about this problem clearly"

I ain't finished with the book though, maybe it's more retarded than I realize, and it has said a few things I've disagreed with, but I have walked away from it thus far with the position that delusional fatties will twist anything to adhere to their crazy worldview and justify their denial of reality.

Exactly one month to the day into my diet, lost 22 lbs so far (215 to 193 at 5'10). Things are going well so far and it's not very hard to stick to it, doing low carb OMAD, basically just meat and veggies once per day, plus whey shakes to get to 100g+ protein. Just started taking creatine and TMG the other day (5g + 2.4g), let's see if the scale goes up a bit (or stalls) from water retention. Ngl, it feels amazing when my clothes are suddenly too big and I actually need a belt to keep trousers up

>>76388235
>basically just meat and veggies
this'll make anyone lose weight

>been cutting since april
>going to an all you can eat restaurant today for my grandma's birthday
Pray for me bros.

>>76388247
Honestly not sure which aspect contributes to what extent to the weight loss, either A) low carb/keto staying <15g carbs, B) intermittent fasting with a pretty extensive 23h fasting window for OMAD, or C) the hefty calorie deficit I have as a result, I'm usually around 1k-1.3k kcal/day.

It's probably a combination of all three, I'm just happy the weight continues to drop off

>>76388219
which book?
and yea, figures it's mostly just taken out of context/misinterpreted and thus everyone who's never read it themselves now hates it, many such cases

>>76388267
>C) the hefty calorie deficit I have as a result
This. CICO is king.

Another night of conquering alcohol cravings. Give it up for day 5.

>>76388285
You're probably right, low carb and OMAD are simply ways to make lowering the "calories in" part easier and more fool-proof

>Just found out my protein shake contains flaxseed which I have a mild allergy to.

Well that sucks.

>>76388274
book is just called "intuitive eating" by evelyn tribole and elyse resch. I'm still reading it, and I don't necessarily think it's a great approach to weight loss, but I suppose there are some points it brings up about one's "relationship with food" and how people can go to extremes if they restrict excessively. even so, whatever good points are raised in this book, I also can't help but feel like the book is inconsistent at times, or contradicts itself sometimes. point is, I think it's easy to misinterpret, and the HAES retards who are looking for an excuse to stuff their face are doing just that, but there also may be a subset of well meaning individuals who read this book and think they get it but have no clue what they're talking about.

>>76388255
Have fun and remind yourself why special occasions are called special afterwards.

30k steps today. Feels good.

Shit I started replying to people on the old thread.

>>76388436
>only old thread chads will see your message
don’t see the issue

If God didn't want me to be fat, then why did he make French fries?
Curious

>>76388167
The Seinfeld Strategy.

You get a calendar or something in a prominent place in your house, and make a big X on each day you diet. “After a few days you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt. Your only job is to not break the chain.”

I’ve NOT Ben doing well with my diet and this really helped me visualize it. I’m using smiles or frowns instead of Xs.

https://jamesclear.com/stop-procrastinating-seinfeld-strategy

lads just found out my wife has had a 3 year affair. I'm in the best shape of my life but now I need to cut hard to have any hope of spreading my seed before I'm too old

fucks sake man

>>76388453
this is a loser's mindset. you need to be so committed that failure becomes unthinkable, not just something that happens regularly and you just mark it on the calendar and move on.

Good morning, frens. Stay strong.

>>76388219
Yeah I don’t agree with body-positivity shit, but the mental health is something that needs to be addressed. I can’t obsessively count calories because of this. I think about food ALL THE TIME and thinking about not eating food makes me think about food more and then knowing I’m denying myself/not supposed to have it makes me want to eat even MORE because it hurts. Instead I don’t count calories or try to think about it ant all. Just have a set schedule to set a rhythm in a deficit. Now as long as I don’t break the eating habit I set up I’ll be good.

>>76388468
Says the person in the /fat thread with me. We’re in the same boat buddy. Creating new habits is hard and doesn’t magically happen. Keeping on task is hard and you’re not a robot with an on/off swift with these things. You have to visualize it and do the mental work to get there.

>>76388472
Morning. Someone called you hat guy in a thread and it made me think of the hat man.

>>76388504
There are a couple posters here who let me live rent free in their minds, so maybe I am the hat man to them, haha.

>>76388474
if a buddhist monk can stand still and meditate while he is set on fire, you can learn to control your mind just enough so that you aren't thinking about food all the time. you don't have to be a slave to your impulses.

>>76388543
You are comparing a guy who devoted to his life to sitting still and controlling his mind via breathing to a person who devoted his life to sitting still and controlling their mind via eating. Lets think a little before posting.

fellas went out to buy some clothes today, I'm officially down one size :D

2 week plateau finally over, lost a pound over the last 2 days.

Losing weight is so much harder when you get to a (barely) healthy BMI.

I need a rucking vest to get my old cardio gains back

>>76388148 (OP)
>2 months off turning 29
>doctor says im anemic
Jesus christ is this what its like getting old or should i get off the [spoiler]ozempic/wegovy[/spoiler]

The BF% calc in OP has to be wrong for me, no way I'm 19%.

Lowest I could maybe be would be 24% I think, probably more 25-27%.

>>76388537
>the hat man heard the sound of the twinkie wrappers, a cacophony of plastic, emanating from your room

>>76388553
i am not saying that he needs to be able to ignore the pain of being burned alive, either. the point is that it is better to threat the root of the problem rather than the symptoms, and it doesn't take much effort to learn that much self-control.

>>76388625
I mean I agree, but somethings are more easy said than done, I cant do shit unless a switch flips in my head, and that just randomly happens. One day I was just like
>Ok time to lose weight
All because that switched flipped, not because of discipline

day 7 of lowcarb highprotein
my nightmares are haunted by a truck-sized chicken-tuna chimera chasing me through a wheat field

The more I run, the more I wonder what am I running from? The fat? Or my own insecurities?

>>76388664
Youre running from the person you don't wanna be anymore. Keep at it and you'll lose em.

>>76388664
Im running from my problems, well walking now as I now incline walk over run.

>>76388664
>That day, for no particular reason, I decided to go for a little run

>>76388590
For me it's a month away, but allthey told me was to lose weight and touch grass(more vitamin D)

>>76388664
I run or I guess incline walk, because I like to see number go up much the same for my lifts.
Getting stronger is fun.

sometimes i like to come back to /fat/ to post progress, this is one of those times
starting weight 154.6kg
goal weight 89kg
current weight 117.5kg
doing this without taking drugs because originally I was denied them and now as long as I keep losing don't really see the point, still a long way to go tho

>>76388196

I gotta say the clarity of mind that comes from good diet and weight loss is shocking. I feel like I can play video games at a better level than ever before in my life.

jiracken

Fatty Contest
KickboxAnon
225.1lbs

Feels good, was stalled out for a week but seems like the scale is moving again now.

>>76388711
Yeah, but its so hard when you add in peer pressure and the desire for social conformity. I don't want to be the only guy in the office not eating what all my coworkers are eating. When your family goes out for fast food are you just going to order a water? Its my birthday and someone brings me a homemade cupcake am I supposed to say "no" and throw it out in front of them?

>woke up between 6 and 7 am.
>want to take a nap, because night shift at 11 pm
>too hungry to fall asleep

>went for a run
>lost fifty pounds
>eat some Taco Bell as a reward
>gained a hundred pounds back

I've been sleeping in a newer, smaller bed the past 4 days and every morning I wake up more bloated than I did before. It goes away once I start moving and farting, but I can't feel flat in the mornings anymore

I slipped up for one day and it took 1 week to undo the damage
It wasn't even worth it. I felt like shit
You can't really outrun a bad diet

I’m going to McDonald’s

>>76388806
Have some respect and go to Burger King

It’s shocking how fast I can blow through 2000 calories

>>76388821
whats ur speedrun pb

>>76388821
2000 calories is a single large bacon king meal at BK if you don't get a diet/zero sugar soda.

Sadly one of my favorite fast food burgers, I often just make a 93 lean 8oz double cheeseburger with those 40cal Kraft singles on a fiber roll. It's around 550 calories. Need to find a good air fries fries recipe, probably something seasoned because plain fries with minimal oil are meh.

>>76388196
Work is so hard because all that stuff is delicious. I sometimes compromise by taking a knife and cutting off a little donut or whatever just so I don’t miss out too much.

>even if you reach your goal weight you still have to eat fewer calories forever to maintain it

how long before a workout should you do carbs?

>>76388839
yes but you should not want to eat more calories. become the person who is satisfied with less. if you cannot do that, then you will forever go up and down, gaining and losing.

>>76388839
just build muscle to increase your maintenance

>>76388830
1 big toblerone

it's amazing how good everything tastes while on a deficit

>>76388839
I will gain tons of muscles so I can blow through 2.5+ calories without gaining weight.
That is my endgoal plan.

>>76388839
Feels good to be a cardio enjoyer, I'll still be eating like 2500+ a day.

Could I, realistically, get my gf to lose weight at a faster rate without her finding out that's what I'm doing? I cook for us both several nights a week so have reasonable control over what goes into our bodies. She cycles 8 miles 3 times a week and has cut dairy entirely.

>>76388875
I guess you could make low calory shit and pretend it's super calory dense

>>76388859
Just like how water tastes amazing when thirsty

>>76388871
Do you feel like the cardio helps with that? Let’s say I go over 500 calories for the day, can I just ride a bike for 90 minutes in still be in a deficit?

>>76388888
Checked

>>76388905
mostly, but you are not supposed to eat the extra calories because then you'll build a habit of overeating even while exercising.

>>76388839
>you have to stop eating like a fat fuck to not become a fat fuck
crazy how nobody thought of that

>>76388859
they say hunger is the best spice

>>76388905
It’s called GFLUX

>Cardio 3 days a week
>Lifting 3 days a week
>1700 kcal
I feel like I can never finish the rice I make for my lunch. Is it such a determent if I remove it for 100g more beans? I'd have to add 200kcal somewhere else though. How important are carbs compared to protein & fat? I'm trying to get 130g of protein atm

>>76388911
Eventually if you do a lotnof cardio everyday you have to eat your burned calories or you'll end up way underweight.

My personal goal is a TDEE of 3000+ everyday because I love food, if I ate my BMR or even sedentary TDEE I'd be losing 2 sounds a week til I died of malnutrition.

Yes eating your cardio calories when actively losing weight is a bad idea, but when you're at your goal weight you need to.

I recommend eating 200ish below what you think your maintenance is from calcs at first though, to test how accurate they are.

>>76388839
No one talks about the diet after the diet

>>76388938
>>Cardio 3 days a week
>>Lifting 3 days a week
And here I was thinking I was hardcore for swimming sometimes on top of my 3 lifting days.

>>76388948
Cardio is easy, as I only do 30 minutes of jogging, but I'm aiming for 10km in 45min.

update: Ate free donuts at work, but ate less than planned for dinner and managed to come in at a calorie deficit today. Not as much of a deficit as I'd hoped, but enough to keep me on track this week

>>76388950
I'm workong my way up to 1 hour of 3mph walking at a 20% incline currently.

Burns a lot more than you'd think.

>>76388954
Yeah, that's how I started. Incline feels great for me, as it doesn't really feel like I need any recovery.

>>76388954
>walking at a 20% incline currently.
where the fuck do you find 20% incline treadmills?

>if you squint really hard in perfect lighting conditions you can maybe sorta see faint outlines of my abs for the first time ever
feelsgoodman

>>76388775
>its so hard when you add in peer pressure and the desire for social conformity
Imagine not being autistic lmao, couldnt be me.
In all seriousness, though, people at work know i'm trying to be less of a fat fuck and respond well to a "no, thank you". My family doesn't do fast food, but when we go out to restaurants i can usually find a lean protein option.
The birthday cupcake is an exception, of course, but that happens once a year and won't kill progress unless everycunt is trying to sabotage your weight loss

>>76388950
I already do 30 minutes of cardio on all my lifting days so I guess our routines aren't all that different afterall.

I just wanted to be a star...

https://www.youtube.com/watch?v=PPruFbbAkzU

>can close the top button of one my nice pants again
It's still too tight, but I'll be able to comfortably wear it again in no time.

>>76388969
The gym?

>>76389014
>The gym?
my gym maxes out at 15%
you based retard

>going down from 1600 cals per day to 1500
it hurts

>>76389179
Height & Weight?

>>76388167
>Share with me, anons of /fat/ your widsom to keep going.

A daily walk plus stay hydrated with a good mineral water like Europeans. I used Acqa de Nepi. If it was good enough for Julius Caesar, it's good enough for me.

Often hunger pangs are really thirst warnings. Handle the thirst. Whenever I start gaining, I just drink 5-6 bottles through the day then eat what I want (though low-carb). Works for me.

Otherwise eat natural with high fat/protein and low-carb, limit calories. Drink that water.

Good luck, fren.

>>76388235
>Exactly one month to the day into my diet, lost 22 lbs so far (215 to 193 at 5'10). Things are going well so far and it's not very hard to stick to it, doing low carb OMAD, basically just meat and veggies once per day, plus whey shakes to get to 100g+ protein. Just started taking creatine and TMG the other day (5g + 2.4g), let's see if the scale goes up a bit (or stalls) from water retention. Ngl, it feels amazing when my clothes are suddenly too big and I actually need a belt to keep trousers up
WAGMI

Inspiring, fren'--keep at it!

>>76388944
damn if youre losing 2 sounds a week you wouldnt be able to speak anymore after 22 weeks unless you switched to a tongue clicking language or some shit

>>76388167

The lethargy will be off and on until you're done. The progress comes at a cost but the payoff is worth it. It's worth it.

It really is worth it.

>>76389186
5’10 152 lbs

>>76389328
You're pretty much at my goal weight and same height, how much leaner you wanna be?

>>76388468
>you need to be so committed that failure becomes unthinkable, not just something that happens regularly and you just mark it on the calendar and move on.
Im of the opposite opinion. You need to come to terms with the fact that failure happens and when trying to achieve something noteworthy you will fail, oftentimes repeatedly and horribly. But eventually you succeed. If you never fail, youre not challenging yourself. Maybe this type of thinking depends on the person, what motivates them, and what holds them back?

>>76388604
You're probably 20-25%. Not bad at all. Get to 18-20% and you'll be pretty damn healthy.

working out with zero hormones SUCKS but i need to keep losing weight

>>76389344
I want abs. ChatGPT says I have 4-5 lbs to go. I hope it’s right. What about you?

>>76388851
Toblerone's largest bar is 4.5kg
528kcal per 100g
23,760 kcal bar
Damn... that's like two weeks worth of calories right there.

I'm tempted to try to eat a whole one just to see if I can. I bet I could.

>>76389484
you fatty of course you COULD

Anterior pelvic tilt sucks

>>76389399
Some how I always end up with abs and lovehandles lol

>>76388821
>It’s shocking how fast I can blow through 2000 calories
IIRC mcdonalds used to have an oreo milkshake that was like 3,000 calories by itself

>>76389596
for realsies?

>>76388775
I just tell them I'm diabetic

>>76388287
Proud of you anon

>>76388196
No anon, good habits are all you need. Once you've developed them you literally don't even have to think about dieting anymore. Eat whatever you want, good habits will keep you thin.

>>76388219
Intuitive eating works for people who naturally have the hunger level of someone who is blasting 15mg tirzepatide. Everyone else needs to watch their food intake.

anyone else fartin today?

>>76389596
Nah it was more like 1200 or 1500 calories and I think it was DQ that had it. Dirty bulk to the max

>>76389638
Im farting more as I lose weight then I did as a fatty

>>76389571
I guess something has to be the last to go. I’ve never had abs so we’ll see what order I get.

anyone doing this while being depressed? I keep thinking none of this shit matters and food is the only thing that gives me happiness and I should go back to my old ways

>>76389673
that's how i got fat

>>76389673
Depression isn't real

>>76389571
I'll take that over my beer belly which never seems to go away

>>76389596
the one i've been seeing on tiktok is from baskin robbins

>>76389701
>this is what Americans drink for breakfast

>>76389359
I can see 24-25%, end goal is a reasonable 15% bf.

>>76388571
Congrats

>>76389676
lol true but it's like my mindset is idk how my life changes if i even get fit, i'll still be a mess with a bunch of loose skin
>>76389677
wow i'm cured thanks

Take the brassica pill with me anons. Endlessly variable, reasonably priced, various textures to choose from, low caloric density, great at taking on other flavors. Goes well with any protein you choose.
Picrel, sub 600 kcals for a giant ramen bowl of food.

>plateau for a week
>got depressed and started eating at maintance for another week
>suddenly motivation arises
>cut most carbs, getting them only from veggies
>finally enter ketosis (I think)
>don't feel hungry, reach my lowest weight
>it's only been one day
Life's good.

>>76389709
>lol true but it's like my mindset is idk how my life changes if i even get fit, i'll still be a mess with a bunch of loose skin
Loose skin eventually tightens and even if you have some left over, you can get is surgically removed.

>>76389673
That's not depression
that's correct and you know it
Whats the point of living 10 more years if you cant have as much fun as you want

>>76389715
ketosis curbs hunger?

>>76389715
Remember that ketosis makes you lose a bunch of waterweight.
It's part of why people on keto often get shocked when they go off it, as it seems like they suddenly gain a shitton of weight (mostly water).
>>76389722
No, ketosis is just a way to produce carbs for your body. It's less efficient than just using normal carbs so you burn some extra kcals, but that's not that big a factor.
The ketogenic diet helps with hunger for some people though, as the lack of consumption of carbs means less spikes in blood sugar, which most people perceive as cravings/hunger, especially fatties.
I can't speak for others but I can say for myself that I'm on a pretty steep deficit and don't feel hungry basically at all (sometimes about an hour before the next meal)

>>76389701
Daaaaaaaaaamn

>>76389701
I could drink 5 of these without feeling full.

>>76389701
people drink this and be like
>carbs are making me fat

>>76389673
I’m not quite depressed but I am numb. I act machine-like and even the things I enjoy I’m not quite enjoying. And the numbness might well be caused by my cut. All the more reason to see it through.

>>76389559
Fixable if you embrace your inner bottom.

>>76389701
tbf that looks delicious

so hungry

>>76389722
Yes, it does. Your body stops craving glucose and you don't feel the need to eat frequently, it's what I read.
>>76389736
I know it's water weight, but it feels good nonetheless. I look slightly slimmer, my face looks good, and I regained my confidence. Feels like I'm gonna make it.

>>76389679
>>76389662
Yeah i dont mind too much. Its just funny to see.

>>76389701
>3500cals per pound of fat
>This shake can be almost visualized as a handful of fat

>>76389802
>but it feels good nonetheless
Didn't want to put a dampener on your excitement, anything that makes you motivated to keep going is good. Moreso a warning so you don't freak out once the inverse happens if you ever go off keto.
>Feels like I'm gonna make it
WAGMI anon

went back to the gym for the first time in a long time today, exerted myself too much and experienced a fainting spell. out of breath, head spinning, you know how it goes. i feel like a failure, like there's a mountain in front of me. i'm going to have to grind for God knows how long and even then is it really a guarantee that i'll lose weight? sometimes i feel like i'm probably better off going on ozempic.

>wind is blowing chinese takeout smell into my suffering room
AAAAHHHHH

I think I might split my 650 cal dinner into thirds instead of halves as I have been doing to make it last longer. Anyone done something like this?

>>76389836
your blood sugar is probably low honey

>>76388169
Bro I got pretty fucking big and strong on a deficit recomp diet literally only eating a chipotle burrito, a can of ranch style beans, a scoop of protein, and some beef jerky every day. It was less than 100g I’m pretty sure. I think the idea that you need to be slamming shitloads of protein is more of an ectomorph thing. If you have anabolic genes I think you need way way way fucking less protein

>>76389836
ozempic is not going to prevent the muscle loss that comes with losing weight

ate at maintenance today, idk how to maintain a deficit when im feeling low lmao ngmi

>>76389701
>Crustaceans
>Yes
Wat?

>>76389856
do you think some moral support would help you diet better?

you know there are ways to help make things better, like hugs and kisses from a loved one or someone online...

>>76389503
I bet you couldn’t, but I could.

>>76389879
Some questions are better left unanswered

>>76389879
you WILL eat the bugs

Guys, I finally started seriously tracking my calories last week and have already lost 3lbs, but when I added both cardio AND lifting this week, I'm needing to sleep an extra 2 hours a night. Is this normal? Will I have to continue with this much sleep to keep my gains and lose fat?

>>76389898
how much were you sleeping normally?

Panicking because I felt I ate too many calories for a couple days kn a row but the scale says I'm doing alright anyway

Feels good man

>>76389836
>1014 KB PNGwent back to the gym for the first time in a long time today, exerted myself too much and experienced a fainting spell. out of breath, head spinning, you know how it goes. i feel like a failure, like there's a mountain in front of me
Sounds like the opposite of being a failure, you went to your absolute limit

>>76389879
Oreo cream is actually made from crustaceans.

>>76389898
Sleep as much as humanly possible

>eat healthy and count everything including gum
>weight stalls
>go on a beer diet (various snacks and 1L of beer in the evening)
>drop 4 lbs of fat in a week
>stop the beer diet
>weight stalls again

>>76389898
>>76389901
>>76389932

When I was only lifting and eating at maintenance (doing recomp since I'm 25% bf), I was sleeping 7.5 hours consistently and waking up rested. Now when I wake up after 7.5 hours, I'm exhausted.

>>76389932
Sleepmaxing should be talked about all the time. It’s the key to almost everything fit wants. Longevity, strength, looking and feeling good, recovery, everything.

I also think the main reason bodybuilders slam shitloads of HGH is that it makes you sleep more.

Personally I started sleeping a lot better when I made a rule to never get in my bad until sleep time. And I increased my cardio to induce more tiredness. But I’m always looking for more things to do

>>76389898
Either you're fixing sleep schedule that was fucked from insufficient activity to begin with, or you're overdoing the deficit and going into lethargy in which case do some carbs before/after workout to recover better.

Anyone else get extremely irritable? I snapped and yelled at someone for doing something stupid the other day and I dont think I've ever yelled like that in my life

I literally felt afraid afterwards, like those emotions were never meant to be expressed outloud, like two words converged which were never meant to meet, like a nightmare where I did something bad had come true

>>76389836
I misread that you experienced "a farting spell" and thought it was a bit weird that the gym gives you such an experience...

>>76390037
lmao bitch

>>76389882

>>76390018
Sleepmaxing seems borderline impossible for me if an alarm needs to be set. My biological clock seems to be 25 or 26 hours long, and I also get 9-10 hours of sleep with no alarm. The result is it’s very difficult to lift in the evening and still get to bed early enough to get all the sleep my body wants (10 hours before alarm time), but even if I do manage that, my body thinks it was a nap and wakes up after a few hours.

>>76390017
Then sleep more.

Got some new headphones, soundcore space ones. Time to go for a 2 hour walk.

>>76390037
T-levels recovering from fat loss, may go a little further so you don't obsess over it like a bitch.

>>76389957
beer/alcohol dehydrates

>>76390037
Yes and Its really unsettling I keep snapping at people. I feel like I have zero patience anymore, I go from zero to mad in seconds. I feel like a total asshole.

>>76390059
so why nobody promotes alcoholmaxxing as a viable weight loss alternative to CICO

>>76390037
Yeah its called being hangry

>>76389760
not entirely wrong, if you were to chug down 2600 kcal of protein in one sitting you'd poo out half of it barely digested

>>76390017
i don't think it is normal to feel exhausted after 7.5 hours of sleep, consult a doctor

>>76390046
>My biological clock seems to be 25 or 26 hours long
no such thing. quit caffeine and anything else that may be affecting your sleep.

>>76390043
i physically jolted and started laughing heavily at this

>>76390018
HGH importantly also improves sleep quality

>>76390077
>no such thing
Thanks for the broscience

>>76390071
My point is half of the calories in that drink is fat

>>76390094
you are not the one in a million that may truly have a fucked up cycle. you are just another retard who drinks caffeine all day or stays on the phone until 2am and then wonders why their sleep is shit.

>>76390105
>one in a million
Thanks for the additional broscience

>>76390100
yeah but it sldo has like 260 grams of sugar.

>>76388148 (OP)
already less than 200 calories for the day and its only 1PM

Lost 6lb after 3 months of not losing any weight. Gentleman we are so back. Now if I can just not binge anytime this month I’ll be set. Someone redpill me on getting attention from women when I lose the weight despite all the “pro-body positivity” and “diversity” speeches they spew online.

>>76390037
>>76390065
You're probably not eating enough fats and its fucking up your hormone synthesis. Try cutting your carb intake in half and double your fats.

>>76390105
>one in a million

Bro it’s like one in four lol. They have studied tribal people in Africa and the rain forest and shit. A tribe will NEVER have everyone asleep at the same time. Humans evolved to all have different sleep rhythms. The idea that we should all wake up at 6 am and bed at 10 pm is purely a product of industrialized machine world.

I dont know what to eat or cook. 1500 calories a day. Any good recipe resource? First of all i dont know how to meal prep or do anything like that so what mostly ends up happening is that i eat cereal in the morning and count that. Then the lunch i just remove stuff until i hit below 1500 in total. I dont know what to eat for breakfast or lunch or dinner.

>>76390231
You sound like such a low test little bitch zoomer. Fucking learn how to do shit. Cooking a package of chicken and microwaving frozen vegetables is not hard.

Lost 6lb after 3 months of not losing any weight. Gentleman we are so back. Now if I can just not binge anytime this month I’ll be set. Someone redpoll me on getting attention from women when I lose the weight despite all the “pro-body positivity” and “diversity” they spew.

>>76390229
not the same thing. the number of people who can genuinely say that they have a daily cycler longer than 25h is tiny, and most of them are blind.

>>76390249
>>76390204
Retard faggot

>>76390247
Okay i cooked a package of chicken and some frozen vegetables. Now what

>>76390231
4 million years of evolution as a tool-using lifeform and this is the end product.

>>76390275
Eat it

If you eat nothing but protein and vegetables you don’t have to count calories. You’ll look great

>>76390231
~300g skinless chicken breast 500kcal
800g broccoli head 300kcal
1tbsp olive oil 120kcal
Put 1tbsp of olive oil in a pan on medium heat.
Add a skinless chicken breast to the pan, cook it for 15 minutes.
While the chicken is cooking chop up a head of broccoli.
Flip the chicken and add the broccoli to the pan.
Cook for another 10 minutes
Cut the chicken breast in half, if the meat is white in the center its done, if its pink cook until its white the whole way through.
When done add to a bowl and eat.
Should be ~1000kcals, thats the core of your diet, then you add a side to that for variety, like 300g of carrots, or 250g of potatoes, ect

Can I get qrd on PUFA?
Are there legit reasons to avoid them or is this another emanation of American mass hysteria?
Isn't Omega-3 fish oil PUFA too? Wasn't that supposed to be good for you?

>>76390338
>PUFA
Those are the good fats, just consume them in moderation. Too much can cause problems. And Yes, Omega3 is a pufa and it helps you assimilate fat soluble vitamins.

>>76390320
>300g skinless chicken breast
>500kcal
You mean to say chicken thighs right?

>>76390320
>Add a skinless chicken breast to the pan, cook it for 15 minutes.
>15 minutes
Absolute horror, you're supposed to butterfly it and beat it flat.

>>76390384
No, thighs are too fatty for a fatty like you. You get breasts until you're <20 bmi.

>>76390421
I meant to say that isn't skinless chicken breasts way leaner than 166 calories per 100 gram.
166 is what I would expect from chicken thighs.

Makimas Footstool
128.8kg
181cm

>>76390256
This started because an anon said his biological clock might be 25 hours and you disputed that, and now you’re accepting that 25 hours happens. And of course this post, like the rest of your posts, isn’t actually based on any actual research. Just shut the fuck up already.

>>76390402
You could also just chop it into cubes if you're that impatient. I like my breasts whole.

1/4 of ground turkey is 160 caloires, layer it on top of a 130g baked potato and its little over 300 caloires. Just throwing that out there

>>76390433

>>76390446
It's not about patience, the objectively correct way to fry meat (or anything else) is to make it an even thickness.

Fatty Contest
GuidoGolem
212lbs

>>76390456
>Cooked
That makes sense I guess.

>>76390461
Its better whole, outside gets browned center doesnt get overcooked. You way is for weaklings and homosexuals.

>>76390462
post bod

>>76390471
Here is raw

>>76390444
the research shows what i said. if you want to keep blaming your sleep issues on a disorder that basically doesn't happen unless you are blind, feel free to continue being a fat retard and stop wasting my time.

>>76390503
Nah, if I do that kiss faggot will chime in. My body fat % is 24%.

Wish me luck, friends. If I eat at the same calories every week, how do I determine what's wrong if my weight doesn't match the supposed timeline of weightloss?

>>76390538
why are u keeping tabs on ur deficit and not just ur total intake?

>>76390541
I took it from losertown in the OP. I'm eating 1700 though, and I'm autistic, so it never really changes.

to that anon with the calendar, i need a frowning smiley today

>>76390451
93 lean beef is only 170 calories for 4oz, I'd rather the extra 10 calories.

>>76390541
>>76390538
I can't wait to be 30kg by 2027

>>76390515
Most grocery stores in my cuntry label it to have like 105-115, but I guess it isn't all that far off from 120

>>76390338
Sneed oils go rancid inside your body, AVOID. Fish oil o3 also goes rancid but it's not used as much and the oxidation byproducts aren't as bad.
Both are essential fats but getting enough o6 isn't a problem, it is literally everywhere practically impossible to avoid.

I've made a diet plan for myself and I've been sticking to it for a week. I think I need to add carbs though.

>>76388456
rip nigga
hope it means you won't get divorce raped at least

Any of you niggas play Balatro? I bought it yesterday afternoon and I ended up blowing off my evening workout, eating dinner at the computer, and then staying up until 6am playing. Got a couple of hours of sleep but had to skip morning cardio. Thankfully I didn't fuck up my diet but god damn, it's been a long time since a video game grabbed my attention like this.

/fit/ - fitness

>>76390653
Nah, but I'm not a loser. I play Runescape.

>>76390655
>being a hall monitor in a /fat/ thread on 4chan /fit/
>for free
>without even being a janny

>>76390653
yes

>>76390633
I came to this realization too. Every body is different, but I found that even 100 calories of white rice made a huge difference in my energy levels. I usually make 1/2 cup dried and divide that into 4 servings

I got some skin on my back above my ass that feel soft and loose, it's not drooping(yet) though.

Can that area really be filled in with muscle?

>>76390690
Based. I'm still trying to figure out the meta but it's fun as shit. My runs started going way better once I figured out you need to keep $25 in the bank for interest and I stopped constantly going for flushes.

0-5 donut today
6-9 no donut today

>>76390739
No donut 4u doughboy

>>76390739
Grats bro, you won gains

>>76390739

>>76390516
Which paper?

>>76390653
Hell no and I’m not gonna touch it. I just beat a debilitating slay the spire addiction

I just went grocery shopping for 22 dollars. Not being fat has it’s perks

>>76390814
That wouldn't even pay for a pack of chicken breasts where I am.

This carnivore diet shit sucks. I miss being able to go out and buy fast food. I fucking hate having to cook every day.

>>76390849
I dont think most Americans realize how absurdly cheap our food is. I recently got 24 chicken thighs at Costco for $15. Sure i have to remove the skin and bones, but its quick work

>>76390862
>nooooooo I can't stuff my face with slop?????? How am I supposed to survive

>>76390863
>remove the skin
D:

>>76388148 (OP)
I am five days into carnivore diet. Is the throbbing headache a common thing to happen? Man, it is so painful I keep tearing up.

>>76391018
That's called the retard headache. Retards who do meme diets get that. Normal cico kings don't.

I fucking love Halo Top

>>76391018
your body is trying to tell you that you have a brain issue and urges you to eat your fucking veggies

>>76391039
>Gaylo Slop

Every time I ever had it was more like a snow cone than ice cream

>>76390849
I got a pack of chicken breasts. 2 pounds of beans. Some vegetables, 18 eggs, and chewing gum

No longer severely obese.
BMI 39.9

>>76391154
Weight? Height? Age?

>>76391093
Its a pint of ice cream thats only 300 calories, you're asking for too much

>>76390790
>>76390516
It's broscience like I said earlier. These threads are full of guys like him unfortunately.

>>76391018
you'll feel like shit for the first week while your body adapts
it's normal
watch out for the keto rash next

>>76388148 (OP)
anyone here have cancer? seems the one good thing about cancer is that you can eat whatever and still lose weight

>>76391209
Sorry to hear that anon

>>76390882
>reee fruit and veggies are slop, only eat meat, live like caveman

>just ate an entire double steak bowl of chipotle
>and a 5 calorie jello snack pack
>and a bunch of raspberries
>havent pissed in two hours and have drank a decent amount of water
>still only a pound heavier than this morning because only 1300 calories today + 10,000 steps + a good shit
I cannot wait to get on the scale tomorrow morning bros. It’s over for my plateau.

>>76391225
>go out and buy fast food

>>76391225
>>live like caveman
not even cavemen were retarded enough for a "carnivore diet" and gathered plenty of plant food
imagine being more retarded than grug grugson from 99999 BC

>>76391168
i rather eat a 1/2 gallon of bluebell

anyone else find protein dessert recipes to be ass? tried a few off tiktok and most of them tasted so bad, i'm not even asking for them to be like the original stuff instead most of them were just inedible literally spat it out and a waste of ingredients

today I ate:
breakfast
>1 tall coffee
>1 cup of vanilla almond milk
>1 tbsp of fat free vanilla creamer
at work snack
>2 mandarin oranges
>15g protein peach greek yogurt
lunch
>1 leftover spicy beef brat with 1 tbsp of sauerkraut, 1 tbsp of dill relish, 1 tsp of dijon mustard
>1 leftover cheddarwurst with 1 tbsp of sauerkraut, 1 tbsp of dill relish, 1 tsp of dijon mustard
after work snack
>10 sweet cherries
>1 vanilla ice cream sandwich
dinner (wife brought home KFC because she's "on her period")
>3 extra crispy chicken strips
>1 honey bbq sauce cup
>1/4 cup of mac and cheese slop
>1/4 cup of mashed potatoes
>2 tbsp brown gravy
>1 extra crispy chicken drumstick
>1 extra crispy chicken thigh
>30 kfc fries

full as fuck. know I could've eaten better but I spent 6 hours in 90°F weather, just weed whacking on hillsides and sweating my ass off. my creatine came in the mail today too, so I will try it out at work tomorrow

>>76391276
>3000+ kcal
sir you're "fat loss general"
"bulking general" is two blocks down

>>76391276
My wife fucked me too. I came home from work and she had baked 10 cookies which I then proceeded to eat 4 of them. I did so well at work too, not buying any food, resisting the peer pressure of co workers.
I can only blame myself but I swear if I was single it would be so much easier

Went by the chicken food truck this evening a got a whole roasted chicken and cucumber salad for dinner, which is my sole meal for the day. Low carb life can be pretty sweet sometimes

>>76391276
Peak ngmi

>>76391287
nah, I'm actively trying to lose weight but I've been fucking up lately. decided to just start posting my meals from the day so I can hold myself accountable
>>76391288
mine won't stop buying little treats, even though I've stressed enough that I'm actively trying to lose weight and fast, all because she "likes my tummy," and will pat and rub it after dinner. I think I married a feeder, man

>>76391276
>wife brought home KFC because she's "on her period"
would she really be offended if you just told her to get food only for herself since you're trying to cut?

>>76391254
>tried a few off tiktok
I've identified the issue

>>76391333
i mean it's the same fools posting on every platform, it's not like the quality picks up on youtube or anything

>>76391325
yes. she threw a fit when I bought protein powder for meal replacement shakes because now we "can't have a meal together" and she "feels lonely" if we eat at different times (she usually gets home super late from work, about an hour or two before I go to sleep)

how does progressive overload work while losing weight exactly? is it even possible to gain strength while being in a deficit? is it normal to plateau in your lifts?

>>76391337
first of all i'd really suggest staying away from meal replacement shakes if you can have actual food
Also there's plenty of great healthy meals you guys can cook up together to bond and spend time together instead of binging on fast food, it'll only cause more setbacks and more unhappiness imo

I ate some (~500g) poh-tay-toes today for the potassium with some pork ribs
I also woke up 1.75kg heavier today than yesterday which was strange and I'm expecting to drop like 0.5-1 kilo below yesterdays weight due to the water management and the carbs won't hurt me because I eat a suprisngly large amount of sugar in my vanilla skyrs

>>76391344
Keep progressing if you have elite genes or are still a relative newfag you can get stronger in a deficit. If your muscles are somewhat developed then you might need to just focus on maintaining your strength. If you find yourself getting weaker it means you are cutting too hard.

Some people say to lift heavy and with less volume while cutting. I don’t really think it matters though

>>76391337
Tell her to grow the fuck up

>>76391350
thanks for the advice, I'll hint about it to her.
I turned to the meal replacement shakes to chug on my way to work because I started a manual labor position. I feel myself getting stronger by the day but now I have to wake up early, go to sleep early, and I'm so exhausted all the time, I barely have the time or energy leftover to cook lol but I understand these are all excuses, so themselves out in the next week

so hopefully things will sort themselves out in the next week*

>>76391357
she's good to me but you're right. I shouldn't have to keep explaining to her that I'm unhappy with my weight and I want to actually stick around for many years with her

>>76391367
>I'll hint about it to her.
it's scary to me that people will sign a contract that can make them lose half of everything they own at any given time with people they apparently can not have a regular adult conversation with

God I love being a GLP1chad and being able to eat whatever I want whenever I want and not making everyone hate me because I act like a spastic ARFID douchebag

>>76391276
>my creatine came in the mail today too, so I will try it out at work tomorrow
you will only have the full effect after you have taken it for a few weeks. creatine is not like caffeine with immediate effect, but something your body stores and then can use later, somewhat like fat. creatine also increases your water retention, so expect to gain a few kg of water weight. but creatine is the only natty supplement worth taking for muscle growth. it also has a lot of other benefits and no downsides, so you made a great choice

>>76391154
Nice job Anon

>>76391367
why did you marry someone you cant be honest and direct with, and will sabotage your weight loss and health?

>>76391386
I just don't wanna lose my muscle. I'm gonna wait for more testing to be done on the better versions and if I'm still not thin by then I'll just hop on it then.

>>76391402
>I just don't wanna lose my muscle
check out pic related

GAIN muscle while losing fat faster than with ozempic. the only downside? youre taking something with very little testing that may or may not have unknown extreme long term side effects

>>76391409
I think comparing people's attitudes towards ozempic and the covid vaccines would make for an interesting behavioral study.

>>76391402
why would you lose any more muscle than you are now?

>>76391386
I have a suspicion that GLPs are kind of like an addictive drug where you keep needing bigger and bigger doses to even maintain your weight. Some fags on tik tok are on like 18 mg of retatrutide.

But I do think that smart people will learn how to cycle them and not fall into this trap.

>>76391399
>>76391385
I think it's honestly my fault. she is usually very honest and direct because she's autistic and hates to be perceived incorrectly, but I can't always match her energy though and I tend to hold back a lot.
>>76391392
thanks for this. I drink a gallon of water every day and my water intake has only gone up since I started working this job, so I'm hoping it'll help curb some of the upset stomach issues I've heard accompany starting creatine

>>76391334
I disagree, there's terrible shit on both, but you're wasting your time on a platform that exists to take advantage of children's underdeveloped brains. If you want a recipe, then find one that was made by and for real people instead of something cranked out of a content farm in Bangladesh with an AI voice-over.

>>76391414
People are crazy. 5mg tirz was so effective for me that my doctor held me there and didnt keep moving me towards a full dose.

>>76391414
Honestly I would be more surprised if there was no increasing tolerance, but personally after a year I'm still only doing .25mg sema every 3 days, tried going higher but it was unpleasant so lowered it again. Maybe I'm just building tolerance very slow because I'm technically only taking 1/5th the maintenance dose.

>>76389701
yep that's the one I was thinking of
how was weed illegal but they were allowed to sell these to people lmao

>>76391168
>>76391039
>>76391093
A pint for 300 calories sounds amazing but not if it's just a snow cone. Is it satisfying or not?

>>76391535
Not any of those anons but I like their chocolate peanut butter flavor, it has good chunks of frozen PB in it.

I just had a perfectly satiating meal and I am upset because it was not a triple cheeseburger with fries

>>76391642
>eating

>>76391642
that reminds me, when I started counting calories I was surprised by how cheeseburgers weren't as bad as I was expecting, and fries way worse
like from mcdonald's, a double cheeseburger has less calories than the large french fries, and is way more satiating

Is running 6 days a week and good way to burn calories?

I fucking hate carbs
literal slave peasant goyslop goyim goycattle poverty food
fuck you if you eat carbs

>>76391675
just eat better carbs
you're probably eating goyslop carbs

>>76391671
Just run every other day. You can’t outrun a bad diet anyway, lift weights instead.

>>76391676
all carbs are goyslop
literal peasant fake food meant to keep the masses satiated while maximizing profits
>go to a restaurant
>HERE YOU GO SIR, THE 4 OZ STEAK (actual food) WITH THREE SIDES OF RICE AND BREAD AND FRENCH FRIES (goyslop fake food carbs)
>that will be $29.99 :^)
>end up paying $30 for $3 worth of actual food

>>76391241
Yes, but dumb downed slop will always be out performed by the real thing. I miss the cookie two step pint...

>>76391535
Yes its worth a try

>>76391535
Chocolate one is great, id recommend getting a few of them and trying different flavors, they came out with new ones that reach 500 calories a pint, but I avoid those, I dont understand the snow cone comment

>>76391681
>rice
>bread
goyslop carbs
>french fries
oil is goyslop carbs too
potatoes are fine
try avocados or butter anon

>>76391678
O think I finally got the good diet. I just need physical activity. What about alternating running and walking days?
Walking monday, Wednesday, friday and Sunday?
Then running Tuesday, thursday, and sunday?

>>76391699
>butter
butter isn't carbs

>>76391702
Meant to say Friday as last day of running

>>76391691
>>76391685
>>76391545
Cool, can't wait to give it a try.

Today is eighth day since I started on 800 cals diet and I broke three times. Should I add another extra day of the cut, or should I fast three days(not consecutively) to compensate for those days I sinned?

>>76391836
do u mean 800 deficit or ur total intake is 800?

>>76391836
You should try and actually do yohr diet before giving up and doing something else. Pathetic.

>>76391842
Total intake
>>76391843
I don't know how bad your literacy level is that you would think I'm giving up from reading that post

>>76391854
why so little?

>>76391854
>I can't eat 800kcals a day but I should fast instead
Retarded nigger

>>76391854
>Total intake
you will not survive long on such a low cal diet, idk your TDEE but I assume it's pretty low which is why you went for such a steep deficit but trust me it's not worth it, you're already struggling and it won't get easier, get back to atleast 1200 cals but ideally to 14-1500 cals

>>76391884
some ppl genuinely find fasting easier than eating very little, it's the whole reason the fastard movement was born and it makes them think it's healthier than eating VLCD

>>76390261
Which part? Obv my dieting sucks, but I’m getting there or the wanting attention from women part?

>>76390814
Not gonna lie I’m really happy looking at how much I’m gonna have to spend on other things now that I’m not spending it on food.

>feel and look thinner
>scale says I gained 0.5lb this month

Damn the rest of /fit/ really just comes in here to haze and shame is sometimes. They must have a degradation kink.

>>76391904
maybe its muscle gain ?

>>76391904
that's why you gotta break out the tape measure. I had a period of three weeks were the scale didn't really budge but lost three inches on my waist.

Fatty Contest
LivingGod
72.6kg

Made a change to my diet. It's making me feel hungry again, which I hadn't felt in a long time. It's a sign I was having it too easy. If I can stick with the change I believe I'll be shedding a kilo a week without difficulty, possibly more. Only a couple months of this and then I'll start a slow bulk. Haven't been inside a gym for nearly a year now, can't wait to get back.

>>76391923
You are already normal weight for your height. Hit the gym now schizo.

>>76391906
I've been on this diet for a year now so if anything, it's muscle loss.

>>76391876
>>76391885
My tdee is low(below 1900), I also actually did this last year, but gained some weight back and want to cut again. I'll raise the intake if I really think I can't take it anymore.
>>76391884
Holy illiteracy, when did I say I can't do it? Did you miss the part that I did this five days? The fast is for compensation

>>76391935
I saw the part when you failed. Since you are a failure.

Fatty Contest
Name: Dzonathan Gavert
Weight: 119.1

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

Motivational Song of the Day:
https://youtu.be/7Q_xpD6yIzI?si=2cIdTfCB9YPwJpKs

>>76391974
>daily calories 2800
>claims he's lost 3kg in 10 days
Lmao

>>76391984
I may have overestimated the amount of calories I eat.
I'll make a picture collage tomorrow to show what I eat daily.

>>76390653
Yeah homie its relaxing

Friendly reminder you can't out lift a poor diet. Top pic is almost 2.5 years old 215 LB. Bottom was this evening 200LB. I lift 5-6 days a week, cardio 3-4 days a week. However I have a sweet tooth that WILL give me diabetes someday. Like it's bad. I actually go feral and tear the house apart looking for something to take the edge off and unless I need gas I won't leave my house with more than my driver's license to keep me out of the company snack shack.

>>76392022
Forgot to mention 6 foot even

>>76388167
You can still look good and chubby at the same time. I'm not 18 anymore and that body isn't obtainable without dedicating every moment of every day to it so I play to my strengths instead by building up my abs, arms, neck, and legs to fill out

>>76391681
eat some fruit you mongoloid
have a box of kiwis

>>76391702
Just find a way to get an hour of zone2 cardio a day and do that everyday.

NEXT
>>76392119 >>76392119 >>76392119 >>76392119