>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: >>76388148

>>76392119 (OP)
oh yes my nuns
oh yes my ducks
oh yes! we're all gonna make it brah.

Reposting from last bread

Friendly reminder you can't out lift a poor diet. Top pic is almost 2.5 years old 215 LB. Bottom was this evening 200 LB. 6FT even. 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.

Fatty Contest
Prongs
101.6 kg

I almost taste two digits.

how do you get the energy to exercise? I feel tired like im dying

>>76392119 (OP)
7 and a half months in, down 19kg and just 20–22kg to go until I hit my goal weight. Honestly, it's been way easier than I expected.
SW: 121kg (266.2 lbs)
CW: 102kg (224.4 lbs)
GW: 80kg (176 lbs)

>>76392119 (OP)
>want to eat
>my intermittent fasting window for eating closed
So I simply won't eat.

>>76392134
Just fight through it, or up your calorie intake if its to low.

>>76392127
mmm cute moobs...

>>76392134
You build up momentum if you keep pushing yourself. Go for a walk when you feel tired and lethargic, try to see if you can beat your previous time, distance, heartrate. If you let yourself languish you'll stay exactly like you are. Only through continued effort will this change.

stay hydrated

>>76392134
Literally just being constantly upset.

>>76392165
cortisolmaxxing will kill you quicker than obesity will

>>76392167
Thank God set me free

>>76392134
EMBRACE THE PAIN.
STRUGGLE, CHALLENGE, AND RISE TO STRUGGLE AGAIN.

>>76392134
Strict opposition to Tikkun Olam

>>76392134
I realised that my waifu probably wouldn't want to be seen with a fat slob.

>>76392145
Only 20lbs to go

>>76392199
o_O

>>76392134
I just imagine how swanky I will look in my death squad uniform when I'm shredded.

Fatty Contest
Eumenes
95.1kg
193cm

>>76392119 (OP)
>GLP-1 and 250mg test for 18 weeks
This is all you need to make it without loose skin, stop torturing and starving yourself just to fail or look like dogshit at the end.

Nobody will care if you look like a skinnyfat walking around with loose skin, you need to put on a shit load of muscle to avoid it, us fatties are playing this game being 5-10 years behind an average skinny person, you have no more time to lose.

>>76392223
buy an ad

>>76392119 (OP)
Shut the fuck up pussy you never had good gains natty id neat the living shit out of you when i was 16 retard

>>76392229
>i know bjj
So you keep your head low emulatignwrestling pros id ko you in 2 seconds

>>76392229
>>76392230
now kiss

>>76392232
No youd beat the shit out ofnme

>>76392232
Id destroy you in one shot

>>76392232
Illnfight you for a paycheck to the death

>>76392236
>no you cant
Bro lifting heavyvweifhgs is emotical i can pumch 2x as fast as you you better nit fuck wurh me

late night schizo hours

>>76392134
Carnitine, Coffee, Cold Snap.

>>76392238
Empiracal, you are literally nowherebnear as fast as me like im julius maddox

>>76392242
>no i can bench 500x10
Yeah youre slow i can ko you instantly get a fitness check

>>76392240
Creatine, my bad.

>>76392240
Lofting wrongbyoubsuck

>>76392239
I just hope both his personalities are having fun

Fatty Contest
TheThrongler
66.1kg

Surely I lock tf in and start losing weight again, I've been maintaining the same weight for a month now, it might be time to go back on low carb again fat bros.

>>76392272
How tiny are you that you're not satisfied with 66kg?

>>76392272
>66kg
you're not fat. get out of here.

>>76392273
>>76392276
nta but short ppl do exist

190.0lbs

>>76392279
They shouldn't.

>>76392273
>>76392276
I'm 5'6 my niggas, I'm a former fatty trying to lose the last bit of fat, lovehandles are still there
Once you are below 15% bf it just feels like you get on another level of gayness and ur body starts screaming for food and nutrients

I swear god created the water in my body just do demotivate me during my diet. 100g up... 100g down...

>>76392367
>100g up... 100g down...

odds get shitfaced today
evens don't

>my weight prediction on openScale is finally going down linearly and not quadratic
we all going to make it bros

>>76392134
take a look at your diet an make sure you arent deficient in anything obvious

Fatty Contest
ThisTimeForSure25
103.4kg

I was half a kilo lighter the day before yesterday...

Belt feels too lose again

20km bike ride, not a lot I know. Might do a walk this evening too.

>>76392127
well you're looking better at least
but yeah you gotta cut the calories (cut the carbs too)

>>76392337
Hello my fellow formerfat. At 182height I went from 104kg to 74kg, 14.5%bf estimated atm and it's wild. Its smooth sailing until 16%, but now libido is almost completely gone and I started having really low energy levels. I didn't expect that difference desu
Wagmi boys

>>76392223
I'm doing this shit the natty way (fasting + carnivore diet), don't GLP-1 inhibitors make it basically impossible to eat more than 500 cals a day without shitting and vomiting?
Idk how test works but those results seem absurd considering your body just won't have the protein to even build that much muscle if you can't really eat.

Fatty Contest
Monkfish
96.7kg

I'm officially within the "normal" bmi range today (barely; 24.9 lol) for the first time since high school

>>76392454
Hi man i’m prongs. Since our starting weights and heights are similar i have chosen you as my rival in the fatty contest -just so you know.

>>76392482
Test makes you hungrier, glp-1 kinda kills the hungry from test but test counters the muscle loss sides of glp-1 so as long as you're getting enough protein ur basically building muscle while losing fat, which isn't really possible as a natty unless ur on noob gains still

>>76392223
this guy never said he used test or ozempic thoughbeight

>>76392471
Yep brother today i moved from the 3rd belt hole to the 4th.

line not go down fast enough

>>76392613
>losing almost 2kg/week
Yeah nah, at the rate you're going I'm not gonna be much of a rival. But sure, suit yourself.

>>76392616
>building muscle while losing fat, which isn't really possible as a natty
Yes it is. You just need more protein.

>>76392454
>I was half a kilo lighter the day before yesterday...
It happens. No idea why, but it's normal.

lmao navy body fat calculator claims i'm 19% bf but i'm literally a fatass what the fuck

>>76392665
beeg neck

Starting month 2 today of (seriously) trying to lose weight. ~22 lbs gone, ~35 to go. I know that progress will slow down considerably, but i'm in a pretty big deficit so i hope for 2-3 lbs/week going forward. Wish me luck anons

Also, which things can i do to try to pre-empt loose skin around the belly as much as possible? Currently taking a Collagen + Hyaluronic acid supplement just for that reason, no idea if it actually helps

>>76392669
nah my neck is 16 inches

Breakfast. How can i improve protein intake specifically on breakfast?

>>76392729
Try ham and eggs

>>76392134
Pre-workout. Honestly when I smoked weed id wake up and just be ready to go, but since I stopped I actually get deep sleep again and its now hard to wake up but I do it anyway. 5:20AM

>>76392740
Unfortunately i hate eggs but i never thought of something like bacon/ham before. Thanks.

>>76392751
>Unfortunately i hate eggs
ngmi

Why is greek yoghurt so fucking disgusting?

>>76392774
because you bought plain instead of vanilla.

e weirdest part of reaching not overweight by BMI is every pound I lose has the same impact of losing 5-10 pounds when I was obese.

I can lose 1 pound and see/feel new bones and muscles

Hey guys, so I've been on a 5 day weight lifting course Monday-Friday. As for diet, lets say that I have been doing a cut of around 1200 calories per day (I'm 250 pounds and eat somewhere around 1800-2000 calories on workout day. Strictly measured).
The first week I lost 2.3 pounds and was happy. But this week I gained three pounds despite no difference. I did notice my pee was yellow as fuck yesterday and proceeded to drink a lot more water yesterday. But is this something common to notice early on?
I dont think I should be building 3 pounds of muscle this early on but is water retention this early that much?

>>76392774
that shit good as fuck nephew, try not eating so much shit for a while and suddenly it tastes quite good

>>76392751
It's impossible to hate eggs, there's so many ways to cook them everyone should find something they like.

>>76392806
eggs tastes like eggs which makes me gag

>>76392713
>which things can i do to try to pre-empt loose skin
there haven't been any serious studies on this. Anecdotally, I'll say that people who fasted a lot tend to have relatively little loose skin from what I've seen.

>>76392835
Including IF, or (only) full fasting for several days? I have been doing OMAD for a month now, so usually fasted for 23h per day every day

>3 days ago
>79.4kg
>today
>77.7kg
Man, I did keto for 2,5 days and I feel so much better. I was not hungry for almost the entire time and now I'm down 1.7kg (4 lbs), which is most likely water, but I don't give a shit. My body shape is much slimmer, my belly is still fat but it's the same length as my chest when I'm on my side.

Maybe this was a glimpse into my body at 20% BF or something, and holy shit, it feels so good. It's gotten to the point where I prefer wearing my Brazilian L-sized sports T-shirt, WHICH IS WHITE (just like my skin) to wearing my American L-sized tee, because it so much larger than my body and it makes me appear fatter than with my white shirt.

>>76392861
Forgot to mention, 77.7kg is also my lowest weight. My height is 169cm.

I remember when i didnt count calories and just ate alot less. I wonder how much calories i consumed a day. It surely mus have been below 600 or something similar. I remember almost passing out when i stood up from my chair once. But it did work for weight loss. 10kg per month doing nothing but sitting on my ass

Are there any good turkey sausages?

I like to make carb balance breakfast wraps with a just bare chicken tendie, egg, and small bit of cheese but could use more variety.

Also should I incorporate spinach into my wraps to get some extra fiber on top of the wrap. Mix directly into egg?

>>76392791
Also, the maddening part about this is that my clothes feel baggier and looser. I had to use a new notch on my belt. I feel more fit and all that bullshit but the scale isnt saying that. If it was water weight, wouldnt I still feel bloaty?

>>76392841
Part of what I was thinking of were the before-after pics on reddit's intermittent fasting subreddit, so including IF. Sample might be skewed by the fact that perhaps people with loose skin would be less willing to post before-after pics.

>>76392872
I was eating/drinking 4000-5000 calories a day before I started my diet.

A typical day for me would be

>2 snack cakes for breakfast and soda, smallest meal
>Cheesesteak, fries, soda for lunch
>Eat another snack cake, some chips or cheese peanut butter crackers between lunch/dinner. Usually 2 snacks.
>whole 12 inch pizza, frozen or dominos

Generally drank a whole 2 liter a day.

>3 snack cakes - 800 calories
>Cheesesteak and fries- 1400 calories
>2 literally soda - 1000 calories
>whole frozen pizza - 1200 calories

That's 4400 calories for a typical day.

I am surprised I was only in the 260s at 5'10

>>76392478
Hard boiled eggs dipped in Old Bay forever :(

Good morning, frens. Stay strong.

>>76392891
Fellow Marylander?

>>76392877
Seconded, my idiot wife picked up Alpha Gal syndrome from letting the dog run around in the woods and then back into the house all summer and now she's allergic to red meat and by proxy I don't eat it either

>>76392894
Yessir, crab people make the world go round

>>76392898
Alpha Gal makes me wanna move to a city and never leave, the idea of never having a beef burger or steak again absolutely terrifies me.

I know it goes away sometimes, hope it does for your wife.

>>76392903
Nice to know there's a fellow crab person here in /fat/.

Hated it here growing up but have grown fond of it after seeing more of the country. It's fucking expensive these days though. Good music/food scene tho, and it being walkable in many parts has helped me fall into not overweight territory.

>>76392751
>i hate eggs

>>76392908
Thank you, but she has AG and I don't because I treat my clothes with permethrin and she doesn't. I go innawoods to camp, fish, shoot, w/e once every 1-2 weeks. I even sleep directly in tall grass if I can't find something better but I turn I never get bit. Seriously pop into a tractor supply and pick up a concentrate version of it for $20. When it's mixed at a 19 parts water : 1 part product you basically get 3 gallons of usable liquid and you can spray stuff a day before you go outside forever.

>>76392918
I'm from Portland OR originally and the part of MD I settled into is pretty similar to home, just way hotter and more humid

>>76392898
>Alpha Gal syndrome
sheeeeeit
I think my dad may have that. My whole life I thought he's just a hypochondriac pretending to get allergic reactions to meat as an excuse for his vegan ideology.
This changes everything.

I had seen the phrase "Alpha Gal syndrome" before, but I always assumed it's memespeak for the female equivalent of a beta male who thinks of himself as the alpha male.

>>76392932
Fuck are lone stars getting more common in MD?

Yesh the humidity sucks, we got a weird climate. Hot and humid summers, unpredictable winters. Could be mild, could get 20+ inches of snow.

>>76392883
Thanks, seems I'm doing that anyway then. Apart from getting enough protein in and supplementing collagen/HA, I'm also thinking about maybe adding a CoQ10 supplement (was recommended by a dermatologist in my friend group) and using argan oil (mentioned in the loose skin faq of the /fit/ sticky)

>>76392619
That's such a great feeling. The scale is one thing, but belt sizes are just an undeniable sign that you got smaller where it counts.
>>76392892
Hi hatboy, good to see you. My vacation is over and I definitely had a bit too much food. But no major damage, maybe a little over maintenance, and it was a good reminder how bloated and uncomfortable it feels to overeat.

>>76392933
It's really prevalent where I am because we don't spray for insects anywhere within a 45 minute drive of me. I personally know four people who have it around here.

>>76392937
In this part I see more lone stars than anything else desu. I wouldn't be surprised if they were the top species

>>76392945
Hey Ur-o. How much vacation time do you get a year? Ill never understand how my fellow Americans got brainwashed into thinking working OT and accpet crap benefits is some kind of merit.

>>76393013
The great depression

Tried a recipe i found online and the ingridient amounts etc matched like shit and it was bland as fuck and looked fucking nothing like the final picture they had. Well atleast i got alot of protein... even though it tasted like shit...

>>76393100
are there any /fit/-approved recipe sites? I've been pretty happy with budgetbytes but the recipes aren't specifically fitness-oriented

>eating fruit

You realize that shit has been engineered to have unnatural levels of sugar. I don’t think you fat fucks ever need to be touching fruit. If you want a convenient natural snack that’s high in fiber eat a carrot. Fruit is goyslop period

Need to stop going to parties. The urge to eat party food is too much.

>>76393117
I just drank some orange juice slop. Why should i care about some gay shit like sugar when i can enjoy my sugarslop while in a deficit?

>>76393110
I don’t know of one but honestly if any one of you can just teach me how to make chicken breast good without battering and frying it then I will be happy.

My current method is to filet the breast, brine it in pickled jalapeño juice, season with slap ya mama, and throw it on the smoker. I consider this about as much as I can possibly do and it still is hard to get down. Also big sodium content too

>>76393028
Hahaha, yeah maybe so, but we should be demanding better instead of crab mentality

>>76393130
Because the blood sugar roller coaster is going to cause more food cravings later on and more food noise fucking up your day and making it more difficult to maintain your deficit. And you don’t actually have unlimited willpower. When stressful life events line up with your low blood sugar and a bad nights sleep. You will binge like the fat boy that you are. This is why only thinking in terms of cico is for retards.

>getting ready for run
>have to poop
>after pooping head outside for run
>feel the need to poop again immediately
>restretch and psyched up for run, start running
>bowels want me to stop to poop yet again
I’m trying to do OMAD in the morning after my
run. What do you guys recommend I do to keep myself regular? I’d really like to shit in the mornings when I wake up consistently and then just be done. Oatmeal, chia seeds, and bananas are my main source of fiber but it’s like my body doesn’t want to dump the load all at once.

>>76393137
I just season a bunch of chicken thighs and chuck em into the air fryer. I used to brush on a tiny bit of cooking oil, but these days I mostly cook them dry. I couldn't believe how many calories are in a tablespoon of olive oil

>>76393158
This is why I quit omad, intermittent fasting, alternate day fasting etc. my body gets weird about wanting to purge my bowels any time I refeed after not eating for a while. Also I would get heartburn during fasting periods which doesn’t even really make sense.

I still believe in doing extended fasts for 5 days or so once or twice a year for anti-cancer reasons but as a method of weight loss I’ve found that going the other direction and eating lots of small meals/snacks is better for my physiology

>>76393158
Nah, runners trots is what its called, running makes you poop

>>76393163
I’m asking about breasts not thighs. Chicken thighs are one of the most forgiving and easiest pieces of meat to make taste deliscious.

The switch from breast to thigh will come when I reach my target weight

>>76393137
Replace chicken breasts with chicken thighs but trim the fat

>summers here are usually 20c max with maybe 3 hours of clear skies a week
>its been 2 weeks of 30c+ and blue skies
I love it but it's so much harder to get my lifts done

>>76392713
Once you're down mid 30s lbs, strap on a 20 lb weight vest every time you walk (you are waling at least an hour a day, right?). It's like the cheat code for me.

>>76392892
I slipped up a week ago. I have undone the damage tho.
No weight loss journey is perfect innit?
You stay strong too

The struggle never fucking ends, folks. I'm 41 now and in the last year I got fat again. I went down from 109kg to 93, then down to 83, then to 76, then stabilizes around 80 for a couple years, and now I'm back to 85 and climbing. Struggled staying non-fat all my life. I'm never full and normal portions seem small to me, and food is prime comfort when I feel shitty. It's a constant fucking struggle, and I know some people look at +5kg and roll their eyes because they don't see the issue and some of you might say 85 is your target weight, but I've already been slimmer and looked better so it's a failure, and I know that at 85kg, 95 is just around the corner.

I don't really need advice, just stepped on the scale again and got frustrated and tired of the struggle. I need to get new shirts but at this weight nothing fits me just right and my old clothes are too small, so either I slim down or buy bigger, which I see as defeat.

Hang in there folks, we're allgoonna make it.

>>76392791
>>76392882
Don't really worry about that yet. Focus on quantifying every single calorie and macro, eating extremely clean, establishing excellent form on all exercises, and walking, walk, walk, walk.

Once you put together a solid month, no cheating, then it's time to worry about the weigh ins. You've got a long way to go, get settled in and get comfy.

Your piss is going to be rough for the foreseeable future. One thing that helps me is having a lot of fruit essence sparkling water (LaCroix Tangerine, Topo Chico Lime, etc) on hand, and getting a good clearish piss once per day at least with a huge mug of watery black coffee.

>>76393222
Could just be water weight. Do a fast through one day and see if it all drops back off.

>>76393013
Most people around 30 days plus a couple national holidays ( maybe 8-10 that aren't a weekend anyway). I've got a slightly better deal with 32 base days and it's good.

Don't want to rub it in, but any less than 20 holidays a year seems really tough to me, having nothing but work in your life all the time. And limited sick time is just a crime.

For weight loss, I dunno, I usually overeat on vacation because delicious stuff and wanting to enjoy myself without restrictions. But that's one of those good problems I suppose.

the scale moved...

>>76393148
Juice sure, but actual fruit, maybe some strawberries and an orange have enough fiber to avoid blood sugar spikes afaik.

>>76392751
What the fuck is wrong with you?

>scale says im up 2 pounds after a week of heavy calorie cutting and hellish weight training for 5 days

Why? 244 lbs btw

>>76392841
I've been doing OMAD for two months and I was worried too. Honestly I think kind of smushing around the fat areas with a massage after showering and getting everything bouncing during cardio helps everything burn off more evenly. I can find no scientific evidence for this but I believe it's intuitively true that just as deep tissue massage can increase muscular blood flow, light fat massage can get everything burning just a bit more evenly. If anyone knows any hard facts, I'd love to hear them (although I'll probably keep doing it even if it's a pure placebo).

>>76393222
Nice digits.

I know the struggle, don't have any solid advice, guess that's just life. Guess we can take solace in knowing we already learned the skills. And for you it's not too bad, you caught it early. You have an opportunity to achieve something again. Fail better.

>>76393256
>and hellish weight training for 5 days
that's why
when you start a new regimen your body keeps more water

>>76393243
Congratulations anon, that's major!

>>76393242
Yeah I just want to work to live, not
live to work. Before the pandemic I had a great job with an amazing work life balance, had a shift of 3/12 4 days off made it worth the long days... but thats something the pandemic took from me and ever since ive been trying to find something that can match it... One day... Career/job wise is really the only complaint I have about life to be honest, and finding a job im content with at minimum would make things amazing in my life, but guess that too much to ask for

>>76393280
what do you work as green hat?

>>76393280
It's the opposite for me, thanks to Covid I only have to work 20 hours a week now because I have a very good understanding of politics.
Wish you the best of luck for a better carreer.

>>76393280
Yeah, guess it's rough right now in many fields. Wish you all the best hatboy, might be better in another line of work if you can afford to switch. And I'm happy that your life is good otherwise.

Pandemic was good for me too, like for >>76393305, but I understand that it fucked up a lot of people's careers

>>76393264
Does my body really retain that much water that it counteracts 7 straight days of 1000+ calorie deficits?

>>76393348
>7 straight days of 1000+ calorie deficits?
That's like a kg of fat lost. Yes, your body can hold in several times that amount of water

>>76393295
I have a CDL so I drive trucks, I mainly stick with box trucks as rig jobs usually make me work more than 40 hours.
>>76393305
Good for you, anon, hope it lasts
>>76393324
My resume is so focused on driving that no one will give me a chance outside of the driving field. Ive tried applying for backroom office jobs, but never even get a rejection email. My wife is in school getting a geology/engineering degree so hopefully she will become the bread winner and I can take a step back and find something less demanding

>>76393366
>I have a CDL so I drive trucks, I mainly stick with box trucks as rig jobs usually make me work more than 40 hours.
how lucrative/what the ceiling is from driving trucks? I heard someone retired early from just having their own truck and doing random drives.

>>76393243
>anon basically has lost a person
Nice

>>76393365
In extra water you mean? Cause most of our body is water anyway.

I suppose I have only been peeing once every 5 hours or so this week and my pee was slightly more yellow than last week. Ill keep up the routine but add more water. Thanks for the reply anon

>>76393397
Yes, extra water. Depends heavily on your activity and carb intake. Don't sweat the small changes (a solid poop inside you is also a classic source of frustration at weigh in).
Keep up the deficit, don't go crazy, trust the process.

>>76393257
I can kind of believe this works. It makes sense that where you lose fat would be correlated to where you have good blood flow. Anecdotally if you look at the Gua Sha, it’s an ancient Chinese thing where women will just use a hard scraping device on areas of their face they want to lose fat, particularly the neck, and it seems to kind of work. Lots of girls are getting into it

>>76393366
Ah, I can imagine that's a niche that's hard to break out of. Not sure how it is in the US, but over here some kinds of electrical work are pretty good pay with solid routes upwards. Need to be able to afford the education though. If you're in logistics anyway, being able to do basic Excel and write in full sentences is a fast track to office work there afaik. But I'm just talking out of my ass here. Hope you find your way my man.

>>76393185
Do you use a thermometer? As long as I salt my chicken breast for 1 to 2 hours and dont overcook it, it comes out fine regardless of seasoning.

People know that the safe temp for white meat is 165f. People dont realize that food safety is measured in time vs temp. I pull the breast at 150. It carries over cooking to at least 155 and undoubtedly stays at 155 long enough to be safe.

150°F (66°C) 2.8 minutes
155°F (68°C) 47.7 seconds
160°F (71°C) 14.8 seconds
165°F (74°C) Instant

>>76393378
You can make bank if you are willing to pay the price in terms of time and truck driving tends to destroy peoples bodies as well. It’s easy to become hyper sedentary and they always fuck their backs up.

But yeah if you’re smart you own your own truck and buisness and set up your own triangle or square or whatever where you just make big loops carrying shit and never even have to get too far from home. Or you do hot shotting and charge exorbitant prices but sacrifice your sleep and shit.

>>76393429
I don’t have a continuous thermometer but I probe for safety. You’re probably right though I’ll to pull them a little early to keep them juicy. It’s very much the same with lean pork chops I learned you don’t want to cook them a second more than you have to

>>76393434
>You can make bank if you are willing to pay the price in terms of time and truck driving tends to destroy peoples bodies as well. It’s easy to become hyper sedentary and they always fuck their backs up.
how much would you consider bank? Like what would be the highest you seen and what would be the median?

>>76393441
could also invest in a sous vide. I have one and it's the best for pork chops.

>>76393378
This anon >>76393434 is on point, you can make a lot of money in trucking, but it really come from owning a fleet. Owner Operators make more than company drivers, but after they put money back into their rig they make about the same in the end, but once you own a few trucks thats when the real money flows in. Problem is, it takes one wreck and you could lose it all.
>>76393426
I understand Excel and can write, but I dont have a degree other than my highschool degree which amounts next to nothing in America. Im sure I will find a good job one day, but that probably wont happen until the wife lands a good paying job so there is no more stress on me to make the money.

>>76393444
I don’t have specifics I’m not a trucker but I would think an owner operator who busts ass could make 150k+

>>76393484
Aight, be good to your wife then, teamwork makes the dream work.

I will get this body.

A bit torn bros
For dinner should I make something tasty that is 500~550 cal 40g protein
Or just smash out chicken and rice/lentil/potatoes with some seasoning that is identical calories way more protein and more food becuase I'm not fucking around with oil, honey etc.

>>76393548
Gojo had one of the most impressive cuts I've seen.

how tf do people lose their appetite when they're sad/depressed? im sad or depressed all the fucking time but that doesnt curb my hunger, how am i getting the worst of both sides?

Remember to drink your EAAs

>>76393675
They dont have the fat gene, and by fat gene I mean the gene that makes you into an ever-hungry food devouring monstrosity

>>76393675
You're used to it, body adapted, the ones you are speaking about are recently sad/depressed, others also eat a lot more when sad/depressed than when they are happy.

Science should make a powder that expands 10x when in contact with stomach acid so it makes you feel full.

>>76393710
There are already powders like that, but if you take too much of it you're just gonna clog up your GI tract

>terrible day/week
>want to get shitfaced
>know that I would need drink my way through like a thousand calories to get properly drunk (thanks tolerance) which sounds ever worse than being sober
>sit down to do cardio and contemplate suicide instead
new mental disorder unlocked
thanks CICO
>>76393710
you can just bloatmax with psyllium

>>76393484
>Problem is, it takes one wreck and you could lose it all.
one wrecked truck or?

I'm a fat fuck. I reduced my diet to 1700kcal, which has me losing 1kg of weight every week. I'm running & lifting. My bodybuilder buddy says I should only be at a calorie defecit of -500, rather than the -1400 I'm currently on AND that I'll actually build muscle that way because of newbie gains. Any truth to that?

How do people like this exist

there are people renovating my house today and I feel too scared to go make something....

guess I inadvertently just eating below my calories today.

>>76393755
the way he keeps saying brah
>cmon br'ah

>>76393755
They don’t, it’s a larp

>>76393755
Seriously think about the tribal conditions we evolved in. Most people mistakenly think about evolution an individual basis but very often there are traits that evolve and only make sense in the context of a tribe. This one is simple. The alpha male of the tribe might kill betas who eat too much. Or tribes who have to survive harsh winters and ration food would have an increased ability to ration properly if they have this weak hunger.

>>76393719
>bloatmax with psyllium husk powder.
It doesn't really work to fill me up. It'll make you poop and fartmaxxx. IDK if it's helped me. Casein Protein powder helped way more.
>It's Probably lowering my LDL, which is nice

>>76393787
you have to go slow with fiber loading especially if your diet isnt already fiber heavy

>>76393749
>My bodybuilder buddy says I should only be at a calorie defecit of -500
He'd probably rather you go slower, get your fundamentals locked in, and make it work for the long haul vs you flaming out in a month (if that)
>bbbut
You're the one that called yourself a fat fuck.

>>76393806
He said that specifically so that I'll both be able to cut & build muscle

>>76393801
I did. at first I would get up to poop at night. Then for a while I got constipated (lots effort for grape sized turds), then poof, all is well.
I just can't mix certain foods together. Beer and Any fatty food? Not a fun day on the toilet after. Bread+Fat? Not a fun day on the toilet.
>TFW tested negative for celiac
I just avoid bread and pasta as it bloats me and can make it feel like someone punched my abs. Not beer tho for some reason

>>76393749
>that I'll actually build muscle that way because of newbie gains.
yes assuming you push yourself at the gym and eat protein etc.
>which has me losing 1kg of weight every week
you should be loosing more than 1kg on that deficit

>>76393755
My uncle is like that he needs to force himself to eat properly otherwise he won't eat at all.
We started hitting the gym at the same time to motivate eachother and he started to lament how much more swole he would have been if he had proper nutrition when he was younger and regularly worked out.

Fatty Contest
The O
183.7

Fatty Contest
The O
183.7

>>76393836
>you should be loosing more than 1kg on that deficit
That's just going off TGEE or whatever the OP link is. I've lost 1kg in 4 days so far.

>>76393817
Sure. Nobody is fat unless they're bad at making long term decisions. So, you are bad at making long term decisions. Someone who is better at making long term decisions, and who knows you, is looking at what you're doing and thinks it's probably a bad idea (again).

I agree with him, simply because if you can't do the milder thing, you can't do the hard thing. I don't understand why people have such an aversion to getting acclimated to a thing for a month then reevaluating. It's almost as if they know, somewhere deep down, the well may run dry, so while it isn't, try to cash in via doing more extreme things. But that's the very thing that *causes* the well to run dry, that thinking and behavior.

It would be better for most people like you to think "God is punishing me, I must eat at -500 or -700 or whatever and simply do my routine without even thinking thoughts; life is suffering, this is my fate, enjoy the occasional rainbow in this sea of death and misery". If your goal is the process you will get results, if your goal is results, you will neglect the process, which is self defeating, which you are already known to be prone to.

>>76393901
Buddy, all I was asking was if I could build muscle on a -500 deficit

>>76393905
You're fat in a fat loss thread

>>76393906
Yes

>>76392128
Is there any chance you could post body, anon?
130kg right now, I believe if I keep at it I will be 100kg by the end of the year. I really want to see how 100kg looks like.

Grats on the progress though!

>>76393899
if you just jumped on the diet and you are eating healthier most of weight you drop at the beginning is mostly water
also 4 days is not enough data
take running average of daily weighs of two weeks and then you will how much you are roughly loosing
>>76393905
if you are new and fat or on roids then yes
can you build more muscle on -500 deficit than on -1000 probably yes

>>76393916
might sound retarded but his look at 100kgs can easily differ from what you will look like depending not only on height but also your fat/muscle composition and where you've stored your fat

>>76393917
>can you build more muscle on -500 deficit than on -1000 probably yes
Can you even build muscle on a deficit that large?

>>76393917
>most of weight you drop at the beginning is mostly water
what is the deal with this exactly? does your body hold onto your fat first and chooses to reduce weight by water initially for some reason?

>>76393749
Yes, unlike what old bro-science leads you to believe the body doesn't just magically turn off muscle snythesis if you're 1 calorie under your tdee

Its all a continuous process of many small processes working together
If you truly eat at a 500 deficit you are very likely to build muscle while also losing (a little) bodyfat
That's completely viable if you're in it for the long haul

Its jjust not recommended for extremely fat people where losing weight fast would help them with their health and open up more exercise options and improve quality of life

>>76393924
The deficit is covered by fat loss. That's what the fat is for. You just need sufficient protein.

>>76393916
you just want to grope his 100kg belly don't you?

>>76393928
eating certain types of food (sodium and carbs mostly i think) make your body store more water
if you are fat fuck you most likely eat a lot of carbs and sodium and when you decide to stop being fat fuck you most likely will eat less/none of those food and thus your body will store less water

>>76393934
-500 it is.

>>76393917
>take running average of daily weighs of two weeks
Also, avoid taking your weight when you're feeling trim and cut, but do it when you're feeling loose and flabby, it will help you avoid those -4 lb false positives that fuck everything up.

>>76393963
Based, I say do it for a month, then possibly adjust if you think you can sustain a harder cut for say 3 months.

>>76393924
So if I go on a -1000 deficit, I'll build the same amount of muscle I would on a -500 deficit, but I'll lose more weight?

Anybody here wearing an Apple Watch? I’m curious what you all think about the active calorie count it has, I think it overestimates how many calories you burned but it’d be great if it were accurate. I’ll turn on the weightlifting exercise mode for example and it’ll start saying that I’m burning way more calories than I think I actually am but the running calorie count seems mostly accurate.

>>76393974
No, if your deficit goes too low your body will start converting protein into glucose to keep serum levels stable
Additionally the more of a deficit you have the more your body downregulates a million different things, one of them being musclesynthesis

>>76393982
Don't count exercise calories you retard

>>76392119 (OP)
Unpopular Opinion:

I do not like the nuns being the mascots of these threads. The outfits are always restrictive and show no comfort. There is no sex appeal at all which is the antithesis so working out. The food they eat is about as appetizing as kale in a bowl. Ducks are nice.

>>76393974
Not for me, the recovery time becomes super long and I can feel lightheaded here and there. When I'm -1000 and beyond, I'm just trying not to lose much (any?) strength.

>>76394000
I like the theme as it keeps out braaap tourists

>>76394022
>it keeps out braaap tourists
Braaap tourists?

>>76394033
Hmm, braaap tourists, you say?

>>76393725
Basically if one of your drivers gets into a wreck it could lead to you being sued into oblivion that you would lose your whole fleet to pay everything off. This doesnt affect major fleets, but mom and pop fleets can sink due to one bad wreck, yes. wreck

>>76394000
>I do not like
No one asked for your opinion you fucking retard

I'm just gonna keep going until someone will love me.

>>76394058
So forever then?

>>76394058
Same but that someone is myself

>>76394058
You're gonna have to find yourself, stoopid.

>>76392119 (OP)

Why do people still give advice to skinny guys to bulk and get fat? They're already like 10-15 lbs away from a decent physique but they want to sabotage them.

>>76394106
I assume they recc them to clean bulk.

>>76394058
How can you expect someone else to love you when you cant even love yourself?

>>76394044
>make every truck it’s own LLC
>declare bankruptcy in event of crash
>problem solved

Mom and pops just don’t have good accountants and lawyers.

Suomixar post an update fatty

>>76394000
I like them

>>76394000
Coom brained gooners are a cancer

>>76394000
Nice digits, I also dont like them
but don't really care enough about making new threads myself
be the change you want to see in the world

so have been going through a bout of depression recently and realized i've put on a bunch of weight
i had success with keto in the past, but it's been a few years since I've done it. Is that still the recommended thing to do? Also I've been trying to wake up early to take walks but I'm just not a morning guy, and recommendations to get me out of bed?

>>76394225
How much weight we talking?

>>76394000
there's like a 100 different goon threads on this site just go to them retard

>>76394178
this take is so fuckin retarded

>>76394225
personally i'd stay away from diets that restrict a whole macronutrient, sure you'll lose weight but it's not sustainable and as someone who's already relapsed once it's better to aim for lifestyle changes this time around

>>76394225
You can do keto if you want to lose weight at the cost of getting insulin resistant and developing plaque

Lean burger day.

Two 4oz patties 93 lean, 40cal a slice Kraft singles, on a fiber Kaiser roll with ketchup and mustard.

>>76394304
Oh and only 550cals, couple hundred calories less than a fast food burger of the same size and better than most.

scale didnt go down again
i need to get fat again so i c an make the number go down fast again

I began around the beginning of the month at 322, had a rocky start before I really stuck with it, and today after 18 days give or take I weighed in at 313-314 lbs (after i had breakfast)

Is that a reasonable rate of progress? What do you think. I'm trying not to go on a super hardcore restrictive diet because I want to actually make it sustainable. As it stands I'm not counting too closely but I'd estimate I usually eat 1200 to 1500 calories a day give or take, sometimes more, but i dont think I ever go passed 2000

>>76394354
i was obsessed with number go down in my first weight loss attempt and it wasn't good, it's best to track clothing fit and also body measurements

>>76394373
>estimate
Ngmi

>>76394373
the initial pounds were water weight, you will lose decent weight in the upcoming months if you continue but always expect progress to slow down/stall in terms of the number on the scale

>>76394304
About as sad and deflated as your sex life.

>>76394304
looks good

>>76394278
>insulin resistant
I font understand fat is the one macro nutrient that has virtually zero insulin response .

>>76394418
Lean Burger day is my favorite because I always undereat.

All that protein from the lean beef and fiber from the roll keep me full as fuck.

>>76394225
>I'm just not a morning guy
If you're overweight and have a lot of trouble with mornings you could consider getting a sleep test done

>>76394228
~50lbs

>>76394419
fat inhibits insulin effects so your body produces more insulin to compensate creating insulin resistance

Fatty Contest
133,9kg at june 9.
now 122kg

slow and steady

>>76392134
meth

>>76392134
Don't overdo the deficit or fall for the keto meme.
Also the endorphins kick in a couple minutes in and I can go into the flow and forget how shit my life is for an hour.
I basically replaced my alcohol habit with cardio.

>>76394480
>slow and steady
This is the way to go.
I can't tell how 133 feels but 122 should unlock cycling for you which is amazing cardio
Lower weights will increase your bike agility and unironically make you destroy your chains and gears much less
imagine being powered by fat with low joint wear and tear, the only thing is bike maintenance really which is countered by switching gears and not slamming the pedal and ESPECIALLY NOT standing up on your bike for extra momentum
i could go on about cycling as a fatty cyclist and skinnier cyclist but have you met our lord and savior the bicycle

>ate a lot today
>feel satisfied

>still need brotein
wel fug. whey time
well fug

>>76394516
i´m walking 15k steps a day and changed my diet 2 months ago. 1000kcal deficit. now i just need to start getting into training.

next year i will have unfucked my life.

>>76394469
accumulated visceral fat in the body particularly around the liver and pancreas inhibits insulin's effect , I've never heard of dietary fat in of itself doing this.

I bought energy drinks instead of a pizza.

>>76394493
Joking or do you actually? Doing anything but sitting when I'm geeked has my heart rate pinned at 160bpm, I'm pretty sure I would stroke out if I tried to exercise.

>>76394525
no whey time. it's time to twinkmode up

>>76392119 (OP)
I've started a carnivore diet. Picrel is my first meal, 400g of sole fish for ~300 calories. Then a 24 hour fast before next meal.
>THEY DONT KNOW ME SON

>>76394555
nO. muscli growt not bussi growth OK.
ALSO i'm too old (thank dog)

>>76394577
ITS TIME TO TWINKMODE NO CARNIVORE.

YOU ARE EATING GRAPES AND BREAD. *throws out smelly fish*

>>76394577
ngmi

>>76394480
>losing 11,9kg (26.24 lbs) in little over a month is slow
Okay buddy

>>76394538
>I've never heard of dietary fat in of itself doing this.
It does

>>76394587
water

>>76394577
>carnivore diet
>eating fish in modern enclosures
also you gonna crash and burn in around a week

>>76394584
Defeatist faggot

>>76394577
Lmao that is depressing

>>76394577
Pretty sure that a staple of carnivore is eating fatty meats
Have fun going through Rabbit Starvation

>>76394597
>>76394599
Lmaoing at these fellow fatties who simply arent on my level
>>76394601
That was my first meal, I intend on eating steak and eggs later.

>>76394606
>24 hour fast before next meal

>>76394611
Mad cuz you ain't built like me. Your fatass gotta eat something every 3 hours minimum.

>>76394615
You are an insane person, that's clear already.

>>76394577
disgustin

>>76394615
>>76394606
You are not david goggins and you will give up and get fat again
But maybe you will learn from this experience

>>76394618
LMAO you’re probably winded from walking to the fridge and got the nerve to talk.

do blacks post on this board?

>>76394633
Post body

>>76394432
Literally just tape your mouth shut. Cpaps are the biggest scam going.

>>76394632
You’re not a prophet, you’re just a bitter failure who thinks everyone else will quit like you did.

>>76394638
Yes

>>76394577
This is what I've been eating pretty much everyday as my OMAD since I started losing weight.

>>76394650
Recipe?

>>76394650
>saucy stir fry
>carbon steel pan
doesn't that fuck with the seasoning and consequently the taste?

>>76394650
Looks pretty good

Had to cut this week of lifting short midway through my 4th of 5 lifting days. Just beat to shit and felt like I was gonna get injured. Was trying to white knuckle it until my deload week next week, but I guess its starting early. Just gonna curl up in bed for the rest of the day. Maybe go for a walk with a friend if I have the energy.

>>76394670
>friend
ngmi

>>76394658
Here.

>>76394667
Its cast iron, its fine. Its actually pretty hard to fuck up the seasoning.

bro why is cronometer so fucking ass ball slow
it takes like 10 seconds for it to draw the ui
and i literally hear my PC's fan stir up when I launch it

>>76394682
>ngmi
Ngmi

>>76394699
>i literally hear my PC's fan stir up when I launch it
Wtf

>>76394699
I have ad's blocked by my router so it doesn't load any of that shit and as a result loads up in seconds and with minimal system resources. The ads are the heavy part.

>>76394709
how2dothat

>>76394269
Not really. Self hatred manifests as a lack of confidence and self pity and/or other forms of antisocial behaviour and turns you into an unlikable loser.

I miscalculated. I'm gonna hit 2k calories today

>>76394794
U TUBBY

>>76394794

>>76394670
I just went to the pool to try to relax off the burnout.

Cheat meal is chinese, im ficking excited. Only thing ill eat so ill still be at a deficit

Fattycontest
Crisco
221.4

Checking in early because im away this weekend. Still hit -2lbs this week.

>>76394799
>>76394807
Not only did I forget to account for part of the meal I'm having, but mom brought home a chocolate bar for me and I ate it without thinking and looked afterwards and it was a whopping 250 calories for nothing

Fatty Contest
LivingGod
71.7kg

Knew it would be faster, didn't expect it would be this fast. This won't take long.

>>76394818
Oooh, this weigh in made the Overweight section of the fatty contest finally start appearing on the graph.

>>76392010
>>76391984

Yup. Definetly overestimated the amount of calories I eat. Thanks for pointing it out.

>>76394857
>bcaas
lol

>>76392119 (OP)
>"Good tasting" but unhealthy stuff (sugar, fat, etc) doesn't actually taste good to me, it's just tolerable.
>Bad tasting but healthy foods make me gag, boiled to mush veggies make me vomit
>Spicy things (capsaicin, ethanol or menthol) taste like pain by a thousand razor cuts
What did God mean by this when he gave me this? Does it have something to do with my autism?

>>76394857
>eating plain boiled eggs

>>76394889
oh you're autistic alright

>Hurr durr let me carefully count out my calories, wouldn’t want to eat too much
Meanwhile chads like me just do a thousand bench presses a day and burn everything off. Stay fat and weak, nerds

>>76394894
... I know, I have a diagnosis and could get disability status (but won't).

So my assumption that this has to do with my autism is correct?

>>76394904
interpreting an adequate reaction to poison and harmful chemicals as strange and a disgusted reaction to disgusting food as strange is strange itself

>>76394898
post body

>>76394910
I can't even enjoy a steak man. Also my family eats the food they cook, it's just that I can't eat it myself.

>>76394921
>I can't even enjoy a steak man
is the nutrition it provides you not enough to enjoy it?
> it's just that I can't eat it myself.
you can't eat their food?

>>76394932
>is the nutrition it provides you not enough to enjoy it?
I eat it for the nutrition, but you couldn't cardboard for your entire life even if it was the most nutritional food on earth.
>you can't eat their food?
Nope. Yet I'm forced to eat it and get berated when I gag.

>>76394978
what food do u enjoy?

>>76394912

>>76394987
Oreos

>>76394978
steak tastes to you like cardboard?
>Yet I'm forced to eat it and get berated when I gag.
which third world country are you from?

What are we eating /fat/bros?
1 cup of uncooked rice (cooked)
1 potato
No salt
No oil
Some dry spices

>>76395003
nigga what the fuck is wrong with you

>>76394993
....anything else?

>>76395009
No, just Oreos. Maybe twinkies if you force me.

>>76395003
>uncooked rice (cooked)
Isn't that just rice?

>>76395006
I’m fat
>>76395017
Yeah
But I don’t know much it is cooked but it was 1 cup uncooked

>>76395003
oh it's you again
have you tried eating protein?

>>76395028
pro...tein? Whats protein precious?

>>76394794
Good. Put on a podcast and walk some miles till you reach the deficit you want

>>76394889
Eat choccy milk protein shakes in the bottles with chemicals to make them yummy:
https://a.co/d/cevZOHo

Oven baked chicken fingys (ok if dry as long as they're not soggy because you won't like it then) and eat with regular or no sugar ketchup.
https://healthyfitnessmeals.com/oven-fried-chicken-tenders/

Take a fiber gummy candy before you eat the chicken fingys.
https://a.co/d/eiCPdiN


macros:
choccy milk: 220 cals, 40g protein
chicken fingys: 333 cals, 40g protein (eat 2 servings so double this)
1/2 cup no sugar Ketchup: 40 cals, no protein

total 926 cals, 120g protein.

then fill up the rest with, like, oven fries with more ketchup, or more oven tendies. Don't eat actual fries or it'll make you more hungry.

>>76395003
Most nutritious britbong dinner

>>76395003
What the fuck anon. WHERE IS YOUR PROTEIN? WHERE IS IT? WHY ISN'T IT IN YOUR BOWL?

NEXT >>76395068 >>76395068 >>76395068 >>76395068

>>76392223

you're such a jealous fag lol

>>76394824
>mom brought home a chocolate bar for me
Your mother is trying to keep you fat so you won't go out and impregnate several women.

>>76392620
Overtime at work (if physical) and sub 2k diet should do the trick.