>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: >>76397624

>>76401163 (OP)
I'm actually doing quite well recently, although I ask generally, do you modify your food choices when counting calories?
I mean is it better to get a small amount of high calorie things you enjoy like chocolate sometimes? Or do you just go full chicken and broccoli to fill yourself up more?

>>76401176
177cm 89kg btw

Made wedges in the air fryer from scratch

>>76401176
I almost stopped eating proteins in restaurants. A large plate of fries I can still save my daily calorie intake goals.

The shitty burger that you needed to slather in "something" to make your low cost meat doesn't have the macros I want.

I ate two sides of mac and cheese at Denny's last week. Had some protein powder when I got home. Things worked out.

>fill yourself up more
currently having problems with eating enough calories. I get lazy and don't feel like eating. Carrots are effort.

I am losing weight in weird places. I have a giant gut and moobs but nothing on my hips or legs anymore, which are now weirdly boney. In some ways I feel like I look worse than when I was just fat everywhere.

>>76401304
gotta keep going

>>76401304
Puah through fren.
You'll look amazing when fat starts to drop there as well.

>>76401163 (OP)
I just ate an orange, lads. It was a good one. I've found it's getting harder and harder to consistently find good oranges, which is very disappointing. Sometimes you get oranges, and they're borderline flavorless.
Gonna hard boil some eggs shortly... do you guys like hard boiled eggs? I'm hoping to use them as meal replacements for breakfast/lunch on days that I am not training.

>>76401195
Post recipe anon.

I think the hardest part of losing weight for me is the waiting.

I know it will take me another year. I know I've only been going 4 weeks, but I'm just bored.

I used to fill boredom with food.

Workouts are good, but if I do too much too fast I wont recover.

Any tips for eliminating boredom?

>>76401324
>Slice potato into 8 wedges
>Soak in ice water for 10 minutes and the rinse under cold running water for a minute or so
>dry off wedges
>I use pam olive oil to cost wedges using less oil, spray like 2 seconds, mix em up, spray another 2 seconds(lile 30-40 cals of oil)
>Paprika, garlic powder, salt, pepper, do by eye pretty easy. Mix it up in a bowl
>air fry at 400 for like 20-25 minutes

I lost 2 pounds just in one day, lmao. And it wasn't even just a woosh, this week alone I lost 5 lbs. I might be a god.

>>76401324
youtube.com/watch?v=nXf63vN73BE

Also, I went from 26% to 23% body fat and I have the impression that women don't give me disgusted glares and don't get repulsed by me in the street. You guys think it's placebo or not?

>>76401368
No, the women can smell the incel on you, if you get shredded you'll just get upgraded from 'minor nuisance' to 'violent rape threat' and go from disgusted looks to wary ones.

>>76401390
Im white tho

One day I’ll wake up and suddenly drop five pounds, right?!? Plateaus can’t possibly last forever, right?!?

>>76401423
Cut carbs for 2 days and see the magic happen. I did this and got over a plateau of 2 weeks, lost 5 pounds (2,5kg), my hunger went down almost to zero and I'm more motivated than ever to keep cutting. WAGMI!

>>76401423
when was the last time your did a break from your diet (maintance for a week or two)

>>76401354
GOAT. Thanks anon.

I've got me some taters growing in the back yard so I'm gon rustle me some of these wedges up.

>>76401364
Why does he look like a dollar tree Matt Walsh?

>>76401423
Today I dropped 3lbs after a short plateau

>>76401163 (OP)
the burger is objectively better food

>>76401322
I like my eggs jammy. I salt them and eat them with some bread.

>>76401163 (OP)
Good sunday, frens. Stay strong.

>>76401430
If you cut carbs and lose waterweight you’re not breaking the plateau
You’re just gaming the scale

>>76401494
the guy needs to change literally anything instead of spinning his wheels going nowhere. cutting carbs is the easiest suggestion and will make his retard brain feel good

made some protein brownies that go really good with morning coffee

>>76401364
I parboil mine with some baking soda. It creates more surface area for the maillard reaction in the air fryer.

>>76401163 (OP)
Went from 191 to 182 in like two weeks. Holy hell this diet deficit thing actually works. Now I just have to make sure I don’t binge and lose all my progress. This is the hardest thing I’ll ever do. I should probably be talking to a psychologist because I know it’s tied up in trauma and a maladaptive behavior, but I’d die first before trusting someone like that. Send me strength brothers.

>>76401195
Nice

>>76401516
NTA but I soak my beans in baking soda for a bit and it’s like the Magic trick to making old dry beans taste really good. I bet this works wonders. Baking soda is a miracle.

How exactly do I calculate the calories in something like french toast? I can't exactly measure the amount of whisked egg that soaks into each piece of bread. I can count the calories in the bread and in the syrup I use and even the butter. Should I just count the whole egg if I use all the egg I whisk?

>>76401552
I didn't know that trick, but I've used it in ground beef to make it more juicy. If there were ever a secret ingredient, then it's baking soda.

>Sunday night after a long week of dieting
How we doing fellow /fat/ bros? How was your week? Good or bad? What are your goals and plans for the rest of the year? Tell me your story.

>still in 230 purgatory
Time to kick in the turbodrive.

Is it bad if I eat too many grapes, I had a lot today.

>>76401581
Medicine is helping me control my diet, I'm ordering food way less now, counting all my calories and staying well below my TDEE. Need to work on preparing meals a bit better, all I have at home are stuff like oatmeal and sandwich stuff. I've not been eating much stuff that actually fills you up and makes you feel satisfied but my medication is curbing any cravings. I only seem to feel hungry when I've eaten very very little. I'm thinking about food a lot less except when I'm trying to figure out what to do for a meal that won't go over my goal. All in all a good week for food, way better than the last few times I've attempted to get back into dieting.

WAGMI!

>>76401576
You can either count it all or weigh the soaking mixture before and after, then do the math.

I replaced rice with quinoa because it has a far superior macro and micro profile.

Imagine letting yourself become a fat fuck to begin with lmao.

>>76401635
I was fat a kid so it was over before it even began.

>>76401304
There's no real coming back from being a fatass. It leaves inexorable marks on your body and metabolism. Some people require more scrutiny than others, but you can ALWAYS tell when someone was a former landwhale

>>76401639
Skin tightens, scars fade. The older you get the more time it takes but the body has astonishing capabilities to heal itself over long periods of time.

>>76401646
you've outed yourself as a real-life dr eggman and you think there's some way of coming back from it kek

>>76401660
More than one anon posts on /fat/, miserable anon-kun.

>>76401635
>>76401639
Demoralizing jew, ignore this anon.
WAGMI

>>76401581
pretty damn good. this was my best week in a long time in fact, looking at a weekly intake of around 6,700 with the highest i ate this week being around 1,100. I feel like absolute shit but its worth it.

Should I get on Mounjaro?

>>76401682
If you can afford it, sure. It's easy as fuck to not overeat on Mounjaro and barely takes any effort to go on a deficit on it.

>>76401682
If you're already able to lose weight, don't. Crutches should only be reserved for those who need it, otherwise you will get accustomed to the crutch.

>>76401685
GLP1 are indicated for life (long term). You don't get off them similarly to how you don't get off your beetus, cholesterol or blood pressure meds.

>>76401692
The need for all of these medications is vastly reduced simply by losing weight and keeping that weight off.

>>76401693
>simply by losing weight and keeping that weight off.
It is very simple but not easy. Given how telling people to "just lose weight and keep it off bra" has lead to no results and lots of resentment, another approach is in order.

>>76401304
Post fizeek pls

Getting drunk today bros. Sorry. I just need my life to change and getting drunk at least makes it feel possible for me to do different things and meet new people and shit. I want to change

how much protein you guys eating
do I really need to eat 200 grams of protein?

>>76401719
It's 1.6g per kg of bodyweight for normal-sized people for peak muscle gains. Anywhere near 1.2g per kg of bodyweight is sufficient for muscle maintenance.

>>76401683
Diet is a big thing. I snack a lot and comfort eat. Big depression eater kinda thing. But, then I'm depressed because I'm fat. So, it's all kinda retarded, I guess.

>>76401685
I'm losing weight slowly. I got the gym 2-3 times a week. Do a bunch of cardio and resistance stuff. I'm gradually losing weight I think. But, it just feels like a constant battle with it and like I'm basically always fighting to make any progress.

So, the notion of spending like £120 a month or whatever to have the peace of mind knowing I will (Probably) lose some weight is helpful, maybe? I don't know.


Either way, it's like, being fat sucks. Staying slim sucks. But I know which I'd prefer.

>>76401737
>Diet is a big thing. I snack a lot and comfort eat. Big depression eater kinda thing. But, then I'm depressed because I'm fat. So, it's all kinda retarded, I guess.
Mounjaro will make you snack much less depending on dose. I basically stopped binging at 5mg and am slowly but steadily losing weight because of it. But if you are depressed now, you will still be as if not more depressed on Mounjaro.

>>76401719
if fat loss is your priority right now, then no. how frequently are you lifting?

>>76401742
Yeah, but I'd be depressed and not fat.

Which I know is reductive. But, I can't really expect to fix everything at once and do a quick butterfly transformation into a happy healthy and thin person.

But to be a little more serious. I feel like I have a lot of social anxiety around my appearance. And being fat is a big part of that. Like, I can't use machines at the gym which face mirrors because if I see myself I just feel like shit. And that's definitely not going to go away regardless of if I'm fat or not. But, some of it might. A little, maybe.

>>76401759
As I said, if you can afford it, go for it. It'll curb your appetite and give you the mental resources to plan your meals more strategically instead of binging everything at once.

>>76401754
classic 3 times per week and i'm at around 1.5k calories deficit and im super obese 151kg at 191cm

>>76401700
That's why I said, only if you need it. >>76401685
>>76401737
If you're gradually losing weight I would say you shouldn't go on it. Keep in mind that maintaining weight gets easier the more muscle you have.

>>76401581
Not good. I spent all weekend binging again. FUCK WHY AM I LIKE THIS.

>>76401791
>Keep in mind that maintaining weight gets easier the more muscle you have.
It is also very difficult to efficiently build muscle on a calorie deficit. You probably don't need to stay on GLP1 if you're blasting steroids after reaching your goal weight unless you're a binge eater like me.

>5'7, down to 170lbs (from 245)
>face looks sharp
>visible veins and muscle separation on all limbs
>pecs fully visible, no mantit fat left
>back looks lean
>can see upper abs
>belly still fucking protruding
I sincerely hope my damn belly stops hanging once I hit 160lbs.

>193cm
>119kg
>1600-1900kcal a day
I've lost 16kg so far anons, my face looks thinner, clothes fit better, and people are noticing. I had a wedding yesterday, and the suit was bought in advance, it didn't really fit me anymore, but I felt good about it. WAGMI bros.

>>76401798
>It is also very difficult to efficiently build muscle on a calorie deficit.
Proof? The common thought is that it's somewhat harder, but not extremely difficult.

>>76401759
Do it bro, Mounjaro will silence the voice telling you to eat because you're sad.

>>76401717
Based

If you’re going to blow up your diet getting drunk is the best way

>>76401719
.7-1g of protein per lb of your goal weight

>>76401813
On one hand I want to congratulate you but on the other hand you are 6'3 so I am a bit jelly because I am only 6' so your final potential is higher.

>>76401822
NTA but I'm 6'4 and I tell women at the pub I'm 5'11 or 6' to mog people like you.

>>76401829
Top kek. Also do you count with shoes or without? I kind of have the feeling that many people state their height with shoes on because I don't see many actual 6'3-6'6 men in real lfie and I live in the city.

>>76401832
shoes off, I'm not a clap so we don't wear shoes indoors, and that's where I measure my height.

From sunrise till sunset, may the name of Grain be praised. People should submit to the yoke of Grain. Whoever has silver, whoever has jewels, whoever has cattle, whoever has sheep shall take a seat at the gate of whoever has Grain, and pass his time there.

Only managed to do the running on the first lap today, second lap I was hitting zone 3 just by walking.

>cut down to 1600kcal / day
>gained half a kilo in two weeks
>couldn't take a single shit for 2 weeks now
what the fuck is going on. i started OD'ing on magnesium a few days ago but i still can't take a dump

>>76401852
You're full of shit.

>>76401639
the question is who gives a fuck and the answer is mostly dickheads like you

any tips for sleepmaxxing?

6'3" currently 295lbs and way out of shape. I was 327lbs about 5 weeks ago. I have been on a strict Medditerranean diet because I want longevity more than pure weightloss now. I have done Carnivore and Keto in the past with grrat wrivht loss results but it left me with a messed up gut biome and horrible shitting habits. The problem with med as some of you may know is that I am not getting enough protein. I have been at 294-296lbs for over a week now. I have plateud. I have revently started incorporating Braggs Apple Cider Vinager for morning and bed. For protein its been Eggs, Turkey, Chicken, Fish, Shellfish, Legumes, Goatcheese, Cottage cheese. Everything is no salt or low sodium. So far diet has been smooth and easy to follow as there is good variety but its hard to count calories on this diet as everything is cooked. Nothing is from a boz or weighed out. Id say its 70% Veg 15% Fruit 13% protein. 2% Nuts and Dairy

My goal weight is 240lbs.

weighed myself again today. Down about 18 pounds since I started, losing slightly more than 1 pound a week. People IRL have commented, and some of my clothing has become loose. Feels great, and I think I am starting to feel the difference when moving around, but I have a ways to go yet. I am concerned I am going to plateau at some point until I make more drastic changes to my lifestyle.

>>76401176
>do you modify your food choices when counting calories?
Not intentionally. I've mostly used portion control, but trying to keep it under a budget has ended up influencing my choices.
>love pasta but it's impossible to have a satisfying amount of pasta without blowing out the daily calorie budget

>working well:
food scale
bagged salads (easy, cheap, extremely filling, not a lot of calories for how filling it is)
canned sardines (easy, cheap, very high protein, very tasty too)
keeping a food log
>not working well:
visiting family (pressure to eat more, can't measure portions)
food at work

>>76401883
melatonin works for me, and has veen proven to not mess with your bodies production of melatonin

>>76401864
literally, i know

>5'11
>149.5 lbs
>still fat

>>76401894
post bod

>>76401894
*gropes your belly*

Fatty Contest
Greaser
92.7kg

>>76401885
>goal weight 240lbs
Lmao

>living situation is horrible
>person I live with will literally scream and freak out if I use the kitchen because he doesnt like me cooking “weird stuff” (literally anything i cook he will get pissy, even just chicken)
>try to cook whenever he is gone from the house
>but if he gets any hint I used the kitchen (faint smell, something placed somewhere it wasnt before) he will literally start screaming throughout the house
>dieting is extremely difficult because I basically dont have an access to a kitchen
>start buying canned chicken and microwaveable veggies, eat this for a couple months
>works pretty well, lose 20 pounds
>one day roommate freaks out about something else
>finally had enough, decide Im going to live my car, at least I wont be having borderline panic attacks everyday
>friend’s family takes me in
>complete environmental whiplash
>they are the nicest people, feed me everyday, to the point where its hard to control my diet cause they always cooking and buying me food
>gain 10 pounds
Now Im fighting a different battle, its not like they arent forcing me to eat but its just the temptation is a lot. I have to resist them constantly offering me food, and try to just eat small portions. Much rather deal with this obviously though.

>>76401914
I applaud your attempts, but maybe try to get a job and escape your rape-victim-of-deranged-underclass-people circumstances before setting fitness goals.

>>76401914
why did you just accept that behavior and never stand up for yourself to begin with??
are you a woman?

>>76401581
I pretty much either went swimming or to the gym everyday of the week, except for friday.
Also started getting in 10k steps since wednesday, because even on a lazy day I hit 5k steps just doing shit I have to do so getting the rest in isn't a big investment.

>>76401883
valerian and/or melatonin
the old classics also work for me but ymmv: warm glass of milk, taking a shower, turning off all screens before bed time, doing a workout.

100 degree weather is my friend
makes me sweat more so therefore more calories passively burnt
mhm

>>76401176
In general I go full chicken-broccoli, since I find having a small amount of NAUGHTY food is a gateway to a much larger amount of naughty food.
Instead I let myself eat some slop at particular milestones. The rules aren't hard and fast, but every 1 or 2kg I lose I eat something sugary or decadent, which usually puts me at or moderately above my TDEE for the day.
25kg down since start of year

Fatty Contest
ChubbyTree
174

I’m going to McDonald’s

>>76401176
when i was morbidly obese, i still engaged with full slop because i had the calories. as of a few days ago, i am now overweight. i can only engage in slop like once a week and even that sometimes fuck my calories up.

like the anon says above me, it's best to save as milestones.

>>76401977
Zone 3 just walking in this heat.

>>76401894
i'm in a similar situation..
t. 135lb

>>76401894
should've done recomp

Ate like a retard this week lads. Usually I can ignore the cravings but I made the decision to listen to my mind tell me to eat my feelings early in the week and then friends came through for the weekend. I'm telling myself I was a retard but that for almost 8 months on a cut I can deal with it, then I got back on the train today. With any luck I'll only have gained 3 or 4 lbs this week.

>>76401719
Nitrogen balance studies show you need 0.66 to 0.80 g/kg/day for non-elderly.
With lbs it's 0.3 g/lb/day to 0.36 g/lb/day

brodein maxing is the current diet fad
https://www.youtube.com/watch?v=7XcU3cN-EeE

>>76401322
I hate this, man. I get Bitter oranges, and every other bag of apples is soft and grainy and repulsive

The only fruit I've managed get consistently good products of are bananas, but they're a pain in the ass because you cant eat them right away, the suddenly you have a short window to eat them before they go bad

>>76401852
>couldn't take a single shit for 2 weeks now
if a laxative doesn't work, i would seriously consider a visit to the doctor

>>76402081
So did I

In a vacuum I have very little problems regulating myself, I get what o need to eat and stick with it no problem, but I live with my parents now and they just got paid, so they splurge and buy shit for me, snacks and eat out and stuff, and when its already in front of me, I lose all control

>>76402102
I've read too much protein makes it hard to lose weight

If you are in the "very heavy range" of unhealthy weight, know that all of us are more often than not rooting for you 1,000%. It can be understood that it's a very different level of self consciousness about being in a gym when trying to become healthier. But believe me when I say that no matter the exercise you do for the day we are cheering you on. Especially when we see you often and repeatedly.
Basically no matter what you think of yourself we are really hoping you succeed.

>>76401176
>Or do you just go full chicken and broccoli to fill yourself up more?
My tactic is a dual one:
On a default day I satietymaxx; lean protein, low caloric density veggies (anything from the cabbage family is great, or veggie stews).
If I have a severe craving, first I analyze if I have some deficit and fix that if I do, if I don't, I'll try to find a way to satisfy the craving in a way that causes the least damage.
Want ice cream? Would a ninja creami work? No? How about a small ice cream sandwich with fruit ice cream? etc.
Need something crunchy? Would kohlrabi batons or carrots work? No? How about rice waffles? etc.
You basically bargain with yourself what's the least damaging option that will satisfy the craving.
But that's only for cravings that persist over at least a day or two, never give in to in the moment cravings.

>>76402092
but why some fitness science people recommend much higher dosages?

>>76401977
I'm pretty sure thermogenesis if it's cold burns substantially more calories than sweating does.

>>76402116
It's hard when you're sharing a place with others. I'm lucky in that my wife rarely buys shit that isn't in my meal plan (part of my retard eating was eating half a box of girl scout cookies she got me in January, for instance), but I remember when I was with my parents they'd always have the pantry stocked with donuts or candy or other sweets. Are they supportive of you trying to lose the weight?

>76401719
165 pounds, 5'10.

I got 36 days to lose 10 pounds and I think I can do it?

1500 cals, 35,000 steps a day might be enough? Every pound I lose makes this less effective though.

>>76401894
Post pic please.

I am an inch shorter and 150 is my goal. I can't imagine you being that fat?

165 pounds, 5'10.

I got 36 days to lose 10 pounds and I think I can do it?

1500 cals, 35,000 steps a day might be enough? Every pound I lose makes this less effective though.

>>76402165
>But that's only for cravings that persist over at least a day or two, never give in to in the moment cravings.
I disagree, the items you mentioned are the ways you should satisfy your cravings everyday. I just had a full pound of greek yogurt frozen yogurt (with a scoop and a half of whey mixed in) from my creami today. 400 calories 77g of protein. Totally something you can eat everyday. If your cravings last for over a week or two, just have the thing and get back to work.

>>76402189
Its on the bare edge of possibility. Basically need a 1k deficit each day. 1500 calories and even 12k steps should do it.

>>76402226
It'll put me at around 19%bf, will be the leanest I've ever been. I should have little to no bulging of my belly I hope.

>>76402205
how many hours do you spend walking to get to 35k? or are you on your feet all day at work, or what?
I can get around 20k if I'm especially busy during the day, and then walk for like two hours in the evening

5'6
191 lbs

I feel like killing myself. I can't believe I've got myself this fat

>>76402238
any thought to putting on some muscle? you may find it hard to stay at that weight, especially with so little muscle.

>>76402257
Atleast your not 5'4 and 198lbs

>>76402254
I make a conscious effort to never sit or stand still if possible, I do this until 5PM

It usually gets me 35k steps, 5 hours of walking. Honestly I wanna get into hiking as a hobby now because I am so big into walking. Just gotta find people to hike with.

>>76402260
I am lifting too, I wanna get lean fast so gains show faster.

Day 1 of trying not to be a fat fuck:
>did not spend hours edging/gooning the microsecond i woke up
>instead of eating junk food I had some scrambled eggs and some fruit
Just clocked out and will be heading to the gym. I hope I don’t fuck up my workout.

>>76402205
35000 steps = 17 miles = 1,700 calories burned
1500 calories eaten - 1700 calories = -200 calories

-200 calories minus your TDEE of ~1800 means you are burning 2000 calories a day.

2000 calories x 36 days = 72,000 calories

72000 / 3500 (1lb of fat) = 20 lbs burned

You will lose 20 lbs in 36 days if you do this. Then youll gain it all back rebound style because you are going to be extremely fatigued, exhausted and worn otu and your body will be keeping score of it.

Walk 17000 steps a day. 35k is ridiculous

>gf cooks me about 2000 calories of saucey ribs, smashed potatoes and buttery veggies
jesus christ, how do I make myself eat just half

To the 5'7 or 5'8 bros: At what weight did your belly stop hanging? Do you have any muscle mass?

>>76402286
>I am lifting too, I wanna get lean fast so gains show faster
Absolutely fair. I do recommend taking a year to put on a bit of weight and muscle once you hit 155. I did that and this time I was able to cut on 1900-2000 calories a day and get to a similar body fat %. Last time I had to diet on 1700 to lost weight and did much more cardio. The more muscle you have, the more calories you burn and the better you look at higher body weights. There was no way Id have been able to live at 155 and im the same height.

I'm 5'8 and weigh 150 lbs

at this weight I have loads of excess bodyfat. I feel I could get all the way down to 130 to be lean.

Am I just freakishly un/fit/? Is it normal to be able to hit 130 as a guy at 5'8

>>76402298
I'm already walking an average of 34k steps a day.

I honestly enjoy it, I have severe depression and for reasons cannot take take anti-depressants and while it hasn't given me normal serotonin levels it has helped me a fair bit.

I haven't been losing weight that fast though, I calorie count with a scale and all too.

>>76402315
eat at maintenance and train hard for 6 months and take it from there

>>76402309
Wouldn't recomping be fine? I am struggling to lose this gut asap and worry a bulk could undo that when it doesnt hang anymore.

>>76402218
>I disagree, the items you mentioned are the ways you should satisfy your cravings everyday
If it's daily, that's no longer a craving, that's just a preference anon.
Cravings are short term urges, and learning to mildly delay the gratification process for them is probably a good life skill to have.
It's not like I'm preaching abstinence, just to try getting some self control.
>I just had a full pound of greek yogurt frozen yogurt (with a scoop and a half of whey mixed in) from my creami today
Sounds really tasty, hope you enjoyed yourself.

>>76402328
You either have to walk less or eat more.

Eating 1500 calories a day and burning off a minimum of 1700 by walking alone is anorexia territory and its no wonder you have severe depression. You are starving yourself of energy

Fatty Contest
LivingGod
71.1kg

>>76401894
I too want to see what that looks like. I'm 5'11" too and my goal is 180.

>>76402332
It will temporarily undo part of it, but are you gonna be capable of sticking to a lower calorie diet permanently? May as well put some of that rebound weight to good use by making sure your protein is high and your lifting is dialed in.

>>76402343
>Sounds really tasty, hope you enjoyed yourself.
It was delicious, but I put a bit too much erythritol in it and it hurt my stomach lol. Gonna put in half as much next time. Not like violent shits or anything, but I had a mild stomach ache. I can typically eat a pound of yogurt no problem.

>>76402290
>15 minutes of stairmaster and I am gasping for breath, drenched in sweat
Holy fuck I am fat

alright so i do plasma donations while losing fat. i i try to aim for at least 180g of protein two days and the day before my donation. i usually eat chicken and mixed veggies and sometimes drink whey.

now, there's a problem: my mother is having relatives over the entirety of next week and she's off the entire week. when she's off, i cannot guarantee the availability of the kitchen EVER, and cooking in the early am or late pm can't happen since said relatives will be sleeping nearby. preparations on the days before they arrive cannot happen since i get home late.


so here's the actual question: what are some high protein, relatively low cal meals i can eat that do not require much prep time? i'll even put up with slop if i must.

>>76402470
Just saute some 99% lean ground turkey with whatever seasonings you have in pam spray oil and dip it in sugar free bbq sauce

>>76402466
>my noodle ass arms can’t even finish the reps but they’re also not feeling any type of soreness/burning sensation
What the fuck man.

Had a baked potato for dinner, can't believe that sour cream is only 60 calories for two tablespoons

Skinny faggots ain’t even fat like me

>>76401310
Seeing conflicting information regarding skipping breakfast. Some say it's key to maintaining a fast to keep insulin low and promote weight loss and others say it taps into burning your muscle for fuel. I was also reading that the bioavalibility of antioxidants in green tea are severely diminished when consumed with food. But the tannins in the matcha can upset your stomach if not consumed with food. This is all frustrating.

My plan is to try to drink matcha first thing in the morning and then eat on my first break which is about 3.5 hours from when I wake up.

I'm going to a doctor for a check up for the first time in 17 years tomorrow. Now that I've lost 150lbs I figured its about time. I haven't seen a doctor since I was 18. Wish me luck!

>>76402611
god bless fatty

Should I go to the gym tomorrow or see my doctor about my 2 day swollen foot first? Tough decision desu

>>76402492
Well my muscles don’t feel sore at all despite how hard it was for me to keep pushing. The most intense part of my workout was the fucking stairmaster. Is it over for me?

Is "Diet Fatigue" a meme?

Saw video from Dr Hammer Head he said after 8-12 weeks of dieting you should do maintenance for like 8 weeks, then another 8-12 of dieting. Looking back to my past diets, they all did fall apart after 8-12 weeks. Wondering if I should do that also. Just started week 6 rn, so would be in another ~7 weeks. Down like ~10 pounds rn.

Is eating 1600 calories a day and burning 500 calories by walking okay?

I'm 6'0" and 25 years old.

Is "Diet Fatigue" a meme?

Saw video from Dr Hammer Head he said after 8-12 weeks of dieting you should do maintenance for like 8 weeks, then another 8-12 of dieting. Looking back to my past diets, they all did fall apart after 8-12 weeks. Wondering if I should do that also. Just started week 6 rn, so would be in another ~7 weeks. Down like ~10 pounds rn.

>>76402644
whyd u say ur height and age but not weight?

>>76402647
I'm 88kg

>>76402636
You wont' get sore from cardio really, maybe your feet if you're rooning. Soreness gonna come from weights mostly.

>>76402645
It is, but I usually only take a week or two off.l between 8-12 week chunks.

>>76402644
500 calories sounds like a lot to have burned just by walking. I'd be skeptical of the accuracy of wherever you got that number from

>>76402655
I walk 10,000 steps a day.

>>76402649
Why would you use kilos for weight but feet and inches for height?
Are you retarded or something?

>>76401163 (OP)
>Down 13lbs since start of June
>37lb to go to hit 200lb
>Weight seems to be falling off lately
Simple calorie counting, that’s it. I also will eat Oreo Thins if I get desperate as 8 of them is only 280 calories.

>>76402666
Just how I've always done it

>>76401333
drugs are fun

>>76402663
Oh that makes sense. I'd still not rely on it to get in more calories though but if you're still losing weight do what you want. 1600 is a decent deficit for your size regardless.

>>76402682
How much weight should I be losing per week with this?

>>76402579

>31k steps yesterday
>maybe 1500 calories all day
>put on 300g

>>76401852
eat more fiber?

>>76402689
Calculate your TDEE using an online calculator (Google them). Whatever your calories are below your TDEE is your deficit. 1lb is roughly 3500 calories. So every 3500calories you are in deficit should lower your weight. Keep in mind “weight” can be impacted by foods you eat, stress, etc. But you can still be losing fat. Sometimes you can be in a deficit and the scale doesn’t move then suddenly one day you’re down 5lbs.

>>76402680
I miss smoking weed with my bros. Had to quit while I look for a job. Its made dieting way easier at least. Hope I can get a girl I like in japan to get some acid and trip with her while Im there.

>>76401852
go to the doctor man, you don't want to die straining on the shitter like elvis

>>76402653
But I did lift weights…

My arms literally could not finish reps but they still don’t feel sore or my heart rate would rise so high, and so fast that I would have to take a breather. I’m doing something wrong but idk

>>76402692
>counting less than a kg
>counting less than a pound even
anon, your weight can fluctuate by up to 3kg a day.

>>76402644
Depending on your weight, this could be anywhere from a 00 caloric deficit to a 200 caloric deficit

My maintence TDEE is 2800 calories at the same height and a few years older in age, so if I did 10k steps a day and ate 1600 calories, I would be at a 1200 caloric deficit which is insane

>>76402644
Depending on your weight, this could be anywhere from an 800 caloric deficit to a 200 caloric deficit

My maintence TDEE is 2800 calories at the same height and a few years older in age, so if I did 10k steps a day and ate 1600 calories, I would be at a 1200 caloric deficit which is insane

Should I cut further or eat normally?

>>76402747
weird nipples

>>76402748
same

>>76402703
>>76402746
I just did the TDEE calculator and it says I need 2,941 calories a day to maintain.

>>76402758
thats insane, that can’t be right

TDEE calculators seem to WAY overestimate calories from exercise

>>76402764
184cm, 88kg, 25yo, 3-4 workouts a week, 10k steps a day

>>76402769
this is an american board, use american measurements, idk what any of this shit means
LBS AND FT

>>76402734
It’s crazy how despite the only thing I ate today was scrambled eggs and some fruit, I barely feel any pangs of hunger. How fucking fat am I?

>>76402776
This thread is mostly non-americans believe it or not, most of the posts are made when we are asleep

>>76401423
If you do low-carb you'll drop that much water weight in a week.
Every gram of glycogen needs 4 grams of water.
Salt takes much less water.
The more you know

>>76402776
Why would Americans use a fitness board?

>>76402769
You could keep doing what you're doing, and strictly count the calories that you're eating for a few weeks to make sure you're actually getting 1600 a day. See how much weight you lose and use that as a baseline for your actual TDEE.

>>76402794
says the one in a thread for fat ppl

>>76402790
>>>76401423
>If you do low-carb you'll drop that much water weight in a week.
>Every gram of glycogen needs 4 grams of water.
>Salt takes much less water.
>The more you know
>>>
> Anonymous 07/21/25(Mon)04:08:57 No.76402794▶>>76402801
>>>76402776
>Why would Americans use a fitness board?
>>>
> Anonymous 07/21/25(Mon)04:09:26 No.76402796▶
>>>76402769
>You could keep doing what you're doing, and strictly count the calories that you're eating for a few weeks to make sure you're actually getting 1600 a day. See how much weight you lose and use that as a baseline for your actual TDEE.
>>>
> Anonymous 07/21/25(Mon)04:11:47 No.76402801▶
>>>76402794
>says the one in a thread for fat ppl

>>76402801
Fair enough. I can see why Americans would need help with that.

>>76402747
cut further
and clean your mirror, nigga

>>76402801
>>>76402794
>says the one in a thread for fat ppl
>>>
> Anonymous 07/21/25(Mon)04:12:25 No.76402805▶
>>>76402790
>>>>76401423
>>If you do low-carb you'll drop that much water weight in a week.
>>Every gram of glycogen needs 4 grams of water.
>>Salt takes much less water.
>>The more you know
>>>>
>> Anonymous 07/21/25(Mon)04:08:57 No.76402794▶>>76402801
>>>>76402776
>>Why would Americans use a fitness board?
>>>>
>> Anonymous 07/21/25(Mon)04:09:26 No.76402796▶
>>>>76402769
>>You could keep doing what you're doing, and strictly count the calories that you're eating for a few weeks to make sure you're actually getting 1600 a day. See how much weight you lose and use that as a baseline for your actual TDEE.
>>>>
>> Anonymous 07/21/25(Mon)04:11:47 No.76402801▶
>>>>76402794
>>says the one in a thread for fat ppl

>>76402796
>Anonymous 07/21/25(Mon)04:09:26 No.76402796▶
>>>76402769
>You could keep doing what you're doing, and strictly count the calories that you're eating for a few weeks to make sure you're actually getting 1600 a day. See how much weight you lose and use that as a baseline for your actual TDEE.
>>>
> Anonymous 07/21/25(Mon)04:11:47 No.76402801▶>>76402805 >>76402807 >>76402810
>>>76402794
>says the one in a thread for fat ppl
>>>
> Anonymous 07/21/25(Mon)04:12:25 No.76402805▶
>>>76402790
>>>>76401423
>>If you do low-carb you'll drop that much water weight in a week.
>>Every gram of glycoge
need help with that.
>>
Anonymous 07/21/25(Mon)04:12:48 No.76402808▶
>>76402747
cut further
and clean your mirror, nigga
>>
Anonymous 07/21/25(Mon)04:13:26 No.764028

>>76402776
>>>>
>> Anonymous 07/21/25(Mon)04:09:26 No.76402796▶
>>>>76402769
>>You could keep doing what you're doing, and strictly count the calories that you're eating for a few weeks to make sure you're actually getting 1600 a day. See how much weight you lose and use that as a baseline for your actual TDEE.
>>>>
>> Anonymous 07/21/25(Mon)04:11:47 No.76402801▶
>>>>76402794
>>says the one in a thread for fat ppl
>>>
> Anonymous 07/21/25(Mon)04:12:28 No.76402807▶>>76402813
>File: Fat_Pepe.jpg (29 KB, 457x494)
>>>76402801
>Fair enough. I can see why Americans would need help with that.
>>>
> Anonymous 07/21/25(Mon)04:12:48 No.76402808▶
>>>76402747
>cut further
>and clean your mirror, nigga
>>>
> Anonymous 07/21/25(Mon)04:13:26 No.76402810▶>>76402813
>>>76402801
>>>>76402794
>>says the one in a thread for fat ppl
>>>>
>> Anonymous 07/21/25(Mon)04:12:25 No.76402805▶

Anyone else have a crippling fear that your 'maintenance' weight isn't actually maintenance and that letting up on your diet even a little will shoot you up 10 lbs overnight? I'm not obese or even overweight anymore but the fear is killing me along with the restrictions

>>76402816
Accept the rebound and make the most of it with weightlifting and high protein

>>76402328
Anon I'm going to tell you a horrible secret.
Walking is not a great fat burner. It's amazing in so many ways, but it is not a great fat burner.
It will consume less and less calories to walk the more you do it. Your body just becomes more efficient at it. That's because you still have the same body as people 100,000 years ago that had to preserve energy but walk a lot.
Do a ton of squats. Work the largest muscles in your body for the best calorie burn.
Do low carb if you can to drop water weight, but it'll just come back when you re-carb or start working out.
10 pounds is a lot of weight to lose at 165. You really don't have much else to lose.
Why 155?

>>76402590
>it taps into burning your muscle for fuel.
You burn the sugars in your muscles for energy
You burn the fat in your body for energy
If you have no protein, fat, or sugar then yeah it'll start tapping your muscles and that's called STARVING.
Skip the breakfast.
You fast for the autophagy, not the weight loss.
Get your daily maintenance in.

>>76402842
I got shredded by walking and eating 1700 calories

>>76402848
stop lying

>>76402848
you aren't shredding anything with 1700 calories, you're starving.

>>76401581
Fucking great. I made it my first week of no booze, drinking only seltzer and eating twice a day at 1800cal. I haven't lifted but will starting today. Feels great man.

>>76402859
Good job. Liquor is fucking scary when you start counting calories

intermittent fasting sounds like 90% pseudoscience to me. All that stuff about autophagy starting after X hours and whether or not black coffee counts. Redditors arguing that anything that spikes your insulin counts as breaking your fast, e.g. drinking diet soda or even SMELLING food

I still do it because it's personally easier for me to live with one satisfying meal a day, rather than spending all day picking at boiled vegetables

>>76402870
It's awful stuff. I just drink two 1.5L bottles of seltzer over the day and it helps a lot.

>>76402852
Swear to god

I don’t count calories, I just eat small meals three times a day and try to workout constantly.

>>76402873
It's pretty simple stuff.
If your body has something to digest, it breaks your fast.
But it doesn't really reset for a full day or anything. It just pauses until you're done digesting.
It doesn't really start after "X" hours, it starts after you run out of sugar stores.
That's why it combines with low-carb and keto so well, it starts way faster than someone who eats taters and rice.
I don't know how you eat nearly two pounds of meat, 50 grams of fiber, and vegetables in one meal to get your macros.
I struggle breaking that down into an 8 hour feeding window. Lunch and supper for me.

>>76402654
Yea that's what I'm thinking. Once I start losing energy very heavy and can't do workouts well, that'll be queue to up calories for a week or two to maintenance. Still work out, still eat very healthy stuff, just more. After that I'll take the calories back down and see how it goes after.

>>76402670
When I need that sugar I just stuff my face with watermelon. I find that to be much safer/better than the cookies. Once I get a taste, my hunger is insatiable.

>Day 1 of maintenance
Try to eat like a normal human being

>>76402935
Personally I found that 1 week wasnt enough to really clear the diet fatigue to be honest. I do think his 8 week recommendation to be a bit excessive. Maybe something in the middle may be better. FWIW his advice may be total shit nowadays, but his old weight loss and weightlifting lecturs from 3+ years ago were great and built my current physique. Shame hes completely sold out to the algorithm and lost his mind to body dysmorphia.

Had lunch. Massman beef and peas. For dinner, burger. About to have my scoop of whey. Glad I'm not ordering shit food from ubereats anymore.

>clothes are starting to get too big
>don't want to buy new clothes because I still need to go down several more sizes before I reach a presentable weight
I feel stupid in oversized clothes but buying clothes that fit feels like a waste when being fat makes me look dumb no matter what

When do I stop craving junk food?
>on day 3

>>76403018
mark of pride my friend. Buy 1 shirt for special occasions and enjoy your cloth swim.

I miss those belt stabber people. I am close for mine, but not sure I'll pay for a stabbing awl.

>>76402645
I just off one. I think my TDEE was fucked. I increased my daily calories and I still lost weight. I am going to cut 100 calories and see if the weight keeps going off.

>>76403035
6 days, then at 3 weeks it will hit your hard, then randomly for the rest of your life.

4 eggs. 1 steak. 5 strips of bacon. I’m a walking anabolic protocol.
Y’all laughed at the 400g of sole fish.
Who’s laughing now? Not my waistline.
I’m not losing fat, I’m gaining dominance.

Fatty Contest
Name: Dzonathan Gavert
Weight: 117.2 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=OYzh_q0OPeY

>>76402873
I think the body's response to fasting depends a lot on how experienced you are with it. I've noticed that the more I practiced fasting the less severe my negative symptoms became and the quicker the positive effects began. It's pretty widely understood now that the human body is remarkably adaptable and has numerous tools at its disposal when it comes to stressful situations, so it seems logical that the body can handle fasting disruptions as well given enough exposure to it. If smelling food does not reward calories, then the body should learn to disassociate the two and continue in it's fasted state.

>>76403090
how do you make that steak taste good without using a ton of salt?

>>76403130
Mmm, not sure. I do always use salt. Maybe some steak spices if you wanna use that?

I want to start fasting to dig into the body fat but how are you supposed to do that without sacrificing muscle? inb4
>you can't

>>76402975
What makes you say that? In terms of he had a downfall? I don't know too much about him except I just watched some videos of him literally eating super chemically trash diet food and diet soda and cracked protein bars. Also saw a video where he got surgery to remove love handles or something, which is fucking nuts considering he looked like a bowling bar before and still looks like one now so idk why he suffered like that. In any event, I def don't trust him absolutely, just based off of how he looks.

>>76403151
Lift while fasting (good luck lmao). Some muscle loss is still unavoidable but it will be minimal at least.

>>76403044
Yea, I think it's a good idea. Last time I lost a lot of weight I was running like 5 days a week. I got to a certain point after I was down ~20 lb where I had zero energy and could barely move. Totally exhausted all the time, wasn't able to complete my runs. I said I'll stop working out for a week to see if I need to recover, but really I should've bumped the calories. Everything went downhill from there. A year later and I was actually 10/15 pounds heavier than when I started. Now I'm just back where I started. This time I'll bump calories if the same thing comes up.

On two months of Mounjaro, BMI now 26 (was 31). I'm happy where I am now, my weight loss has stabalised since June and I'm losing around 220g a day (-0.23g, SD 0.36g, CV 161.1%) I've set up a linear regression model based on my July data which tells me that in 60 days I should be down to 78kg on my current routine which would put my BMI bang on 22.5. Think I'll stop now and just tank out the next two months using the good habits the last two months have taught me. Wish me luck.

>>76401163 (OP)
Scale read 282.2 one week, 278.7 the next, then 281.7 the one after that. I was really happy about finally breaking the 270’s barrier, I’ve been 280-310 for the last 8 or so years, why am I seeing this variance?

>>76403178
Anon...

>>76403182
I have huge variance in weight, could be 5 pound diff day to day, so weighing daily with a scale that puts the numbers in an app and does weekly averages is nice. It could be you got unlucky with timing of when you weighed yourself and stuff, but generally if you're not losing much week on week, which it looks like here, you have to restrategize probably about diet. Be stricter counting calories and such. Or just take the diet you've been eating and start cutting higher calorie shit.

>>76403178
Based spreadsheet enjoyer

>>76403178
Gotta be honest with you anon, unless you're severely obese, or you've got a wife and kids, or a business making a fuck ton of money you need to attend to, or both, you have no excuse to be a manjaro linux ozempic faggot quitter. You lose a fuck ton of muscle on that too, you just twink max. Totally gay.

>>76403208
Excel is life
>>76403215
It was just a faggy shortcut but I've been fat enough to be unhappy (but lazy) for like ten years so to undo nearly a decade of shitty habits in two months is pretty amazing and worth it IMO. The hard part will be keeping up those habits when I'm off it tho

>>76403178
good work anon. Keep on the drug if it is working.

Please for the love of fuck be lifting. I can't handle seeing another glp-1 skinny fat tragedy.

>>76403178
>>76403221
based who gives a fuck, at least now you're skinny
make sure to eat enough protein

>>76403151
Have naturally high testosterone.

>>76402636
When you're completely new, you probably won't be able to lift enough to get DOMS (also you mostly get it the next day). If you get your protein and rest, you'll still get stronger, just keep overloading the weights and you'll feel it soon enough.

>>76403151
>I want to start fasting to dig into the body fat but how are you supposed to do that without sacrificing muscle
you don't lose significant amounts of muscle while fasting if you're overweight or obese
Your body has a remarkable ability to protect your lean body weight and prevent muscle loss during fasts. If you're doing short fasts (3-7 days at most) you will regain pretty much all of the muscle immediately after your fast, provided you eat enough protein and aren't already considerably lean (~18% bf and under)
Do cardio while fasting, don't do any heavy lifting if you're going past 3 days, and make sure that your meals during the first few refeeding days are extremely heavy in protein.

https://youtu.be/IGZxERG3N88?si=EQsYudwy3oAMg0n-
https://pubmed.ncbi.nlm.nih.gov/34668663/

>>76403151
>>76403348
Also just as a follow up it's impossible to keep all of your muscle mass during long term caloric restrictions.
Here's a professional body builder that did a bulk, then a CICO cut, and after gaining 11 pounds of fat + 4.5 pounds of muscle, he lost 2 pounds of muscle after losing the 11 pounds of fat.
https://www.youtube.com/shorts/agpwjPkGulY

>>76403348
>>76403354
please go to your containment thread. >>76394200

recomp is a thing. Thinking a fatty caloric restriction is equivalent to Jeffy is top tier stupid.

I normally would dig into the study, but I remember last time dealing with your bullshit and you just pick the sections of the study and then ignore other. Kinda like that part that stay more studies are needed to confirm these findings.

Instead, showing my win. I blanked the numbers so some idiot doesn't try to dox me, but pretty clear what is happening. Post your stats or fuck off.

>>76401682
I just ordered some today. I'm ok at dieting but if something sets me back in my real life, willpower to not eat fucking everything is taken up by the willpower needed just to put one foot in front of the other sometimes. I don't want to be on it for a long time though, my fat has been 25+ years in the making and if I can get back to a healthy (or healthier) weight to start with, I know I can maintain well enough at least not to balloon back up any time soon. At least that's the plan.

>>76403381
"post your stats" lmao here are my "stats"
Put the fucking fork down and stop eating

>>76403397
whats happening with ur skin tho

>>76403402
that's a birth mark

Is hot sauce bad for you? I'm trying to cut out all sugar based sauces and buying no sugar hot sauces

>>76403397
>Put the fucking fork down and stop eating
I clearly did. Retard.

Sorry your little troll fest based on nothing isn't going well. Good work on your skinny fat though, fasting does work.

>>76403402
it's definitely not due to the fasting. I am also sure the color isn't him dying, just bad lighting.

>>76403381
this. I have never felt the need to do a true bulk like the fact fucks on the web will tell you is necessary. its slow progress but recomp is possible if done correctly.

>>76403416
What's bad for you is being a weeb, pal.

>>76403434
That's why you make no gains, faggot.

>>76403441
then how do you explain this

>>76403444
holy shit u gonna explain urself fag? >>76403441

>>76403444
SARMs

>>76403465
Smashing
Asses of
Ravishing
Men

>>76403470
i love fucking tight femboy ass

>>76403444
>>76403434
> its slow progress but recomp is possible if done correctly
Well yeah that's the problem, it's fucking slow. There is a reason people do bulk / cut cycles, because even though they're inefficient and your body weight and muscle comp swings wildly you'll still end up with more muscle compared to if you just ate a little more protein during the same time frame.
And just in the same way you can do a caloric deficit to lose weight, you can fast instead and get the same results in less time.

>>76403501
yeah I suppose its up to preference. I cannot stand not having abs, so just slightly increase calories and gain slowly, then slightly reduce them if I start to feel that layer of abdominal fat encroaching on my shit. but maxxing out protein intake while at nearly maintenance seems to allow me to grow still. somehow. I don't know. it works.

I also have had great results with specialized cyclical diets like Lyle Mcdonald's ultimate diet 2.0, which is specifically for the purpose of recomp. but that's like a full time job.

i haven't eaten since saturday and earlier tonight i went on an exercise bike for a little under an hour
instead of being suicidal like usual i actually kinda feel blissful right now
someone should've told me fasted cardio feels so good

I could really go for some pancakes right now

>>76403530
>instead of being suicidal like usual i actually kinda feel blissful right now
Based.

2lbs off last week, down to 192lbs now
Feels good man

>>76403533
No you couldn't you fat fucker.

>>76403530
Noice
btw I made more than 10k steps so far

>cave into cravings and overeat for the first time this week
>feel even more nauseous and hungry than usual days
i dont understand

>>76403541
Your soul hungers

>91.25kg
>90.55kg
>90.15kg
>90.10kg
>90.05kg

>90.70kg
MOTHERFU-

>>76403530
hell, i'll do it again when my gym reopens
>>76403540
ganbare

>>76403516
>Lyle Mcdonald's ultimate diet 2.0
Feels weird calling this a recomp. Seems very tuned to make sure an athlete gains while minimizing weight change. From what I have seen from recomp results aren't slow, but honestly I haven't seen many people trying it at your bf% either. I wouldn't recommend trying recomp under 17% bf personally.

Given your abs thing, it makes complete sense why you got good results. Nice work, that diet looks very hard. Lyle drives me crazy, but he knows his shit when it comes to getting very specific results in edge cases.

Rate my meal
>1/3lb salmon filet
>2 fried eggs
>a shit load of butter
>glass of whole milk
and for desert
>a mozzarella stick

>>76403556
Lyle is literally the only man I trust when it comes to diet advice.

AAAAH
this will be my 100th attempt at losing weight.

>>76403539
Just imagine it, a stack of pillowy thick pancakes, warm, fresh from the griddle, golden brown and ever so slightly crisp, slathered in syrup, a dollop of butter on top. Almost heaven.

>>76403586

>>76403577
then you must match who he is talking about. Already athletic with very specific goals that align with what his years of experience have been training.

Lyle is the equivalent of a setting a 12 speed bike to the highest gear. If you can get the bike moving then you are going to go father/faster that doing anything else. If you aren't able to get the bike moving or want a casual bike ride the guy is often wrong. I rarely see him stating that he advice isn't for everyone and his "beef" videos are usually just saying things are stupid because the advice is too generalized. I want to carry the bike, so he isn't my guy.

>>76403579
So you gonna do it this time?

>>76403470
>Smashing
>Asses of
>Ravishing
>Men
Never change /fit/

>>76403598
i doubt it. I would like to start by losing 16 pounds. I will probably lose 6 pounds and call it, like all the previous times.

Water weight gain and loss is such a fucking blackpill. Riding on a high, eat a few more carbs than usual and balloon up 1.6kg overnight despite a deficit

Alright I'm going to weigh myself and see how much of my progress ove thrown away ove the last 3 or 4 days

>>76403606
I mean what's the max you could actually fatten yourself up in just 4 days, even if you were deliberately trying? like a couple pounds maybe?

best natural way to poopmax on a heavy cut?
I'm wary of fiber supplements since it seems most of them come from india and were harvested and packaged by shit-smeared subhumans and probably cut with lead powder

>>76403606
Jesus christ I lost all of it. A month to lose 9lbs and somehow in a couple days I'm back to square one,

I know I just chugged a bunch of water and whatnot and probably should have waited till morning to weigh in, but still, this is worse than I imagined what the fuck reeeeeeeeeeeeeeeeeeeeeee

I cant believe this shit

Fatty Contest
Rozmarino
98.1kg
185cm

>>76403612
This is what you get for cheating in your diet

>>76403611
I would eat fiber gummies. Most of the supplement are made out of some insoluble plant material; this means, it will not get digested and will go into your stomach -> GI -> butt hole. If you think that gummies are dumb, metamucil is like insoluble plant fiber orange juice with 0 calories.

>>76403610
couple of pounds = 7000 or so cals.
assuming base rate of 2100 or so * 3 = 6300
you'd need to eat those collectively
13,300 / 3 = ~4430 or so cals
not exact calcs obviously but 4430 is very doable for a lot of people I know
some weedy tit at my gym thinks he needs 4k cal a day to grow

I probably didn't consider a bunch of stuff there but I'm not a dietician

Gonna pig out tonight. Like 6000-7000 calories all day. Feel quite unwell and extreme slopper is the answer.

>>76403617
Yes I cant believe it spiralled out of control so fast. First day I had a chocolate bar my mom bought me and fd up my dinner calculations after switching to burgers because they didnt want chicken again, then the next day my parents brought home doughnuts and snacks and I had some, then the day after my parents ate out and offered to get me something so I let them, then today hey put out again and got me something without even asking me and.i just went with it, and tonight I snacked a bunch just like I used to, right back into the old habits that made me fat in the first place

One small thing and I let it snowball until suddenly I was back to the old ways

Thank God tomorrow things will be going back to normal. I want to sit down with my parents and explain my situation to them but it's so God damn awkward and embarassing. I just have to man up and stop being a fatty who eats everything in front of me

I do so well with structure, i was making real tangible progress, but as soon as the smallest wrench is thrown into my routine , the whole structure falls apart. Now suddenly wrenches are thrown in 4 days in a row after a month of smooth sailing

I need to de everything I can to protect the routine, but that will require separating my routine from my parents. I dont know why i thought it could work any other way. I just have to ignore them and everything they do and try to operate independently

This is just outrageous, I was doing so well, then my willpower just immediately collapsed as soon as it was put to the test

>>76403648
Peak ngmi

>>76403648
what do you even eat to get to 7,000 calories? that's like sumo wrestler level, and they spend all day just deliberately force-feeding

>>76403655
Two mettwurst sandwiches, beef patty, bacon, two ultimate double whoppers, roast pork banh mi and two dumplings.

>>76403662
And a diet coke

>>76403655
That's like 2 double cheese burgers, fries, and a large shake.

I'm afraid of food. I think I'm a schizo now.

>>76402645
yes assuming you have no deadline or anything like that taking a break is good, 8 weeks is probably too long, 1-2 weeks is gooder
and because your body is weird you will most likely continue to weight
try to be on the diet for at least 2 months before start taking breaks tho

>>76403673
no, it's not. not even close. 7000 calories is like 3 large pizzas.
>double cheeseburger - 500-600 calories each (if you mean double quarter pounders it's more like 800)
>large fries - 500-600
>large shake - 500-800
total calories would be 2200-2600.

>>>>>>open the mcdonalds app to check calories
>they're selling spicy mcmuffins now
FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUCKKKKKKKKKKKKKK

>>76403754
>he instantly thinks of mcsloppa and not a real double cheese burger
Pathetic

>>76403662
>>76403673
as a joke you both typed out what you thought was a ridiculous amount of food, and even if you put both of your posts together I'm pretty sure it's still not 7,000 calories

this guy >>76403648 has his work cut out for him if he really wants to hit 7k

>>76403761
you're a retard
Mcdonalds is a good estimate of the fast food industry's serving sizes. A double double from In n Out is 600 calories, a double steakburger from steak n shake is 750 calories (although that's more of a premium burger), wendys is 450, burger king is 400, and a double cheeseburger from Mcdonalds is 500.
The large fast food chains have "regular" burgers which are small and "premium" burgers which are large - think of a regular double cheeseburger from BK and a whopper.
Where I live all the non fast food burger places don't do this double cheeseburger autism - they leave that to fast food slop and give you really big half pound burgers that costs $15.

>>76403784
Jesus is mcsloppa all you can think about you fat shit. Do you new the menu from memory? Revolting creature.

>>76403788
I accept your concession

>>76403354
he lost 2 pounds of lean body mass aka water not muscle according to his flawed dexa scan

>>76403605
Redpill me on water gain. I'm currently drinking about 3 and a half liters a day

>>76403788
the guy said "double cheeseburger" and "large fries" and "large shake" and all of this is in reply to a man who said he wants to eat 7,000 calories of "extreme slopper". read between the lines man, we're obviously not talking about healthy artisanal turkey burgers or whatever the fuck you eat

ITT: fat fucks discussing mcdonald's

>>76403655
>>76403662
two number 9s, a number 9 large, a number 6 with extra dip, a number 7, two number 45s, one with cheese, and a large soda

>>76402963
I'm done eating for the day
My plan is to weigh myself every day and adjust accordingly

>>76403754
marine is a fat pig

>>76403804
I had mcdonald's slop last week, with a milkshake even, but it was okay because I managed to stay within my daily calorie limit
the trick is to stay away from the french fries, they're super high-calorie but somehow the more you eat the hungrier you get

>>76402081
Turns out I was right on the nose. 3.9 lbs gained. I don't even wanna say it was a fun diversion since most of those empty calories were dogshit food like Oreos. Time to harden my resolve and get back on the right track.

>>76403876
Learn from your mistakes and try again

>>76403876
Lmao

Scale went down

>can only do half a pullup
So from the meme science I've seen if I do half a pullup and then hold the negative as long as I can. I'll get stronger? And then eventually be able to do a complete pullup?

i had cravings yesterday

>>76403908
Close. Get a chair or a step ladder under the pullup bar. Get in the pullup position, step off and slowly lower yourself, repeat. You should be able to do a full pullup in a few weeks. Worked for me a few years back to do my first one. Now I add weight and do more challenging variations.

>150-200g of protein daily
kornheiserwhy.jpg
OMAD was enough for me once...

I'm hungry as hell, and I'm not gonna take it anymore!

>>76403649
Bro let me help you

> Thanks Ma, but I'm a fat fuck no chocolate for me.
> Enjoy your burgers Ma, I will have the chicken that I meal prepped because my food is my responsibility.
> Enjoy your doughnuts and snacks Ma, they look great, I'll just longingly watch you eat them as repentance for my prior gluttony.
> No thanks Ma, I have my meal prepped chicken, don't need any takeout food. Enjoy your meal.
> Thanks for getting me something Ma, but I'm on a diet so can't eat it. I already have 2 camel's humps of ass cheeks I gotta work on. You can put it in the fridge and eat it yourself tomorrow.

>>76403866
Really there is jewish voodoo or something going on with fries. I could really eat infinity fries if I was so inclined. Of course, if I do that I'll feel like absolute garbage, but it makes the pain go away for a while.

>>76403799
You can fluctuate by up to 2.5kg water weight a day. If you eat a lotta carbs in a day when you've been on a low carb diet it'll bind to glycogen and viola you feel like a failure again

>>76403955
Decades and trillions in R&D spent on food warfare culminate in this innocuous piece of potato.

>>76403955
true that shit is satanic black magic

Good morning, frens. Stay strong.

I'm doing decomp

>>76403972
Hey based hat bro. Good to see you again. How's it going? What's hither in the nigger?

>>76403977
>t.

>>76403612
You probably didn't lose all of it, especially if your cheating was a lot of sugar and carbs you gained a lot of water weight most likely.
>>76403649
>I want to sit down with my parents and explain my situation to them but it's so God damn awkward and embarassing.
Do it. Otherwise you're just the weird guy who is strange, because people can't know your reason if you don't tell them.
I had to tell my parents once I was somewhat actively suicidal when I was younger, so telling them you're a fat slob with low self control really isn't all that bad.
>I just have to man up and stop being a fatty who eats everything in front of me
This is a loser mindset. Not because it's bad in its aspirations, but because it's doomed to fail. As long as your lifestyle change requires herkules levels of willpower to do, you're going to fail sooner or later again. Instead implement systems and habits such that if your willpower leaves you, those systems catch you from falling too far. Remember: Systems>Discipline>Willpower.
>I just have to ignore them and everything they do and try to operate independently
Talk to them you fucking retard. Then either separate your actions, or include them in it (like you handling the cooking or buying of ingredients from now on).

>>76403972
Where's the cumstain from?
Good job on your consistency btw, wagmi.

>>76403981
Hello, its going well, 10 more days and I can take a break.
>>76403990
Sweat. I walk an incline of 10 until I see sweat dripping from the brim. It was washed recently, but it will be awhile until its washed again.

>>76403649
do you exercise or just diet?

How much does water weight actually show?

If you're already somewhat lean, can switching to a keto diet visibly show within a few days?

i mean isn't it possible that people tend to be metabolic different from each other and what might work for some wont work for others and maybe trying to insist on a one size fits all solution is counterproductive?

>>76404003
No

>>76404001
Bloat is very visible, yes.

>>76404003
CICO will ALWAYS be the king of losing weight. Sorry, but you do infact need to watch your caloric intake to lose weight, if thats what you're getting at.

>>76403754
I was thinking Culver's turns out its only about 5,540 calories

>>76404001
yes

>>76404003
you can't cheat the laws of thermodynamics

>>76403996
>Sweat. I walk an incline of 10 until I see sweat dripping from the brim. It was washed recently, but it will be awhile until its washed again.
Proof of your work then, good job.

>>76401850
Went out early today to beat the heat, ended up burning almost 200 calories fewer according to the app. Maybe dying in the sun is preferable.

>>76404008
>>76404020
Tempted to try keto just to see if I lose some facial soundness.

How long should I carb fast to fully flush glycogen? A week?

>>76404045
Roundness*

New thread
>>76404049
>>76404049
>>76404049
>>76404049

>>76403866
>the trick is to stay away from the french fries
But they're so good :'(

>>76402590
Fellow fatfuck here, if you're lifting regularly and getting your protein, your body will conserve muscle