>Who is /fat/ for?
For Oreo Obliterators 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: >>76409505

Reduce your caloric intake and stop making excuses

Another day, another workout. Let's just go and do it NO EXCUSES /fat/.

WAGMI

If your weightloss diet is not a reflection of the diet you will continue to eat after you're done with it, you need to seriously reconsider it

What’s for lunch?

>>76412886
Skinless chicken breast and broccoli.

>>76412886
minced pork ham from the airfryer with sugarfree ketchup

>>76412886
Nothing.

>>76412886
Non-fat plain greek yogurt, mixed unsalted nuts. Sugar free energy drink. What about you?

>>76412893
>sugarfree
It probably just replaced the sugar with artificial sweeteners which are often even worse for you than sugar. Best to just pick the brand with the fewest ingredients than going sugarfree.

>>76412886
what are the macros of magical girl cunny juice?

>>76412906
They're not worse for you, retarded crab-poster
Stop acting like anything modern is bad for you

>>76412888
Oh cool me too. Some rice as well.

I am killing myself here. I need to eat more. Just too depressed to do this properly. I lost 6.9 pounds this week. 4 pounds should be my max given how far I am through this process.

I was anorexic as a teenager because of some family stuff. Seems I am backsliding.

Off to force half a dozen eggs down my gullet.

>>76412886
Protein bar and drink.

>>76412886
Ninja creami protein ice cream

>>76412886
chicken strips (battered) with curry sauce :(

>>76412934
Backsliding into anorexia? Dawg give me some of that anorexia I'm a fat fuck.

>>76412886
3 eggs over easy, bit of cheese, sauted tomato and a shallot, extra virgin olive oil on top, protein shake.

Is there any beef/veal liver enjoyers ITT? If so how often do you eat it? I keep hearing about how its dangerous to eat too much but I kinda doubt it... surely cant be as bad as daily McDonalds

>>76412879
Excited for my workout today. Gonna bust up my titties, and I get to drink my yummy zero sugar electrolyte faggot juice. Put that bitch powder in a costco liter water bottle. Life is good.

>>76412886
300g fish, 500g oven roasted mushrooms.

Roasted mushrooms are my new favourite vege
>get whole whitecap mushrooms. They come in packets or loose at any aussie supermarket
>preheat oven to 200 degrees
>wipe down with damp paper towel to remove any dirt or debris
>cut into halves or quarters
>put in a large bowl with 30ml onions sauce, salt, pepper and other spices. Toss until things are roughly evenly coated
>spread out evenly on baking paper
>put in oven for 10 minutes
>mix/turn them
>another 10 minutes

Juicy, salty succulunt mushrooms for 105kj/100g

>>76412886
6 large eggs, 6 breakfast sausages, and then hopefully some femboy cock.

>>76412993
Where do you buy it? How do you prepare it? Is it yummy with ketchup? Sounds like a pain.

>>76413004
At the grocery store, I get beef liver which is actually quite cheap. I pan fry it with onions and salt & pepper. Its not really a pain, more or less the same as a steak.

>>76413009
>I pan fry it with onions and salt & pepper.
what type of onions do you like most with it?

I have a shit ton of varieties at my local supermarket

>>76412879
Thanks anon
WAGMI

I should really learn how to cook desu

>>76412886
Protein bar + meat stick + 2 gummies

I feel lazy today

>sugar craving
>take candy bar
>chew it then spit it out
>no longer crave sugar
this easy?

>>76413064
u forgot 1 step

>sugar craving
>take candy bar
>chew it then spit it out
>eventually I cave in and binge eat the candy bars that are closest to me due to blocking any of my cravings

>>76413064
I've thought about that myself desu
I'd assume putting shit in your mouth will just make you more hungry though

>>76413064
The sugars dissolved in your saliva, spitting it out didn't get rid of all of them. Try rinsing your mouth out too with water.

>>76413003
do you actually have access to femboy cock?

Threadly reminder that WAGMI

>>76413104
SOMEONE GIVE ME A HIGH PROTEIN RECIPE BECAUSE I KEEP THROWING UP MY PROTEIN

>>76413003
>femboy cock
dude that's like... hella gay

These little nun cartoons are my favorite thing about this board. I started putting on a bit of weight but turned it around with exercise, fasting, and dieting. Tore through a whole box of oreos one day and was all I ate. I recommend fasting Sunnah.

>>76413107
>dude that's like... hella gay
No it isn't.

>>76413112
>Tore through a whole box of oreos one day and was all I ate
sounds comfy.

>>76413117
it's explicitly extremely gay and no amount of mental gymnastics is going to change that

giga fatty here. when does this become fun? i feel like absolute shit every day after my work out.
I do sleep better and am more energised in the morning and evening, which is nice.

>>76413112
>Tore through a whole box of oreos

>>76413126
>when does this become fun?
mfw

>>76413126
Eat more protein, play video games, settle in.

But honestly, it probably will get easier after 3-5 weeks. Then you feel really good when you eat protein and stuff.

Also, don't push yourself too hard in the workouts or you'll feel like crap. Ramp up real easy, do shit that you can do without thinking about. You should go to your workout like you go to the grocery store, no dread just relaxed. You can build muscles and shit when your body isn't shutting down. Right now goal is just to wake up your decaying cadaver of a person and get it to start actually functioning normally.

I'd recommend really easy cardio for a long time, like an hour plus. Preferably in nature, idk why but it feels easier with trees around. If you have a bike and you have a park, that's perfect. Just bike ride real easy with music for an hour.

>>76412886
Chicken thigh
Stir fried broccoli and bok choi

Burger w/ no bun, roasted sweet potato, and spinach incoming for dinner.

>>76413169
>it probably will get easier after 3-5 weeks. Then you feel really good when you eat protein and stuff.
nah that's bs

>>76413126
gets fun when you see the weight drop week after week after week

>>76413126
I'm not/wasn't gigafat, but I don't find the workouts or process of dieting fun. There's a kind of meta-fun/satisfaction in seeing what works, and most importantly seeing the number go down (or lifts go up).
I don't like the term "gamification" but it scratches that itch for me.

>>76412886
Pure Protein brand bar my friend gave me after our workout

Today I begin sisyphusmaxxing by repeatedly sprinting up and down this hill

>250g uncooked rice is almost 1000 calories
Wtf, i thought rice was healthy or something

>>76413189
well rice is calorically dense considering uncooked.

I have a feeling that maybe we should try to supplement it by doing a kiss workout. you can potentially lose 1-2 calories every minute, possibly more with tongue.

>>76413189
Rice has so many calories that it’s fascinating how skinny Asians are. It’s not like they eat a small amount of that shit

>>76413179
>when you see the weight drop week after week after week
so never

Welp. You guys were right (other than the guy who said it tastes like a snow cone). It is delicious. Worst (best?) part is that with 19 protons per pint and somehow actually being kind of filling, I might be tempted to squeeze this into my diet a few days a week.

got back on the apps, 0 matches 0 likes in a week
guess I'll try again in another 30 lbs

>>76413189
To be fair 250g uncooked rice is a lot of fucking rice. I rarely go over 100g a day, and even then not every day.

>>76413126
It never gets easier and it never becomes fun. You just become stronger, more durable, and disciplined enough to keep going.

>>76413182
Are you autistic? Because I am and that’s how I feel. I don’t enjoy working out but seeing number go up or down satisfies me somewhat.

>>76413189
I eat 1/4cup (dried) rice multiple times a week. If im doing a long hike I might even eat 2x that the night before. Why are you surprised that eating an insanely large serving yields and insanely large amount of calories?

>>76412886
i don't have lunches only dinners and suppers

>fiber consistently around 50% of recommended on cronometer
I already eat only meat and veggies pretty much, and a lot of veggies too. I don't want to have to eat psyllium or whatever, shit's gross (for me).

>>76413217
>1/4cup
In English doc

>>76413126
>when does this become fun?
when you can stop dieting and move into maintenance / bulk
> every day after my work out.
working out every day is not great unless you on steroid, you won't outrun your fatness, but caffeine and creatine can help

>>76413238
>caffeine
ruins your sleep
>creatine
ruins your hair

>>76413202
bro you fucking fatericans have so easy so many low calories options
that shit is nonexistence in my third world cuntry
or the baked low fat chips, you have aisles of choice meanwhile i have 3 (paprika salt or onion)

>>76413211
>Are you autistic?
Nah, I just like seeing something objective and structured. Proper tracking helps me trust the system, so I don't get stressed over plateus or stalls.

>>76413247
>>caffeine
>ruins your sleep
Possible only if you use it after a certain time.
>>creatine
>ruins your hair
Nice meme.

>>76413250
Huh, I never thought of doing a 7 day average weight for some reason. I do 7 day average trends but not for the weight itself.

>>76413247
>>caffeine
>ruins your sleep
take in the morning
>>creatine
>ruins your hair
there is one study that suggests that while multiple that don't have the same conclusion

>>76413202
Glad you came back, yeah I dont know what that snow cone comment was about. I had the birthday cake one a few nights ago and it was delicious. Ill try the peanut butter one this weekend.

>>76413247
>>creatine
>ruins your hair
it doesn't

>>76413277
>there is one study that suggests that
that + plenty of anecdotal evidence is enough for me
>while multiple that don't have the same conclusion
they're all "inconclusive," but not a single one proves the opposite

>>76413266
Highly recommend, it's super helpful. I got the idea from someone else on /fit/ and have been doing it since the start of the year.
A daily fluctuation for me can be up to +2.1kg or -1kg, but the 7d rolling average means that it usually evens out to a slight decrease, which helps with motivation.

>>76413277
>there is one study that suggests that
it doesn't
>>76413298
>plenty of anecdotal evidence
from redditards lmao

there is no mechanism through which creatine would make you lose hair

>>76413247
>creatine
>ruins your hair
Too late for me… No reason not to use it

>>76413314
>there is no mechanism through which creatine would make you lose hair
educate yourself retard
>2009 study on rugby players did find that creatine supplementation increased DHT levels, a hormone linked to hair loss

>>76413316
My hair line is the same as Picard's from star trek, when I lose the gut ill cosplay him just for shits and giggles, but I dont wonder if it means I have enough hair to get a transplant done if I ever become rich

>>76413331
Baldness will probably be cured in the next 5-10 years anyways.

>>76413335
Unless its a lotion type application it really wont make a difference for me, I would need a transplant to regrow the hair on the top of my head

>>76413282
I’m jealous you have room for this shit. I have 1500 calories. I could possibly make it work if everything else goes absolutely perfect. But I probably shouldn’t make a habit out of it. When my cut ends I will have one of these a day.
>>76413249
To be fair it’s not available at every supermarket. Like it’s not at the nearest Walmart to me. I have to go to the Target or Winn Dixie instead. That can be annoying.
>>76413282
Pretty sure that one study was ridiculous too, like a bunch of roiders taking 25g per day instead of the recommended five.
>>76413298
Have another anecdote then. I’ve had at least 7 kg of creatine in the 8 years between these photos.

>>76413335
Classic zoomer cope

>>76413335
It's been cured already

>>76413350
Oh and a few kg before that top photo too.

>>76413368
>Just take finn bro

>>76413350
My cap is also 1500 and I usually have about 300 to 400 to spare at night anyway, but I usually eat two rice krispy (180 caloires)

Man this weight loss thing is so up and down. Why tf do people eat for taste? Should I kill those who ever speak on my dietary habits to rid them of their influence and eat my canned tuna and broccoli in peace?

>>76413363
>He doesn't know what PP405 is.
NGMI.

>>76413380
>broccoli
Raw? If its cooked whats the point?

>>76413377
Yeah, you have to take the cure if you want to be cured

>>76413380
Learn to use spices and ovenroast things.
Even just dusting capsicum with pepper and paprika and leaving in the oven until it chars is low effort and very nice.

>>76413395
Finn is not a cure kek it at best helps you keep hair you already have and you must take it forever and deal with side effects. It also doesn’t work for everyone

>>76413382
Looks interesting but it only helps 31% of men tested and they only saw 20% increase in hair growth. If you’re balding you’re still most likely going to stay balding

>>76413402
We have cured alot of things and the cure doesn't always work on everyone yes, not everything is 100% but it has an extremely high success rate and very low side effect rate

>>76413411
Finn does not have a high success rate. My doctor literally warned me that it only works for like a third of men

>>76413392
>>76413399
No why tf do I need to eat "good" I hate my wife. I hate my mother. I hate my friends I hate everyone. When I left the state for my trade and was alone and depressed and a man whore why was it so much easier? I really do hate people. Wow I'm gonna skin them fuck people who season their food. Who gives a flying fuck about taste i hate how food is a social thing. Kill people who use salt too fuck I hate that shit
Anyways thank u for hearing my ted talk

To add onto this, why do people not care about macros or their own health? Don't they understand that their ignorance affects others. Fatness is a spreadable disease.
Let your son eat a fucking microwaved potato. Let your husband eat 3 raw as eggs and don't bat and eye
Let a nigha unemployed and walk in circles all day
I really need help

>>76413414
Your doctor is kind of retarded to just say that, I dont know where he took that figure from but long term clinical trials have over 90% successrate and sub 5% sideffect rate in placebo controlled trials

My wife won't let me roid because when I did i was very aggressive. If all men itt roided all their problems would be gone it should lit be the first solution

Should I get on Ritalin? I lost a ton of weight when I was a kid, dick hardly worked tho

>>76413436
>my wife wont let me

>>76413425
>Only keeps your already balding hair if you’re lucky
>Only effective for hair loss around vertex, not receding hairlines
>Nothing happens for three to six months
>Results plateau after a year or two and reverse if you stop
>Have to take it forever
>Side effects
Yeah great cure, I’d rather go bald. Most men do exactly that.

>>76413379
Nice, what do you eat that you can spare that much?

>>76413465
Damn, so you're a 'the glass is basically empty and useless' kind of guy

>>76413440
Im gonna kill myself anon. You dont understand.

>>76413182
I'm using some chink shit to track my daily work out and I swear to god its broken. when I started using it, it counted every single minute. now 30 min on a rower turn into 15 min according to this device so I have to row 45 min to make the bar reach 100%. its like a spiral to hell where the heat increases with every step but it never ends.

Losing weight is so hard bros. My wife made shit that was 1600 calories what should I do?

>>76413487
tell wife you will cook for yourself

>>76413490
God knows my name

>>76413487
eat that and nothing more. Unless you're really close to your goal or a manlet you will still be in a deficit

>>76413487
In fact, coitus burns quite a lot of calories. Tell your wife that she needs to take responsibility.

>>76413490
lol, tell me you're single without telling me you're single.

>>76413487
Just let her know you are dieting. Take a couple bites of what she did and tell her what you think and go from there.

>>76413470
Breakfast is usually my protein shake and a banana (135 protein + 110 for banana)
lunch might be tuna or pic related (380 for the whole bag)
Dinner is 1/4 pound of ground turkey and a sweet potato. (160 for the turkey + 125 for the sweet potato)
the two rice krispys are 90 so 180 total, so 1090 for that day, allowing room for random snacks or an extra protein shake or Halo Top

>>76413479
Embrace the numbers

>>76413436
You don't need roids to lose weight

>>76413498
>>76413492
>lol, tell me you're single without telling me you're single.
you have to put your foot down. If she just makes slop, then you will never get anywhere.

My best friend does this with his wife.

>>76413513
I do. Im too weak

Belly gonna get ya

>>76413436
>using roids or amphetamines to lose weight
are you not aware of GLP-1s or something?

my snoring has become awful!! anytime i go on a trip or fall asleep in the car or crash at a friends house i know i sound like a chainsaw. did any of you have a similar problem at your high weight? and how much weight did you have to lose for it to clear up?

it's so hot even my dumbbells are sweating
no but seriously is it normal? the plates on them are basically plastic disks filled with concrete and there's some sort of residue or condensation that forms on the outside and is kinda gross to touch

>>76413563
What is your weight?

I dreamt of feed for the first time Last night. Specifically I dreamed of cooking one of my old go to nightime binge eating meals

>>76413565
Where do you keep them? Sounds like moist basement life to me

>>76413563
CPAP.

Enjoy the nightmare that is bringing it on dates.

>>76413619
in my high-rise flat, it is humid here though yeah

>>76413553
Redpill me

>>76413503
trailer park diet lmao

your low protein intake is eating away at your muscle, the lack of virtually any essential fatty acids is killing your hormones and skin, and you're deficient in about a dozen micronutrients.

>>76413569
235lb
>>76413563
nooo i dont want to!!!! my snoring wasn’t terrible when i was lighter, i’m hoping it’ll go away as i lose weight!

>>76413563
How do you know if you snore if no one would tell you?
I sleep alone mostly so I cant tell

>>76413703
sleep with family members

>>76413487
A 1600 calorie shit probably indicates some sort of digestive dysfunction.

>>76413693
whenever i eat a lot of vegetables I always get messy poops. Do you think it's some kind of magnesium over dose?

>>76413654
these are drugs that will kill your appetite and will make it very easy for you to eat less and lose weight. at the moment tirzepatide (mounjaro) seems to be the best one of the widely available ones. you should already know about ozempic, unless you have been living in a cave for the last 5 years.

>>76413734
sounds like a fucked up gut biome that can't handle the fiber.

>>76413779
>sounds like a fucked up gut biome that can't handle the fiber.
probably. It helps if I workout after eating the vegetables and my poop will become less sloppy.

I don't understand heart rate zones.
Why would 40 mins at 130 HR burn more fat than 40 mins at 175 HR?

>>76413794
because it just does TUBBY

>>76413794
The point is to do 80 minutes at 130 HR
You can't do the same workout on 175 for that long

>>76413794
because burning fat provides a lower peak energy output than burning carbs

>>76413801
I can push an hour and 10 mins in zone 4 90% of the duration.

>>76413794
higher intensity means the body will eat through your glycogen, then cannibalize your muscle. Lower intensity means the body can tap directly into your fat stores.

>random 212 hr spike between 93 and 97 during workout
probably an erroneous reading but spooked me good

>>76413710
kentucky moment

>>76413888
>kentucky moment
not like that you retard

>>76413860
Rip anon

Guys I figured out how you lose weight without counting calories.
You just count calories on the first day, then you eat the same thing every day afterward.

I will make it.
https://youtu.be/VO0fsSaLj-0?si=-DOZhkHw7mBxDCqU
>zoomie
Yes I am

>>76413935
You won't

my gym has no dip bar
the fuck kinda gym has no dip bar

>>76413940
I will. I will finish up my nursing school. I'll become /fit/. I will marry her and I'll be the happiest man on earth, just you fucking watch.

>>76413637
God, I hate mine so much. I am hoping to lose enough weight that I can finally throw this shit in the garbage.

Has anyone lost enough weight that they no longer needed a cpap? What was the magic weight for you?

I am down under 220 finally, but still clearly need it

Why is whey so rough when swallowing and why does it make me puke aaargh
I've never inserted worse 30 grams of protein, this shit makes me sick and i'm 3 days in

>>76413966
Are you eating the whey? Like dry? Just scooping it in your mouth?

I’m down to 26% body fat according to the navy body fat formula. Getting visibly muscular in my shoulders and arms. Running 2 x 9 minute miles on track day.
Feeling like I’m gonna make it, /fit/.

There is a small petite girl in work I want to fugg so badly but I am fat and autistic so sadly I won't. Maybe when I'm skinny though......

>>76413973
nta but im so deep in the game that i enjoy dry scooping whey

>>76413966
look up whey recipes and make the easiest ones you enjoy, pancakes are a good option imo and you can cover up the dryness with sugar free maple syrup

>>76413973
no, i actually added extra water and it made it worse
>>76414015
i want as few non-protein things in my mouth as possible because my body is insanely efficient at converting food into fat.

>6’2
>3 years ago, 285 lbs
>2 years ago, 225 at my lowest
>yo-yo back to 255 last July
>quit drinking February this year
>248 lbs
>weighed in yesterday at 206 lbs
> have my eyes set on my weight beginning with a 1
I could shed a tear rn. Love you fat bros, keep grinding, WAGMI

>>76413987
Do it anon I believe in you

>>76412888
>>76412886
Yep, everyday.

>>76414043
thats crazy progress dude, great job

85.65 kg this morning
(was 92 kg on 16 of may)

>>76413987
>in work
listen here saar, if you want to be a faggot about it then don't do it until your lean, but that's what I did, and when I got lean I started getting attention from all of these women in my life that I always saw as unnattainably hot, in a combination of my own autism (have a hard time talking to girls) and despise for them because they where only showing interest after I lost the weight, I rejected them all, it's been like this for like 5 years, I regret it now, I wish I had fucked them all without emotionally giving a fuck about them, but oh well, at least I'm hot now and my self esteem is through the roof which makes me feel amazing.

long story short: talk to her now and see if she's a shallow cunt, because after you lose the weight you might not like her anymore.

>>76414043
>have my eyes set on my weight beginning with a 1
technically your weight did start with a 1 when you were over 220lbs because that's over 100kg

>>76414032
Almond milk, unsweetend almond milk

>>76414105
I see what you did there

>>76414096
What’s even the point of casual sex?
>protected
Congrats, you fucked a plastic bag.
>unprotected
You’ve opened yourself to all kinds of nasty possibilities.

>https://www.marksandspencer.com/food/oakham-gold-less-than-5-fat-chicken-mince/p/fdp60679467

Stupid question, how am I supposed to know if the nutritional info for this m&s chicken mince is for cooked or uncooked?

I weighed out 1/4 of the pack (125g) and cooked it for a meal. How much protein is in it? Is it 19.7g*1.25=24.6g? Or do I cook the 125g, weigh the cooked chicken (say it's now 90g), making it 19.7g*0.9=17.73g?

Starting to second guess whether or not I can sustain this exersize routine on such a huge calorie deficit. I grab get through the routine, but man do o feel strong out afterwards. Definitely going to have to include more calories before the work out I think

>>76414144
It makes my peepee feel good

>>76414158
the info is for the uncooked weights

>>76414158
Its always uncooked you mong

>>76414158
its always uncooked you bumbling retard

>>76414121
mmm calories
but ok, i got you, i will try if this shit becomes too blaah to continue

Take the Ninja creami pill already

>>76414206
4 oz of it is only 15 calories

>>76414175
>>76414184
>>76414188
Sainsburys chicken breast have the cooked values, so no it isn't always the uncooked. But thanks anyway

>>76414225
No, they don't.

>>76414225
Yeah and its clearly stated there for a reason

>>76414144
>why would you do something that feels amazing with a hot as fuck bitch without any responsibility whatsoever?
this is how homosexual you sound.

Christ I never realised how bad peanuts are. A couple handfuls and suddenly you're up over 500 calories, what the fuck

>>76414225
>Sainsburys chicken breast have the cooked values, so no it isn't always the uncooked. But thanks anyway
OKAY YOU DUMB TUBBY

IM GOING TO RIP YOUR SHIRT OFF AND PLAY WITH YOUR TIDDIES

>>76414236
Based.

>>76414234
Get a tub of peanut butter and a spoon and dig in.

>>76414234
peanuts are great if you get them in the shell. One of the few foods that got me through my weight loss. They are the only thing that can fill the place of popcorn or chips when watching a movie.

>>76414215
>buy the meme device

nope. I dont have an air fryer, a pressure cooker, a george foreman grill, or any worthless crap

>>76414248
It's nice to get that protein but I could easily eat my way into fatty town with them. Gonna have to be real careful from now on

>>76414248
>an entire pringles tube is the same amount of calories as a tiny bowl of peanuts
no thanks I'll stick to the tasty stuff.

>>76414233
>plastic bags
>feels amazing
nigga what

>>76414234
They're not that bad, you dont actually get all the fats that are contained in peanuts as the fats are often tied up into a somewhat fibrous structural matrix
It's literally impossible to know but you could absorb between 90% and 25% of the fats from it

>>76414252
My oven is also an air frier, its great and I love it.

>>76413563
>just buy the high profit margin medical device goy

pro tip you can just sleep with a piece of tape over your mouth to prevent snoring and sleep apnea

>>76414258
>describing sex of any nature as "fucking a plastic bag"
I don't usually mock people for being virgins but fucking hell you're the virginest on this board lmao

>>76414256
ngmi

also 1 cup of peanuts is 300 calories and 14g of protein and has a lot more going for it than chips

>>76414277
Chips taste better, peanuts are good in butter form

>>76414277
just add protein powder spice mix to the chips

>>76414277
>ngmi
don't mean to brag but I kinda already made it, I'm only here to encourage others and give advice

>also 1 cup of peanuts is 300 calories
no it isn't, it's 850 kcal, why would you lie like this?
it's 100 kcal more than an entire tube of pringles.
>and 14g of protein and has a lot more going for it than chips
sure but nobody is eating them for protein, it's a snack.

>>76414305
whats ur favorite snacky snacks?

>>76413189
>https://glycemic-index.net/white-rice-standard/
It's not good to try to diet on white rice, other rices are merely acceptable at best.
You really want foods that are lower on the GI index. Gotta stop that insulin response as much as possible to prevent unnecessary hunger.

>>76414276
t.

>>76414309
popular cookies from my country that you probably don't have.

>>76413961
if you weigh in every day, the water weight fluctuations will likely cancel each other out over the course of a week

>>76414320
I feel bad for your caretaker

>>76413349
Stem cell transplant. They'll regrow the hair follicle itself using your own cells. We can already make hair grow in bald mice and stem cell transplants are already done in patients who have nothing to live for otherwise. It's pretty close to hitting market.
Not that we'll ever be able to afford it. haha.

>can't stop snacking
it's over..

>>76414322
>popular cookies from my country that you probably don't have.
Bro you know the internet exists? We can get your regional snacks anywhere in the world.

>>76414354
Snacks begat more snacks, its best to avoid snacking if you can.

>Stop at five guys after gym for drink
>Get zero sugar minute maid lemonade, 10 calories
>Super delicious, get refill
>Go to grocery store to get bottle of it because so good
>It's mid
I dunno if fountain is just much better or if the machine fucked up and gave me sugar

>>76414355
yeah I know, but my point is that I can get them at the store across the street and literally anywhere I am at any point in time, you have to order them online or go to a specific place that sells them, so I don't see the point in telling you what they are since you're likely to never have heard of them.

how clean do ya'll eat? I just felt guilty about having a candy bar that's only 100 cals but my total cals are 1500 so that's like 7% of my cals gone for the day and no real nourishment

i overate both today and yesterday and now i can only have 800/day for the rest of the week so i dont go over my weekly limit
i know its completely achievable but damn is it going to suck

>>76414408
as clean as I can
but I'd rather eat a candy bar like that once a week or two weeks rather than try to hold out and have the chance of failing and buying a box of cookies under the influence of the sweet urges
>>76414412
try to remember or even write down how much it sucks so that the next time you're gonna be about to overeat you can remember how terrible of a deficit you will need to fix it

>>76414408
I eat whatever I want as long as I get enough protein and am at 1500 cals or less.

Nothing else matters, I do try to get some fiber for satiety tho. Usually via fiber rolls/bread/wraps.

>>76414260
I hope so. I came in at 1900 calories today because of 600 damn calories of peanuts and way too much fats too

>>76414408
I try to ride the line of maxing my satiety and protein/fiber intake and getting in just enough junk to keep myself sane. Just finished my diet so now Im eating whatever while doing a bunch of hiit and lifting. About to finish my second 30 minute hill sprint session of the day. Had half a lindt bar, a napoletana pizza, and a pint of half baked ice cream.

>>76414453
>I try to ride the line of maxing my satiety and protein/fiber intake and getting in just enough junk to keep myself sane
I also do this. Is this the healthiest path? No. Is it the easiest to maintain without relapsing and bingeing? Yes.

Also when I want sweets I aim for something super rich, my go to Is a caramel magnum ice cream bar. 240 cals is reasonable and it is super rich and suppresses sugar cravings for a full day without fail.

Diet and exercise discipline is 5 times harder lately
Every day I have to battle off bingeing and drinking urges
I was fine for 15 months then I had to go and get accidentally confident enough to start trying with women and fucking my shit up when it fell apart
Pathetic
Get a grip

Heavy cardio tonight

>>76414466
I think it is the healthiest. It results in a balanced diet and eating habits that you can live with, not that I ate balanced today myself lol. Eating good food is part of being a human and social gatherings. Thats more important than a sub-10% body fat.

>>76412863 (OP)
Sexy nuns turn me on so much

>>76414472
What happened, tell us more.

>>76414466
The squirrels today were oddly friendly and kept following me around

>>76414305
I specifically said with the shells faggot

5'10" (177 cm), 202.8 lbs (92 kg)

It's gonna happen. I'm gonna be under 200 or damn near close at the end of this month. That would be a 97 pound weight loss over eight months, and one of those months I took "off" but still lost three pounds. What's great is that my heat tolerance has gone beyond merely getting through the day without any issue, I actually enjoy feeling the sun on me, even today when the heat index was 110, still walked seven miles. I enjoy summertime again, for the first time in a long, long time, maybe since I was a little kid.

I was a little concerned about my zero sugar soda intake so I looked up the FDA's recommendations. Given my bodyweight, to even scrape close to the daily limit they post, I'd have to drink at least eight to ten 12 oz cans. I drink two a day on average, sometimes four tops. So that's comforting. Still gonna play it safe and space them out by drinking more club soda.

>>76414507
>2 sodas a day on average
dude, what

>>76414491
It's not even a good story or a worthwhile enough reason to be struggling like this
It just carries extra weight (heh) because I've been morbidly obese my entire life and never tried before so I didn't know what mutual attraction and feelings felt like until now. It didn't even turn into a full relationship, but it ended confusingly with a ghosting and zero answers
Now all the years of apathy protecting the feelings of worthlessness and despair that I never dealt with have been completely shattered and I'm feeling all the shit I was originally bingeing to not feel. Feels like I'm fucking crazy and way overreactive but it's happening regardless

I think in many cases being morbidly obese is fundamentally a physical manifestation of an emotional problem and I'm having to deal with that now

My dinner was beanz and chicken breast tonight boys.

The beans were 362g but had a lot of liquid in there. Not really sure how to figure out what the macros on that are exactly but ill say approximately 515 calories and 32g protien

The chicken breast was cooked in 9g of butter (a lot of that stayed in the pan but ill still count it. Thats 325 calories and 48g

Which comes to a total of 830 calories and 80g protein.

I just had eggs for lunch and protein powder for breakfast. All together that puts me at 1194 calories for the day and 122 protein

What do you think of taking a multivitamin to supplement your lack of nutrition from calorie deficit?

>>76414329
>t. bag fucker

>>76414528
It's mandatory if you don't want to feel like shit, also electrolytes.

>>76414528
My primary care doctor says I don’t need it. Not sure what to think of that.

>>76414528
being in a deficit will not cause a lack of nutrients

>>76414252
this poor soul doesn't know about air fryers

>>76414537
I do actually. Its almost entirely no different from deep frying or pan frying. You still have to put oil on the shit you want to fry

>>76414541
No, you don't.

>>76414252
>I dont have an air fryer
Poor bastard isnt going to make it. RIP

>>76414528
I like to take supps seperately

>>76414541
lol

if I lose weight will I finally be able to billie eilish to notice me?

>>76414554
STFU TUBBY

>>76414525
gmi

How much better can my mental health get if I go from skinnyfat to fit

I'm 5'8 and 145 lbs right now. I'm locking in to get down to maybe 130. I suspect Ill be in a very good bodyfat percentage by then. Will it raise my testosterone?

>>76414567
it depends on you and what you think of yourself now and whether or not the changes will meet your expectations. so it could be helpful but it could also be negligible.

>>76414569
Well right now I lack the testosterone drive of wanting to get up and go which I used to have. I also used to be 20lbs lighter when I got most stuff done. I'm also doing more jogging and running.

My ideal is to be less tired, more driven, less anxious and less neurotic.

>>76414564
Air frying is the best way to cook for fatties. It saves hundreds of calories off every meal you cook in it.

>>76414567
>I'm 5'8
My condolences.

I shouldn't have lol'd at you anti air fryer bro. Seriously, look into them more. You can throw stuff in there without oil. It cooks quick, easy and clean. It's a huge asset to people who care what they eat.

>>76414532
You're not sailing on the 7 seas eating a diet of strictly fish for months at a time m80, we all know you're sneaking in some of the most nutrient dense food that humanity has ever conceived on the weekends, so it's fine.
I'd love to hear what that one singular retarded anon ate to get scurvy or w/e.

>>76414541
Air fryers come with a removable wire grill in them so food doesn't stick and fat drips off. It has real benefits over pan frying or toaster ovens. Your brain fat is mind controlling you to eat unhealthy.

>>76414583
nta but thats not even that short

>>76414567
It’ll help, for the same reason cleaning your room helps. It’s something that needs to be done that you will have done.

>>76414563
Imagine losing weight for women

>>76414567
>Will it raise my testosterone?
not 15lbs no
maybe a small difference
the bigger one would come from you working out routinely
>>76414591
sure it isn't :^)

5'9 has always felt good to me. Some guys are taller than me, others are shorter. The only time my height is remarkable is when the other person is at an extreme.
I never gave height any thought at all until 4chan became obsessed with it

>fifth metatarsal fracture
Into the walking boot I go. My cardio is going to take a hit for awhile so I have to eat even less. Its over

losing weight is incredibly easy

>>76414567
130 seems excessive for your height. I wouldnt drop below 140. I think maybe get to 140 and lean bulk. Maybe shoot for 2 pounds a month.

>>76414606
im 5'10 and theres nothing like fucking 5 foot tall japanese girls

>>76414634
I agree but I would like to try a 6 foot something chinese girl as well

How do you get rid of gynoid fat? I lost like 20 kg but my fat distribution is so lopsided that you can wrap your hand around my upper arm even though I have crazy love handles and upper thigh/ass fat especially visible when I’m sitting down. I follow a strict diet no added sugars besides fruit only, drink water or coffee (black), plenty of fibres and proteins. Average around 10k steps and do some basic bodyweight training at home. But no matter what this fat distribution won’t leave me. It feels like I have to go as low as 50-60 kg before I can iron my hand straight across my body.

> be me, 6'0
>used to be 280 lbs
>been stuck at 220 for like a year, lowest was 215 haven't weighed myself in a while because scared
>finally check
>still 220
>not as bad as I thought but feel bloated, gross, sad
>Some girls actually started finding me hot at 220
>still want to improve, want to be proud of myself

> 1 week ago, refocused
>pray asking forgiveness for disrespecting my body
>stop random snacking because I don’t want to log it and disappoint myself
>measuring meals, weighing everything, ~2000 cals a day (2700 maintenance)
>170g protein daily, tons of spinach, peppers, lean meat
>creatine daily, plus zinc/magnesium/p5p fish oil stack
>lifting again for the first time since high school
>spam stair machine 20 min sessions sweating like a pig

> gym is comfy af
>old gymbro holds the door open for me, says "have a good workout"
>everyone either doesn't care or is genuinely friendly
>kind of annoyed at a few pajeets who do 2 lat pulldowns and then sit on their phones for 6 minutes
>whatever, plenty of other machines
>actually have better form than most from high school lifting class and tiktok (lol)

> no weight change yet, still 220
>but feel way better
>less bloated
>see my muscles swelling up, especially arms and shoulders
>confidence growing
>motivated to keep going
>want to recomp, get down to 200 without looking withered or flabby

> picrel: 1 week into cut efforts
Still fat (damn love handles and starvation Irish genetics) and it's only a week, but finally feel hope again
Lock in, we’re gonna make it bros

>>76414654
Same way you lose the rest of it, eat less. No such thing as targeted wightloss.

>>76414662
thats not even ur photo

>>76414654
need this fat distribution...

>>76414654
1. make sure it's not gynecomastia (aka actual breast tissue). most fat dudes actually have apdiomastia, which is just excess fatty tissue in the breasts that isn't actually breast tissue.
2. if you have gyno, then you need surgery. if not, then it'll reduce with a reduction of your body fat percentage. if it doesn't, then you may still need surgery, but adipomastia is less invasive i.e. you can treat it with lyposuction

>>76414518
Two ZERO SUGAR sodas a day. I mean if it's no calories and I'm not hitting anywhere near the upper limit for daily intake on artificial sweeteners, what's the harm? So far so good, I'm down almost 100 pounds in less than a year. I'll take it.

>>76414681
>he doesn’t know that zero sugar sodas are worse for you than normal sodas

>>76414669
Honestly flattered to provoke such a response, ty bro.

>>76414670
Forgot to mention I’m a male lol.
>>76414665
Cringe pseudo science. I have been at a calorie deficit for years doing OMAD or 20:4 intermittent fasting and having skipped entire days of eating at times. I think maybe it’s something to do with hormones.

>>76414689
How? From what I read, no studies had any strong support relating them to type II diabetes and that bladder cancer from saccharin was with concentrations way higher than anyone could reasonably consume. The two primary sweeteners I looked at were aspartame and sucralose. I haven't felt any kidney discomfort because I still drink over half a gallon of water a day on average since I'm so active now, I walk an average of 7 to 10 miles daily. And even then, I still conceded through what little research I did that it'd be best to slow down the intake and space out my drinks with more sparkling water.

>>76414698
jesus im not reading that wall of text, summarize in shorter words or admit defeat

>>76414698
True

>>76414654
>How do you get rid of gynoid fat?
For me I got lean, still had some. Bulked up while focusing on my chest. Got lean again, the fat is now spread across muscle and looks fine. Ill be repeating this again.

>>76414681
Dont listen to them. If the diet soda gets you through a diet drink em.

>>76414700
nta but I'll gladly accept this glowing concession in his favor

>>76414676
Nah breasts are fine. It’s from the waist area down to the lower hip/ upper thigh area. Is it worth getting a hormone test over?

>>76414691
yes
how do you do it
i need to know q.q

>>76414691
Just eat less, its that simple.

>>76413206
go volunteer at the animal shelter
there's women and animals there
if the women don't like you, you'll get an oxytocin boost from the animals that genuinely appreciate you.
And then the women will come

>>76413487
Make smaller portions, substitute ingredients for healthier and more filling alternatives

>>76414755
>And then the women will come
so quickly?!?!?!

>>76414583
Yeah It sucks being short but I have a good face card. I have girls coming onto me despite my insufficient height

>>76414788
>good face card
why do u type like a woman

>>76414790
>u

why do you type like a 50 year old boomer

better old than a w*man

I really lucked out in that I can take or leave sweets and that I love stuff like sardines, brocoli and greek yogurt. this 1000 deficit is just having fun trying out combos that make me feel the most full. I enjoy going to the farmers market and finding locally made indredients.
The best part is that I drank retarded ammounts of booze and would lay around playing vidya for days at a time. Just cutting that stuff out is burning my gut fat down.

I thought not snacking or eating junk food/fast food was going to be difficult but I'm breezing through this.

If you're worried about people judging you for zepbound, just lie. Your private medical issues isn't for them to know

>>76414857
It's a really obvious lie. For example my mom told me her new medication was for her blood pressure. Then I saw the name on the box. I obviously don't judge her, but sometimes covering it up hurts worse.

>>76414833
Water's your best friend, remember that. Any time you feel hungry, your first resort should always be a glass or cup of water. It's kept me from blowing my daily intake on some 1500 calorie meal.

>>76414867
Weight loss treats blood pressure tho

>>76414875
Yeah but still, I know weight loss is a touchy subject for her that I have to tip-toe around despite dealing with it myself.

>>76412863 (OP)
How do I stop the chafing between my legs? Came back from a 2 hour spirited walk and the areas between my balls and my legs hurt...
Current setup is a pair of short boxer briefs and some cotton sweat shorts

>>76414878
buy body glide, apply to inner thighs

>>76414878
If you're trying to prevent chafing from getting too bad, use something like Body Glide or Vaseline before going on a walk. If you feel inflamed or irritated down there, do NOT use either of those, it'll burn like hell. Use Gold Bond instead to relieve the burning sensation. Also try and see if you can find stuff like compression shorts.

Chafing was a big issue for me when I was started losing weight because after just two miles I could feel it coming on. Took a former college football player to get me wise to Vaseline. I might not have kept going if I didn't have the relief it provided. So grateful for his advice.

>>76414873
I eat around 1500-1700 calories a day anyways right now, been doing so with working out for going on 5 weeks now.
Still feel pretty good, no fatigue/lethargy no headaches.

God damn I love chicken.

I was WAY under my calorie target after dinner last night so I went back out to the store and grabbed about 200g of chicken breast to pack in some extra protein. I still wound up going to bed like 200-300 calories under budget, but the chicken was so filling that I woke up in the morning still feeling completely full.
Now I'm thinking about just having chicken breast every day for "dessert", but that's adding an extra $60 a month to my grocery budget just on chicken.

>>76414896
Easy there, pal, chicken's great but you don't need to be eating a chunk of it every goddamn day. Switch it up with how you get protein from eggs or fish or some high protein yogurt, and other kinds of meat, of course.

>>76414905
Chicken breast can be seasoned so many different ways, people who don't like it just suck at cooking them so they're dry and stringy.

>>76414905
I eat a chunk every goddamn damn day and I love it. Chicken is the best.

>>76414905
I'm getting protein from a few different sources throughout the day but I have no idea how people hit these protein targets without going full carnivore. I usually have protein with lunch and a cut of lean meat with dinner, but even with protein drinks/bars to supplement I usually end up with less than 70-80g by the end of the day.

tdeecalculator.net says I should be aiming for anywhere from 130g to 180g. Greek yogurt is great and all but I'd have to literally eat five packs a day on top of everything else I'm already eating just to hit the lower number

>>76414883
>>76414886
Thanks anons! I use baby powder when it burns, after the fact, but haven't found a solution that would prevent it from happening. I'll try Vaseline next time.

>>76414924
Eggwhites have a pretty decent calorie to protein ratio

>>76414878
For me wearing compression leggings solved my chafing issues but mine were caused by loose skin rubbing together and the leggings kept them from doing that.

Can someone explain this? I feel way less hungry throughout the day now that I've lost a lot of weight probably in the 13-15% bf range, my diet is low carb and all I eat is chicken, eggs, veggies, oats and some skim milk for the oats in the morning.
I don't really feel the urge to binge eat sweets either, I haven't had something sugary slop in a full month by now, is my body adapting to the new weight or what?

>>76414878
I had horrible chafing when I first started walking. After a few weeks of sticking with it, the chafing started getting a lot better. I don't know if the skin between my legs got calloused or if I started subconsciously walking in a way that rubbed less or what. I also started wearing compression shorts and using vaseline like anons are suggesting.

But honestly the thing that made the biggest difference for me was losing weight, Now I can go walking in whatever clothes, even in this disgusting heat, and I don't have to lube myself up anymore

>>76414960
at this point your body is probably calibrated to expect that much food

i wish my parents forced me to do some form of sports as a kid, not only would i be in much greater shape at least in comparison to my current physique, but it would have probably helped me socially a lot as well.
now im a skinny fat loser with no friends nor social skills, i hate this so much.

Frozen blueberries and strawberries make a great low calorie treat. I pop a frozen strawberry or two in my cheeks like a chipmunk and a few blueberries under my tongue before a run and they slowly melt in there. Its delicious and only like 50 calories, but this shit is insidious. Sure its only 50kcals for the first mouthful but the rest of the day I'll be craving more. And yeah 50kcals more isnt going to put me over either but the rest of the damn day im thinking about food and having just a few more.

Had to cut them out entirely, I can see where this shit is going and I know I cant resist forever and the next day, today I didn't have any and I was fine. Zero cravings, didn't think about them all day until right now as Im typing this. But I know if I have some tomorrow it'll be all I'm thinking about all day, and its a damn slippery slop once you start.

Is that like a sugar addiction? I wonder why just having a few berries triggers my cravings so hard.

>>76414966
So this makes way more sense now about people being able to maintain such low bf for extended periods of time, at the beginning of my dieting I was miserable all day but now when I walk on the street it feels like I'm light as fuck and cardio became way easier, sure I don't really have the same strength as I've had being 10-15kg heavier but my lifts haven't gone down that much.

After just under 4 months I think Im gonna hit my goal weight tomorrow. Wish me luck /fat/bros.

>>76414982
Good luck, I got damn close to mine today too, just .6lbs off 180lbs. Tomorrow we make it bro.

>>76414992
Im shooting for 160, but any decimel point is fine with me lol. Im 162.6 right now, so a morning piss and dump should put me just under 161. Good luck. What was your starting weight? Mine was 186 this go around.

>>76415006
I'll probably aim lower eventually but I was going to try to maintain 180 for a few weeks first and then go from there.

>>76415025
Jesus christ man good job. My initial weight was about 250. I got down to 155 last year and bulked up to 186 over a year. Definitely hold your weight for a bit, but I dont regret bulking and cutting while lifting at all.

>>76414960
I have felt like this and and then had a relapse and binge like 24 hours later. The fat can play tricks on the mind, it’s trying to make you complacent

>>76414960
Hunger isn't just your body wanting calories, it also signals nutritional deficiencies. If you were eating a bunch of processed slop before then it makes sense that you'd be more hungry.

>>76414493
He's your squirrel buddy bring him some nuts

>>76415063
I wish I had some. It was really friendly. We were messing around. Id wiggle my finger at him and hed jump back and forth.

>>76414768
repeatedly, too.

>>76415063
I bring a few walnuts with me on each walk. My usual squirrelbro wasn't where he normally is today, so a few crows that didn't make any noise or fly away when I walked by got them.

>>76415179
Do you throw them on the ground or do they grab them out your hand?

>>76414924
Literally just add a chicken breast, one, not a cut or whatever just a whole chicken breast. Along with everything else you eat it should add up to enough. If you're somehow still low add a glass of milk with scoop or two of protein powder too.

NEXT
>>76415035
>>76415035
>>76415035
>>76415035