>Who is /fat/ for?
For Sunkissed Sumos 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: >>76412863

Lost around 100lbs and still have another 100 to hit my goal weight and have begun to doubt if I can do it for the first time.

>>76415035 (OP)
Alright sisters, soooo I'm a little above my calories for the day, but I have like no protein. Should I drink a protein shake and go more over but meet my protein goals, or not...

>go to dentist
>food cravings gone
unpleasant but I'll take it

I've been getting really hungry before bedtime for the past couple of nights; I hardly feel anything during the morning or afternoon and eat like normal, without any cravings even. But once the sun sets it's like I haven't eaten anything all day. I sleep through it and wake up pretty normally, but it's kind of weird. Maybe it's my exercise routine catching up to my calorie deficit, I'm at a loss otherwise.

>>76415046
Stay strong brother. I started at 376 lb and am down to 228, 50 more to go. Just keep doing what you are doing. I can tell you that losing the weight has been one of the most affirming and fulfilling things that I have done in my life, so please hold tight to your resolve. Do not lose hope, we're all gonna make it brah.

>>76415073
>I started at 376 lb and am down to 228, 50 more to go. Just keep doing what you are doing.
Question for the fellow fatties: What made you click and decide to lose weight? For me, I got on the scale and saw 297lbs and refused to hit 300. I'm now 210lbs.

>>76415056
>I'm a little above my calories for the day, but I have like no protein.
The fuck did you eat all day? Bread and rice?!

>>76415056
fat loss is priority numero uno
eat more protein tomorrow

>>76415046
How fast are you losing the weight? I've had to lower my speed a couple times, but I keep making progress and now I feel like I could do this for the rest of my life if I had to.

>>76415092
My brother's gf would talk shit about me just inside of hearing range. Confrontation did nothing. I realized the real reason people would go behind my back was because I didn't deserve any respect. I'm 180lbs now, and the way people treat me is completely different. It's like I'm actually human.

>>76415035 (OP)
If I lose enough weight do you reckon I can get my favourite tennis player to sit on my face?

Is "starvation mode" a genuine concern?

>>76415174
https://physiqonomics.com/eating-too-much/#Starvation_Mode_Metabolic_Damage_and_Slow_Metabolisms_OH_MY

>>76415067
Soooo today I had half of a chipotle bowl that had double everything, and a tortilla. Then I had a biiig baked potato with some shrimp I cooked in garlic and butter.

>>76415254
My bad tagged wrong guy, I meant you >>76415095

>>76415092
heart pain and dick stopped working

>>76415145
>I'm 180lbs now, and the way people treat me is completely different. It's like I'm actually human.
Dude its nuts. When I walked through my apartment sweaty as hell after doing hill sprints in the park shirtless women were blushing as I walked by them. I catch stray compliments from random people almost daily.

>>76415279
Never seen a woman blush at me, or got any compliments from anyone under 50 but I get compliments daily too. Mostly from old ladies around the neighborhood.

Guess Im just not attractive, even when thin.

>>76415296
It helped that I spent a year adding muscle and have a decent haircut and groomed beard. Getting thin is just one part. The hardest part is making personality gains though lol.

>>76415069
So could this be a symptom of something? I wanna know if I need to worry

>>76415092
Got really depressed, no real inciting incident just one day I woke up and like a light had been switched in my head and nothing that used to make me happy made me happy anymore. Anime, video games, junk food, the stuff I had been filling my life with just didn't make me happy anymore, none of it. I felt alone, lost, like I wasted my life. So there I was 350+ lbs, 34yo, a shut-in neet, who hadn't left the house since I was 18 and suddenly for the first time in my life miserable. Usually I didn't care at all, give me Anime, Vidya, and some junk food and I was happy, all I needed in life. Never felt lonely or down before so this was totally new to me. So I looked up depression and saw one of the things they recommended was getting healthier, so since I had nothing else going on in my life I changed up my diet, stated eating whole foods, lean meats, vegetables, ect. Started going for walks around the neighborhood, my dog loved that. Started working out, bought a weight bench and some dumbells. Then once I started making progress I bought a scale and started weighing myself. Came here joined the fatty contest, and well that's been my thing for the last couple months. Not sure what I'll do once the weight is finally gone. I'm getting close to a healthy weight, but Ive still got a long way to go before abs or anything like that.

Should probably see a doctor at some point too, haven't had a check up since I was a teen. I'm feeling less depressed but it didn't completely go away at any point. Still cant enjoy the things I used to despite attempts to get back into them. Part of me wishes I could just unflip that switch and go back to normal, or at least normal for me, but I do kinda like being leaner and being healthier does feel a lot better. Doesn't hurt to get out of bed anymore, I can run and jump, that kind of thing.

>>76415301
All my hair fell out when I started lifting and losing weight, went from a full head to just fuck my shit up tier. Probably looks Iike complete shit so that probably explains it. Maybe I should wear a hat or get a wig lol. I never gave a shit about my appearance before. Ahh well.

>>76415335
I kind of felt similar. I think you will feel even better at a lower weight. And of course, fitness is just only one leg of a happy life, it takes more than that to stand up.

>>76415349
That sucks. I started to have hair issues last year and started using a topical solution from strut health and it fixed it 100%.

>>76415335
>Still cant enjoy the things I used to despite attempts to get back into them.
I have similar issues. I think its just getting older and wanting more out of life

WAGMI

>>76415247

Fatty Contest
Name: Dzonathan Gavert
Weight: 117.9 kg

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

(de)Motivational Song of the Day:
https://youtu.be/VH4Fjh4UX1k

Lesson learned: Avoid pork.

>>76415387
Forgot the pic.

>>76415359
Does any of that shit actually work? I thought all the hair regrowth stuff was overpriced snake oil.

>>76415361
It sucks because im kinda locked in on this path. My mom and brother are both disabled, requiring near round the clock care, and ive taken care of them all these years, my parents were happy that I stayed home to take care of things. My dad died back in 2017 so its just been me ever taking care ever since, before my dad and I used to share the load. He'd go to work/sleep while I was up, then id tag out and he'd take over while I slept. The when he died I had took over full time care so its kinda too late to change course now, maybe if this hit when he was alive Id have more liberty to explore my options. It all kinda just worked out when all I wanted out of life was to eat junk food while playing vidya and watching anime, now though I guess I just have to make the best of it.

>>76415254
lemme use your femboy ass

>>76415375
I ate more than I planned to, but I still came in under 1500 so I'll consider it a win. Started snacking on berries and couldn't stop.

>>76415035 (OP)
anyone have any experience with CJC-1295 with DAC, thinking of running a cycle for a month or two to see what its like

Signed the final paperwork to get my ex out of my life today, 11 years down the drain.

I just want to eat till I puke despite not being hungry at all.

I had a shitty workout, but at least I went. Tomorrow will be better. My life is so much better without her.

>>76415092
dumped my ex, it gave me control of my diet. I had been trying for over a year with little results.

>>76415319
pretty normal. You should be eating some protein after your workout, it can be just a shake. You should have protein powder that is under 110 calories.

>>76415035 (OP)
>underate and had a hypoglycemic episode
God damnit why is my body being such a piece of shit when I try to eat less and lose weight REEEEEEEEEEEEEEE

>>76415092
For me it was getting a blood test and as part of it they weighed me and I saw that I was 105kg.
I knew I had become a fat fuck recently but that really made me disgusted
For reference I was 75kg~ 5 years ago and the idea that I had gained 30 kg of fat due to being a slob got the ball rolling.

>>76415069
It's just hormones, ignore it
your body wants to eat at certain times and will send you signals, even if you're not really hungry
just your fatty brain acting up

I want to sleep in tomorrow bros. Is it okay??? :(

>>76415573
You burn fewer calories when sleeping. Like 1/3rd your normal rate.

Does anyone use Factor? It looks a bit expensive but I don't have the energy, skill or facilities to make decent meals every day of the week. Having premade stuff delivered that already has the macros and calories worked out seems ideal

>>76415438
>Does any of that shit actually work? I thought all the hair regrowth stuff was overpriced snake oil.
This is the one I use and yes it works its a prescription medicine. No side effects for me and the difference for me has been huge.

https://www.struthealth.com/mens-hair-loss/dutasteride-hair-loss-formulas

>>76415583
>Like 1/3rd your normal rate.
retard, you still have your base metabolic rate active to keep yourself alive
while you do burn less while sleeping it is like 20% less, not a fucking 1/3rd

>>76415526
Happens to me all the time. Gotta allocate some calories for carbs.

>>76415589
Yeah it was pretty good for when I first started to get under 200. Make sure you use as many coupons as possible. The food is okay, but not protein rich enough for my tastes.

>>76415601
I had a protein bar and a piece of fruit after like a 17 hour fast. I guess it just wasn't enough.

>>76415609
for ketosis to work, the fast needs to be at least 18 hours long

I feel fine, should I keep going?

>>76415627
HOW?! I can hardly do 50 hours.

>>76415609
no shit

>>76415630
What works for me (YMMV) is eating a meal with a lot of salt/protein/fat on your refeed then just going straight back into fasting.
Other than that I drink plain water with a little bit of pink salt mixed in
Apple cider vinegar is also good to keep your gut biome healthy and also kills hunger (mix 15ml of it in a glass of water)

>>76415593
Guess I'll ask my doctor about it, when I get a doctor that is. Got an appointment set up for next month, first time I'll be seeing a doctor in 17 years.

>>76415627
Nah, just refeed and start over next week. Doing more than a single 72h fast a week feels tempting since you've got that momentum behind you, but its better to just play it safe.

>>76415589
>paying for apps
Lmao I just downloaded a cracked APK version of macrofactor

>>76415616
At this point I don't want to fuck with it if I'm going to feel like that.
>>76415641
>no shit
Not a clue what the fuck else I'm supposed to do. "Eat more" makes zero sense on a cut.

>>76415092
Doctor told me if I couldn't get my cholesterol and blood pressure under control then I'd have to start taking drugs, probably for the rest of my life.

How does one fast safely? What supplements would I need to take if I were to undertake 7 days without food and only water?

>>76415092
3 blood preasure medicine and making a hole in my bathtub with my heel. Enough is enough.

>>76415686
eat more

>>76415653
that website gives you a prescription and sends you the meds

Why do I still see food as comfort? I dont wanna go for a run I want a warm chocolate chip cookie. I dont want to lift weights I want peach cobbler. I dont want to work in my therapy book i want pizza.

>>76415784
you mind is still fat, keep losing weight

>>76415792
What if I am in the healthy weight range? How do I fix this?

>>76415685
Factor is a food service what are you talking about

>>76415174
no

Wtf is going on fatbros? I lift 2x a week, cardio 4x a week (around 30-40 mins) and eat like 1600 kcals. Should i fast for a day?

>>76415727
>making a hole in my bathtub with my heel
LMAO!

>>76415727
>making a hole in my bathtub with my heel
I'm having trouble understanding what this even means. Like you punched straight through the bottom of the tub? Straight through the porcelain?

I can't criticize though, I totally did the embarrassing fat guy cliche in front of my friends: I sat down on a wooden chair and it broke

>>76415951
In poverty housing it's fiberglass with max meight 300 lbs or so, not porcelain.

>>76415951
Not many tubs are solid porcelain anyone anon... we may joke about tofu dregs but the US us just as shit making paper houses and plastic fixtures

How do I feel something without food? Even with the food I binge ate today I didn't feel happy. I didn't feel the void filled just hurt my stomach.

What an absolute disaster

First I splurge on peanuts because I was feeling woozy after my workout and thought I might be going low blood sugar or something and I panicked and peanuts were right there , only to learn that that was like That was like 500 calories. Duck next time ill just have a piece of toast

Then my parents went out and bought me ice cream without asking and I ate that, no idea what it was in actuality but I just assumed 500 calories

Then I randomly got hit with huge midnight snack cravings and had some of these biscuit things and a glass of milk. Another 500

I hope to God the expenditure on this app is accurate, though I've been operating on the basis that it isnt

My 1300 calorie day just got turned onto 3000

>>76415994
>NOOOO MY PARENTS BOUGHT SLOPPA SO I MUST EAT IT
ngmi

>>76415994
bro just don't fucking eat, ignore you fat brain

>>76416003
im sorry ur parents dont love u

>>76416010
They do love me, they don't buy me slop.

Did more than 10k steps already

>>76415994
>First I splurge on peanuts
no, deal with it
>I was feeling woozy after my workout
no, deal with it
>I might be going low blood sugar or something
no, deal with it
>I panicked
no, deal with it
>only to learn
shut the fuck up and deal with it
>next time ill just have a piece of toast
no
>bought me ice cream without asking and I ate that
no
>randomly got hit
no
>had some of these biscuit things
no

People like you believe you are unique somehow, nobody else ever experiences your unique snowflake feelz and physical reactions. But, in fact, we do. We just

FUCKING

DEAL

WITH IT

>>76415994
Wew lads I did a night time weight in expecting disaster and I somehow checked in the same as this morning if not slightly lighter

Looks like I'm getting off with a warning today

>>76416021
good job fatty

>Buy a pullup bar 2 weeks ago
>Couldn't even pull myself off the ground at first
>Now i can do 1 pullup, full range with my chin over the bar and slowly lower myself on the negative
Damn this shit really does progress fast, feels fucking good man.

>>76416042
Ty
The last 10 a kilos are the hardest to lose

>>76416047
but they make you look the best

>>76416047
WEIGHT
E
I
G
H
T

VEST
E
S
T

>>76416051
this

>>76415951
You stand one day in a bathtub, you hear a crack and see one of your heel cave into a hole.
>>76415957
Was 147kg (324 lbs) so checks out
>>76415975
UK actually. Been renting a a place for 10 years that had plastic fixtures, no roof insulation, wooden windows and an electric cooker from the 70s. In exchange: £400/month rent.

>>76416045
I'm jelly, I've been trying for a month and I'm still stuck doing assisted pull-ups or negatives
I can almost do a chin up but not quite

>>76416101
I was struggling untill i saw some good advice on how to engage your back more, try scooping your elbows back behind you and see how that feels. Like you're tucking them in and back past your sides.

>>76415805
okay but I'm literally doing 2-3 day fasts and Im on keto

>>76416201
You're not in starvation mode.

I was doing 5-day fasts every other week and I never hit starvation mode.

35 lbs down, 70 more to go. I'm so tired already, but this time I have to do it. No other options left.
Kinda hoped the cravings would die down by now, but no, not really.

>>76416216
I only get cravings when I eat sugars. If I cut out anything with sugars, natural, artificial or otherwise my cravings disappear. Not saying go full keto, but watch out for fruit and sweets. Those always trigger my appetite in a way Meats and Vegetables never do.

>>76416201
I would be careful doing keto, if not completely avoiding it.
You have to realize if you ever start eating carbs again you WILL regain all the weight you lost. Also, i hope you researched well all the health caveats of doing keto long term

>>76416289
>if you start eating carbs again you'll regain the 20 pounds you lost over the last 3 months!!!
yeah idk about that one

>>76416289
>you WILL regain all the weight you lost.
no you won't

Skinny fat bros how do we become lean? And lose fat without losing muscle?

>>76415035 (OP)
are these comics not ai generated?

>>76416329
No, stupid zoomie.

Good morning, frens. Stay strong.

I recently started using a scale and looking at the caloric values of foods and realised that for the most of my life i've been eating like two people whooccasionally workout while sitting at my ass infront of a computer all day

>>76416092
Thats 1200 a month in most US states mate. I could so tolerate that for that low rent.

>>76416335
Good to see you still around

Does anyone else sleep worse after lifting out rather than better?

Cardio helps me sleep but lifting makes it harder for me to fall asleep.

>>76416345
Ill be here for a good while, fren.

>>76416308
Recomp

>>76416333
>stupid zoomie
huh? I haven't been paying much attention to them because I assumed they were ai since there's always a new one and the oreo one was so topical. Actually had a look at this one and was surprised it had a coherent gag and legit looking art.
You the artist?

>>76416384
You really are a zoomie aren't you. Probably a shitskin as well

Ate 250g beef. Apparently you're not supposed to eat that much beef. How over is it for me and when am i dying?

>>76416396
That is a very small amount of beef brainlet

>>76416399
But googlefu is telling me that you are only supposed to eat 70g of red meat per week

>>76416396
Are you a grille?

>>76416387
I'm 31 and already see my friends tapping out of learning new things. Kinda like my dad was the tech savvy guy with electronics up to programing the vcr but then gave up on learning the internet and then smartphones.
We'll all be duped by ai constantly (probably are now). Try to stay with it as long as you can.
But hey, my scale is consistently showing I'm down 3 pounds so I'm calling it official

>>76416408
If you're a retard then yes, so you should probably only eat that much.

>>76416408
(((Google))) wants you weak and atrophied.

>>76416354
Yeah actually.

>>76416051
Say goodbye to your joints

I fucked up and ate 460 calories of sweets.

I can still get all my protein at 1500 or less calories but limited my options which sucks .

>>76415627
>stopping right before autophagy kicks in

Ishygddt

>>76416293
>>76416292
Theres a reason the rest of the fit hates on keto
Just eat less bro, theres no reason to trick your body into losing weight or to do some extreme fad diets that are unstable long term. How hard is it to just eat a bit less, just 500 cals under maintenance

>>76416424

Many of us were/are getting 10k+ steps at 300+ pounds. A 20-40lb pounds vest for someone losing their last 20ish pounds is not gonna harm their joints.

Also take collagen peptides, besides helping skin they help joints.

>>76416431
You don't deserve to eat for the rest of the day, punish yourself.

>scale goes down (at a conservative reasonable rate)
>lifts go up (total newbie gains but up is up)
>pants are too loose now
>had to make new notches in the belt
>waist/neck/chest/thighs tape measurements stay the exact same
What sorcery is this?

whats some keto fast food I can get? I don't want to cook today
The only thing I can think of that isn't expensive as fuck and unfilling is fried chicken, but that shit is a seed oil bomb
and no, all the lettuce wraps in my area are shit

>>76416450
>keto
>fried chicken
Lmao

>>76415627
Are you overweight / obese? if so then yes keep going.
Make sure to get some cardio and take enough electrolytes

fucked up and went over my deficit today. I didn't go over my maintenance calories thankfully but god damn is it hard to resist ice cream on a boiling hot day

>>76416454
Have you actually checked the carb content on fried chicken? 3 pieces of fried chicken is like 800 calories and 20g of carbs.

>>76416441
Need protein for muscle to recover from the gym.

>>76416450
Chicken fil A grilled nuggets or popeyes blackened chicken tenders.

Popeyes mashed potatoes are fine for a side. Buffalo sauce or no sauce.

>>76416465
Peak fat shit logic

I fucked up.

>>76416439
Textbook keto where you are literally eating massive amounts of fat is bad. But when we say “keto” to mean a strict low carb diet then it’s probably the most successful diet in the history of diets. Unless you call CICO a diet which I do not.

>>76416476
Lol thank god I never do this. When I fuck up I at least make it to the evening.

You could conceivably burn a thousand calories though. Get to steppin

>>76416476
Tuna sandwich, light mayo, paprika, salt, pepper, on fiber bread.

Should be under that and filling.

>>76416476
Not the end of the world. Go eat 245 kcal of chicken breast or something and go to bed

I do hate skipping dinner though. When I started doing IF some anons here suggested that it's best to have an eating window during the morning/afternoon so you're not hungry at work. But my sleep quality went to complete shit because I just can't go to sleep on an empty stomach. So I can sympathize for sure

>>76416472
post bod
go

>>76416458
go for a jog

>>76416501
you know what? fuck it, I am going to go back out and get to 12,000 steps at the very least

>>76416513
I find a weighted jump rope is a really nice way to balance things out without having to leave the yard

>>76416501
>>76416521
NTA. What weight should I get to before I start doing those jumpy types of excercise? I feel like my knees will explode if I try that.

>>76416523
It might not be as bad as you think. When you learn the technique you're really only hopping a couple inches of the ground

>>76416477
Low carb is fine, no carb is dangerous
I can agree with that sentiment.
Personally I just eat less and eat almost completely clean and thats it

>>76416523
Fat asses can jump rope you never have to get more than a couple inches off the ground. Especially be sure to do it on earth and not concrete.

I don’t know what it’s like to be 400 pounds of course but at 270 I could jump rope. I always did it as an alternative to walking when weather was bad or I didn’t have time that day

>>76416533
>be sure to do it on earth and not concrete
imma do it on concrete anyway because there's nothing else around, i'm 225 though

>got the flu, feel like absolute shit
>maybe getting some slop after weeks of eating clean and dropping insane weight will cheer me up
>have a handfull of potato chips and stop because they're somehow disgusting to me
>will probably throw out the rest of the bag
making it or beginning of an ED? who knows but i aint gonna let that stop me

Heart and liver hurt yesterday. Couldn't feel my hands and my eyes were blood shot. I think its time I've lost some weight guys my body is failing me. :(

>>76415092
Was 297, started waking up with some of the worst headaches I ever got in my life. It was like every other day and nothing could put a dent in it, not even ten ibuprofen at a time. So I got a doctor's appointment, and then he told me about looking into getting a CPAP machine, and then at a certain point I was like "Why am I doing this? It'd be way cheaper to just cut back". About six weeks after I started my diet, no more headaches waking up. Nearly seven full months into this year and I've only had three, and one was a heat headache from walking ten miles in 95+ heat and another was probably pressure changes from a tornado. I'm now down to 202.

>>76416539
making it

>>76416539
Not an ed. Youre just going to make it. You've finally broken the spell that those addictive food additives cast on people.

Its equivalent to trying a dessert and finding it sickeningly sweet or trying a piece of fruit and being blown away by how sweet it tastes.

I made a cup of beans to for breakfast today, but my wife gave me a biscuit slathered in syrup today. Is she trying to kill me bros?
This is how I felt yesterday btw >>76416540

Has anyone lost enough weight that they no longer need a cpap? What weight/bmi were you set free?

made a cup of beans to for breakfast today, but my wife gave me a biscuit slathered in syrup today in my sleep. Is she trying to kill me bros?
This is how I felt yesterday btw >>76416540 (You) #

>>76416477
>>76416531
why would no carb be bad?

>>76416540
*slowly gropes your tiddies*

hurry up tubby

>>76416539
I got covid and lost 6 pounds in a week because I could hardly eat anything. And I was only barely overweight by BMI, so that was more than twice I would normally lose in a week.

Being sick is a cheat code for weight loss.

>>76416589
There are 3 main parts of food, fat protein and carbs. Why would you drop one of them completely? How does that make any sense? Especially considering you would swap carbs with fat. Eating shitload of fat everyday, what could possibly go wrong?

>>76416598
I used to have tiddies and lost them. I have come a long way anon. Still look like utter garbage tho

>>76416603
*rubs your leftover tiddies*

>>76416602
biggest non argument ive ever heard
>why should you eat carbs?
>YOU JUST SHOULD, OKAY?
also
>fat is le bad!
lmao

Im getting so close to 100kg, i'm gonna make it bros

Date Weight (kg)
20/04/25 122.5
27/04/25 121.5
4/05/25 119.9
11/05/25 117.7
18/05/25 116.3
25/05/25 115.2
1/06/25 114.05
8/06/25 112.6
15/06/25 111.1
22/06/25 109.5
29/06/25 107.9
6/07/25 106.2
13/07/25 104.5
20/07/25 102.8

Side note, anyone know any protein powders that use cane sugar instead of stevia/sucralose

1-2 teaspoons of ginger powder in the morning and you will not be hungry for 4-6 hours. It also has a lot of other scientifically proven benefits for the usual overweight conditions like diabetes, inflamation, gout/arthritis etc.

How did you guys deal with the constant body pains when starting to go the gym? I'm very sedentary, started going to the gym a month ago and i'm following my instructor's instructions. Lifting weights, cardio, etc, but it's been already a month and my body still hurts like hell. I was told it'd stop after a while, that it'd get used to the exercise, but it hasn't happened yet.

>>76416668
doms should be mostly gone after a month

>>76416589
No glycogen in muscles impairs performance and makes you feel bad

You need very little carb but you’re going to be physically better if you have some

>>76416668
Good. Keep going. Love the pain

>>76416655
I believe there are some bulking ones, but you aren't going to find anything that will allow you to keep your calories in check.

>>76416668
If it is joints, get a new trainer. If you are feeling like a rat bag full of shit then I found a coffee post workout helped a bunch. Hopefully you workout before 2pm otherwise don't do it.

>>76416681
no. I am glad it happened for you, but isn't a standard.

>Ended up going to publix
>I was going to buy fried chicken but they didn't have it this early in the morning
>Got 10pc baked wings
>Ate them all at once
>Only 800 calories
God I fucking love carnivore, it's amazing just how much real food you can eat when you aren't stuffing your face with carbs
But keep being little sissy faggots and eating your oatmeal with berries, I'm going to keep losing weight (and building muscle) with real foods, not your peasant gruel

Finally losing weight again. Fuck the summer it was impossible to hold a normal exercice routine.

>>76416655
How did you lose 20kg in three months?

>>76416681
It comes back whenever I lift heavier or do new workouts

>>76416717
Chemotherapy.

Because else I can't see how. i lost 12kg in 3 months once and it was a military camp.

>>76416717
only way that's possible is ozempic / some serious dedication to fasting / a lot of exercise combined with a heavy caloric restriction

>>76416694
>the fat ketotard

>>76416717
He didn't, he's lying.

>>76416589
It seriously lowers my capacity for exercise. I've done a lot of experimenting over the past few months. I think the minimum i need is:
Roughly 50g of carbs the night before a workout
Roughly 25g of carbs shortly before a workout.

God damn I just have god tier genetics. After less than 6 months back at lifting and being in my 30s I am STILL the alpha dog strongest guy at planet fitness.

I think because I was jacked in college my muscles just remembered how to be jacked and returned to form insanely fast

>>76416745
>It seriously lowers my capacity for exercise
what? I've only noticed endurance improvements once I cut out carbs.

>>76416785
maybe if you are very slowly walking but if you are exercizing with any intensity there is just no way keto is going to be beneficial

>>76416795
I only do cycling / weight lifting

>>76415092
Saw fat people in public and felt bad for them. Come back home and look at mirror and realize I'm fat. I've lost 27kg since then. Right now I'm bulking and my physique is better than ever before. You can do it bros, days are long and years are short.

I broke my diet yesterday eating a freshly made cheesebun when visiting me parents
Normally I'd go on a frenzy of gluttony after tasting something and breaking my diet rationalizing it with 'whatever I'll restart my diet tomorrow'
But I didn't
Feels like good progress now that I look back on it

>>76416689
>>76416589
I've experimented with this a lot in the past 6 months. The minimum i need does seem to be pretty low.

Night before a big hike, 50g/200 cal
Morning of a big hike, 25g/100 cal
Every 60 to 90 mins I'll grab another 100 cal

It seems counterintuitive, but if I eat more I can do more strenuous activity and I ultimately end up burning more calories.

>>76416681
Not with progressive overload they shouldn't.

Day 3 of diet... I can feel myself reborn... My blood pressure much lower... My IBS very infrequent... My bloating has stop...

>>76416814
What always gets to me is the megafat moms with a gaggle of pudgy kids at the super market pushing a shopping cart filled to overflowing with ultra processed junk food. Oreos, pop-tarts, frozen pizzas, ice cream, chips, goldfish crackers, various sugary cereals, soda, bright neon artificial imitation juice drink, and not a vegetable or minimally processed whole food in sight. Like even the meat they buy is a bag of prebreaded frozen fried chicken.

Those poor kids are going to grow up to be 300lbs at a minimum, and likely struggle with their weight their whole lives. I see myself in them but you cant say anything, you can only stand by and watch the same tragedy unfold again.

>>76416898
man I haven't even thought about my IBS in a while. Dieting really is just a better way to live

>>76416329
Since the other anon is being a cunt, let me reply : the artist is Hyxpk

>>76416694
>10 measly wings
>"only" 800 calories
ngmi retard

>>76416719
>or do new workouts
what do you mean "new" workouts?
>>76416883
doms from starting exercise ≠ muscle soreness from mechanical stress

>>76416923
potayto, potahto

>>76416940
differetn sensations that affect you differently are caused by different things and last for different amounts of time

>>76416923
>doms from starting exercise ≠ muscle soreness from mechanical stress
Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles after unaccustomed or strenuous exercise
>unaccustomed
>or strenuous

>>76416717
nta but maybe he's a teenager or something? When I was 18 and started buying/preparing my own food instead of the garbage my mom had me eat, I lost 25kg in 3 months, 10kg of that in the first 4 weeks. Young people have crazy metabolisms like that.

>>76416717
I've lost 11kg in 2 months
And I wasn't even calorie counting

>>76416968
were u like 700 pounds when you were 18?

200.2! Walking ten miles in 2 hours 15 minutes is a new personal best for me. Mowing the lawn and sweating a lot helped, too. Now it's time to cool off the in the pool, then I'll bowl a few games and then go out to see a movie. I want a big fat summer day.

>>76416993
>4.5 mph~

ur a fast tubby

BUT NOT FAST ENOUGH

*teleports behind u*
*slices u in half*

>>76416993
ITS OOOOOOOVVVVEEEEEEER

>>76415092
Always wanted to do it but never got around to doing it. Then I remembered a project we did for health class in high school where we tracked our calories for a few days and I thought I could just start doing that and see where it goes from there. Soon enough I started to see how bad certain foods were and noticed that if I cut them back a little bit I could start to halt and reverse my weight gain.

Any decent sources for low-calorie and preferably but not necessarily high-protein recipes? Carbs or fats don't matter as much to me. I don't mind my current scheme of grilled lean meat + a lot of raw veggies but I want some variety too.

>>76417174
ask any LLM to give you some recipes, shits pretty good for that

The sun shines on all of us on another day, let's get that workout in lads!

>>76417174
try fried eggs

>>76417198
*gropes your tummy*

go get it tubby

>>76417182
>LLM
Ew. That's basically the last resort. In my experience they suck balls at this.
>>76417204
I do eat them occasionally. I prefer boiled or poached though, don't need to grease the pan.

>>76417206
Alright, I'll see you at the gym.

>>76417227
>Alright, I'll see you at the gym.
you are kinda cute. are we going to make out in the locker room?

Retarded me ate a full tube of ice cream. Do I eat no more and fast for the rest of the day or do I try to reach the daily protein goal with dinner?

>>76417245
call it quits and just keep it low calorie today.

>>76415035 (OP)
The planet fitness machines that aren’t upper body or legs fucking suck bros. What can I do?

>>76417249
Will try. This sucks, I can't control myself.

>>76417250
lift weights

>>76417255
Just don't do it. It is literally that easy.

Ok guys, I'm really going to do it this time.

>>76416993
Based. Summer days are awesome. 162 today. Woke up, did a deload lifting session, im out in the park doing 30 mins of hill sprints. Then I meet my friend to go to chinatown for egg custard tarts, then more hill sprints and the pool together.

>>76416980
Cancer is a helluva weight loss drug.

fattie going to the gym soon for the first time here, let's say i want to do several sets of the exercise and have 2 minutes of rest between sets, do i just hog the machine until i'm fully done?

>>76417290
No, learn some gym etiquette.
You go sit on the chairs when resting between sets.

>>76417290
Thats what I do. I even use my phone during.

>>76417290
u dumb nigger if its a full gym then you are basically fucked, some chad is going to go up to you and karen you out

how many god damn sets and reps are you going to do?

>>76417298
what if a queue forms while i rest, am i gonna have to just wait until everyone is done? that's gonna take ages
>>76417305
>how many god damn sets and reps are you going to do
like 3 sets 10 reps each, idk

>>76417311
>queue
>>>/bant/

>>76417311
You don’t need anything longer than a minute between sets.

>>76417311
>like 3 sets 10 reps each, idk
2 minutes is fine. if some chad bothers you, post here and we will talk to him.

I'm going to try using TVP, coconut milk, and a small amount of cinnamon sugar as a high protein cereal.

>>76417322
i do, i get really winded due to being a fatty
>>76417323
ok cool

>>76416901
Man, I was at Costco yesterday stocking up on chicken breast. I saw they had chicken nuggets at the sample station. It was the most disgusting poor excuse for food. How do people feed children this? How did I want to eat this as a kid?

>>76417332
>i do, i get really winded due to being a fatty
use a lighter weight you can handle at 1 minute rest if it is busy

>>76417332
> i do, i get really winded due to being a fatty
Try 20 or 15 minutes of the stairmaster before starting your workout then. It will absolutely wreck you within the first 5 minutes but it’s good long term because it’ll help your heart and recovery systems get back in sync with your muscle strength. I am also a fatty and was absolutely fucking winded on my first day. Now the only thing I have to worry about is whether my muscles can continue not whether I am out of breath.

>>76417329
I made it, it's good.
70g - TVP
240ml vanilla almond milk
4g cinnamon sugar mix
300 cal
36g protein
41g total carb - 13g fiber
4g fat

>>76417238
Definitely not, but if you want to hit arms together we can lift together.

>>76417338
If it's all your mom buys you growing up you learn to love and crave it. Like blue box kraft mac & cheese, objectively the worst most artificial shittiest tasting bland mac & cheese ever made, but if you grew up on it, you'll love it regardless. Comfort food, it reminds you of a simpler and happier time of childhood innocence and bliss. All these junk food brands work like this. Hook em when they're young and they'll have customers for life, and their kids will inherit the addiction and pass it to their kids one day.

>>76417290
>let's say i want to do several sets of the exercise and have 2 minutes of rest between sets, do i just hog the machine until i'm fully done?
Yes and if someone needs to use it offer to "let them work in" meaning you alternate between sets as you rest. You dont need to leave the machine like the other person said lmao. The good thing about machines is that the weight is very quick to adjust making them great for multiple people to use at once.

>>76417456
>hit arms together
is that a euphemism for h*ndholding

>>76417462
Yes, I wanna holdhands with you bro. (No homo)

>>76417322
>You don’t need anything longer than a minute between sets
I often take 5 minutes between hard sets

>>76417322
2 minutes is actually optimal for most machine lifts. 5 for heavy compounds.

Just devoured a large gyros with cheese, pork and fries
I would say go on without me bros but it didnt even taste that good, it tasted like overspiced slop that attacks the taste buds. Its crazy how when you fix your diet and stop eating trash the usual fast food and sweets dont even taste that good anymore. I was just lazy to go to the supermarket so i ordered it.
I will consider this a lone hiccup in an otherwise fruitful arrangement of diet. I was at my minimum weight 2 days ago anyway, i guess thats why i was unusually hungry

>>76417290
>do i just hog the machine until i'm fully done?
use the rest time to workout on a different machine and then come back.

>>76417461
and if all the squat racks are busy. iff one has a girl or a DYEL. ask them to spot you.
put the highest weight you can lift and DO NOT give the cage back.
if they protest tell them you just started and you have 3 more sets.

>>76417505
And what do when I come back and someone else is now hogging the machine?

>>76417557
dude you're fat, sweaty, and probably smell bad.
just get in their space and say "I'm using that machine".
if they give you any shit just tell them "haven't you ever heard of a circuit".

>>76417458
Yeah man. You see parents carts and its horrifying. Sugary apple sauce, fruit snacks, juice. Yogurt eith 50g of sugar in a tube. Etc.

You know what's fucked? Children perceive sweetness and bitterness differently than adults. Children can tolerate way more sugar before things taste "too sweet". Its diabolical to sneak insane amounts of sugar into a population to get them hooked while their tolerance for sugar is super high.

>>76417491
>gyro
>pork

How haram

I ordered the sloppa

>>76415630
Go Keto for a while then into fasting. It's a lot easy.

>>76416433
autophagy already kicks in the 1st 24 hours.

Progress report for this week. I'll probably change my routine to just 72 hours of fasting once a week to prevent too much muscle loss.

protein pancakes is pretty tasty

>>76417613
>2700 kcal worth of cardio on a weekday
???

>>76417607
eh you really need to go 4 days minimum for it to actually do anything

>>76417644
Its faster if you're on Keto I guess. Because I felt the fat burning the 1st 24 hours

>>76417651
>I felt the fat burning
Did you also consult the voices in your head?

>>76417655
no I can smell the stronger fruity breath from Ketosis

>>76417638
I work at night during the weekend. I got plenty of time during the week to exercise.

>>76417255
This is very common. Don't keep entire tubes of ice cream in your house.

I just want something I can eat tons of that's cheap, has a long shelf life, requires no effort to make/cook, has very low carbs/sugar, and a low caloric density. Why is that so hard?

>>76417255
Go for the low calories ice cream mate.

>>76416717
44lbs in 3 months is completely doable. That's almost 1lb lost every 2 days which is a 1750/day calorie deficit.
Just put the forks down fatties. You can survive just fine with a diet under 1000 calories a day.
I don't know why you fat fucks torture yourselves wallowing in your fatty misery aiming for 1lb a week. Get this shit over with already.

>>76417732
Boy do I have the thing for you

Will my pussy look better when i lose weight? Any fun activity to thighten up my body overall, does dancing work?

>>76417738
Make your own with a ninja creami

>>76417740
You lose muscle doing it that way

>>76417741
At least it's not sauerkraut or pickles like AI keeps suggesting, but it's still nasty.

>>76417751
true i can make about 30-40grams of protein and 240 calories without using artificial shit

>>76417753
You're a fat fuck you don't have muscle.
Where are the fasting anons hospitalized from muscle atrophy?
You know what really loses you muscle? Taking years to not be a fat fucking fuck when you'll make more muscle than you've ever had on your first real bulk/cut cycle.
No matter how you do it, you'll still look like shit after losing massive amounts of weight until you do a proper bulk/cut cycle.

>soggy tuna sandwich and orange for breakfast
I want to go back to being fat again

>>76417755
You can't have it all, but tuna is really hard to beat based on what you want/need.

>>76417795
that sounds depressing and grim.

At least get some crackers or make yourself a tuna sandwich

>>76417755
If you want it close to 0 cal, you can try other pickled veggies. I hate pickles but love pickled jalepenos.

I can't stop fucking drinking. I've got the rest of my diet locked down, even when drunk, but I just can't put the bottle down.

>Scale hasn't moved this week
>Knows I'm in a deficit
>Knows its just water retention
A little demoralizing but we trust the process.

>>76417732
it's not that hard. get an air fryer, put some frozen vegetables and lean chicken, push a button and wait 10 minutes. the only effort is cleaning the basket afterwards, and it only takes like 30 seconds.

>>76417827
>the only effort is cleaning the basket afterwards, and it only takes like 30 seconds.
no it takes way longer. IT IS ALL GREASY

>>76417837
skill issue

>>76417803
It's not the taste, but the texture is nasty.

>>76417806
I hate pickles. The only thing I can get an AI to list that I don't despise is black olives, but they're not exactly cheap. That's the real problem with all of these canned foods. It looks like a lot of food, until you open a can, drain the liquid, and then eat several cans in a single meal, it ends up being way more expensive than cheap high-calorie shit.

>>76417827
I don't want any damn vegetables.

>>76417844
>I don't want any damn vegetables.
good luck finding low calorie density foods that aren't vegetables

>>76417844
>and then eat several cans in a single meal, it ends up being way more expensive than cheap high-calorie shit.
A bulk vat of pickled jalepenos is like 5 freedombux and I guarantee you aren't eating them all in one sitting.

>>76417827
>air fryer
I'm not buying your meme device, stop trying.

>>76417853
I can't eat jalepenos. I'll be shitting fire.

>I guarantee you aren't eating them all in one sitting.
The whole point of what I was asking for is so I can stuff my face until I'm full with as few calories as possible. Did you not understand that very obvious intention?

/fat/ friends I am feeling numb

I am now eating below my calorie limit without trying and I am not sure if I am happy or sad.

>>76417795
Just fry some eggs you fuck. I have 4 eggs and my favorite salsa for breakfast and some carrots on the side. The whole time I am thinking of how blessed I am to be eating it. I love dem sloppy yolks mixing with the salsa

>>76417872
>my favorite salsa
which salsa?

>>76417865
>keep dieting and recomping so you can one day go back to eating normally
>by the time you've reached your target weight food doesn't give you any pleasure beyond the utilitarian one of maintaining your weight/growth
Kino.
Bravo Kojima.

>>76417853
I do this too with regular spicy jalapenos and banana peppers. They're spicy so I can snack on them as much as I want but they self-limit consumption and are basically zero cal anyway. I always have a jar next to me.

>>76417864
skill issue
Also, learn to make flavored gelatin in bulk I guess.

>>76417879
i also feel extremely tired

I think it was my fat family walking around and eating shit late at night

>>76417864
>The whole point of what I was asking for is so I can stuff my face until I'm full with as few calories as possible.
I guess I was projecting since I have a high spice tolerance and the sodium and fiber in the jalapenos satiates me before the spice is too much. If you don't mind nonzero calories, tuna was mentioned before and is great for your needs, if bland flavored. You also could eggmax. Though I guess eggs aren't that cheap anymore unless you can find a local farmer.

>>76417878

>>76417773
Everyone has muscle and losing it doesn’t necessarily put you in the hospital.

>>76417879
Fasting and Feasting fixes this
Just have planned feasts and a proper calorie tracker, YOU CAN ENJOY FOOD WHILE LOSING WEIGHT

>>76417985
>>76417879
for the first time in my life I had cookies in my house and did not binge eat on it.

I ate one serving of it at most a day and just finished it.

I don't know what to say

>>76417980
Cardiac arrest or a stroke will though. Now lose the weight fatty.

>>76417999
I’m not fat.

>>76417872
I was in a rush bro :(

Normally, I make scrambled eggs with some water.

>>76418016
prove it

My weight scale is so fucking inconsistent. I’m ranging from 240.7 to 286. I just want to know how fat I am for god’s sake

>>76418037
Lmao buy a new one clearly

>>76418037
How is that even possible.

>>76418037
check batteries
put it on a hard surface
even cheapest chinky load cells shouldn't be that inaccurate

>lose 13kg
>still fat
>but feel good

i wonder how good i will feel when i hit my goal next year

>>76418037
You’re probably like 590 pounds and caused it to short circuit

>>76418047
you'll feel amazing, if you're not lean then you're not actually living.

>>76416440
This. An extremely critical distinction.

>my healthy bmi range is 160-180lbs
>feel like I'd be a skelly at that weight
What do? Do I just stay outside a healthy bmi range and try and put on muscle? Or do I skinnymaxx?

>>76418087
I always recommend people to get lean enough to the point where you can see some of your muscles (abs specially are a good way to measure), which is between 15-20% BF (if you can go lower do it), and then start leangaining / maingaining / lean bulking whatever you want to call it.
I know it's anecdotal evidence, but that's what I did and I'm really happy with the results.

and if you can avoid giving a fuck about BMI all the better, it's absolute garbage.

>>76418022
I decline

>>76418129
>see your abs
I feel like im gonna need to get very lean since I have a lot of loose skin. I've lost 150lbs.

>>76418080
Idk bro I worry when I get abs I’m going to be paranoid about losing them. That I will feel stressed over every ice cream cone I have for the rest of my life.

Just got Asada tacos, ate 2 of the 3 and gave the other to my sister.

Google says 175-200 cals per taco? That sound right?

>>76418231
>loose skin
yeah that might be a problem, I didn't have to deal with that, just stretch marks, I lost 45kg

>>76418235
nah that's stupid, people can't see your abs unless you go shirtless, I don't usually go shirtless so it doesn't matter.

>>76418087
Bro fuck the BMI lmao you’ll know when you are healthy. If you wake up with boners and enjoy moving around outside you’re healthy

>>76417886
Gelatin really isn't filling. You might as well be trying to fill-up on water.

>>76417893
I wouldn't call it projecting. AIs do recommend jalapenos because they fit what I'm looking for, but spicy food burns my ass too much to consider. But thanks for trying.

>>76418237
Tortillas alone 75 cals per taco. I'd up that by 50% to be safe

>>76417732
pickled eggs

>>76418237
>oil saturated ground corn
I'd guess a little higher.

>>76418261
Have you considered killing yourself?

>>76418288
>Have you considered killing yourself?
Often, but I at least want my dad to die first, because he's got dementia and I don't want my mom to have to keep breaking the news to him.

>>76418286
I'm disgusted by that and yet want to try one.

>>76418248
I don’t do it for other people. I do it for me. I don’t like how it feels when I lean over and feel my belly fat cascading onto itself. I also like how abs look.

My loose skin looks fine until I bend over and then it sags like 10 inches off ny body and I look like I'm melting. Guess no missionary sex for me (or sex at all).

>>76418341
Same. Not because I have loose skin but because I have a 5 inch penis.

>>76418288
>Have you considered killing yourself?
Only every night.

>>76417174
Shrimp is very efficient for protein

>>76418341
>>76418346
you talk to women?

>>76418397
Only in my mind

1 can of light tuna in water every other day is fine, right?

>>76418435
why wouldnt it be
also why not have chicken instead
tuna isnt good for u

>>76418456
Mercury?

I like to rotate protein to not burn out.

Tuna, 93 lean ground beef, and chicken breast/thighs.

I also wnjoy a tuna sandwich on a fiber roll, tasty and filling with good macros.

>>76417584
Youre thinking of kebab
Gyros is greek

>>76418313
>>76417844
>>76418261
>I'm disgusted by colorful eggs
>spicy food burns my ass
>tuna texture is nasty
>I hate pickles.
>I don't want any damn vegetables
holy shit you insufferable fat fuck, learn to eat things other than dino chicken nuggets.

>>76418527
eggs are fine, spicy food is fine, pickles are okay every now and then. tuna is fine.

but once you get sick of it, what do u do then?

33k steps, 20km of walking today. my legs are destroyed

>>76418543
Keep at it and you'll be able to do that everyday.

>>76418536
If you are sick of a dish you probably aren’t hungry enough. Eating the same foods constantly has been the norm for all of human history up until about the time that obesity became a big problem. What a coincidence. Eating a wide variety of foods is a very modern idea and produces fatties from the constant novelty and dopamine bursts from that

But if you keep a rotation of like 5 dishes you should never get sick of that

>>76418567
>But if you keep a rotation of like 5 dishes you should never get sick of that
nah wayy

I have maybe 3 sets of meals though.

>>76418527
>I'm disgusted by colorful eggs
I've never had them before. They look weird, but I'd like to try them.

>spicy food burns my ass
What the fuck am I supposed to do about that, get a milk enema? Fuck off.

>tuna texture is nasty
It is, but my problem was with canned foods in general.

>I hate pickles.
I do.

>I don't want any damn vegetables
Memes.

>>76418536
>>76418567
My problem isn't getting sick of it from having it all the time. The real issue is being disgusted by the food that I don't even want to eat it for a single meal to begin with. If I can't do that, I'm not going to stick with it for very long.

>>76418435
>every other day is fine
I wouldn't go that far unless I really had to

>>76418560
thats impressive, i only got 195k steps this month

Fatty Contest
FatWizard
107.5kg

You guys are nuts. My longest walk was 9 miles 16k steps and I thought I was going to have to amputate my feet

NEXT
>>76418781 >>76418781 >>76418781 >>76418781

I am craving sweets so badly. Should I eat a watermelon slice instead?