>Who is /fat/ for?
For Beach Blobs 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: >>76415035

why couldnt i have just been born with a fast metabolism

honk honk imma eat a extra slice of pizza for ozzy and hulk hogan, fat loss is gonna have to wait.

>>76418803
I would have needed a metabolism with a BRM of roughly 5500 if I wanted to not be fat.

so hungry...

Finally hit my goal weight today.

WAGMI

>>76418806
Schizo

>>76418823
takes one to know one, buddeh.

>>76418819
Just have some chicken and broccoli.

>>76418821
good job anonymous
congratulations
now keep it

>>76418821
Congrats anon, I'll be there myself by the start of September.

Just 14 more pounds to go, I'm cutting super hard because I cannot wait to go back to maintenance.

Started at 266.4 in December and I'll be 150 soon.

Finally hit 169 after being 215 last year.

Anyone have the tldr chart about what foods to eat?

Trying to adjust the vegetables/protein foods to add some variety from broccoli/spinach and chicken

>>76418830
I keep hearing keeping it off is the hardest part. I'll try to not become complacent. I still see a fatty when I look in the mirror. I've still got weight to lose, but according to the chart I'm not overweight anymore, for the first time in my adult life.

>>76418837
I haven't had a maintenance meal since September im looking forward to it also.

>>76418829
Your sauces and chicken look great anon, but I don't get the enjoyment of cooking the broccoli until it's mushy, personally I find it much nicer for it to retain crunch. Also keeps the surface area intact for maximum sauce absorption.
>>76418890
>I still see a fatty when I look in the mirror.
That's pretty normal anon. The secret to keeping it off is changing your lifestyle, so try to pick up some good habits and the odd hobby here or there, preferably one that involves physical exercise.

When i lift heavy sometimes my penis gets really tight and completely inverts inside. This happen to anyone else? I'm almost 7 inches completely hard so dont try ans say I have a small dick

>>76418888
nice digits
good job
>Anyone have the tldr chart about what foods to eat?
same as you have been but a bit more
add beef, butter, potatoes or pasta

>>76418894
Smol dic lol

>>76418894
All intense exercise turns my dick into an acorn. Same as cold temperatures

>>76418903
7 inches for a white guy is massive

>>76418894
completely normal xister

I’m full as a tick boys. Just made a taco salad with the following:

200g ground beef
1 cup of beans
1 Roma tomato
1a bunch of lettuce
1/2 avacado
Salsa

I guess thag was like 800 calories or something but I don’t really give a fuck because my lunch was 300 calories and I’m about to go walk.

>>76418920

>>76418893
I like it both ways, sometimes I air fry the broccoli and mix it in at the end, other times I cook the broccoli directly in the sauce. Makes the sauce take on the broccoli flavor that way.

Those 800 cals of chicken wings I ate this morning filled me up for 9 hours >>76416694
Just eat smarter lol

>>76418966
I'll give it a try in your honor one of these days, if nothing else just to have some variety.
Eating mostly chicken with broccoli, cauliflower and cabbage does get a bit stale, so anything to spice things up is appreciated.

Finally pooped for the first time in a week. WAGMI

>>76419007
why couldnt u poop

>>76418893
>Boiled Broccoli
This is how I have it, boiled soft, then just mixed in with my mashed potato. Does the job. Have it most nights with whatever protein I am having.

tonight my diner was two hand fulls of baby spinach topped with some olive along with salt and pepper to taste, along with some olives.

>>76419013
I think I just have trauma from elementary school cafeteria food, where the veggies were just steamed and then you had to eat those. No seasoning, not even salt.
But if you boil it in stock or something I can see it being a nice choice.

>>76419017
Fresh broccoli is the go, I find frozen broccoli will taste soggy no matter how its cooked.

>>76418888

>>76419013
I wouldn't recommend boiling it as the water soluble vitamins will be lost in the water. Boiling in the sauce directly works because the vitamins transfer to the sauce which you then eat. If you boil in water you should then drink the water.

>>76419030
Beans and cottage cheese is about the only things I've never really fucked with in this list. Perhaps I am missing out.

im just not going to eat veggies
sorry!!!!!

>>76419041
you are gay
and also you are a faggot

>>76419030
Why whole milk specifically? Why not skim or almond?

>>76419056
you are not going to make it

>>76419061
Whole milk is so caloric though, you cut the calories in half by going skim or almond.

>>76419063
this is why you are not making it
you want to be caloric?
starve yourself.
Don't eat.

>>76419030
yeah I eat all these and I feel amazing

>>76419076
Anon, this is the fat loss thread.

>>76419036
Beans are god tier. Super filling and low glycemic index and high fiber and surprisingly a lot of protein. Also dirt cheap. I have found that the estrogenic accusations aren’t true for non soi beans

>>76418897
I'm looking for the chart since it listed some other greens that are good.

Been wanting to try making soups with asparagus, cabbage, lentils, kale, etc. Not all in same soup, just an example.

>>76419108
fastest way to lose fat is to not eat

>>76419063
Fat in milk isn't bad
it's good for staving off hunger
I get a milk that cuts out the sugar instead, 14g protein per 160calories

>>76419030
Wtf kind of potato is there that isn't white/red/sweet

You shouldn’t be drinking calories period

>>76419132
russet
yukon gold

>>76419113
I love making the Americas Test Kitchen recipe for lions head meatballs. Meatball and cabbage soup. Super delicious.

Sometimes I'll throw kale or spinach in the broth instead of cabbage

>>76419135
you shouldn't chew your food either, that just makes digestion easier

>>76419136
I assumed those were white potatoes.

I guess it doesnt matter. Im only eating sweet potatoes nowadays. I air fry and sprinkle with salt.

God, I crave salt so much now that im eating less food.

>>76419135
I drink at least 2 lattes and a glass of whole milk a day
suck my nuts

Just a reminder, you can either:
>eat at a 500 calorie deficit for 4/5 days
>fast for 1 day
do some math, multiply it
>eat at a 500 calorie deficit for 30 days
>pick 5/6 days of the month to not eat
your choice :)

>>76419155
Fuck you

>>76419164
>how to teach yourself to dread not stuffing your face

How's your carb avoidance going, /fat/ties?

>>76418806
>for ozzy and hulk hogan
Hell yeah brother

Is there anything I can do about neck fat/double chin? I lost nearly 100lbs, I'm 5'9 210lbs and I swear I did not lose a single ounce of neck fat. It drives me insane because I see 500lbs people with less double chin than me.

>>76419220
yeah keep losing fat, you're still obese

>>76418821
Hell yeah. How you feeling?

>>76419198
But Dr Now, I will literally die if I don't eat 200g of carbs daily :(

wew 22000 steps today, and on some steep backwoods chipseal. I really enjoy walking. Tomorrow is my third weight workout, hopefully I don't get murdered on the goblet squats. I would like to do the lifting first and then skip the walk if my legs need the rest, but it looks like I need to get the walk in first thing to beat a storm.
I think I'm doing a good job walking the line of not burning out both in exercise and diet

>>76418821
Congratulations man. We spoke yesterday and I didnt hit mine lol. Just got to 162.

>>76418821
Welcome to the healthy weight club bro. 155lbs is insane.

>>76418979
I ate 2 slices of pizza that filled me all afternoon
just don't have diabetes lol

>>76419155
I use full fat milk in my morning coffee. 87g of milk to be precise.

>>76419035
Interesting. Noted, thanks

>>76419198
Today I had a glass or so of coconut water, canned tomatoes and canned tuna with tomato sauce (which have a few g of carbs). Hopefully these carbs didn't take me out of ketosis. I'm doing keto for the psychological benefits of it: it's so good to look to the scale and see you are 5 lbs lighter even if it's just water.

>>76418837
>I cannot wait to go back to maintenance.
Good luck bro. I went to maintence for a 'while' 7months ago, and im still here Well, must be a slight surpluss because Im up maybe 8kg on start of year. Not too bad though. Need to start again, still work to be done

>>76419008
Not sure, maybe a mix of things. Was only eating scrambled eggs, yogurts and jello for a few days after a tooth extraction. Perhaps a combo of that and maybe not eating enough. Who knows. Nice to have some movement though after all that time.

>>76419227
>you're still obese
Rude :'(

>>76418821
Good job.

>>76419115
>fasting
ngmi

>>76419198
Today's actually the first day I broke my ~50 carb daily limit, I'm trying to get more fiber in my diet

>>76419492
Silence, fat

>>76419498
Go back to your [dead] general, fastard. This is a thread for CICOgods.

>>76419514
Everybody already lost the weight and moved on.
The burden of quick and effective weight loss.

>>76418819
#MeToo we have to stay strong
>>76418821
Noice
Don't forget the Diet after the Diet

>>76419231
Ive been running in intervals everyday, I still have shitty endurance and cant seem to run for more than a minute without getting winded. When I started though I was getting winded just walking and my back would be killing me after just 5k steps. Now I do ~10k steps daily. So I overall I feel a lot lighter and more fit than I did back in September, but still pretty far from what I'd consider "fit". But this is the first time I've had a 'healthy' weight in my adult life.

>>76419274
You'll make it man, I believe. You're not far off either, by the end of the week for sure if you stick to it.

>>76419306
Getting out of 'overweight' class felt like it took ages, things really slowed down after I got out of the 'obese' classes. Ive still got plenty of fat in my hanging loose skin sacks so I probably need to figure out a new goal weight, maybe 160? Maybe just keep going until the loose skin sacks are all empty? I dont know yet, maybe I'll do a few weeks at maintaince first, not sure yet. Obviously intend to keep up the cardio and lifting, im interested to see if eating maintenance instead of a deficit will have any noticeable changes on my mood, performance, lifts, ect. Maybe my hair will come back too, that'd be nice, it all fell out when I started losing weight and lifting.

Started July 2nd
66" tall manlet
33 years old


SW: 202 lbs
CW: 192 lbs
GW: 150 lbs

Lowest I've been in the last 10 years: 163 lbs


I'm feeling good about this one. I asked my therapist to hold me accountable. He has a scale in his office.

>>76419570
>You'll make it man, I believe. You're not far off either, by the end of the week for sure if you stick to it.
lol maybe next week. this was a deload week in the gym so i ate more to recover my muscles while blasting hiit. next week its back to 1900 calories, heavy lifting, and adding my new hiit hill sprints into the routine. proud of you though. 150lb is no joke. expect a bit of rebound as you refill with glycogen, dont let it mindfuck you and spiral. accept maybe 5 pounds gain and try to hold for a few months. maybe drop that 5 after and either lose more or do a lean bulk based on your goals. good luck! and if youre curious to see my end cutcome back on august 12th when im totally finished before i go to japan. youll know its me by the decapitated geisha head on my chest. down 24 pounds so far and the difference is fucking nuts.

>>76419535
I'll try not to, I am looking forward to trying a maintenance meal. Ive been at TDEE-1000 for so long, since September 8th according to Cronometer, 1000 extra calories is a lot, im not sure how I'm going to spend them yet.

>>76419600
Oh, I've seen you around, I'll look out for it when you post next.

I think my goals for now will just be mostly improving my general fitness and trying to maintain ~180lbs for a few weeks. Its going to be a major change so I might fuck up the transition to maintaince a bit after being on deficit so long.

Here's my heartrate from today's run/walk the peaks are my runs and the valleys are when im out of breath and walking, I took a break between 5k step laps due to the heat. Second lap I just did a walk no running but it looks like the temperature sensor in my earbud hit 107F and fucking died. RIP. I'll know its dead if it still reads 107F for tomorrow's run.

>>76419648
Damn going hard on those runs huh. I just started yesterday myself. Beat my friend in most of the sprints we did today. We were fucking dying. So hot where I live too. Had to be 100 degrees. Enjoy the healthy body for a bit before you worry about any more progress. And enjoy a good celebratory meal with your friends or family of your favorite foods. Dont forget to look forward to enjoying many days at the pool and beach next year when youre even fitter!

How much water weight will creatine add to my weight?
Sub 115 carb is fine cause I’m not working out this week, but w/o PWO carbs my workouts aren’t fun at all and are pump-less. I don’t have to give a shit about fats (I can go to 35g on workout days) because I take Fish Oil pills, DHEA+ Pregnenolone, Iodine, and on Doc Prescribed TRT. I miss sweet potatoes as they’re hella satiating and yummy.
I do plan on carb cycling (going sub 110g carb on rest days) as I feel it works for me.

>>76418781 (OP)
ChatGPT told me I'm in a 1k cal diet with around 150g protein 50-60g carbs and 10g fat, I don't really feel hungry anymore and the weight has been melting away, but I feel like my fat intake is way too low? I haven't had many side effects from this diet other than it being harder to get a pump at the gym and ofc my strength has stalled.
Diet is pretty much the same thing everyday: 2 eggs with tapioca which is 50g carbs right there but I thought 2 eggs would give me way more fat that only 10g, when I come home it's 3 medium sized chicken breasts and then 3 hours after another 3 chicken breasts I just eat them with 0 carbs. I'm 140lbs right now, yes I'm short.

>>76419676
3-8 pounds usually but TRT causes water retention anyway so god knows

>>76419648
Intervals are bis

Any recs for an easy but substantial no cooking dinner? Lately I've been having crackers with cheese and cabanossi but I feel like I shouldn't eat cabamossi that often

>>76419679
For creatine? Sounds a bit much. More like 2-4 is more like it IMO. Didn't make me bald either and neither did TRT.
>Strangely lost more hair w/o it
>Bar exam and an Job hunting have started an interglacial on my head
Getting Topical Minox sqqn or Ketaconazole shampoo.

>>76419691
Rotisserie chicken or eat canned sardines with your crackers. But know you’re ngmi if you don’t cook. And you should go ahead and buy a kitchen scale and learn to use it. These small investments will pay you large dividends for life

Fatty Contest
LivingGod
70.3kg

What’s your post creatine therapy plan?

>>76419716
Last time I tried it I put on like 8 pounds in a few days lol

600 calories to reach daily minimum. I forced myself to eat a kilo of cottage cheese and that still wasn't enough.

Not hungry at all, but time for a protein shake. 30 oz of berries, greek yogurt should put me over the top. I managed to gain weight by eating 2.5kg of food yesterday. My weekly weight loss dropped to -1.9lbs which is roughly where I want it.

>>76419809
For people who struggle to get in calories because of hunger, I really think its a good idea to start drinking your calories more often. More protein shakes, whole milk, peanut butter etc instead of low calorie stuff like berries and cottage cheese.

Fatty Contest
TheThrongler
62.8kg

Thinking of doing a carb/fat refeed this Sunday

>>76419819
I am also a binger, which is why I have arrived in the fat loss thread. I can't keep PB or milk in the house. I as I lost more weight it seems hunger just doesn't matter. I was downtown and there is no such thing as a healthy on the go meal in the "fancy" district full of suits. I could have eaten a whole chicken like that homeless guy in the grocery store, but that would be 3000 calories. I could probably eat two kilos of perogies too and then maybe vomit it up. Maybe not, but I really have no idea, I haven't felt full anymore either. I went to a all you can eat sushi restaurant last month, they ended up just kicking me and my friend out.

My TDEE and depression binging is the only thing driving this little adventure at this point.

>>76419885
>I went to a all you can eat sushi restaurant last month, they ended up just kicking me and my friend out.
kek, how much did you fucking eat?

I eat an apple every day and it's made my cravings for sweets disappear.

>>76419885
>I went to a all you can eat sushi restaurant last month, they ended up just kicking me and my friend out.
Fucking based. Closest experience for me is a local restaurant that does all you can eat catfish on fridays and the waitresses just looked on in horror.

>>76418803
Because it doesnt exist in like 99% of people

>>76419898
I'm so lucky, I have 2 producing raspberry bushes and probably at least 10 that will be coming up soon since they spread like weeds, and a crab apple tree . So much sweet and tart delisciousness for free just like that

I grab a handful of raspberrys wvery morning, and that's just from the one Bush

10k steps donezo
I will also meditate today.
I know that sounds very gay

>>76419925
Mine fruiteded in early spring and dont seem to want to fruit again when I had expected a second bounty late summer. Big bummer.

Im spiraling. I dont want to go to the gym today. I do t want to cook dinner. Im already juuuust under calories today but fuck I just want to close the blsvkput curtains, eat an ice cream, and die.

>>76419908
is catfish good or just tasty because of the batter?

I think I’m at least giving the illusion of setting myself back by eating lots of 0 calorie pickle spears. With no calories they won’t turn to fat, but they do hang around in my digestive track, increasing my weight.

>>76419949
Good grilled but a marinade is recommended

>>76419960
how could they have 0 calories... aren't they literally a cucumber covered in vinegar?

>>76419949
catfish goooood

>>76419960
>0 calorie pickle spears
I got a bridge I can sell you

yeah I don't really feel like cooking or eating today... so I'm just not going to eat
It feels great to be liberated from the judeo-caloric matrix
enjoy your cico torture, morons

>>76419978
i ate pizza and ran up a hill with my friend. way better

>>76419978
way ahead of you, anon

Fatty Contest
Name: Dzonathan Gavert
Weight: 117.65 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=yM8-lchHCfY

I dearly hope it's water retention or something.

>>76419987
Forgot the pic

>>76419978
I will also not eat anything today

Fatty Contest
Prongs
101 kg

Not great, not terrible. I was hoping for two digits but that’s life. I also consider fast for a day every week.

>>76419982
how the hell are you doing this without puking all the time?

>>76420028
electrolytes and will power. me? I get omega hungry by day 5 but some people are just built different I guess. also you get used to it, so if I really had to do a prolonged fast of like 3 weeks or something, I'm pretty sure I could do it, but it would suck incredible amounts of ass and I'd feel like shit the entire time, I just know it.

>>76420028
like the other anon said, you get used to it
salt water is basically mandatory though, without electrolytes it's undoable

help. what stuff can i add a lot of to my meals to feel full

>>76420028
why would he be puking?

>>76420034
how do you get in ur electrolytes? just basic salt+water or something else? and how much?
>>76420057
cause thats what happens to me when i fast.
i'll start the fast once i wake up and wont eat all day and then the next morning i wake up nauseas and/ or puke

>>76420045
meat

>eat at a deficit
>eat some carbohydrates
>weigh more next day

tell me the science

>>76420174
shouldve pooped more
your babby poops made you fat

>>76420180
so press harder?

>>76420181
just use a squat plug, pull it out and it all flows out

>>76420185
t. homosexual

>>76420085
>how do you get in ur electrolytes?
Not him, but some salt on your meals should give you enough electrolytes, just don't overdo it

>>76420199
do you want to be straight or do you want to lose weight?

>>76419030
>3/5 oils are dogshit
>omits protein per LEAN pound of body mass
>splenda meme of old

>>76420199
You need to leave heterosexuality behind or you're ngmi.

>>76420085
Look up snake juice recipes. Past 48 hours, sub out water and only drink snake juice. It tastes like piss because it is piss; you need to replace what you piss out so you remain viable and not collapsing. Your nervous system needs minerals to function. Plebbit /r/fasting are massive faggots but they do it safe, check there.

Ideally mix 2 liters of snake juice per day in the morning, and take a hydroflask of it with you everywhere. You don't want to crash out 5.7 days in at the grocery store and end up at the hospital only because you got lightheaded and needed magnesium and potassium, If you have it with you, just sit down somewhere, anywhere, and re-electrolyte hydrate, and wait 10 minutes, you'll be good.

t. have done a few 7 day fasts for autophagy reasons not weight loss

>>76420174
>>eat some carbohydrates
see there's your problem

thoughts on rice cakes? the caramel ones taste gud

>>76420279
>caramel
ngmi

>>76420280
i'm sorry

slop for the next two days(in theory but the veggies cooked down less than I expected so I probably won't finish it)
turned out very delicious and bulking it with cauliflower instead of cabbage also makes it feel more filling(and no cabbage burps)
buying a meat grinder with a veggie slicer/shredder attachment was a great idea, not only can I make my own ground chicken now which is WAY better than the store bought pink slime, I can also do stuff like riced cauliflower and extremely quickly process a ton of veggies

>>76418781 (OP)
Opinions on upping soup consumption to combat hunger?

>>76419616
What app is that

Being fat is a curse on this world

>>76419691
I pick up a Rotisserie chicken, some potato wedges, and a bag of mixed veggies from my local supermarket and I eat the whole thing as my one meal for the day. Alternatively you could cut the chicken in half and eat it as two meals if you're so inclined.

>>76420347
Cronometer, he even said it in his post. There's a link in the OP.

>>76420287
no you're not

>>76420306
>that
>227g of protein
lmao who's going to tell him?
if it doesn't come from an animal, it's not protein

>don't want to cook
>try ordering fast food
>a burger that isn't mcshitslop in my area is $20
>no longer want to eat
kms

>>76420511
>Stop being a lazy shit and make your own burger
>???
>Profit

>>76420505
are you fucking blind

>>76420511
Why are Americans always crying about fastfood pricing lately? Its like their biggest complaint and all they want to talk about. Do you retards seriously eat that much fastfood? Try cooking for yourself retard.

>>76420557
Based.

>>76420557
>he doesn’t realize that cooking for urself ends up costing even more

>>76420569
>he doesn’t realize that cooking for urself ends up costing even more
No it doesn't.

>>76420574
dont undermine my knowlege

Visiting my parents tomorrow, wish me luck.

>>76420578
Do something about it.

>>76420584
kys heem tard

>>76420581
Blame them for making you grow up into a fatty.

Fatty Contest
ThisTimeForSure25
102.4kg

>>76420020
Hey man. Nice progress this week too. Here's to another great week.

>>76420589
mad

>>76420319
soup is pretty good
I feel like I get the same benefits from drinking a large glass of water with each meal though

Fatty Contest
Monkfish
96kg

I must have 500g of extra shit in me

>>76420675
>>76420319
I tend to avoid soup unless I make it myself. Store bought soup is usually loaded with an absolute fuckton of salt.

>>76420689
>le salt scare
Psyop by the sugar industry to point fingers away from the real problem. It's hard to get enough salt if you're in a caloric deficit anyways.

>>76420676
found a nemesis
i am 95.4kg
we will compete

>>76420716
>It's hard to get enough salt if you're in a caloric deficit anyways.
How? Salt is literally zero calories. Salt the shit out of everything. Mix some with water and drink it. Do whatever.

>>76420557
because our country is a fucking muttified hellhole where everyone hates each other and our neighbors have an equal chance to be from any of the 195 countries in the world (and only 20% chance of speaking english) but the ONE thing we had until recently was cheap goyslop and now we don't even have that anymore

>finished first week of IF

tonight I walked to the kitchen multiple times but somehow talked myself out of it and just gamed until I got exhausted. No fucking clue if this is even going to do shit though because Im still stuffing my face like a disgusting fucking pig during my one meal a day.

>>76419035
Chatgpt is this true?

Broccoli is rich in water-soluble vitamins – especially vitamin C, folate (vitamin B9), and other B‑complex vitamins – along with antioxidants and phytochemicals. These vitamins dissolve in water and are heat-sensitive. Consequently, cooking can leach them into cooking liquids or degrade them with heat. For example, one study notes that cooking methods like boiling often cause “significant losses” of vitamin C in broccoli, whereas steaming (minimal water contact) yields the better retention. In practical terms, roughly half of broccoli’s vitamin C (and about half of its folate) can be lost if it’s boiled in plain water and the water is discarded.
Cooking in Sauce (Marinara)
Boiling broccoli in plain water causes water-soluble vitamins to leach out into the water. If that water is discarded, the vitamins are lost from the meal. In contrast, cooking broccoli in a tomato-based sauce (which is eaten) means the leached vitamins remain in the consumed food. In essence, boiling broccoli in sauce is nutritionally equivalent to boiling in water and then eating the cooking liquid. For example, a Harvard Medical School guide explicitly recommends storing “broccoli water” for use in soups, sauces or gravy to capture the leached nutrients. Likewise, a food science review notes that nutrients lost into cooking liquid can simply be consumed if the liquid is not discarded.

In other words, the claim has merit: boiling broccoli in a sauce does preserve the vitamins if the sauce is eaten, because the vitamins end up in the sauce rather than in a discarded pot of water. (However, note that the cooking process itself – high heat and long time – may still degrade some vitamin C or B vitamins even if the liquid is consumed.) Drinking or reusing the water used to boil broccoli will recover most of the lost vitamins.

Damn, and here I thought you were bullshitting us for sure. Guess I won't be boiling my broccoli anymore.

>>76420743
kys falseflagger

Makimas Footstool
128.1kg
181cm

>had surgery
>scored oxy
Time to put on 6kg in poop.

>>76420812
Seek help

>>76420813
nice I fucking love opiates
I had a big bottle of Tramadol I inherited from my grandma, used to mix it with alcohol for a super nice buzz, sometimes I wish I could score some more but it probably would be a bad idea

3 months into keto and I'm having this month's cheat meal after an intense morning workout.
I went to chick fila and got a sausage, egg, chicke, and cheese burrito meal (small hashbrowns and an iced coffee).

Just a couple of observations after not eating basically any carbs except fruit / dairy for a month:
- The hashbrowns taste like nothing. Almost nothing. They feel great in your mouth and are crunchy, but they have no flavor. I had the same experience last month eating toast - any pure carb food is flavorless. I used to love these hashbrowns but I couldn't finish them now.
- I've been consistently shocked at how good meat tastes. I'm not good at cooking but all meat i've been eating has shocked me with it's flavor. Even "bland" meat like pork loin with salt and pepper tastes amazing when you eat it by itself and don't drown it in carbs.
- The burrito tasted fucking delicious
- I still love fried chicken
That was great, next month I'll be skipping the hash browns

>>76420882
Nigga I ain't reading that blog update

>>76420899
hush then

>>76420812
>Makimas Footstool
Footfags make me sick to my stomach.

>>76420903
Being someone's footstool is not (necessarily) about the footfaggotry itself thoughever.

>>76420882
you're either mentally ill or american food is worse than I thought

I'm not fat but my gf is on the dangerous side of chubby. My sex drive is disappearing around her because of it. Has anyone had a gf follow them into fitness?

>>76420925
Either you have low testosterone or are a closeted homosexual.

>Had to housesit for my parents
>Ate all their food
Probably going to fast the rest of today. The scale in their bathroom also said I’m five pounds heavier than the scale at my house so that’s fun.

Good morning, frens. Stay strong

>>76419198
I usually eat carbs when I get some chicken tendies or a triple whopper in. No sides or soda, just the meats, the fats, and the breading.
So I'll get 40-60g of carbs in occasionally.
Usually just eat meat on salads.

>>76420174
Carbohydrates gets turned into glycogen and to store glycogen it takes 3-4 grams of water per gram of glycogen
The answer is always water weight

>>76420882
>don't drown it in carbs.
Drown it in fatty sauces. If you aren't getting much carbs in, at least get fat. Pork loin has basically none
Embrace the fat anon
you need it.
Also be sure to get 20-40g of carbs in a day.
Keto is very nice for routine maintenance, but shouldn't be permanent. It's completely fine to have low carb days where you stick to under 40 or 60 carbs if you're doing active stuff.
I've been doing this for months and I never have to label anything a cheat meal.
It's just meals. They're all good.
Stick to getting some fruit in too, because you'll be nutrient deficient if you don't.

I've gotten so used to the restricted calories that I'm not even that hungry anymore. Or I guess I do feel it but I've learned to not care? I've had less than 300 kcal all day and I'm procrastinating on cooking dinner because I'm just not that hungry yet

>>76420966
>anon discovers fasting

Did I pick a bad time to start lifting?

At like a 1500 cal deficit, I get 0.7g protein per pound of body weight tho.(I do absolutely unhinged amounts of walking)

I wanna drop from 164 to to 160 by September first but doms is fucking me up and guessing its extra bad cause my deficit is huge.

>>76420988
164 to 150*

>>76420975
feels good man

>>76420842
>>76420903
Wait wait, I can explain. I'm not one of those foot fetishist weirdos, I swear! I'm just really really into humiliation. No bulli ;(

>>76420908
This guy gets it.


Anyways, didn't lose much last week, but I'm happy with ~600 calories today. I got a little bit sick of the taste of chicken breast everyday so now I'm just cutting it in little blocks and mixing it into salad, and since I love salad the meal just tastes good now. WAGMI friends! <3

>>76421001
Seek help

>>76421001
You NEED professional help

>>76421027
>>76421056
I didn't know that this board was this uncultured. No taste, just like broccoli. Sad!

>>76421105
It isn't cultured to want an imaginary anime Troon to use you as a foot stool. It's called mental illness.

>>76420988
If youre trying to lose 1 lb per week, why is your deficit 3x that??

>>76421136
I corrected it, trying to lose 14 pounds in 5ish weeks

>>76421001
>I'm just really really into humiliation
>>76421027
>>76421056
Guys stop bullying him he's probably rock hard as we speak

i can feel my ribs now, so that progress right?

>>76421131
>Troon
rent free

>>76421179
No, progress is when you maintain your goal weight for a year. Don’t get complacent until you hit 10% body fat at least

>>76421191
10% is a meme, I'll be happy at 15% I like having energy.

>>76421203
Yep. /fit/ fags don’t want to hear it but in general you should be optimizing for how you feel, then facial aesthetic, then how you look in a t shirt. Optimizing for shirtless bathroom selfies is gymcel shit.

>>76421203
>>76421209
Fatty cope

>get hinge match
>depression instantly cured
>cardio is effortless
>no trouble sticking to calorie limit
feelsgoodman

>>76421221
Its a bot bro

>>76421209
15% looks plenty good shirtless, most women don't like too much definition anyway.

I suppose 10% is better if you're gay though.

>>76421221
If your sense of self worth and optimism about life are linked to the whims of women you are damned to a life of pain and failing shit tests

>>76421131
>imaginary anime Troon
When I hit like 80kg, to commemorate I'll find one of those prostitutes that cosplay, pay her $300 to dress up as Makima and humiliate the fuck out of me

But right now my self-esteem is so low that I'd feel ashamed to show my body even to street hoes. So I'll stick with my imaginary for now, once I'm thin with a shitton of loose skin SURELY I'll be confident and happy with my body though!

>>76421248
Unironically I'm sure hope this is a joke. Jesus christ how do people like you survive in life.

>>76418894
Same thing happens whenever I run really fast, what’s the reason for this lol?

Let me guess, you need more?

>>76421228
nope

>>76421244
it's not about this woman in particular, it's that I'm able to attract one at all

>>76421268
Some salt would be nice.

Is ~1700 calories an accurate BMR for someone that’s around 6’1 male 160 lbs mid 20s? And BMR is calories burned even if you don’t leave the bed the entire day? If yes, have a hard time believing this.

>>76421272
>Nope
Yes, it's a dating app. Atleast an 80% chance it's a bot.

>>76421280
That's just Tinder. Most other apps are pretty good about banning bots.

>>76421277
can i suck on your tiddies?

>>76421296
No but you can fuck my twink femboy ass if you wish.

>>76421311
>160 lbs
>femboy

My biggest surprise in dieting so far is finding out what a massive calorie bloat rice is, and for little return in terms of satiety. I just doesn't seem worth including during this cut.

>>76420634
Congrats for the solid 1 kg loss brother. I lost the battle this week but not the war.

I'm hungry.

>>76421339
Go for a walk and then have a snack.

>>76421320
Potatoes are the only carb worth eating in a cut.

>>76419982
Whatcha going to refeed on? Got a meal planned out yet?

>>76418966
>the grill marks is actually food remains from previous uses
ffs clean your oven

>>76421311
That >>76421313 wasn’t me but why are you calling me fat? You are probably a manlet.

>>76421345
>>76421320
When you think about it, sure rice has fewer calories but how much rice are you gonna eat for lunch? Not that much. Whilst with pire its gonna be the whole pot, like a kilogram of pire, at least me. Cause it tastes so good as opposed to rice. Think about it, billions of asians eat rice everyday and none of them are fat.

>>76421379
That's flavor.

Fatty Contest
KartveliGoliaty
141.1kg

Fatty Contest
KartveliGoliati
141.1kg

Fatty Contest
KartveliGolatte
141.1kg

>>76421488
>>76421480
Idiot

Fattycontest
Crisco
219.6

>>76421480
>started at 280lbs 2 years ago
>has only gained weight since
Do you not understand fatty Contest or something? Lose some weight you fat shit.

i love you guys

Fattycontest
Mizeria
142.7kg

>>76421539
I don't understand how you can be obese and not lose weight dieting.

Losing weight when just overweight? Yeah, can be hard.

Obese? You can just cut 1 snack+soda and lose tens of pounds.

>>76421277
maybe yes maybe not

>>76421406
I ate like 100g of rice and chicken with tomatoes for lunch and i didnt eat anything still and its 17:30. By this time if the side was mash i would eat all the chicken with sauce and all the mash, like 1kg of it and half a kilo of chicken.
That rice is bad for satiation is a misleading diversing meme. Rice is a cheatcode for weightloss
>>76421570
We love you, too

>>76421578
if you are obese you most likely have extremely unhealthy relationship with food (or maybe with alcohol too) heavy eating because you bored/sad or whatever
so cutting just one snack is "hard" for those ppl

Why even take part in the fatty Contest if you aren't going to try.

how long does it take water weight to drop off.
I am on the Dr. Now diet now, 1200 a day. My chest hurts from my blood pressure changing. I am down 5 pounds of water this week so far.

>>76421623
Accountability

>>76421646
Accountability that does nothing? Since the fatty Contest has multiple people who do weekly updates and have for years and haven't lost any weight? Wow great.

>>76419982
What's the point of this apps? Forgot how to count the days?

Got work for the next few days and I feel tired. Should I still push through and go to the gym or just wait till my day off?

Trying to add more variety to my diet, is Japanese curry with chicken thighs a good idea? Cauliflower rice?

>>76421277
Seems about right to me. Im about 165 and 1700 lets me lose weight.

>>76421659
>Accountability that does nothing
for some people.

Should I have my snack before or after lifting?

>>76421689
>snack
you shouldn't have one

>>76421673
as long as you hitting your calories and protein and feel satiated its good
chicken thighs are kind of high in fat so it might block you from eating other shit

>>76421704
I'm eating at maintenance while lifting, so shouldn't be a problem. Thighs are harder to fuck up than breasts.

>>76421699
why?

>>76421689
i usually don't eat anything before the gym im always afraid of shitting myself when bracing and going to toilets in public places is giving me anxiety
after lifting you should have a meal not a snack

>>76421713
why would you?

>>76421713
You are fat you don't need it

>>76421711
dunno 9-10 minutes at 200C in air fryer and 99% of the time my breasts come out delicious

>>76421689
Depends on what time you lift honestly. Jusf do it when it feels right and ideally get some carbs before you lift

>>76421699
Snacks can be ok, I usually have a danin fit and light Greek yogurt as a snack. 80 cals, tasty, and 12g protein.

>>76421725
>>76421723
Snack doesn't have to refer to a fucking donut, you animals.

How soon after eating can I go work out? Time's been rather tight lately and doing it 30 minutes after eating seems to be giving me mild nausea halfway through the workout. I've also bumped up the intensity of the exercise fairly significantly too so maybe it's not related to food.

>>76421770
snacks no matter how "healthy" are for fatties
they signify an inability to go extended periods of time without food
just like a fatty

Not having any tempting junk food in the house helps immensely. My cravings give up and leave me alone if there isn't anything to grab near me. Just throw away everything that tastes good, keep only the stuff that tastes okay.

>>76421771
>and doing it 30 minutes after eating seems to be giving me mild nausea
well then wait longer

>>76421404
>That >>76421313 (You) wasn’t me but why are you calling me fat? You are probably a manlet.
okay cutie you are slightly fat.

interesting, on fatty contest it has been almost 8 months and I have made no progress on my weight loss goal. On the other hand, I haven't regressed and got fatter.

Acetaminophen is better than ibuprofen for dealing with DOMS before lifting right?

>>76421873
if your muscles hurt you don't train them you stupid nigger

I had a Lunchable and it was probably one of the best things I’ve ever eaten. Only cost 3 dollars and was just 300 calories.

>>76421890
Even if it takes like a week for the pain to stop fully?

>>76421915
what do you mean a week?
how much do you eat?
how much do you sleep?
how new to training are you?

>>76421873
>fucking up your liver over DOMS
ngmi

>>76421782
mental illness grim

>>76421782
I don't go in for meme diets like that. cico and get your ass moving, buster.

>>76421873
ruin your liver
vs
ruin your stomach
pick your poison

>>76421945
>meme diets like that.
like eating meals at set times?
yeah quite the meme

>>76421899
childhood feels so comfy

>>76421873
just deal with it instead of doing this>>76421949

>>76421953
This is like when you're cutting back on your beer drinking but are stuck in a room with AA cultists.

>>76421497
kys
>>76421570
by eating too much, cretin

Im on a pretty large deficit and still losing 2 to 2.5lbs per week. Approaching "overweight" bmi.

Should I start to pivot towards a smaller deficit at some point? I am doing a lot of interval training but minimal weight lifting. I know I need to lift more, but I was planning on waiting until I got closer to my goal and could eat some more calories

>>76421203
I'll be happy at just , "not having diabetes"

>>76421899
>Lunchable
I never understood this
would it not be cheaper to just buy the crackers ham and cheese and make it yourself?

Why is my bf% 7% when i calculate male but 22% if i calculate female
Wtf

>>76421899
lmao peak fatty

>>76421997
>men and women are different

no fucking way

>>76421873
Go to the sauna. If you are screwed up from DOMs you aren't lifting for shit anyways. Have a good recovery day and talk to weird old men.

>>76421990
some people are willing to packaging and convince. It is "a lot" of work to find a zip lock bag and weird to carry 3 baggies. I am with you though, I would rather have the $2.50.

>>76421974
don't fuck with things that are working. You will need to lower eventually as all of us had to. RIP my 2500 TDEE.

>>76421923
My body has always healed weirdly slow. No vitamin D deficiency or Diabetes

1500 cals and 35k steps a day

I have severe insomnia but it's been mostly.ok, 5-6 hours

I haven't trained in 15 years and am early 30s.

I have ALL the muscular symptoms that come with being autistic.

I am genetically cursed and trying to fight it.

I wish I could go back to not knowing how many calories there are in booze.

>>76421925
Doesnt doms go away after a month usually?

Taking painkillers 2-3 times a month for a month won't hurt your liver.

>>76422096
>muscular symptoms that come with being autistic
the what now?

>>76419975
>>76419971
It says 0 calories on the label.

>>76422137
must be some weird FDA thing. Cucumbers have 24 calories / 100 grams.

>>76422113
I have hyptonia and poor coordination/motor skills. I shake and complex motions confuse my nervous system and can make me move in ways not intended. The last part usually isn't too bad, mostly just makes me unable to write legibly, or use proper amounts of strength for sensitive tasks.

The hypotonia is bad though, for example my mid 40s sedentary sister has more upper body strength than me, a man in his early 30s.

I overcame the fatness in my mind and went to the gym, and maintained my streak

>>76421990
It doesnt taste the same, but it probably is cheaper, yes

I am 32 and finally almost a normal sized human. And older woman in work (like much older, don't know exactly but she must be in her mid 50's) has been coming onto me in work and i'm like 90% sure she wants to sex me. Do i do it bros? It has been a long time for my former fat ass........

>tfw i will be (if everything goes well) 31 when i hit my goal weight
bros i should have had it 10 years ago

>>76422205
nope. If you think shape wear is bad for hiding the instragram models you haven't experienced the nightmare that is mid 50s. Things get shifty, not just the boobs. If you must do a check to make sure the skin on her arm matches the skin on her face.

t. 49 year old male.

>>76422219
Boo hoo you’re getting old just like the rest of us.

I got zero sugar drink against
I know I should just stick to water

>>76422233
Its a legit tragedy, why didn't we do this when we were 15?

Fatty Contest
ClandestineCalamity
88.0kg (194.0lbs)

According to my 4-point electrical impedance scale (Omron KaradaScan BF511):
Bodyfat: 26.2% (23.1kg)
Muscle: 35.2% (31.0kg)
Visceral fat level: 11
Fat-free mass: 64.9
BMI: 27.8
FFMI: 20.5

Fellow /fat/ bros and Obesties, they told us not to take creatine because "it makes you gain weight".

I'm here to tell you those people are fucking retarded. Yea, creatine makes you gain "weight" and hold water, but it goes IN YOUR MUSCLES. I've been on 10g/day for ~1 week. Went to gym today, my tits are huge. I feel like I could nurse a baby elephant. My arms are blown up like gazan children. My shoulders stand proud like hispanic mulatto that graduated with a 3.2 in International Relations from a shitty state school. I look so much better. Trust me bros, get some creatine.

>>76422246
>According to my 4-point electrical impedance scale
Might as well consult the stars.

>>76422023
Men and women are the same you misogynist.
Now stop reading my post you creep.

>>76422251
I actually love my 4-point electrical impedance scale (Omron KradaScan BF511).

I just used it this morning. It told me it sees double chocolate niggers and autism in my future.

>>76422259

>>76422248
This. It’ll stall your progress in terms of total weight but it’s not adding fat so it doesn’t matter. There’s no reason not to creatine max, just accept weight loss progress will plateau for a while.

Do you ever find that eating actually makes you hungrier? I had greek yogurt just now and I’m wondering if I would have been better off eating nothing. Got my appetite up without putting her back down I guess.

>>76422251
people have been consulting the stars for thousands of yearsw

33 and never been as thin as now, except when underage
Everything I lived through has led me to where I am now and I have no regrets.
Except it's a fucking wasteland, I have no intimacy, no closeness, permanent unvaxxed-rabbit poise, people bore me, I'm combatively antisocial. Losing weight to this point has helped me but I can't even see how much. And I'd still never, ever go back

>>76422286
yes, that's why fasting works.

>>76422286
Insulin spikes follow eating lots of sugar. Certain Greek yogurts put way too much sugar in so check to make sure you’re not eating one of those. Protein rich foods shouldn’t be causing insulin spikes.

Everyone stop posting blackpill shit. Your fat is not why your life sucks this thread is just for fat loss.

>>76422294
It sounds like you've embraced your nature and improved.

>>76422296
do insulin spikes make you hungry? i thought the feedback was one-way

>>76422294
Same. Even the age

>>76422246
nobody likes the digital scales. I love mine, but unless you are using the same model the numbers are only good for personal trend tracking. One day I'll get a dexa, in the meantime the numbers are trash.

For comparison:
110.2 kg (243 lbs)
24kg fat - 21.7%
82kg muscle - 35.8% skeletal muscle
87.5kg fat-free body weight
Visceral Fat - 24.5
BMI - 36.1
Last weeks volume at the gym 48K kg (107K lbs). I did a bunch of bodyweight stuff so that is a little lower than it should be. I fucking hate lunges.

The bf% matches my old scale, I did compare the scales for two weeks.

>>76422306
>Hurr durr my life isn’t even half over and now it’s over because I’m thin now
Y’all are a bunch of faggots

>>76422243
Do you want a /pol/ post about the state of the world? Because that's how you get a /pol/ post about the state of the world.

>>76422286
>Do you ever find that eating actually makes you hungrier?
pretty common

>I’m wondering if I would have been better off eating nothing
nope. Your body might burn carbs instead of fat. It doesn't matter since your carbs will be replaced with fat when you run out of carbs. You might see the slightest of positive outcomes since your body is stressed.

weight dropped feel good man

>>76422336
What I meant was would I feel fuller had I not eaten the yogurt.

>>76422317
>110kg
>21% bf
peak delusion lmao

>>76422294
31 and I have completely lost interest in people who aren’t in my family. I’ve had friends and relationships before, so to not want them anymore is shocking to me. I wonder if my old self will come back once I stop cutting or if I really just am a cynic.

>>76422372
How fucking dumb are you? Holy fuck. The pure level of stupid, know what, fuck this thread, I am going to the gym.

why do I only look good in front of a mirror

>>76422294
HOW do we make friends in our 30s bro? I can;'t figure it out

>>76422382
Join a shooting club/local militia/death squad.

>look in the mirror
>even though i've lost a ton of weight and look way better I still feel fat

NEXT
>>76422426 >>76422426 >>76422426 >>76422426

>>76422382
Hobbies are nice. If you're a giant nerd like me, a D&D table for example, you're bound to meet new people that share similar interests. Same for local Facebook groups, I used to play League a few years ago, I've one of my best friends to this day in a League group after playing some matches together and going to a con. I dunno what hobbies you old people like, probably not League, although there's a bunch of old D&D players. Also MTG, whenever I go to a FNM I'd say 9/10 players are twice my age so if you're into expensive cardboard you'll find a bunch of boomers that share your passion in a store(and refuse to play anything that's not Commander, don't even waste your time making a deck for any other format, if your store is small you'll never meet the tournament requirement cause people prefer to play Commander all day long ;( ).

Coworkers if you're lucky and there's someone tolerable there. Dating apps unironically, but people will disagree cause they go there with a weird mindset. Even just going to the gym on a fixed schedule, you'll meet the some people fairly regularly, although for me it is hard to strike a conversation since I don't want to bother them.

>>76422317
>unless you are using the same model the numbers are only good for personal trend tracking
yeah which is why I included the model in my template

>>76422251
All I can say is that the values it gives me make perfect sense for my body.

Fatty Contest
The O
178.5

Fatty Contest
ChubbyTree
170.8 lbs