>Who is /fat/ for?
For surfing slobs 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: >>76418781

EAT LESS FOOD

>30
>fat (hopefully not for much longer though)
>No friends
>No social life
>Just wagie 5 days a week and stay inside on weekends
>Feel no purpose or direction in life
Anyone else know this feel?

Fatty Contest
ChubbyTree
170.8 lbs

>>76422459
>35
>lower end skinnyfat, working on muscle
>1 irl friend, online friends
>social life just eating out and hanging with 1 friend and that's only on occasion
>Living on wagie level income, about to go back to school
>Getting my life together is my purpose right now, but it can be hard at times

Similar feels

>>76422426 (OP)
pro tip: if you're experiencing diarrhea after fasting, it's because you're eating too quickly and too much. eat slowly, and eat less. basically, half of what a normal meal would be for you to start. after some time has passed and you still want more then you can do it.

>>76422459
>30
>Fat, need to lose 20kg to be considered overweight
>2 friends
>No online friends, just some buddies
>Neet
>Not struggling with purpose or direction, just dont have any energy to get shit done
Could be worse i guess

sirs how do i structure my lifting while going from obese to normal?
currently doing a SS-like with few accessories, as I am (still) progressing the lifts I feel like I am nearby hitting a wall o being able to progress from workout to workout
what to do after?

>skinnyfat, have lost almost all fat everywhere except belly, and little on my thighs
>Look at and grab stomach after like a week of ignoring it
>looks and feels smaller, protrudes less than inch
It's all coming together.

3 weeks off work, i'm going to get into the best routine of my life.

>>76422596
I wouldn't overmuch worry about making much progress in the gym when losing all the weight. If you really start to feel exhausted all day and not making any gains at all (and you've already been losing weight for at least 2 months), then I'd do a week or two at maintenance cals and then back down to deficit.

I have a 21.5 bmi and am at several hundred calorie deficit everyday. How long do I need to keep this up until I’m 10% body fat?

>>76422777
You stop now and gain muscle, retard.

>>76422596
SS is a bulking program. Don’t expect the gains it promises while cutting. If you’re new you’ll still progress in strength, but don’t compare yourself to new lifters who are bulking on the same program. If you’re bored with SS switch to another program.

>>76422655
How’d you do it?

>>76422789
This is not even me dieting I just have small apettite. Also can’t go to the gym because of reasons . I do push ups and squats 10-12 at a time though like everyday.

>>76422790
can you get shredded on SS? My progress is slow on a deficit

>>76422813
Go to the gym

>>76422841
Controversial question. The most common answer is no, you will not get a physique you’ll want on SS alone. You should do SS to build a base of strength, then switch to an aesthetics program.

Isn't SS the absolute worst program for a fatty?
Just do PPL and skip the leg day until your upper body catches up to your fatso-bearing legs.

>>76422884
>You should do SS to build a base of strength
How do I know when I have a good base of strength?

and any aesthetic programs examples?

>>76422977
>Just do PPL and skip the leg day until your upper body catches up to your fatso-bearing legs.
usually for fatties it's skinny legs and a shit ton of gut weight

I would keep the leg day

okay from my research it looks like intensity > volume to keep muscles and strength during a cut
i guess i will keep with SS once I stall on lifts I will swap to 3x3 and keep doing that 1 times a week for each major lift and sprinkle around some accessory / isolation work to keep things interesting and fresh

>>76422841

I agree with >>76422977

Starting Strength is honestly for faggots imo. I'm /fat/ now, but I used to be jacked and near six pack. The best I ever looked was exactly as was said, push pull legs, but skip legs until it will actually make you look better to have bigger legs.

For reps as well, 3x5 is crap. I'd say go for way more hypertrophy, even if it means very light weights. Sets of 8-12 is often recommended.

For the past week I've actually been trying an autistic program of my own invention. Super light weights and done continuously for 5 minutes with minimal rests as needed. With rest times between exercises I can do 10-12 exercises this way in an 60-75 minute gym session. I literally did ~100 bicep curls with 5lb dumbells today, for example.

>>76422977
fatty and no weight training experience can definitely do SS and get stronger and grow some muscles for a while you will just stall a lot sooner than if you were on a bulk

>>76423016
What the hell kinda fatties are you finding with skinny legs and a big gut? Maybe 55 year old tension gut disney dads. Thunder thighs and cantilevered double double ass cheeks are generally the norm with the tubby folk.

Is there any merit to eating at maintenance level for a week, before dropping your calories low? (Still resistance training and doing cardio)
Diet hasn't been mentally draining or anything like that, but I keep hearing/reading about 'crashing your metabolism' by being too low for too long.

>>76423067
people who were obese for a majority of their life that decide to get in shape have been doing legs their whole lives. they have a lot of muscle their already

>>76422426 (OP)
slightly sick the past couple of days, and I weighed 3 fewer pounds this morning than I did earlier in the week...

>>76423075
yes its generally recommended to do 1-2 weeks long diet breaks every 4-8 weeks once you have been dieting for a while (assuming you have no deadlines)
your body is weird and you will most likely continue to lose weight as you are on the maintenance

>>76423083
I have no deadline, I've been dieting for 5 weeks never exceeding 1900cal, though most days are 1700. Started at 242 and am now 223.
6ft tall my BMR based on how much I exercise is like 3000cal a day. My issue is I'm horribly stubborn and it can bite me in the ass.

>>76423051
>Starting Strength is honestly for faggots imo
what do you mean by that? I skipped the bulking part

You think minimal weights is the way to go as well? Some people would call that just cardio.

>>76423124
if you want to get shredded anon, it's mostly just diet.

As long as you lift you will have muscles that reveal themselves when you reach whatever weight your muscles mass shows. If it doesn't, just means your muscles are not big enough.

>>76423076
Most fatties have "good" calf muscles because that's the part used for everyday stuff like walking, but most of them have shit tier upper leg muscles. Also there is big difference between butterball that has been avg out 1k steps a day vs some with more active life. No fatties should not ignore legs. Same kind of logic that people had in 1st grade where people tough the fat kids = strong kid.

Mom said my face is looking thinner today

>finish work for a month
>immediately met with the crushing loneliness of my life and the reality I will spend the next month alone in my house
Well shit.....

>>76423109
Sorry, I meant my TDEE is around 3k.

>>76423011
SS is over when your linear gains run out. That’s when you’ve deloaded twice and you still can’t add extra weight to the bar every time you lift.

There’s not really a consensus on the best aesthetic programs. They tend to be splits with lots of accessories. Search around for different routines and find ones you’d actually enjoy doing.

i lost on the scale today hard work pays off wagmi

>>76423109
i think you mean TDEE, BMR is something like "how much calories do i need to just lay down in bed and not lose weight"
first of all i think your TDEE should be higher you are losing 3.8lb per week where in theory you should be losing around 2.4lb (assuming 3500calories per 1lbs of fat and eating 1800calories per day(so 1200cal deficit)) so going lower in calories might be bad
for the diet break from what I know you should be for more than 2+ months to start doing breaks

>>76422444
>>76422382
I met all my friends playing Final Fantasy XI. Some of those friendships have lasted 20+ years.

>>76423179
>SS is over when your linear gains run out
I'm on a deficit and to be frank. every few weeks I usually get more weight.

my lifts are not impressive but still improving.

between deloading do you keep adding in more weight until you fail?

>>76423188
yeah my mistake on the TDEE thing.
The TDEE is just what I plugged into the calcs based on my stats, it could be higher, might be ~3200 in actuality I guess.
Doesn't matter so far, I don't feel low energy, not taking super long to recover from lifting and my strength is progressing on lifts as well.

How do I try to force my friend to drop the retarded idea about the carnivore diet?
He's fat as shit, and decided that simple CICO + cycling is too good for him and how sneed oils are the reason he's obese. I don't think I can not even attempt to try and stop this madness.
A Miku for your troubles is attached.

is the fatty contest broken?

>>76423211
been working for me

I HATE BEING FAT. I HATE BEING ALIVE. I HATE BREATHING AIR.

>>76423207
you can't unless you start showing up with a pizza everyday and smashing it in front of him while loosing weight yourself while he is strugging eating chicken breast everyday

https://youtu.be/fyfp25zIB2o
bros its over

>>76423227
works in my belly

Fatty Contest
The O
178.5

Polar is telling me I'm overreaching again, but I think this time its due to the thermometer in my earbud getting fucked up and reading 107F.

>>76423198
You’re supposed to add more weight every workout in SS, not every few weeks. If you can’t do that and have deloaded twice, you should stop doing SS.

>>76423249
EVERY WORKOUT?

I did it maybe every week. shit

>>76423207
Carnivore isn’t bad it’s just a big waste of money and I don’t know how you shit with no fiber but otherwise it’s alright. He will learn

B-bros im too scared to weigh myself tomorrow....i've pigged out THREE times this week T_T im like 2-3 months away from looking like this god damn it!!!

>>76423258
I have really good genetics objectively and I never added weight every workout at any point in my life. I’m happy to be adding a rep every workout

>>76423265
>ve pigged out THREE times this week T_T
are you a femboy?

>>76423267
>I have really good genetics objectively and I never added weight every workout at any point in my life. I’m happy to be adding a rep every workout
That's what I usually do.

Rep increases over weights, weight when I get over 10

>>76423271
no just some skinny fat guy

>>76423258
nah adding weight every week is fine, unless you are doing some super turbo baby weight, SS has way too retardly fast progression anyway I would say that progression assumes you have a coach that looks over your every workout

>>76423279
>no just some skinny fat guy
can I grope your skinny fat tiddies?

>>76423283
>nah adding weight every week is fine, unless you are doing some super turbo baby weight
Yeah I am around bodyweight lifts and that is sorta difficult for me.

its been so hard to stick to my deficit after getting ditched by my friend, we used to talk for hours each day so i'd always be too occupied to go eat much but now that he's left i have so much freetime and i keep overeating :/ i feel like a loser

I’m at my highest weight in two years. I’m going to be extreme and only eat 1,100 calories worth of chicken daily and nothing else. I’ll see you guys in 3 months when I’m at my goal weight

>>76423321
go back and find him.

it begins.

>>76423323
Do you really think you'll stick to that. Why don't you try an actually sustainable diet and make it instead of a meme crash diet that'll fail. From your post I'm assuming you've tried this before and failed.

>was out all day busy and haven't eaten nothing
its 6pm im gonna devour the world

>>76423324
i know how to contact him, he just doesn’t want to be my friend anymore.

>>76423341
>i know how to contact him, he just doesn’t want to be my friend anymore.
beg him to be your friend.

tell him life is not worth it without him in your life.
then kiss him passionately and express your dearest love to him

>>76423341
go play mmos with 4chan and find another online friend

>>76423350
????

>>76423356
don't question mark me. you heard exactly what I told you.

>>76423321
unironically imo most important thing to dropping weight is getting a hobby

>last pair of jogging shorts w/ string has snapped
i hate these things so much. i need to look into other legwear

Hey Fatty Jr. (!FATJRxI8R.) the fatty contest is borked again

>>76423409
Your entry was so obese it broke the contest

>>76423409
The ultimate fatty was decided, no point in a contest now

Ok so I myself have experience with cutting and all so that's not the issue, but how do I make my wife lose weight? She's always been a bit chubby and I didn't mind so I never brought up wanting her to lose weight. Even when she gained more weight during pregnancy I didn't mind as I figured she'd shed it eventually but it's been a few months and she remains at the same weight. She doesn't seem to eat much more than she did before so I'm wondering if it could also be from stress of having to take care of the baby and all. Anyway I just want some advice on how to make her lose weight, most ideally stealthily because I don't want to tell her that I want her to lose weight after she just gave birth to our child.

>hungry
>work out to take my mind off it and burn more calories
>now I’m even more hungry
How could this happen to me?

>>76423454
How about cooking some healthy meals for the both of you?

>>76423454
>stealthily
This is some abusive shit. Seek help. I hope she leaves you for her own sake.

>>76423454
retard

>>76423321
for me it was the opposite.
used to eat so much garbage with my friend.

>>76423444
Who was the ultimate fatty?

>>76423468
shut up roastie

>>76423456
Have a nice satiating meal (of chicken and broccoli).

>>76423504
you pair that bad boy with anything or just rawdog it? looks like a lil rice would be perfect

>>76423504
That looks good. What else is in it?

>>76423503
Cope schizo

>>76423124
I mean that Starting Strength gives you big booty ass cheeks and thighs and you don't look hawt on it. I did it when I started out and got mediocre results. When I switched to more hypertrophy style I had better results. Everyone with big titties and arms I know doesn't do starting strength. Ofc, this is totally anecdotal, so that's what I mean by it's for faggots imo.

On minimal weights, I'm just testing them out now because if it works I'll much prefer it for my personal situation, I wouldn't recommend it as something that's effective, I have no idea if it is or isn't. People can call it cardio or dick cheese or ass munch supreme for all I care. If it makes my titties big and my arms swole then it's a winner in my book. What I would actually recommend to someone is sets of 8-12, which is what my body builder/trainer friend recommended to me. For an 8-12 set, the 12th rep should be almost impossible, so that determines your weight. If you can bang out twelve you increase, if you're never getting over 8 you decrease. You certainly don't need to lift crazy heavy 1 rep maxes or whatever to get very good results, that much is proven from studies and Jeff Niggard and Dyke Israeltel and other such characters.

>>76423504
That looks good. What else is in it?

>>76423509
Sir, this is the /fat/ thread. No rice allowed here.

>>76423562
*Punches you*

>>76423454
Stab her with ozempic when she's sleeping. Slip ephedrine into her morning coffee for that sweet EC stack gains. Sew sand into the bottom lining of her purse and soles of her shoes. Tell her stories about how the baby was crying until you took it for a walk in the park and proceed to make it cry all the time. Cut any household flour with small amounts of saw dust. Tell her to get on the pill again and switch it with low doses of Anavar. Keep hinting about how much she's changed recently and start posting pics of her when she was younger and thinner all around the house, especially near the baby and photoshop her younger self into baby pics.

>>76423227
I literally saw this, guy is so retarded. Bomb calorimeter is not the way calories have been counted for years. It overestimates calorie counts because it assumes human digestion is a combustion furnace.

Modern calorie counts are determined by counting macronutrients, and sometimes they also add a coefficient because different sources of macronutrients can be more or less digestible than others.

Literally can just ask chatgpt. Nigger is retarded.

>>76423566
> Calls you a nigger.

Nigger.

>>76423454
She's not going to lose weight eating maintenance calories
She has to actively eat less

>>76423454
If she's breast feeding it should come off naturally.

She is breast feeding, right?

You didn't fall for the Jewish formula scam did you?

>>76423509
>>76423525
>>76423556
1 chicken breast
1 head of broccoli
1 cup of marinara sauce (I use raos)
2 cups bone broth
Optional add ins: garlic cloves, collagen peptides, red pepper flakes

First I start off my sautéeing the garlic until its got some color, then I add the marinara and broth, turn it up to medium heat and let it simmer and thicken then I get to work on the chicken and broccoli. I put the chicken and broccoli in the oven in airfry mode at 450F, when cooked I sliced the chicken and added it to the thickened sauce in the pan. I also like how it comes out when I add the broccoli directly to the sauce and cook it in the thickening marinara. Depends if you want the sauce extra thick or the broccoli crisp and crunchy. I like both, I might experiment with cooking half the broccoli each way to get both at once.

Fatty Contest
Makimas Footstool
127.85kg
181cm

Well, I think some loose skin is finally starting to develop after losing 102 pounds.

I still got 14 pounds to go til my goal, I was doing a heavy cut but I might slow down to 1lb a week now to hopefully reduce potential loose skin.

What do you think /fat/? Is there some showing? Is it small enough to fill in with muscle if so?

>>76423467
Yeah we alternate cooking since I work but we try to eat healthy meaning little processed foods and we also try avoiding seed oils.
>>76423468
Cope. I'm trying to not hurt her feelings while making her more healthy at the same time.
>>76423574
I know you're joking but this kind of negative manipulation is what I want to avoid.
>>76423597
I know mate but I figured she's eating at maintenance for what was her original weight pretty much plus she's breastfeeding at that so at least some weight loss should've occured.
>>76423608
Of course she is mate, I wouldn't let my baby touch any of that fake stuff.

>>76423646
Lookin good brah. some muscle will tighen that right up

>>76423655
That's good to hear, wondering if I should keep cutting for a bit or recomp now.

I think I'd like to hit 159 before recomping just for the ability to say I'm in the 150s.

>>76423646
You'll probable feel and look better if you lost the remaining fat. Just focus on getting over 150g of protein.

>>76423661
If you wanted to recomp you should have been lifting while losing the weight.
You just went from obese to skinnyfat

>>76423617
That’s a lot of calories. How many meals do you get out of it?

>>76423686
Just keep lifting at a deficit then, ok.

>>76423714
I did not have the willpower at the time honestly. These 7-8 months have helped me forge a stronger will I didnt have when I started.

Just wanna do what's best for me right now.

>>76423734
1, I do omad

is it normal for 0 sugar/cal drinks to make you shit like a pig

>>76423761
no

>>76423739
I made your dish with bertollis vodka sauce tonight. It was the same calories. Pretty good

>>76423767
aw fuck

>>76423646
You're looking amazing already bro, congrats, keep it up!

>>76423207
I think the thing you can't stress enough to him is that all that matters is CICO. Like really hammer it into him that it doesn't matter if he eats 2500 calories of KETO or 2500 calories of carnivore or whatever sicko diet he wants to follow, he will lose weight, but the opposite is true, if he's eating 4000 calories of carnivore he will gain weight. As long as he understands that it's all good.
Besides he's also a fatty, anything he does will lose weight, even just cutting sodas and sheet. I'd just wait like 1 or 2 months, if bro likes the diet then honestly let him have it, otherwise he will drop it naturally.

>>76423738
7-8 months to lose 100lbs?

>>76423774
Yes, I walk an absolutely stupid amount everyday while eating 1500 cal a day. My neighbor also has a very steep incline I walk.

35k steps everyday right now, my diet/walking started on December 5th and I went from 266 to 164 right now.

Am 5'10

what do you guys use to count steps?

>>76423780
am 6'0 and have like 40 left to lose (started last month at 242)
Doing resistance training 4 days a week + 10k steps a day with a similar deficit (1500-1900 a day, usually 1700)
Gives me a bit of hope that I'll be done before christmas.

>>76423795
Bet you will anon.

I hope by the end of the year to have some decent strength gains and be able to take off my shirt and for the average person to think "Eh, not bad".

>>76423805
I'm still pretty damn fat now, but the lifting I've done over the last month I can see it in my shoulders and arms.

>>76423355
Does 4chun play mmos? Where?

>>76423812
vg and vm. take your pick

>>76423454
If she gets comfortable being fat it will never come off.

>>76423792
My digivice

>>76423769
Calories vary since the chicken breast and broccoli are different sizes everyday. Ive seen it range from 900 on the low end to 1500 on the high end, usually averages out to about 1200, I have a cup of whole milk with some protein powder on the side on days its especially low or if im not hitting my protein goals. Sometimes have some frozen greek yogurt and frozen berries too. I mix protein powder into the yogurt before freezing comes out sorta like ice cream. Makes a nice treat on days where I have the calories to spare. I try to stay below 1600 for the day, usually I'm at about 1400 most days.

if i'm already over my daily protein my 20g should i avoid eating more? i wanted to cook a hamburger

Is it possible to escape the skinny fat fate if you are losing weight but not working out? like if you lose a lot of weight.

>>76423490
JustMeatFishSaltButterAndEggs

>>76423921
Yes but it will take longer and you'll still look terrible

>>76423921
Best you'll end up with is Auschwitzmode if you do that. You've got to either lift, exercise regularly, or play a sport if you want to look good. If you just keep cutting while sedentary you'll go from skinnyfat to victim and still look like shit.

>>76423919
Why tf are you worried about too much protein?

>>76423932
im not looking to go as far as auschwitzmode but my goals are to be fairly thin, my bmi is already at the 18s but since i dont do any workouts i look like shit
i think i just have bad genetics

>>76423933
i assumed there was diminishing returns

I'm excited. My fellow fat bro moved in next door so we've been building a gym in his garage, just a bench, shitty dumbells and a heavy bag so far. Well an other buddy just reached out and it turns out he has a gold mine stashed away in his house. Bars, plates out the ass, all kinds of good shit. He's going to bring it all down to the garage so he has people to workout with.
I'm already locked into my cut, daily walks and 3 times a week dumbell work. Things are progressing fast.

stuck to my diet this week and lost 3lbs, it really is this easy

>>76424023
what was the diet?

>>76424023
same

When does the insatiable desire to eat sweets and milk that hits between 8pm-midnight go away?

I'm on week 3 and down 10 lbs but still I want to consume like 13 pans of brownies right now

How many are you have been on /fat/ for years and are still fat

>>76424037
Been here for a month.

U ppl need to start posting progress pics

>>76424027
oats with berries
chicken breast, baked potato, random mixed veg
fruit snack, usually banana or apple
beef or chicken with rice and again random veg
3-4 litres of water
500 calories below maintenance

>>76423952
Even thin people have muscle. You have to be on a hypertrophy program and eat a ton of protein for years to look muscular.

>>76424023
I dont think its easy but it shouldnt be hard either

>>76424023
It's simple but not easy

fuuuuuck sweet potatoes are so yummy *slaps belly*

>>76424080
ok fat

Got some leftover hotdogs the other day. Every time I eat one I get the urge to binge the entire bag. Wtf are they putting into these.

>>76424080
sweet potatoes are one of the only foods I find too disgusting to eat. Them and baked beans. I really just hate sweet foods that arent a dessert.

Replaced rice with mashed potatoes on my cut and its going better cause the food tastes better. Still in a good deficit.

Just had a high-protein meal. WAGMI

>>76422459
IKTF bro. Losing weight was a fun challenge, but its highlighted how lacking every other aspect of my life really is. Not really sure what the answer is to all of this. Just need to find something you enjoy and try make the most of it.

>>76424148
The answer is drinkin. Once I started going out every weekend I started to make drinking buddies and get laid occasionally.

>>76423162
I remember getting these good comments after loosing about 50lbs, felt good. Then after another 50lbs I got the 'you eyes are starting to look sunken, anon' and I felt bad and ended up putting weight back on. I still had 20lbs to until I reached my goal weight, now that feels like forever away

>>76423190
I cant even bring myself to turn on voice chat when gaming, I just pretend like I dont have a mic. Its tough bros

>>76423241
>thermometer in earbud
What is this? And what is the polar system like in general? Was thinking about a polar watch over say a garmin.

300 calories to go for my minimum. Fucked up my protein, but I am taking the easy day. Saw my favorite gym girl and chatted for a bit. New PR for skullcrushers and weighted back extension. My day started as shit, but it turn out alright. A piece of toast and protein shake seems like a great way to end the day.

>>76423919
without pre-existing kidney issues there is no problem with too much protein. Your body will just inefficiently turn in into energy

>>76424037
>years
no
>still fat
yes

For sure there is a ton of LARP about. That is why >>76424049 doesn't happen. Also, people are dicks.

I was pleasantly surprised I managed to stay under my goal while not feeling hungry yesterday. Then I realized the settings on my app got fucked up so the goal was at maintenance. I guess I'll just take it as a sign that my appetite shrunk a bit.

>>76424031
It was week 2 or 3 for me. That was my first rule when I started. I eventually started having 100g of cottage cheese and pinapple after dinner which seemed to kill cravings for much else.

>>76424161
https://www.sennheiser-hearing.com/en-US/p/momentum-sport/

I dont really have a basis for comparison but for my walks I got an earbud with a heartrate monitor and temperate sensor, figured instead of buying earbuds, a watch, and a monitor separately id just get these and get all three at once and an earbud is a lot less gear than wearing a watch or a cheststrap. They've served that purpose fine, except now the temperate sensor borked and now its reading 107F all the time.

Not sure what to do with them desu, get something else, live with the sensor being fucked, send for repairs and spend who knows how long waiting for them back. I think they're still under warranty but I use them literally everyday. Maybe I should get a watch or cheststrap now. I dunno. They worked for just keeping track of my HR and temp until they didn't. The ap is fine I guess and it links up with cronometer so thats all I wanted it to do.

Your works are only good for leading the only One's work that save sinners like you and me: Christ Jesus (1 Timothy 2:5)
>Romans 4:5-6
"But to him that worketh not, but believeth on HIM (not it, a tradition/church/group of men) that justifieth the ungodly, his faith is counted for righteousness. Even as David also describeth the blessedness of the man, unto whom God imputeth righteousness WITHOUT WORKS"

As I finish losing the last few pounds I treated myself to a few new outfits and shoes. first ive bought in a year. feelsgoodman.

>>76424193
*leading to

>>76424151
Yeah, Ive done this before, you might be on to something. Was actually probably the best time of my life. So many adventures and interesting people were met along the way. I just didnt give a fuck and said yes to everything. Now, I am the total opposite of this.

>>76424192
I had sennheiser earbuds in the past and they were a pain in the ass. I much prefer my sony ones. The sennheiser headphones tho are solid.

>>76424049
Careful what you wish for.

I regret the fact I didnt take a before picture. I was too ashamed of my body and appearance that I actively avoided all cameras for the last ~17 years, as I lived as an obese shut-in. The only other photo I have of myself is my highschool graduation pic from when I was 18.

Ive got a ton of loose skin, I was class III for the better part of two decades, we'll see how much it tightens up on its own in the coming year, but im not expecting miracles.

I'm finally in "healthy weight" territory but I'm still fat and look fat and im suitably disgusted by my body. I'll try losing another 20lbs and see if that empties out the hanging loose skin sacks or not.

>>76424209
If this is all I have to look forward to I don't really see the point in putting myself through the effort of losing weight. Why would I try hard and make all this effort just to wind up miserable and disgusted with myself STILL?

My head hurts so much I think I'm gonna faint. Fasting all the way from Dinner to Breakfast is impossible.

>>76424209
God have mercy on your soul, anon

>>76424212
I'm 35 and was class III for 17 years, if you're younger it might not be so bad. According to the link in the OP these are the primary factors.

>Generally speaking if it damages the collagen in your skin, it's bad for you. >Here're the factors you can't change anymore or can only change barely:
>Your age plays a role
35
>Your general genetics and skin health
>How quickly you earned the weight
Was fat since elementary school, lost weight in highschool, got down to about 150 with little to no loose skin, ballooned to class III once I graduated.
>How long you have held the additional weight
17 years
>It's likely to be worse if you had weight loss surgery
No surgery
>The amount of weight lost
150+ lbs
>How much sunlight you have been exposed to in the past
As close to zero as possible, complete shut-in.
>Having been a smoker
Never smoked

For mitigate efforts as the lost weight I did strength training, took collagen supplements, vitamin C, Omega 3, stayed hydrated, continued to stay out of the sun, ect all the stuff recommended. Not sure how much if any it helped.

>Skin retracting and going back to (more) normal takes time. Despite seeing the claim that loosing skin too quickly can cause more loose skin I have not been able to find any studies supporting this. That being said, loosing weight very quickly means the skin had less time to do its work. Obviously a person that lost some weight over some time looks better (as in has less loose skin) than a person that lost the same amount of weight over half the time, which is what I assume caused the saying. If you have any proof one way or the other, feel free to suggest it, it's greatly appreciated.
Well I just got out of 'overweight' so start the clock now and we'll see in a year if its any better.

>>76424234
I'm 34 years old and 500+lbs so I'm just going to assume it's over for me.

>>76424239
theres no time limit for losing weight

>>76424212
You might not look that bad, and you can always get skin tightening surgery later. In the meantime, you will look better in a shirt, have more energy, have better sleep, and less risk of dying a slow and painful death when you get older. Just suck it up and accept your punishment for your gluttony.

>>76424239
Your genetics might be far better than mine. You never know. I seem to be the worst case scenario for loose skin but I still feel a lot better than I did when I was 150+ lbs heavier. I'm not sure how fat I was, I didn't own a scale until I had already lost a substantial amount of weight and avoided weighing myself for years.

I'd say its worth it if just for your health, stuff like getting out of bed in the morning, climbing out a pool, sitting down and standing up, and general activities are all much easier now, I wonder why I was fine struggling with all that extra weight all those years now.

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=chX2ZpvS02s

>>76424260
Forgot the pic.

>>76424209
Jesus christ

>>76424209
Id really just go for the surgery asap. Its not gonna tighten up.

>hour 40 of fasting
>desire to eat anything at all even stronger
Just 8 more hours or so...

>>76424275
Haven't even seen a doctor yet, got an appointment for the 22 next month for a physical, first one I've had since I was 18. I'm not sure I want to rush into surgery and its not like I have a ton of money to throw around on stuff like that. I'm expecting it to cost a small fortune. I have time to wait not like I have a deadline, and I'm curious and want to see what it does (if anything) in a year if I keep working out, taking the supps, ect. If its still just as bad come next July I guess I'll consider it. Going to exhaust my other options first, surgery is kinda extreme.

>>76424294
shouldnt ur insurance cover loose skin removal surgeries?

>>76424294
Your situation is extreme and its not gonna fix itself. Atleast stop buying supplements and ave fore the surgery. Im not trying to be rude, I just dont want you to suffer with this longer than necessary.

>>76424209
Damn that looks wild, I can't even tell the body fat anymore
Would 100% lean out to the max though so good that you're still losing weight, its gonna make surgery cheaper

>>76424300
>shouldnt ur insurance
Unpaid caregiver, no insurance. My mom and brother are both disabled and need near 24/7 care, one of the reasons I decided to lose the weight was I threw my back out lifting my brother out of the tub one night. Really highlighted how much they depend on me and how bad I was taking care of my own health. They both get disability and I kinda just live off some of that, they're both covered due to their disability and I drive then to all their appointments but I dont get anything like for myself. They're fucked without me to take care of them so it was pretty stupid to let myself get that overweight while not doing a minimum to look after my own health. I'm paying out of pocket to see a doctor for myself.

>>76424308
I could take the supplements for something like 80 years for the price of a tummy tuck. Comparatively speaking its really not much. And yeah im just curious to see what happens in a year. I still feel fat in those hanging sacks I've still got weight to lose and I've got nothing better to do with my time.

>>76424252
huh, normally they hold up the fat parts with literal meat hooks embedded directly in the fat but maybe that's just for surgery and not dead fatties.

>>76424209
Do 48 hour fasts for a couple months

>>76424334
thats tough, srry man. the vast majority of ppl couldnt do what you do, im sure ur brother and mother appreciate all that you do for them.

>>76424356
I did some fasting early on before I was logging calories or weighing myself. It was the first thing I tried when I started losing weight actually. I fasted Monday through Friday and ate an entire rotisserie chicken, half a pound of potato wedges, an entire bag of frozen veggies, and a fruit smoothie on Saturday and Sunday. Must have been like 4000+kcals or something, but it was working and I went down a few belt loops like that. Did that for like a month or two. Then I got serious found this general, ordered a scale, got myself a smart phone (never had one before since I was a shut-in and didnt think I needed one) started logging my weight/calories, joined the fatty contest, ect. And haven't intentionally done any fasting since, so I might try it again at some point.

>>76424365
They tell me as much all the time. When my dad was still alive he did too.

>>76424394
it can help induce autophagy more than a normal deficit so it might be helpful for the loose skin

>>76424400
Yeah I've heard the claim im just not sure how much its going to help. When I was fasting I didnt notice it doing anything for the loose skin but it was certainly tanking my mood. I'm not entirely opposed to trying it again at some point, its just another variable and I'm kinda interested to see if I keep doing what im doing for a few months if it gets any better on its own. If it doesnt it might be something I try out.

Fatty Contest
Name: relapsedtard
Weight: 85.7 kg

Finally went back to running again and surprised at how fast my body could re-adapt.
At the same time, I've finally given up on inviting others to run with me. "Oh I can't run that long" they would say, as if everyone did not start that way and they are just unwilling to put in the damn effort; just admit that you don't want to and we could have saved so much time.
I've also installed an app to block all delivery services, so even if I have a hankering I would have to figure out a way to actually get food rather than just go on a website.
Lastly, my bench is still not back to when I stopped exercising, but it's getting close. A bit frustrating how it's still not back, but I'll just have to keep going.

>>76424209
What was your starting weight how much did you lose and how fast?

>>76424466
I read a tip from someone who said an easy way to stop yourself from using delivery services is to uninstall the app and delete your account every time you order from them. That way, youll have to reinstall the app, sign up, verify your phone number and email etc. which becomes incredibly inconvenient.

Fatty Contest
TheThrongler
62kg

Fatty contest broken again?

Can someone figure out where my math is wrong. I've been losing weight quite substantially over the last 6 months, only started weighing myself in april. No ozempic, main thing was that i've stopped drinking alcohol, and started being more active + calorie counting.

I'm 23, 178cm (5 ft 10), currently 101.3kg (223.5lbs) as of today. I calculated my TDEE at 2800 kcals since i walk around 9000 steps a day and do some resistance training. I eat 1700-1800 kcals a day which should lead to a 1kg loss per week, but in reality I'm losing up to 1.7kg a week consistently. I'm only eating home cooking meals for dinner where i count the calories to be -+100 kcals of 1100 and get pre made meals from a company called mymusclechef which are around 600kcals a meal, and a pack of beef jerky which is around 100-150kcals.

Is my TDEE calculation off or is the food off?

Date Weight Weekly loss
20/04/25 122.5
27/04/25 121.5 1
4/05/25 119.9 1.6
11/05/25 117.7 2.2
18/05/25 116.3 1.4
25/05/25 115.2 1.1
1/06/25 114.05 1.15
8/06/25 112.6 1.45
15/06/25 111.1 1.5
22/06/25 109.5 1.6
29/06/25 107.9 1.6
6/07/25 106.2 1.7
13/07/25 104.5 1.7
20/07/25 102.8 1.7

>ate twice my daily calorie limit today
>4500 calories
>still hungry

>>76424610
What did you eat? A trick I find to get a full stomach is high volume low calorie food + sparkling water.

I'm 32, still got time to reach my prime.
hahahahaha

>>76424615
sparkling water?

>>76424594
NEA can account for hundreds of kcals even during ostensibly "sedentary" work, especially if you're a twitchy, fidgety ADHD spastic.

>>76424615
i'm not worried. i needed those calories. here's what i ate-

breakfast-
>french bread with olive oil
2nd breakfast-
>shredded wheat with skim milk
lunch-
>the rest of the carton of skim milk
>roll of crackers with artichoke dip
>1/2 a loaf of jalapeno cornbread
dinner-
>2 mexican chocolate pudding cups with cinnamon
>2 rockstar energy drinks
>1/2 loaf jalapeno cornbread
>1 red potato
dessert-
>dark chocolate

it was all high-calorie energy dense food, which was good because i've been hyperactive lately and burning tons of calories. my metabolism is through the roof and even if i put on a little weight today, it will be mostly muscle. i have been sore for days. i've had a lot of protein every day this week except for today. what i really need is a bunch of sleep and a big hamburger.

it is weird that i'm still hungry though. i thought the chocolate bar would satisfy me.

>>76424594
I followed one anon's advice and got myself a heart monitor from Polar. That is the best way to know the exact amount of calories you burn in a day.

I’m tired, boss.

>>76424671
work will set you free

>>76424628
ohhh shit i literally always have a bouncing leg, like all day, and i constantly fidget. could that literally be using 500 calories a day?

>>76424650
Yes i've been thinking of buying a smart watch with a heartrate monitor, i found a decently cheap one thats fairly stylish so ill give it a go, thanks.

>>76424671
Good. Now push through it until you wont feel anything anymore.

>>76424686
Dont go with a watch. Go with a chest strap instead. They are much more accurate.

>>76424549
i should have clarified; i already uninstalled the apps, but ive also installed a blocker that blocks access to such delivery sites on my browsers
cold turkey i think is what its called

>>76424626
Yes, it releases gas and expands in your stomach making you feel full. Also typically mineral water contains some electrolytes too which is a bonus.

>>76424641
Not sure if this is a shitpost, but if you are losing weight, you don't need those extra calories even if you were hyperactive and burning calories, they will just eat into your gains.

Can I ask how much you weigh? seems like you may have either a stretched stomach or an eating disorder since I could eat just your breakfast and lunch and feel completely stuffed.

>>76424641
>it is weird that i'm still hungry
other than the milk you've been eating nothing but garbage, your body is crying out for nutrients.

Being lean is too addicting, I can't stop taking pictures of myself, can I actually maintain 12% bf all year?

>>76424714
Go away skinny fag

>>76424718
I don't ever wanna get fat again, food doesn't taste better than this, that feeling of making it is just too strong

neophytes are always the most insufferable

>>76424714
You can maintain your boyfriend for more than 12%.

WAGMI
a reminder for you guys

Fatty Contest
TheObeseBrit
207lbs

>>76424714
post some progress pics faggot

>>76424751
Fuck you nigga I won't

>>76424738
>>76424718
>>76424754
>>76424751
From 180 to 130lbs, lifting for almost 3 years now

>>76424778
Looking good

>>76424037
I've been on here years ago for about a year, then I had some life troubles and bloated back up. Then I've slowly worked back down part of the way. Now I'm here again to keep myself focused on my goal

>>76424778
nice, looks like 2 different people

Walking sisters, how will we ever recover?
https://www.bbc.co.uk/news/articles/cwygy378nn1o

>>76424844
By taking 3000 fewer steps a day?

>>76424844
Not going to read all that but apparently they're just saying 7,000 is "enough". Whatever, I always thought 10,000 sounded a little arbitrary. Like really you just need to walk a lot but they had to put a number so might as well be a nice round figure like 10,000.

>>76424844
>woman has an opinion
can you not

>>76424873
It's common knowledge that wahmen love bbc

should i be concerned with the amount of carbs/protein/fat that I'm having if I'm maintaining a 2k calorie daily total? i'm about to start lifting again so i suppose i'll need to cut down on carbs/fat to make more room for the protein i need

>>76424883
>should i be concerned with the amount of protein
yes
should i be concerned with the amount of carbs/fat
probably not

plunged past the creatine plateau again

>>76424883
sort of. you will be focused on maintaining a daily intake of X amount of protein. as far as the carbs and fats that's going to be be your personal preference. you could try to be mindful to get a good mix of the two, but don't stress over it

>>76424883
the higher the protein, the more muscle you will preserve or even gain on a deficit
you need a minimum of fat for brain and hormone function
how much carbs you eat is up to you

I went over my deficit target multiple times this week, even had one day where I ate past maintenance calories. As a cope I've retroactively decided this was a rest week and I'm going to resume calorie restriction tomorrow. Which is also when I usually weigh in, so I'm curious to see exactly how bad I slipped up.

Fatty Contest
Flashy
74.7

I WILL NEVER EAT FOOD AGAIN IT IS A JEWISH LIE YOU DONT NEED TO EAT AHHHHHHHHHHHHHHHHHHHHH

After a year of avoiding sugary goods, vegetables taste sweet, and fruit is now like candy to me. Then I tried a cookie, and it felt like my tongue was on fire.

fatty contest
hungrybeaver
132.5kg
179cm

>look in mirror
>still fat
At least I lost 5lbs

Fatty Contest
FatGermanFuck
93.2kg

ate half of a tuna foot long from subway and gonna eat the other half for dinner. feels gud being a lunch skipper.

down 5 pounds since the 17th. I'm dieting well but I'd say most of that is just not drinking and gaming all day

1 week of maintenance comes to a close
It's weird to eat more than one meal a day
I lost some weight even

I still think weight loss is easier than maintaining

I hope I don't lose my calf muscles the more i lose weight. they became a block of muscle from carrying all this lard

>>76425040
mine used to be huge as well, but they've shrunk significantly since losing weight. You'll have to do calf raises or something if you want to keep them.

>>76425048
>won't be able to keep the one thing good about my body

I WILL MAKE IT

>>76424265
Wear socks when you're planning to post a pic ffs.

>>76425049
you will keep them if you are actively doing cardio

I need to poop but i can't

Fatty Contest
Healthy2026
369

speaking of cardio and muscles, is it possible for forearms to blow up from rowing machine cardio alone?

>>76425164
i need to do other stuff but I can't stop pooping

>>76425164
>>76425201
I want to make a shitpost about abnormal pooping habits, but mine are normal.

>Woke up
>first thing I did was go out cycling
>told myself I would keep cycling until I got so tired I couldn't keep going
>gave up after an hour because I got bored
oh well

>>76422426 (OP)
Is this fucking wrong? According to the physiqonomics article I have 1500 calories left for carbs. I picked an equal sum of carbs and fat so it was 0.4 grams per pound of fat, 0.6 grams per pound of protein.

375 grams of carbs is so fucking much. But I weigh like 300 lbs so that is probably accurate anyway.

>>76425244
>375 grams of carbs is so fucking much
1 gram of carbs is too much
ngmi

>>76425246
IGMI. carbs aren't necessarily bad for you. its very nutrient dense.

>>76425048
Wouldn't they stay huge if you're losing weight doing nothing but walking?

>>76425241
same I need to find an interesting audiobook

>>76425241
You're too restrictive. Don't push yourself too fucking hard or you'll start craving being sedimentary. One hour of cycling is good exercise. Reduce that moderately since that's clearly your limit.

Weighed myself this morning, 127 pounds.
I've lost 9 pounds in the last month and a half and still have a double chin. In fact it hasn't gotten smaller at all. I'm happy with my progress and would be ready to call it quits but I can't stand the chin. I think I would probably have to lose another 4-5 pounds of fat to get rid of it completely.

I'm going to make myself a latte and start another 2 day fast

>>76425300
>127 pounds
>double chin
wut

>>76425279
I've been listening to the Count of Monte Christo, it's pretty good.

>>76425293
I wanna be sedimentary. Been taking creatine, jacking me up pretty good. My ass cheeks are boulders.

>>76425320
All of Dumas absolutely slaps, highly recommend.

If you want more by him that's really good once you finish Monte Cristo.

Three Musketeers (All books in series, there's like 4)
The Black Tulip
The Prince of Thieves (Dumas' version of Robin Hood)
The Corsican Brothers

Three Musketeers especially is so based an hilarious

drinking alcohol makes me want to overeat. why???????

>>76425354
Yeah i'm definitely going to listen to The Three Musketeers next.
I was reading this because i quite like the movie The Ninth Gate but stopped halfway through because there was so much dumas talk(which isn't really in the movie at all) and i'd never read any of it. Just saw monte christo looking for long audiobooks and I'm very glad i did.

>>76425279
https://youtu.be/sE12km0BvRQ?si=ZCL5abJWm-je_AI_

I listened to this one some time last year and I am STILL chasing the feel

today is my "cico day" and I decided to have some creamer in my coffee lol what a ripoff. Minimum 100 calories to make your coffee taste good

How do i deal with the fact i've wasted my life fat?

>>76425279
Try Endurance: Shackleton's Incredible Voyage by Alfred Lansing

Great book to listen to while you're dying in the summer heat.

>>76425443
I've successfully gaslit myself into believing that plain, unsweetened black coffee tastes good

>>76425443
Use milk or skim milk.

>>76425443
if you drink bad coffee, obviously it tastes bad

>>76425443
Stop drinking coffee, your caffeine addiction only takes a few weeks to break.

>>76425443
>100 calories is too much
some of you are ngmi
just start fasting

Fatty Contest
looxmaxretard2006
83.7kg

pigged out too hard this week, its over ;(

Fatty Contest is broken, it's over. Time to get fat again.

>>76425461
Happy weekend, frens. I did a 60 minute walk at an incline of 10% averaging 2.55 mph, treadmil says I burned 572 caloires, but doesnt account for my weight (223.2) I use this website https://www.treadmillcalculator.com/
to get a more accurate number and it says 689 caloires, and for shits and giggles I asked Chat GBT what it thinks I burned and it said 810 to 860 based on this.

>Calories=MET×weightinkg×timeinhours
>Walking at 2.5 mph on a 10% incline is roughly 8–9 METs (it’s strenuous).
>Your weight: 223.2 lbs = 101.2 kg.
>Time: 1 hour.
>Calories=8.5×101.2kg×1=860kcal/hour
>Even using 8 METs gives:
>8×101.2=810 kcal/hour

Aint no god damn way I burned 800 caloires

>>76425481
This, going to the shop to pick up several bags of oreos and boxes of twinkies and I can blame the entire binge on Fatty Jr. !FATJRxI8R.

>>76425032
I have no idea how I will transition. Did you slowly start increasing calories or did you jump right into maintenance?

>>76425262
I mean they're still pretty big (Will Tennyson would be envious), but they're not so huge that I can't fit into normal jeans my size anymore.

>>76425309
that's what happens when you skip genetics day

question for ya anons, do y'all use your own personal routines, or use a follow along to cut out all the guessing?

https://youtu.be/y4tI-5ZyI9A?si=pAbUBqS3Xk-EUXOE
has anyone used this guys play lists before? or have a better one to take a gander at?

>>76425536
my routine is push/pull it just makes the most sense. I hit everything twice a week. Legs are optional

>>76425533
you get a 4 o clock shadow?

>>76425533
You are a schizo

going from 260 to 200 at 6'0 what are my odds of having loose skin issues? also 33 years old

>>76425536
I just do push/pull with what I have at home every other day and do rowing machine cardio plus abs and stretches on the non-lifting days.

>>76425546
Are you not going to lose weight if you have skin issues? Who cares

I'm starting to think creatine is bad for you if you're trying to lose weight, I'm a hyper responder and everytime I've taken it I'll easily put 10lbs of water weight, it always felt like it made me even hungrier so I was stuck on 20% bf purgatory.

I haven't taken any creatine for 2-3 months now and guess what I've finally reached sub 15% bf for once in my life, am I just being a schizo? I feel like creatine gives you more energy that your body can handle inevitably making you hungrier because you can squeeze a few more reps.

>>76425536
i do 531 since im a brainlet and its for brainlets

>dad brought me a breakfast burrito

>>76425546
I went from 260 to 180, no loose skin that I can see.
I lost it 5lbs a month. Took a daily multivitamin, fish oil, and collagen.

>>76425474
yes 100 calories from drinking is too much

>>76425571
creatine puts the water in your muscles, tardo

>>76425536
i do SS with accessories

>>76425571
congratulations u played urself

>>76425541
>>76425556
cool i need to look into this more then
>>76425576
oo neat @_@

>>76425581
I know but you'll burn more calories while you're on it since you get that strength and endurance boost therefore making you hungrier, the thing about creatine aswell is the face bloat it causes

>>76425571
>im hungry because im taking creatine
new excuse just dropped boys

>>76425571
retard

>>76425320
you should watch the anime

>>76425458
I can't believe the drop in quality for drip coffee. McDonalds is now my best option. The pleb kicking horse coffee I make at home is better than coffee houses in my city. Starbucks just seems to be slowly adding acidic taste month over month.

>>76425492
Overestimation on MET. This random image I found says stairs are MET 4. Anything you can do for an hour, unless you are fit, is less or equal to MET 7 in my opinion.

I take the time to change the weight setting on the machines at the gym. Most gyms I have been to will reset the number when it stops if you are worried about privacy.

>>76425536
My personal route is stupid and long. I did all the research and then proceeded to follow all the conflicting advice. Now I am adding random shit in when I feel like I don't have enough sets/week on a muscle group while also ignoring secondary activation. Then finally just skipping exercises based on vibes and if I don't think I'll make my weights/reps because I am too tired.

>>76425595
>>76425598
What's going to happen if I start taking creatine again once I reach 10% bf?

>10% bf
Lmao bro thinks he's a professional body builder

>>76425746
mental disorders don't go away, just morph into a new form

>>76425738
if you dont want to get coffee gear, buy drip bags from specialty coffee places
the other places just serve shit coffee

so black coffee with spenda is fair game, right? zero sugar sweetener with a near zero calorie beverage

>>76425776
>splenda
>destroys your gut microbiome

thanks for playing kid

I
WILL
SHIT

>Want to see scale go down
>Want to eat a super salty meal
The eternal struggle continues

>>76425764
my home setup is fine producing 6/10 coffee. I got one of pic related that makes 8/10 coffee. I never use it because of the effort level. My complaint is that coffee shops are basically useless at this point. $4 for a 4/10 drip coffee and I am not going to drink the calorie rich $6 latte. It used to be 8/10 and it makes me sad.

I'll try the drip bags just to see, seems low effort enough I might stick with it.

>>76425804
drink more water, accept the bump up knowing it will flush out in a few days. If you are chasing daily changes and not at least weekly changes you are doing it wrong.

>>76425776
Yeah if you are a coffein addict that is the way to go, especially if its something you like to treat yourself with

>noooo I can't diet it's so hard!!! I wanna eat a whole pizza and a pint of ice cream!
>stick to it for 3 days
>huh this isn't actually that bad I'm not even that hungry
why are brains so fucking stupid?
is it just sugar addiction?

>>76425593
>I know but you'll burn more calories while you're on it
that's... good?

Saturday morning time for hill sprints and then a fun day out. Lets go!

>>76425738
Nah its a personal treadmil at my home a Nordic Track 6.5 or whatever, it just doesnt come with an input for weight.

>>76424209
I'd unironically ksm myself.

>>76425813
>aeropress
>effort
its so easy
how much lazier can you get

>>76425881
bro he unlocked beast titan mode its pretty based

>Don't do any cardio other than walking mostly
>Started at 107kgs, currently 72, hoping to get to 65 ish

Is it worth getting a weighted vest? I can get a 10kg one for about $30 in my country.

>>76425804
wait salt is doing that shit to me? one day i go +500g next i go -700g

>>76425930
me I think its retarded. If walking isnt hard enough then walk faster. If you cant do that then carry around a dumbbell like a beast

>>76425934
>he isn’t salt and creatine maxing
Once you get over the plateau it causes you’ll never plateau again and it’s just constant gains assuming you’re working out and eating at a deficit

New nun bread please

>>76425967
fair I've heard ppl here and on youtube say how good it is for burning more calories so I was enticed but I've got weights of my own for dumbbells so I could probably put them in a backpack and try that way instead of wasting money on this

Fatty Contest
Garfield
147.1

I failed to bench 2 25lb plates again like a stupid bitch faggot. Everybody saw me fail to lift the full 3 sets again. I switched them for lighter plates like a total sissy. I want to cry.

>>76426078
youre doing great dude some can't even do 10 lbs. I can't even lift the fucking bar

>>76426078
You’re doing great good, I can’t even lift my arms or stand on my legs unassisted. You’re doing great!

>>76426078
As someone deeper into their fitness journey it makes me happy as hell seeing people driving their weak bodies to the absolute extreme. Reminds me of myself.

>>76426078
>that fat guy just failed his lift!

>>76426097
do you want to suck on his tiddies too?

>>76426100
>OH MY GOD HE CAN'T EVEN LIFT 50 LBS!!! HAHAHAHAHAHAHA

Seriously dude those who laugh at you they're insecure pussies and I mean that 100%. They care too much about their own insecurities so they project them on others. Notice how fit chads encourage fatties to improve themselves instead of shamelessly belittling them every chance they get?

>>76425446
You haven't. The mistakes you make in your life are behind you. Reflect on them, improve, and move on. So many have been seriously inflicted with obesity to the point where they need caretakers, and even they can lose weight.

Your fatness doesn't stand in the way of your success. Only you do. God bless you, anon.

Does my hand look fat

>>76426078
trust me nobody cares
they all forgot about it as soon as they left the gym

>>76426078
I spilled my coffee in the gym yesterday and took great pleasure in slowly cleaning it up with paper towels knowing the whole wall of cardio sluts was watching me.

>>76426145
It all depends but I'd say yeah. However what your hands look like are superficial compared to your body.

There's a shit ton of bullshit advice, one of them saying you can burn fat in specific parts of the body only. That's bullshit.

Calculate your energy and macro needs, get a diet, reduce your calories, supplement and NEAT, and do strength training.

Your hand will look amazing over time, it's all about your overall fat percentage. God bless you, anon.

>>76426160
Superficial referring to the lack of importance. If I offended you I apologize. God bless.

>>76426160
Yeah, my body is still being worked on, lost a lot but I just focus on my hands a lot for some reason.

>>76426124
Nah, i wasted it.

>76426078
You are not any less masculine just because you can't lift 2 25lbs weights. This is a gradual process. You're not a fag because you use lighter plates. You reached your limit.

Whoever even looks at you weird is the real fag because they have zero sense of empathy. You should love yourself more. Cry if you need, doesn't make you a bitch either.

You're a human, you have your own needs and boundaries. God bless you, anon.

NEXT
>>76426204 >>76426204 >>76426204 >>76426204

>>76426202
Why did you waste it? Are you old? Are you paralyzed? If you are I understand and I'm praying for you but if you aren't you can still change.

You are a legend. God bless you.

>>76426159
>ew it's that freak who spilled coffee everywhere. Chad, deal with him!
>get the fuck out of here bro. You will never return to this gym again. You can join the little bitch who failed his bench. If I ever see you again I'm kicking your teeth in. Get the fuck out.

>>76426078
Keep lifting, even if it starts small. The muscles will accommodate

Fatty Contest
timetolockin
212.43