>Who is /fat/ for?
For fat fucks 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/ (RIP)

>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: >>76442364

>>76446433 (OP)
kys cringe zoomie faggot

stalled hard for 2 weeks despite eating and exercising pathologically, folded and decided to start a maintenance week. a few days in, had a couple beers with the boys and pissed like 2 kilos. new low of 89.2 kg. deficit starts again in 1 to 3 days

>dr appt yesterday
>lost 35 lbs since last appt
>stopping another bp med

Feels good. Dr wants me to get another sleep study as I might not have sleep apnea anymore. Hes def wrong though. Despite approaching a healthy weight I am still a slave to the cpap and feel terrible if I dont use it.

>>76446358
>january start 49kg, about 15% fat
>now 60kg, 25% bd fat
Need to cut now or still too soon?

>>76446438
neat site, thanks anon

>>76446449
Have tried simply sleeping with a piece of tape over your mouth? That’s what I have been doing and I feel like it cured my very mild apnea. Of course I’ve never had a sleep study or anything but I was definitely waking up from not breathing prior to the tape

>>76446449
>dr orders sleep study
>wait months
>finally get booked in
>show up
>indian man answers the door
>leave
>get call a couple of days later for 'missed appointment'
>explain myself
>'that's not a justification to miss the appointment. if you want another one you'll have to pay a $250 fee.'
>lol no

fucking indians

>>76446433 (OP)
Slowly getting to my dream weight, lost 19kg(41.8 lbs) in 7 months. It's going great I also put on a decent amount of muscle
5'11
Sw:121(266.2)
Cw:102(224.4)
Gw:80(176)

>>76446491
Youre welcome. Been using it for years. The little paragraph blurb describing your progress helps motivate me.

>>76446433 (OP)
Hey anons, former fatty who's trying to maintain here. I've come to the conclusion when it comes to junk food, I'm a straight up addict and it's best if I just don't have any at all. What are some healthy alternatives for when I'm in the mood to eat? I'm thinking stuff like
>Rice cakes
>Low sugar beef jerky
>Apples with caramel dip
Any other ideas?

Is anybody else experiencing cognitive gains after losing some weight? Higher concentration and focus, easier ability to study and plan, etc?
Is being fat actually making people stupider and mentally slower?

>>76446625
Is your diet also better? I do notice when I eat like a pig I feel a lot more sluggish and unmotivated.

>>76446613
>healthy alternatives
>Rice cakes
>Apples with caramel dip
You must be kidding, right?

>>76446630
yeah no more processed foods just meat and veggies

>>76446632
Ok anon, that's why I'm asking for suggestions. Also to be fair, are they not in another realm of health when compared to chips and cookies.

>11 am
>already at 1100 calories

>>76446613
just make it yourself including stuff like grinding your off beef for hamburgers, the effort required will make it impossible to do too often
>bu-but fast food tastes bette-
not if you put effort into learning to cook

>>76446635
Definitely your diet then. I'm >>76446613 and a few weeks back I was able to have a good month of eating right and it was the best I've felt mentally in a while

>>76446641
You want some real advice, don't snack at all. I eat two meals a day, both high in protein and slow in carbs and between 800-1000kcals. Snacking is the easiest way to get calories you don't need and keep the weight on.

>>76446644
how much for a day

Costco is the key

>>76446724
like 1500 - 1700?

>>76446613
Rice cakes are actually a bad option. Not because they "arent healthy enough". Theyre just not very filling and becaus dof their glycemic index, they have a tendency to actually make you hungrier. Fruits are great and so is beef jerky aside from price. Greek yogurt is a killer option and so is just having 99% lean ground turkey breast. Just saute up some whenever youre hungry. I find oatmeal to be relatively filling and 1 bowl is the same calories as 3 rice cakes. Protein bars are decent if you want something sweet, but not really filling. Quest chips are awesome too, but again pricy and not filling.

>>76446660
I find it much better to keep my meals clean enough that I can eat some healthy snacks whenever I get hungry. The mental strain of being hungry really fucks my ability to stay consistent long term.

>>76446800
Also forgot two things. Turkey pepperoni and low fat string cheese. The string cheese are 50 calories and 7g protein per stick.

I haven't even lost that much weight recently but I am visibly less fat despite weighing almost the same, I even had to adjust my lifting belt back a notch, why is this?

Take the walking pad pill

>>76446879
could be water retention/inflammation in the muscle if you've been lifting hard

>>76446924
Why not walk outside?

>>76446446
addendum
taking a maintenance week feels like a crime. i'm eating whole bags of chips and staying in my limits (don't give a fuck about macros right now, just calories) and the weight is still coming off. i feel like a fatass but i guess this is just cortisol going back to baseline or whatever the fuck

>>76446491
>>76446548
Do you already have the smart scale needed for it or something? It's a bit annoying how it asks you to make an account, only to ask you to connect it to another account (fitbit/withings) so you can enter data. I get that it's free because it has no database, but it's still annoying.

Need to vent.
Only 50lbs from my goal, started 230lbs away. Met with a personal trainer who told me to start incorporating weight training (I had only been jogging for the past year when I started). Upped my protein intake and started doing muscle exercises.
Started in May, went from not being able to do a single push up to doing 5 sets of 10. My arms are already somewhat toned, but my weight loss has stalled.
It's probably just weight redistribution since clothes are fitting me better and I lost a couple of inches. I know this. But it's pretty demoralizing to see that the scale isn't moving down anymore.

>>76446927
But I can walk inside and watch films

>>76446940
Of you haven't lost any weight since May then you've been eating too much

>>76446613
>What are some healthy alternatives for when I'm in the mood to eat?
You probably shouldn't eat when you are in the mood to, but as a kid, when I was over at a friend of mine's place his mother would always bring us two bowl of snacks while playing. One contained sweets, the other an apple and a carrot cut up. We only got a refill if we ate both.
Skip the sweets, but vegetables in batons as a snack are pretty nice, if you need more flavor eat them with hummus (adds calories though). Personally I'm a big fan of kohlrabi batons. Apples are also great, especially tart ones (limit overeating). Skip the caramel dip though.
>Low sugar beef jerky
Make your own, it's relatively easy and you can eliminate basically all sugars. Somewhat energy dense though.
>Rice cakes
If you like them, then based. There's also the same with corn or lentils, give those a try, I like lentils even more.
Other snack ideas:
- cold brewed tea (yes liquids can be snacks)
- canned fish with hotsauce, optionally on rice cakes
- frozen fruit (frozen grapes are nice)
- yogurt

>>76446625
>Is anybody else experiencing cognitive gains after losing some weight?
After usually yes, but while still in a big deficit I tend to have some brain fog and low energy. It's usually still preferable to the zombie mode I turn into when eating slop, so it's still a net positive.

>>76446924
would love to but they don't sell walking pads with high enough weight limits in Europe
>>76446927
getting a number of steps that actually means anything takes a ton of time
I enjoy it at least when the weather is nice but it's massively inconvenient
once I lose enough I'm buying one for sure so I can walk when I'm stuck in meetings and shit(I work from home)

>>76446954
How heavy are you?

>>76446925
No I mean I've actually gotten slimmer, like my pants are all a little loose and my stomach visibly shrank, my whole body is still obviously fat but more square looking.

>>76446954
>once I lose enough I'm buying one for sure so I can walk when I'm stuck in meetings and shit(I work from home)
It's not great for when you are in a meeting, but I've got a rowing machine and it's fucking based, takes up little space (since you can store it upright), trains the whole body, decently high weight limit so I don't have to worry, can watch shows or shit on a tablet while rowing. It's been a gamechanger.
If you're too fat, there was an anon a while back who had one of those exercise bikes that you don't have to sit on, the ones that are just for under the desk while you sit on a chair. Chair can't have rolls though and the cheap ones suck ass, I got a cheap one back then and it had too little resistance and was too light, so you couldn't really put effort into it or it'd move.

Oh hey, the mic boom of my headset is no longer touching my cheek. Nice.
That counts as face gains.

>no nuns
>no /fat/ in subject
can someone make a good thread?

>>76446966
that doesn't conflict with what i'm saying at all. you may be losing fat and holding water in the muscle.

How are we doing, /fat/? Surely you are going to workout today and not skip.

Always remember WAGMI

>>76446433 (OP)
the absence of nuns and ducks is disappointing. please refrain from making the bread if you are not a breadmaker.

>>76446932
i just use a regular digital scale, put the number into my tracking app, then fitbit updates automatically with the data, and sync the fitbit data into trend

>no nuns
Thank god, can we please get more threads like these?

>That feeling when you your weight has been the same for a few days and you're starting to get annoyed, then suddenly you have a big jump
wagmi

>>76447117
Seek help loser

>>76447038
Oh okay, is this the famed body recomposition thing?
I actually had to take a week off lifting cause I got some flu type shit. It's just confusing cause it's a way more visible difference then the appearance change this time losing like 1kg at most is much more visible then the change caused by my previous 13kg loss.

there's a real thread up

>>76447143
No. I will stand up to the nun mafia

>>76446433 (OP)
i dont get it

>>76447176
fat nigga seething because animu nuns

Feels good looking at pics from when I was 330lb
I'm looking so much better now
Still fat though, another 80lb or so need to go

>>76447185
The Society of Jesus would like to know your location.

>Hit 220, down from 245.
Only 30-45 lbs left to go.
I've got this in the bag.

>>76447200
>>76447217
good shit my brothers. it only gets better from here

>>76447157
nah in that case idk what the fuck is going on but congrats on the measurements improving

>>76447185
>nun mafia
Are you a child?

>check weight
>poop
>check weight again
>gained half a kg
wtf

just finished a nice 72h fast. Wanna do Monday to Wednesday fasts every week, anyone have experience with doing that for a couple of months?
Any negative side effects or something I should pay attention to?
Did 48h regularly last summer and didn't have any problems

>>76447258
This happened to me before, you probably also have a shitty digital scale

>>76447223
220 anon here, I already feel worlds better as it is but I'm going to keep going until I'm around 15-18% body fat.
Am lifting while I diet, getting enough protein even on a deficit so I should look alright at 170-185 lbs.
Birthday is in April so I promised myself I wouldn't see another birthday being a fat fuck.

I don't know if losing fat is healing my psoriasis or my meme diet

fasting has gotten easy I don't even feel it anymore, the hunger that is. I'm a NEET tho so maybe if I get a job soon it'll be a different story. hope it's not and I can keep it up. I hate that I can't get paid a decent wage for just being a shelf stocker at a grocery story. that would be my jam. overnight stocker, listen to headset while putting product on the shelves, get paid minimum 50k + overtime. fuck I hate society.

>>76447300
Shelfstockers are just going to get replaced by AI powered machines instead as soon as its profitable

>>76447293
ew

>>76447304
but your mom will never be replaced by AI because that pussy is just so sweet innit.

>>76447293
>>76447309
It looked like this a few months ago

>>76447274
this is pretty much my exact goal actually. 15-18%, somewhere around 77 to 81 kg. currently about 90 kg (200 lb). birthday in late march. we got this shit

>>76447300
yes it'll be a different story
it's better to learn habits that you can stick with for a lifetime than to crash diet

>>76447293
Funny, I always had a dry flaky elbow (nowhere near to this extent) that went away like two weeks after cutting out slop and going on deficit.

>>76447331
I don't think it's gonna be a different story, I'm not crash dieting, and I feel like I can fast forever pretty much.

>>76447315
put that shit away nigga

>>76447330
200 was my original stop and examine/set new goals, but after looking at my body I think I'll need the extra 20-30lbs even with the strength/muscle gains and creatine blowing my muscles up a bit.

>1819 kcal
>143 g protein

bruh i still have 200 calories more in the budget for today but i dont really feel like i need them, do we just take the W and move on

>>76447347
Take the W.

>>76446947
I’ve lost 15 pounds since May. It just fluctuates now and won’t go lower than 230.

>>76447267
might get some hair loss, happened to me
also I once got a terrible pain in my midsection which was scary but it hasn't come back in years
I'd stick to 48h personally

>>76447341
Trust me dude, any extra physical activity, change of environment, or hormonal change will destroy your current state of mind. Over 80% of people regain the weight. Why? Because they're not committed for life.

>Older woman at work called me very handsome and said i was too good looking to be single
D.....did i make it?

>>76446956
still over 140kg

>>76447406
Ah fair enough, i've seen some rated at 130kg. So keep on going and one day you can treat yourself to a walking pad.

>>76446932
I have a dumb scale. I manually enter my weight into the fitbit app and it reads it from there.
The fitbit app also lets you manually enter weights for historical dates. So you can copy pasta your weights from your existing tracking and start with 30 days worth of history

>He can't tell the weight of food by simply holding it
ngmi

take the vaseline pill

>>76446544
I am fairly similar to you but are you sure 176 is a good goal? Thats oftly skinny in my book at 5'11.

i've done yard work for 6 hours, my tshirt has been drenched the whole time

surely that counts for something now that i havent gotten in my steps today

>>76447315
That is a major improvement, good on you!
>>76447421
I'll look into it, thanks.

Email ads making me question my convictions

>>76447511
>Mcslop

>>76447515
I know it's not even good but I'm a sucker for deals like those

>>76447511
it's not even that good, spend your calories on some actual good shit instead

>>76447511
Same to me brother. But they are specifically targeting you because they think you're a pussy and if you fall for it they win and you lose progress AND money. Don't be tricked by those fuckers. FUCK THEM

>>76447439
Yeah, you’re probably right. I think I’ll just see how I look as the weight comes off, might stop before I even hit 176.

>>76447511
>>76447535
Forgot to mention that they want to laugh after fucking you by having you buy that so don't get tricked bro. They can't hurt you just smile and move on like a Chad

>>76447511
if it's money you're trying to save, you can make like 8 lean healthy burgers with $20, and it takes barely any time

>>76447535
>>76447520
>>76447544
>>76447551
Thx bros

>>76447511
I wouldn't eat that if they paid me $15.

>>76447554

>scared of fast food
ngmi

>>76447554
why is he sending you emails?

>>76447569
It's AI powered and has been compromised by the fast food industry apparently

>>76447315
>fatty rotting away
Finally the content I was looking for

>>76447604
If you like that then check out the psoriasis I had at my heaviest
I look like a nurgle demon here

Has a long term(6+ months) 1000+ calorie deficit hurt anyone else's erections too?

I have to fight to go from chub to weak erection, how long after returning to maintenance/surplus dod it take to get real erections again?

Before my diet I had no issues

>>76447613
what the fuck

>>76447613
You are an insane person, aren't you.

>>76447345
for me personally, I got at least 20 lbs to lose before I can properly decide what to do next

>>76447614
nigga take a maintenance week or twl, your hormones are fucked. weight loss will be more effective when your sex hormones aren't cratered

>>76447614
the last thing your body wants to do in a ressource scarce area is obviously to procreate

like how dumb are you

>>76447636
You 6ft? Used to lift at all or were a long time fat fuck?

>>76447636
Is a week or two enough? Is this a known phenomenon?

I still got weight to lose but I dont mind taking a 2 week break as I at least dont feel disgusted at myself anymore.

>>76447647
Is the other anon right? Go to maintenance for like a week or two?

>>76447657
If you've been on an extreme deficit for over 6 months how fucking much more weight do you even need to lose

>>76447613
grim

>>76447656
lifted on and off, never got hyoog, fat fuck since childhood but went down to moderately overweight here and there and now I wanna actually be healthy and well formed

>>76447657
it's a real thing my dude, you might even dump some weight from the cortisol drop while you're eating at maintenance. there's research on diet breaks, like the matador and icecap studies. it makes a big difference in terms of quality of life and also helps keep the weight off after you reach your goal wright by keeping thermogenesis up and hunger hormones and peptides from spiraling out of control

>>76447656
oh and no i'm 5'10". so 90 kg for me is a different ballgame than for 6 feet

>>76447614
Completely normal. You'll bounce back even stronger after the weigh loss when you get on a regular diet.
It is wise to give your body a chance to recover occasionally when putting it under prolonged stress.

>>76447678
Not much, about 10 pounds.

>>76447684
Well, I have been really wanting cheesesteak. A maintenance week or two means I can fit that in fairly easy.

I'll take a break, thanks /fat/. Guess I got tunnel vision and just too obsessed with losing weight as quick as possible.

>>76447697
that cheesesteak will be heaven. enjoy. the last 10 pounds will come off easy.

>>76447690
Yeah, I'll start maintenance tomorrow and treat myself to a cheesesteak. It's moderately high protein too, so no guilt.

>it took my whole life to put this weight on
>I WANT TO LOSE IT IN 3 MONTHS


why are you ALL like this

>>76447686
ah yeah I'm 6ft and did some lifting in the past (6 years ago) so my results will end up in a different spot.

>>76446442
>>76447080
you will never lose weight, transweebs

>>76447715
What's the point of going slow when you can go fast?

>>76447726
>Fucking up your hormones
>Losing all your muscle
>Feeling miserable
>Losing your sex drive

gee i dont know

>>76447705
Thanks, I know I can crush these last 10 pounds whenever. We're all gonna make it.

>>76447715
Self loathing, people just wanna look at themselves and not be disgusted.

I cannot believe I let myself get so bad, and at the very least I don't hate what I see anymore. It's very easy to quickly wanna be free of that self loathing and have some peace with your self image.

>>76447730
>Fucking up your hormones
You fix your hormones by losing weight more than you fuck it up by death march diets.
>Losing all your muscle
Skill issue.
>Feeling miserable
I haven't felt any other way in 20 years.
>Losing your sex drive
Good.

>>76447730
>>Fucking up your hormones
made up
>>Losing all your muscle
made up
>>Feeling miserable
for less time though
>>Losing your sex drive
who cares, unfatten first

I get no enjoyment from life at all. Maybe I should get fat again.

>>76447741
>>Losing your sex drive
>Good.
How is that good? Having a healthy body that can satisfy a strong sex drive is one of the best parts of being in good condition. FWIW my sex drive cratered a few weeks ago alongside my sleep, but a week of dieting and lifting brought everything back to baseline.

>stop eating chipotle bowls daily
>switch to salads
>lose 4.6 lbs in 3 days
Made me go hmm.

>>76447730
>>Fucking up your hormones
Already fucked
>>Losing all your muscle
What muscle?
>>Feeling miserable
Just like always
>>Losing your sex drive
See 1

>Go get some tacos al pastor because I'm starving
>3 tacos
>They're clearly made with the driest, cheapest, most goyish cut of pork you can imagine
>But they're seasoned so heavily and drowned in sauce and still taste good
>$22
I fucking hate this country
Even the food we destroyed our society for is mediocre

>>76447768
Literally just water weight

>>76447786
I got some great asada tacos for $13 because I live in a mainly Hispanic area, it's nuts how expensive they can be though.

>>76447830
>esa mano

>>76447715
Worked for me
>Ate like shit for 3 years
>gained 15 pounds
>started lifting, ate a little cleaner, lost 4 pounds in a year
>fasted + lifted the other 11 off in 2 months

>>76447843
>15lbs in 3 years
>lost 4lbs in a year
This must be a meme reply

>>76447850
im sorry I was never a fatso that couldn't control myself
if you want to be skinny maybe try not shoving half a dozen donuts in your face at once

>>76447837
Yeah nails need to be trimmed there, trimmed em since.

>>76447854
Why are you even here then? Faggot

Fatty Contest
FatGermanFuck
93.7kg

>fatty contest broken
>start gaining weight again

>>76447863
same reason as you buddy
to lose fat
I still want to get leaner

>>76447790
Their bowls are really watery

>>76446544
good work, mate! incredible progress. can I ask what you've been doing? how much of a deficit are you eating?

I love working out and Im getting stronger but my weight has plateaued because my workouts make me hungry as hell. I keep eating at maintenance because Im absolutely starving. not sure what to do, thinking I should dial back my workouts for a bit.

>>76447293
good work fren. Progress is progress, who cares what did it.

>>76447400
no. Acquire target scale weight

>>76447511
I always wondered if the custom ads turn up the intensity. I only buy greek yogurt, cottage cheese and carrots from one grocery store and they keep sending me custom offers for candy and diapers (child, not adult).

>>76447730
I appreciate this

>>76447930
I go to the gym 4 times a week and kept a 500-calorie deficit. I'd say focus more on strength training, but also don’t stress too much about a weight plateau, I had the same problem. I didn’t lose anything for 3 weeks, then dropped 3 kg in a week and a half after cutting my salt intake.

>>76447400
>tfw have masked autism so well it actually bewilders people how someone as good looking at me can be single

>>76447969
good shit man, I appreciate that advice because I was about to give up my strength training regimen for now and just focus on calories in/calories out and just walk or something until the weight dropped.

I just like the way I feel when working out and I like getting stronger, it's a huge motivation.

best of luck mate

>had carbs today
>felt like shit the entire day
lesson learned

>>76447613
>Literally nurgle
>Still a better hairline than me
Kek, anyways glad you're doing better.

Remember cabin schizo

>missed the 12am-2pm empty gym period
>now have to wait until 11pm

it's been hot as fuck and i've been eating so much protein that my sweat smells like ammonia. shit is gross. when my clothes dry they smell mildly of cat piss

>>76448087
Or you could just go now

>>76448090
I go to the gym for lifting not treadmills
I do not want to have to deal with my machines being hogged up by latinx zoomers on their phones

>>76448100
You just sound scared and insecure

>>76446632
You're asking if apples dipped in melted sugar is a healthy snack? Apples by themselves weren't sweet enough for you?

I agree with the other reply. Don't snack at all. Snacking is why 99% of fatties can't lose weight

>>76448023
Totally get it. The dopamine from lifting is what keeps me going too. Just make sure you’re getting your protein and you’ll be fine just keep at it.
Good luck to you too.

I saw the hottest girl at the gym today its almost upsetting that a girl this hot goes to my gym. It makes me feel like a loser or something. She was too hot bro it was like looking into the sun or something it burned my eyes.

>>76448143
Did you sex her?

>>76448170
no I did catch her looking at me in a mirror though. I was the biggest guy in the gym at the moment so there is a chance she was mirin but probably not because she was like too hot for this plane of existence

>>76448100
>machines

>>76447715
I just want it to be relatively quick, I know it's going to take some time. 1 year is fine, 2 years seems more likely. when you have health concerns, time is of the essence. some people are just sick of being such a fatass though.

fucks sake when they gonna fix fatty contest

>>76448143
are you talking about me? :3

yeah i really need to lose some weight

>>76448237
*flops your belly to the left and proceeds to flop it to the right while giving a final belly uppercut slap*

get on it tubby

>>76448211
never nigga

just tallied up my macros for today and it was 124 grams of protein.

Its so damn much. Do I really need to eat more? It feels like there is no way

5'11 chubster here, down from 241 in February to 212.5 as of this morning. Pissed at myself because I was 210.5 yesterday. I went on a giant binge last night and ate 3862 calories yesterday. Whole nine yards spaghetti, chocolate ice cream that I mixed peanut butter in, jerky, cheese its and Pop chips. In the moment it was nice to just eat what I wanted. Truth is cheat days just cheat yourself, but yesterday is over and I won't let my past failure stop me from getting down to 195.

>>76448394
oh nevermind I need 140 since my target weight is 200 and ill do .7g per pound. I can get in 16 more no big deal

>>76448447
throw out the junk or it'll happen again

Any lifting tips for a fatass who just bought their first dumbbells? what sort of routine should I be looking at?

>>76447697
Who cares if the last 10 lbs takes 5 weeks or 10? You are nearing the finish line. Lessen your deficit a bit and bring yourself in for a soft landing.

>>76448463
Will do anon, I've had a lot of success by eating greek yogurt with honey when I want something sweet and cottage cheese with hotsauce or old bay when I want something salty/savory. That said, I really shouldn't have junk around if I can't control myself around it.

>>76448466
what size dumb bells did you get and how fat are you?

>>76448511
30kg and 34%BMI, never lifted before

>got home from shopping
>open back door to get the bags out
>watermelon rolls out and drops on the gravel
>get it inside, cut off the dirty piece, slice everything into pieces and chunks.
>no longer enough room in the fridge after slicing it
>Weight what doesn't fit in the fridge - 1.246 kg. Do the math on the calories, get a surprisingly low number.
>most of that has to be rind.
>eat it, weigh what is the remaining
>turns out most of it is not rind - 936g

Turned out pretty good.

>>76448541
Yea watermelon is underrated, I think cause it's mostly water and fiber

Not really fat, but husky. 200lb at 5'7. I want to get big but I can't really afford a home gym and I don't have the discipline to walk through the heat for 30+ minutes to the gym every day.
What calisthetics and at home workouts can I do to get big and put this fat to good use?

>>76448757
>Not really fat, but husky.
>200lb at 5'7
Lol

>>76447790
>https://www.sailrabbit.com/bmr/
Literally just lowering carbs being stored which lowers water weight
carbs are not your friend

>>76448757
Bro I'm 205 and 5"7
we are obese, nigga
Why don't you fucking drive?

its over i overate yesterday by 800 and overate today by like 1500
might as well stop dieting

I started going to gym 4 months ago and started off at 95kg. Currently I am still 95kg but feel like I am bulking up in size (clothes are tighter etc.) Is this normal?

>>76448838
just go back to eating in ur deficit starting tomorrow and a week from now you wont even remember any of this

>>76448870
normal, but you doing it wrong. At least if you are trying to lose weight. Hard to say without bf% or at the very least height.

welp I fucked up my shoulder a little bit doing 30 pound lateral raises with sets of 16. Not sure if thats just too much volume or my form got too sloppy and thats why it fucked my shoulder.

>>76448886
I'm 179cm, not too sure about body fat but had a trainer eyeball me and guestimate that I'm around 25%. I started off just trying to get active but now that I'm somewhat used to the routine I'm looking at longer term goals.

>>76448757
my dude I'm 126 at 5'7

>>76448894
Unless youre already strong 30 is a lot for lateral raises if youre using dumbells

>calorie counters on exercise vastly overestimate calories burned
>people greatly overestimate how many calories they burn from exercise
Alright so what am I supposed to do with all that activity? Not count it at all? Like I don't even need to lose weight anymore I'm trying to maintain, how am I supposed to do that if I can't factor in daily exercise

>>76448918
You are deeply able to do a recomp. You should be losing weight. Probably a little high on your bf estimate though.

>>76448894
Yeah your form was probably shit, did you just swing your arm up?
I dont believe you did so many slow and controlled straight arm lateral raises with 30 lb

Fatty Contest
Name: Dzonathan Gavert
Weight: 115.70 kg

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

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

The pork was a mistake...

Do we not have the technology to recreate the fatty contest?

>>76449304
probably the will is the issue. I am not the only refu/g/ee.

>>76449304
One anon is running his own custom script to collect data. He said that he'll rewrite it himself if FatJr wont fix it by Wednesday.

>>76449278
Its okay to swing lateral raises, just not when youre a weak newbie lol

>>76449112
Be accurate. Wear a heart mintor 24/7 and scan every barcode to MyFitnessPal.

I work overnights but I have tonight off. This was to be a fast day until right before bed.
It was an especially bright day even through my blackout curtain.
I fell asleep but had some trouble because of how bright it was.
I woke up around 9, a decent 7 or 8 hours of sleep, but with pain behind my dominant eye and also the one that was exposed to the most light.
I took an ibuprofen, turned on my computer, and tried to shitpost and play Rust a bit but the pain stayed and I felt unwell.
I decided to turn off my computer, stop looking at my phone, and just let myself and my eyes in the dark at risk of messing up my sleep schedule.
I drifted in and out of light sleep and daydreams, had one of my rarer recurring dreams that I haven't had since I was a teenager, mistake for a tv show or something while I'm in it (it always seems like it's "a canadian show" for no real reason, it just feels that way), managed to remember it well while awake for maybe the first time in my life (because of the drifting in and out of sleep and recognizing it from the past, I guess).
Somewhere in there while awake I thought I had failed my fast because I dreamed about eating a whole frozen pizza and a burger kek.
Anyways I am now awake feeling mostly better and ate one little chocolate square to hopefully help my headache without taking more ibuprofen or consuming significant calories, and I'm well into the fast.

>>76449309
This is true. I know how to code but if I had the will to do anything beyond mere survival like write the code or especially work a better job to afford servers on top of monthly expenses, I wouldn't be so fat either.

My gut no longer jiggles in rhythm while I brush my teeth. Nice.

Fatty Contest
Prongs
99.6 kg

Posting at this thread too just to be sure even though fatty contest is gone.

>>76449475
If Fatty Contest was high effort (it isn't and won't be) it could crawl desuarchive to pick up entries missed during an outage.

Fattyjr told me he's killed the contest because of all the obvious cheating. Well done faggots.

>>76449536
you're welcome faggot

>>76449536
examples of cheaters?

>>76448211
There's a non-zero chance I or the other anon who talked about it earlier this week sit down and write up a shitty one, but I'm pretty busy for the next 2 months, so not looking like you can expect a great solution from me.
Either something quick and dirty or nothing until I have more time.
Or fattyJR comes by and reboots the container/bot.

>>76448553
Pretty low fiber if I recall correctly. Its mostly just water and sugars, still a good low cal option though

>>76449112
>Alright so what am I supposed to do with all that activity? Not count it at all?
When losing weight, probably. Consider it just a bonus then. Few people can do enough exercise to justify increasing intake just to offset it.
>Like I don't even need to lose weight anymore I'm trying to maintain, how am I supposed to do that if I can't factor in daily exercise
Leg religiously and you can calculate the caloric intake from weight fluctuations.
1kg of fat is 7700 kcals, so if you eat enough to offset the stated kcals and gain 700g in a month, that's .7*7700=5390 kcals, averaged out over the month 192 kcals/day, so you now know your exercise logs are off by that.
It's a pain in the ass and not worth it, so just don't bother imo, if you gain too much weight, lower intake, if not, keep it. Simple as.
Alternatively use some exercise equipment that (decently well) measures wattage and use that.

>lose 3 pounds in 2 days
>gain back 2 pounds in 2 days
Shit's so demoralizing, man, wtf

>>76449673
did you do anything to cause this, fatty

>>76449764
no, not really, I eat 1000-1300 calories per day

>>76449673
>what is water retention
if you want to know your true weight, gotta take a running average of at least few days

>>76450334
yeah I know, still a bit humbling to see the number go up even when I know that's fake

>>76449300
Stop posting your disgusting feet.

>>76449766
try eating more then

>>76449112
I don’t calculate my exercize and it perfectly counteracts how I underestimate my calories eaten to where I am never surprised by the scale except for if I drink alcohol and then all bets are off

>>76449278
I do not do them with arms straight. My arms are at 90 degree when I lateral raise. Straight arm would be brutal with 30 pound dbs

>>76451176
Its just too much weight for you. Whats your overhead press and how long have you been lifting for?

>>76451195
I don’t do OHP but I do incline DB bench with 80 pound dumbbells sets of 8 right now. I have been lifting on and off for a long time hard to really give you an answer there. I would say 6 month on my most recent iteration

>>76451224
Yeah you should be fine using 30s with that db press. I do 65 pound incline db press (maybe our degree of incline is differenf?) and use 45s for lateral raise with no problems. Just try to control the weight more on the way down, youre fine to swing them up. Maybe lower the rep range a bit to account for the extra work of controlling the weight on the way down.

>>76451242
Its not fine to swing them up, you're just turning an isolation training into an even bigger compound movement
Egolifting for isolation work is so retarded, just stick with light weights and go slow until failure
This is especially true for a finicky joint like the shoulder

>>76451242
Damn how much volume do you do with 45? I think I should be doing more weight and less volume. Problem is my wrists don’t want to stay straight and I think that leads to bad pressures on my shoulder.

>>76451263
3 Sets of 5-8. Honestly if you're having injury issues, id be reticent to up the weight. Control your negative more so it doesnt yank your shoulder on the way down. If you want to account for the loss of volume add another set.

>>76451260
>Its not fine to swing them up
At a certain point you need some body english to progress. Especially on lateral raises. Im not saying go full retard, but a bit of swing to get it up is fine especially with a controlled negative.

>you're just turning an isolation training into an even bigger compound movement
So what. My traps are huge now.

>Egolifting for isolation work is so retarded, just stick with light weights and go slow until failure
Good recipe for staying small unless youre blasting gear. Progressive overload and strength gains are the #1 driver of growth.

>This is especially true for a finicky joint like the shoulder
Not 100% wrong here, but my shoulders are rock solid. Never had shoulder issues thankfully.

>>76451260
tfw i fucked my shoulder up as a teen and now my shit is so bad i gotta prehab the rotator cuff to db press with 20s

anyone else not able to get a full night's sleep after starting their deficit? i went to bed at like 3am and naturally woke up against my will at 8am then again around 10am

>>76451329
Yea. I leave about 100 calories in my deficit to have a small snack of string cheese when i wake up, so I can fall back asleep.

>>76451336
Isn’t it bad to eat after like 7 pm tho?

>>76451344
why?

>>76451344
it obviously depends on when you go to sleep. eating a big meal shortly before bed causes issues for some people.

>>76451329
This is why fasting doesn't work for me, no good sleep
If I'm carbed up I can sleep just fine

>>76451344
No not at all. Thats just a strategy people use for calorie restriction. It doesn't actually affect anything other than that. The best meal times and sizes are what work for you to stay feeling good at your calorie deficit.

>>76451348
Idk I heard abt ppl say that online a lot when it came to weight loss

>>76448956
are you an especially rapeable femboi twink?

90% chance i will get to double digit weight (in kgs) in a few days. Since high school or so, for my entire life i was above 100kgs. I'm hyped.
(pic not related i just think it's cool also this song is cool as fuck i love it https://www.youtube.com/watch?v=x3XW6NLILqo )

>>76451369
Are all millennials faggots? What is this weird shit where they see a skinny dude and immediately assume they're gay
no nigger I'm just small

>>76451358
that shit retarded

I think I'm done losing weight

>>76451528
you reached your goal weight? Congratulations anon

>>76451528
Congratulations man. Im still about 11 or 12 days before my deadline. Been losing and gaining the same 2 pounds for the past 10 days.

I've been slipping
Pulled myself out of morbid obesity apathy and got close to goal weight
Then accidentally got confident and got close to a woman for the first time in my life
Then that ended confusingly and now I'm feeling the weight of that plus all of the shit I never bothered feeling or healing for my entire life until now that eating was stifling. Every day just getting through trying to not crash out, can't sleep anymore, no energy or motivation for gym, went back to drinking and slipping on the calorie counting
Haven't weighed in two weeks, pretty sure I'm back over 200 after reaching a 188 low point.
I gotta catch the yoyo, going all the way back would be fucking brutal. I could strongmind my way out of it in the beginning, I have to get that back
It really is entirely about the emotional shit, the physical process is fucking easy

>>76451739
im sure wallowing in your own misery, degrading your body and progress will make you feel a lot better :)

1322 kcal
166 kcal
is what i was able to count today

i had a large breakfast out today i couldn't count, unfortunately i think it was at least 800-1200 kcal, maybe 15 protein

today's rough total:
kcal: 2122 - 2522 leaning towards the upper end for sure
protein: 178~

i kinda fucked up today, i normally dont eat that kind of breakfast so today is an anomaly, but yeah i fucked up and i feel bad. i did workout so hopefully we can course correct over the weekend.

>>76451809
Yeah exactly, it doesn't
Back on track for the last two days, momentum is all, I gotta keep it now
I mean we all know how we got fat, it's when the apathy wins
If controlling it was straightforward none of us would need this gen

Im so fucking hungry I dream of pastries every night. I have 10 days left in this 16 week diet. This fucking sucks ass, but the progress is nuts. My weights just been bumping up and down the same 2 pounds for the past 10 days too so its super frustrating, but damn Ive come a long way from the beginning.

>>76451329
Yeah but if you take a small amount of sleep aide and sleep the full amount it's a massive weight loss windfall and it resets your brain so you can go the next day fasted.

i ate over 1.1k today, tomorrow will be better

ate burger king today because of a bogo whopper deal. im fucked

I hit 6 1 Rep Maxes today according to my app. When I look around either I am lifting heavier 85% of the gym (yes, I go to a shit gym), aren't using shit cheater form like 10% of the gym or are getting beaten by 5% of actual bros.

175cm (5'9") and 111kg (245lb), ~22%bf according to the scale (whatever that is worth)
According to strength level I am novice in:
Dumbbell lateral raise
Machine Check Fly
Seated Leg Curl
Dumbbell Row
Machine Seated Crunch
Lat Pulldown
Back Extension

Intermediate in:
Glute Kickback
Machine Reverse Fly

Elite in Calf Raises

If I keep losing weight then I'll look like them, but they suck. Losing the faith here gents, not sure why I am bothering. I am down enough that it isn't fucking with my lifts. I saw the bus coming up the street and I sprinted to the stop and I wasn't wheezing or anything.

tl;dr How do you know if you are done?

>>76452504
ngmi

>>76452504
nigger

>>76453681
nigger

>>>/wsg/5938583

I CAN'T TAKE A SHIT EVEN AFTER DOING A REFEED AND IT'S BEEN A WEEK
Took a laxative and nothing happened, did I fuck up my body forever? Is this the price I gotta pay for being a sexy lean beast?

>>76453699
your body optimized pooping away
CICO cultists destroyed forever

>>76452504
do 2 hours of cardio + 30k steps

either that or you become fat

>>76453704
I never liked pooping anyways and always had trouble with it, even when I was a fat fuck I'd shit once, rarely twice in a week

Fatty Contest
FatGermanFuck
92.7kg

Guys i'm 99.8 kgs now

Fatty Contest
Blindoptimism
173.8lbs

Has anyone here gone from 300lbs to 200 or actually fully healthy ?

What I want to know is If there were any notable milestones along the way where you started to feel notably physically healthier along the way?

Like did hitting 275 for example leave you feeling noticeably better?

>>76453819
Congratulations. Keep it up!

>>76453699
>Doesn't have to shit anymore
>Somehow a problem
???

>>76453830
Went from 324 to 253. Here are noticable changes:
>Underwear sliding off ass.
>Blood preasure from 160/120 to 130/80
>Less brain fog
>Not swaying while walking
>Not grunting when standing up
It only gets better and better.

>>76453699 here
Finally took a huge fat dump I think it was almost 2kgs of shit, feels so good

>>76453704
>>76453849

>>76453864
keep us posted

>>76453830
I went from 410 to 220. It's as "thin" as I'm going to get. You kind of just notice one day that you're way thinner. Other people were noticing before I was. It continues to happen gradually and before you know it you can see your dick and bend over and touch your toes and walk up stairs without losing your breath. Then you realize you're a regular person now and you can buy your clothing at any store. That's an amazing feeling right there. I merely look a little big at 2x. I have a lot of leg muscle from walking hills at my max weight. I'm happy with my body, I feel good and I'm healthy. Milestones are great though; to be under 300 was a big one. Never going back.

My gut no longer hangs in the way and I'm not out of breath when I bend down to write on the lower half of the whiteboard at work. Nice.

>>76453879
congratulations anon, that's an incredible change

Donate your 4X, 5X, 6X clothing once you drop the weight. It will encourage you never to return to your whaling days.

>haven't touched alcohol in weeks
>wake up hungover on Saturday as usual anyway
what is this curse?
liver memory?

>>76453895
That doesn't make any sense. You didn't drink but you were sick as if you did?

>>76453860
Perfect. Im going from 322, just hit 310

I was just thinking about the idea of it taking at least a year or more and whatnot for me to approach my goal weight if I keep things locked down, but the biggest issue for me is my health issues and how I physically feel, and it occured to me, that it it wont take the full year+ for me to start feeling better, and I might start feeling better even by the time christmas comes, and this thought is really lifting my spirits.

Even just a little confidence in my physical ability will be life changing because my physical health problems have given me profoundly intense anxiety and feeling like shit all the time is really messing with my head

>>76453896
Yeah.
Maybe it was never really hangover to begin with but some sort of cortisol crash after the workweek.

>>76453895
Do you track how much water you drink? A lot of the symptoms of a hangover come from dehydration. It could be that you arent drinking enough water. That stuff can spiral out of control fast. You dont deink enough water in general, then maybe you get an upset stomach and you body uses more water in your waste, or you eat the wrong salty foods and it enhances the physical symptoms of your dehydration etc.

Something to consider

I couldn't have lost the weight if I was still drinking. I had no idea how much of my weight problem was tied to booze later in life. It could have gone the other way where I turned to food, but instead I turned to weed and fitness.

Going on a thrift store run, lost so much weight pants i bought just 2 months are are too fucking big for me now

>>76453860
>Not swaying while walking
>Not grunting when standing up
kek

>>76453903
>cortisol crash after the workweek
What are you, 70?

>>76446625
Yes and actually my personality completely changed after losing weight. I had so much brain fog that I couldn't hold a conversation at all, couldn't form opinions on anything, or think about the future. Only cared about getting that next dopamine hit from game or food

>>76453909
>but instead I turned to weed
ngmi, loser

>>76446625
Kinda. It's like life is in high definition with high quality uncompressed audio now that I'm no longer fat. Sun is shining brighter, wind feels cooler, birds chirp louder, leaves sound brighter as the wind blows through them, your feet feel lighter and stronger, food is tastier, ever water is cooler and has a better taste. I can't explain it but it's so nice to be lean and athletic.

>>76453960
Being fat effectively adds decades to your age.

>>76448757
>>76448762
I'm 5'7" 100 lbs but have sarcopenic obesity.

Wish I was husky.

>>76454017
>I'm 5'7" 100 lbs

>>76446433 (OP)

Just had this for lunch

>221g of chicken breast
>7g butter
>266g brocoli
>294g plums
>53g of siracha

Total Macros:

>556 Calories
>44,9g Carbs
>62,3g Protein
>8,6g Fat

>>76453966
I already made it, dumbass. Stay straight edge, see where it gets you.

>Nun thread was made later and reached bump limit faster
Total nun victory.

>>76454081
macros are fine, but I see basically no color on that chicken nor a sear on that broccoli. Probably why you need something like siracha to get it to have any flavor.
Cook both in a wok on high heat to get some color (not at the same time) and you can make the same dish taste better, especially the broccoli. No additional oil needed.

>>76453909
>but instead I turned to weed and fitness.
I'm heavily biased because almost everyone I know who uses weed and totally isn't addicted has become a unmotivated lazy slob with no aspirations and a personality that was rotted away by the leaf, but in the same way that some people in here don't eat optimally and that's still better than being fat by a mile, whatever you do with weed is probably a lot better than being an alcoholic, that destroys a person much faster.
Good on you for getting clean(er) anon, genuinely.

>>76453926
Beltmaxxing is the solution, baggy clothes are fashionable these days anyways. Good on you, that's a nice sign. I've started having to wear belts with all my pants and my shirts are oversized now too, feels good.

>>76453894
I still wear my 4x shirts, they're comfy.

>>76453894
I used old shirts to build sub irrigated planters. Works surprisingly well.

>>76454109
You didn't "make it", weed just killed your ambition to improve. Happens to everyone.

Its oger

Making okay progress (2kg/month) by upping my protein intake and trying to be a little hungry every day.

>>76454276
How much you tyring to lose?

I am THIS close to double digit kilos. Just two more weeks.
Since there were 4-6X shirts and beltmaxxing mentioned above, how gay would it be if I tried wearing my old shirts like tunics (I'm a man)?

>>76454290
Very gay

>>76454290
At home? Who cares.
Outside? Pretty weird. You can get away with it in some yoga circles but in daily life people will look weird.

my Fat Dark Passenger is hungry again
and I think i will let him win

>>76454290
>A picture of anon

https://desuarchive.org/fit/thread/76020198/#q76024046
Fatty Contest
ClandestineCalamity
86.0kg

>>76454319
ngmi

>Have horrible neck pain
>Drink water
>Neck pain goes away
what

>>76454281
75 -> 65

Fatty Contest
Greaser
91.6kg

Fatty Contest
Kenloborther
240.1lbs
.1lbs from my goal

>>76454081
>53g of siracha
that's like half the bottle?

>>76454346
This anon HATES his asshole

>240lbs being your goal

NEXT THREAD
>>76454348 >>76454348 >>76454348 >>76454348

>>76454351
>not having short term and long term goals
Crab in a bucket kys

>>76454363
Grow up crab schizo

I had a single patty smashburger today. 700kcal

WORTH IT. It's been like 4 months and 40 pounds. I needed it