>Who is /fat/ for?
For low-calorie lobsters 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

BASED NUN CHADS KEEP WINNING

you don't have to make another thread just because the image was bad

Based and nun-pilled

>>76447191
Didn't notice there was another thread since it wasn't labeled /fat/, sorry.

I think I'm going to up my calories, I've come to enjoy the lifting more than I am bothered by the fatness.

>3 weeks
>up 2lb
FUCK

>>76447119 (OP)
i ate 1477 cals today

125g carbs
137g protein
41g fat

2 monsters
65g of siracha
274g rice
208g egg clear
5 whole eggs
301g of chicken breast
67g of butter
149g apple
114 banana

did 1 hour of cardio and 10k steps

see you fuckers tmrw

I'm 1000 calories behind right now. That's 2.5 hours of walking that I'm too tired to do, and I still want to eat more.
Feel very miserable right now.

>>76447483
>and I still want to eat more.
drink black coffee or watch gore

always works for me

Jesus somehow lost 2 lbs practically overnight even though I had like 2000 calories yesterday

My first month is now done. Started at 322 and I am now officially at 310. 8ta been rough but I think I made a good start and I'm hopeful for the future.

Did an OMAD of 1k calories, fixed my sleep by staying up an extra 6 hours, and also did some extra activities to get my NEAT up.
Hopefully this makes up for eating over my TDEE yesterday.

>jerk off
>go exercise on stationary bike
>shower
>read a bit
>feel good
>suddenly want to jerk off again
??

Ok I did a cheat day. There was no avoiding it.
I'm 3100 calories behind where I should be. 300 calories from walking I haven't done because its raining and I'm tired. And 2800 from food I shouldn't have eaten.
I normally do 10k steps daily which burns about 600 calories. So whatever I don't do puts me further behind on my plan.
Any suggestions?

>>76447494
>or watch gore
I weirdly enjoy "popping" videos, so people popping cysts, removing earwax or ingrown hair etc.
Weirdly enjoyable to watch (probably something to do with my ape brain) and after I won't want to eat anymore.

>>76448013
Go to bed

>>76448013
just chalk up the day as an L and operate as normal tomorrow. overcompensating on later days is just increasing the possibility of making yourself miserable

July has been a pretty good month.

>>76448161
Nice work anon.

Too lazy to count calories, I should be eating smart/clean and basically feeling hungry between meals if I want to be "cutting", yes?

>>76448313
Its pretty hard to stay in deficit without counting unless you've got a firm grasp of how many calories things you regularly eat have.

>>76448313
good luck in a couple of weeks when u see no progress despite "eating in calorie deficit"
re tard

Thought I was depressed and missing my ex but turns out I was just confusing emotional pain with hunger

>>76448013
I'm gonna do 1250 calories for 5 days. That'll make up for 3800 calories and put me on track. It'll be 130-140 grams of protein and about 40 grams of fat daily.

>>76448366
I mean you can set up a system that'll keep you in deficit. Like youtube.com/watch?v=wJ0QXCTqjUs

kinda considering knocking down my 2lbs a week to 1.5 pounds a week. my pride doesn't like it, but it's more sustainable

man fat loss so slow i cant see any drastic changes oh well gotta keep goin

>>76448426
Make your wisdom beat up your pride. You know it's better for you in the end.
>>76448427
>i cant see any drastic changes oh well gotta keep goin
Might be dysmorphia, might be because you're very fat (in which case losing some will barely be noticeable), might be that you need to increase deficit. But no matter which one, keep going.

LETS FUCKING GOOOOOOOOOOOOOOOOOO

Down from 135kg (300lbs) to 99.9kg (220lbs).

WAGMI

>>76448479
well done man

>>76448479
That's a magical number, you're a double digit now anon, congrats. I'm hoping I can join you in about a month and a half.

>>76448479
Damn, congratulations bro. What's your goal?

I'm having such a stressful week thanks to my shitty job, but I'm sticking to the plan and not trying to drink the feelings away like I would've done before.
I'm busy this weekend too, but NEXT weekend I can finally get the hell away from these people. Until then I just have to keep reminding myself that beer and ice cream won't make anything better

>>76448488
>>76448489
Thanks anons, hope you guys can join me in the double digit club.

>>76448519
End goal I think is 80kg or possibly less. I don't want to make too many massive life changes at once so I think I'll hit 85kg, start building muscle more and slowly drift down to 80kg over the course of a few months. I do want to see my abs one day and I'm 5 ft 10 so I think I'll need to get below 80 for that though.

You need more?

>>76448615
By far the stupidest post on the thread award. Whoever gave you that advice is a dumbass. That shit, and the entire grocery aisle where it is foubd, is officually rated like a D-F tier food. Have you bothered reading the ingredients? Poisonous preservatives and chemicals you can't pronounce. Here, I'll get a link to hammer this in. That appears to be Boyardee Pasta. I know it says no "artificial" preservatives, but the natural ones are J.A.B.

https://www.kroger.com/product/images/xlarge/back/0006414404322
>vitamins B1, B2,
>high fructose corn syrup, yes you're eating it
>enzyme modified cheese
>sodium phosphate
Kek, literal Ramen is better fool

>>76448661
holy autism

>>76448661
Its got protein, carbs, and fat, everything you need.

>>76448701
It doesn't count as balanced or healthy whatsoever. It has stuff that's unnatural and that you don't really need. Low quality food which causes other health problems honestly. I wouldn't be surprised if those things caused cancer faster. They taste good, but they don't count as healthy. I used to eat them all the time since as soon as I was buying groceries. Then I realized what they were made of, and I reconsidered. That shit is very unhealthy compared to even simply frying a few eggs. Simplify your food man, Boyardee is bad for you. It's good for convenience, but not for dieting.

>>76448689
That food has a DO NOT EAT rating on most diet apps. The good ones that know specific products, anyway. You're a retard, I just read about the food I eat.

>>76448661
Hey, well prepared ramen is actually pretty good for you.

I apologize, that isn't boyardee S&M, it's something else. It doesn't matter, it all gets rated D or F. Try eating fresh meat and veggies!

>>76448722
>It has stuff that's unnatural
Any cultivated vegetable is unnatural. Don't be so picky about food, you're an adult. Food is food, just dont eat too much and youll be fine.

>>76448770
>Food is food, just dont eat too much and youll be fine.
Food may be food, but you won't catch me here saying you need no more than eat Ramen everyday. That's not how to get an athletic body. To get an athletic body, you need to eat healthy foods. Chef Boyardee does not count as a healthy food. Constantly eating crap like that gets you cancer. A fatass can binge 20 cans of Chef Boyardee. I bet I could do like 10 or 15 if I had an edible brownie first. That stuff piles up inside. Better to binge on natural shit, that way there's no garbage piling up to begin with.

>also eat less
That part is implied ofc

Thanks to whoever was recommending green tea. I cold brewed some and it does seem to help quite a bit with hunger pains.

>>76448770
>youre an adult
Not if youre eating canned garbage instead of actual food

>>76448615
lol that sauce is basically ketchup

>>76448844
If you wanna take it up a notch, buy some theanine. It's supposed to be the active chemical in green tea but concentrated in a supplement. I find it works well with caffeine.

>>76448990
really? I have been taking it and could not percieve its effect at 400mg do you go higher than that? mine is from nutricost

>>76449008
Doesn't work for everyone. My understanding is that some people eat when they are anxious and green tea / theanine helps to reduce that.

>tfw another fasting day

>>76448479
Noice
Next milestone will be under 200lb (under 90kg)

>>76449047
After the first day or two I found fasting super easy as my cravings would basically just disappear.

>13% body fat
>can still feel stomach fat rolling up when i bend over
this is a sick fucking world isn’t it

>>76449346
>13%
By DEXA scan?

Fatty Contest
Prongs
99.6 kg

Finally the two digits. Next stop is 95.

10k steps?
Consider it done

>>76449419
Well done

After years of being 5’11 135 pounds (six pack and defined muscles but too skinny) I finally eased up on my neuroticism and committed to gaining weight.

I bulked up to 165 over about 10 months and while all my lifts went up considerably, I can’t stand being fluffy. My six pack is only visible in good lighting and my face looks like shit.

Should I hold my weight and try to recomp? It’s taking everything in my power not to cut 5-10 pounds but I don’t want to be small again. What do I do?

>counting calories
>hovering just above 120kg for a few days
>get depressed
>still count calories
>suddenly 118,7kg

all those thoughts for nothing

Fatty contest still kill?

Anons I was really fit
But a crazy ex from 3 years ago accused me of things I have to go to court for using a mobile to harass and or stalking

When i left her she said she was going to have me arrested if i didnt stay

Ive been through court for 15 months and gained 30 kilos, im innocent but the whole process destroyed me

Its been decided for 2 months now but the judge keeps calling in sick and delaying a verdict..

It took all my motivation and I just stare at a wall most days, any advice to get fit from a state of depression and potentially false imprisonment?

>>76449570
Why did you stalk here?

>>76448479
good job

>>76449570
>Ive been through court for 15 months and gained 30 kilos, im innocent but the whole process destroyed me
>Its been decided for 2 months now but the judge keeps calling in sick and delaying a verdict..
I'll be honest anon, your story stinks to high hell and there's probably stuff you're not saying - but I'm not here to judge, just to give advice.
>It took all my motivation and I just stare at a wall most days, any advice to get fit from a state of depression and potentially false imprisonment?
If you can, get therapy. It helped me out of my depression and is basically the best thing I did for myself in a long time. I turned from barely alive zombie husk into a (somewhat) happy and stable person. Wouldn't have thought it was possible when I started.
If that's not an option for whatever reason, you can do self-study for the methods that are often applied in therapy. It'll be much easier to fall into traps, but it can be done. Sadly I can't suggest the books that helped me, because those were specific to my issues and they weren't in english. But anything that's actually written in the field of cbt (cognitive behavioral therapy NOT cock an ball torture, though I won't judge) should help.
For the law issues, lawyer up and get as much proof as you can, then run everything by your lawyer.

Lastly focus on the things that make for a functional life and try to fix those, very roughly:
physical health (exercise)
mental health (therapy/awareness stuff)
social health (connections/friendships)
financial health (career and savings)
spiritual health (finding a purpose, doesn't have to be religious)

Once you have those in order, the rest might just fall into place. Good luck.

>>76449602
I didn't, and I'd lose nothing by being honest abd admitting it on an anon board.
She's been calling my family, sending my mom letters, keeping tabs on me and so on..

I was a nurse but I got fucking fired over the charges and cant work, its depressing being accused and having to recall this bullshit constantly, she fucking stabbed me for trying to dump her.

>>76448334
just do OMAD and keep your meal to a normal portion size

>>76449675
>to a normal portion size
And this is the part people will generally fuck up, "normal" is quite subjective and may unconsciously drift overtime.

I want to fucking binge SO BAD

>>76449758
I've been at this almost a year now and I've yet to binge. Sure, I've had some unproductive days where I went over by a little but I've not had a proper binge yet, or even the desire to binge.

Ok, so a couple weeks ago my doctor said that I shouldn't weigh myself the day after I do weight lifting because of water retention. I did thst and on Saturday two weeks ago, I weighed 272 pounds. Monday through Friday I did a weight training workout of about an hour a day. It was intense. I maintain a cut of calories of about 500-1200 per day.

I did not train yesterday. I just weighed in and the scale says 279.8 pounds even though my clothes feel looser and no way have I eaten enough calories to gain fat. And I doubt it was muscle growth in thst short of time. Could it really all he water retention?

>>76447516
>>76447280
Weight can fluctuate many pounds even on a day-to-day basis based on ambient temperature, air pressure, mood, the amount of sleep that you've gotten, the amount of food and salt that you've eaten, your hydration level, and a ton of other things. Don't think too much into it. Just keep on trucking.

>>76449823
You ate more than you claim

>>76447964
Do you not see the connection between your weight and you wanting to jerk off a lot?

>>76449830
I did not. I can assure that.

>>76449837
Yes, you did.

>>76449837
>>76449828

>>76449839
Why do my clothes feel looser? Also to gain 8 pounds in two weeks, I would have to be pretty much sedentary and esting two cakes per day to even get that much weight gain in fat.

>>76449842
I suppose. Ill try again tomorrow to see and just walk today. This happened a few weeks ago when the scale said 282 pounds on a Friday and then the next day it crashed to 275 pounds after not working out the day before.

>>76449823
sounds like your doctor thinks that you're retarded. He's probably right, so you should stick to his advice, but just for your information: the way we non-retarded people do this is by weighing ourselves every day and calculating the weekly average so as to smooth out the daily fluctuations.

>>76449919
My doctor specifically said to not do this and to just do it every month though. But that felt like too long an interval for me.

>>76449919
I do it weekly. An average is an average.

Playing OSRS is the key

>>76450009
For me its FFXI

>>76450022
for me it's Stepmania

breaaads...

I just use an app that graphs it and weigh myself daily or every other day and you can clearly see trends. I dont see how this is controversial at all

>>76449856
Thats why you should measure your waist periodically too. If your weight stayed the same or went up but your waist went down youve lost fat, maybe its mustles or water in that case, or error with the scale

>>76450041
It depends. I almost gain 5 pounds after every leg day. So sometimes it's just hard to tell what's what. If you're doing a lot of weight training, the scale feels fucking useless.

>>76450053
I suppose so. I used a new notch on my belt and my clothes are legit baggier and I'm now fitting into new clothes I couldnt fit into 1 month ago. I know I'm losing fat. Gaining 8 pounds in two weeks would have required me to sit on my ass and drink soda and cake all day if it was fat. I guess I'll weigh more frequently. It's just weird.

are you all retarded?
just stop being fat
in fact, you never should have gotten fat in the first place

I think I'm about to do a big carb refeed on Sunday, I'm probably around 12% bf right now dieting hard for a full month with 0 cheat meals/days. My dick still works but I can feel a drop in the libido, when I was above 15% id get horny all day and any girl that crossed my path made me horny and I was fapping 3-4x day

Its been a week... I still can't believe fatty contest is really gone.

so read haitians apparently do this thing where trey make literal mud cookies by mixing clay with salt butter or shortening,
said to provide virtually no nutrition but helps them deal with the sensation of hunger, could this be something i could look into ?

>>76450191
If people would just stop cheating then he wouldn't of had to kill it.

>>76450205
carribean diet hacks are often retard methods because their countries are too broke to do it more efficiently
>t. carribean parents

>>76450209
Who cheated?

>>76450212
More like who isn't cheating

>>76447479
>65g of Sriracha
Lol gross. Why not suck down a bottle of ketchup while you're af it.

Best non-meat protein source? Been having chicken for 4 months straight now

>>76450264
You could always try your boyfriend’s semen. If you don’t have a boyfriend then… well.. shucks, maybe I could help you out?

>>76450271

>>76450264
Eggs, Beans, canned Tuna

I also assume you mean skinless breast when you say chicken. I recommend skinless boneless chicken thighs as a replacement. The flavor you get un exchange for a slight decrease jn protein and a little more calories is worth it.

>>76450264
protein what I like:
- cottage cheese
- peanut butter
- refried beans + cheddar in a burrito
- chopped pork loin put into a stew
- eggs
- mixed nuts
please don't eat semen unless you want to.

>>76450264
cottage cheese
asparagus
legumes (beans, lentils ect)
quinoa
tofu
eggs

>>76450264
also fyi, even "whole milk" cottage cheese is already low fat so don't feel compelled that you need to specifically buy 1% or fat free cottage cheese

>>76450264
quark, cottage cheese, skyr, tuna, cod, shrimp

>haven't taken a shit in a week
Is this concerning? I've tried psyllium husk and chia seeds but it didn't work, current diet is like 120-150g protein, 70-80g carbs and like 30-40g fats.

>>76447479
I refuse to believe that's only 1400, it feels more like 1600-1700 with all that slop

>>76450386
Eat fiber my man, greens

>>76449823
How long have you done this weight lifting course? If it's less than a month, then dont worry. If you are doing a deficit and your clothes feel better, it's 100% a body recomp and water.

Water and muscle weigh more than fat. Your body is still internalizing what's going on and holding on to primarily water. Just keep trucking along. Nobody gains 8 pounds of fat in 2 weeks. It would require intentional self sabotage.

>>76449948
The reason your doctor says that is because most normies freak the fuck out when their weight doesn't go down and then either increase their deficit or get depressed and stop, when some fluctuations and plateaus are perfectly normal.
The longer the time interval, the lower the variance for the measurements, you may have a week of almost no change, then lose a kilo a day, but if you measure weekly/monthly, these issues become less big.
That's my assumption anyways, if you're unsure, ask your doctor - that's what they are there for.

>>76450386
This >>76450401
I eat like 400g of lean mean and 800g of green veggies a day, never had any problems shitting.

>>76450422
Yeah it's been about three weeks. I feel better than I have in years. So maybe it's just that.

>>76450423
Yeah it makes sense. I lost 40 pounds this year, primarily with just diet and walking. But I wanted to build lean muscle and go faster with the fat burn so I took up a high intensity weights class that I do 4-5 times per day. So it could just be my body reacting to the new routine.

>500 calories under the program for the week
make it up today or call it a win?

>>76450401
>>76450424
>800g of greens
I can't afford all of that

>>76450454
How? Produce is cheap as fuck. Its like $3 for 800g.

So Ive consumed 2500 calories over the last 3 days and i shat/pissed out what felt like 10 pounds in weight. Is it actually happening? The weight loss?

imagine not being able to afford rabbit fodder

>>76450467
>i shat/pissed out what felt like 10 pounds in weight
Technically you lose fat by exhaling CO2 and water, your shit and piss is just waste your body didn't use.

>>76450041
I wrote a 30-line Clojure program for this so that I can use it both from my PC and from my phone, picrelated.

>>76450061
by weighing every day and taking a rolling average, I even out the daily water weight fluctuations.

>>76450491
Business idea: hyperventilate to lose weight

>>76450205
>should I eat dirt
Dude. Come onm

>>76450606
Think about this, you could increase your activity level and your body would then increase your heart rate and your respiration rate in response which means you burn more energy (calories) than normal which allows you to lose weight faster.

>>76450606
You will pass out from alkalosis after 30 minutes.

>>76450205
You're ngmi if you're that desperate.

Fatty Contest
Blindoptimism
174.4lbs

RIP Fatty Jr.

>>76450205
If you want to avoid eating literal dirt you could make a slushie using those zero calorie water enhancers.

It's time to end this general, fattyjr has abandoned us.

>>76448479
>from 135kg (300lbs) to 99.9kg (220lbs)
First of all, congrats.
Second, how're things on the loose skin front?

Just noticed that my finger joints are again the same color as the rest of my hands. Nice.

Fatty Contest
The O
178.5

>>76450995
FATTY CONTEST IS BACK!

>>76450704
I'm sorry for doubting you Fatty Jr.

Fatty Contest
justaguy
108.5 kg

Sorry about that, I updated the contest with all threads I found

Fatty Contest
HeavyObject
87.9kg

>>76451073
Why did you punish us like this

>>76451073
Can you also fix the dates on the timeline?
It got fucked during 4chans long downtime

>>76451096
Uh, I guess we missed a few weeks during the contest and it shifted like that. I added an offset now to compensate for those weeks we skipped but past dates will be incorrect now

>>76451149
That's fine, thanks! We missed you.

>>76450029
Do you actually play on your feet? Ive started returning to it after not playing since 2004 or so. Its such an insanely good workout. The weight is melting off

Im probably averaging 5 hours of zone 1 to 2 cardio a week. I would never get this done without ddr

>>76451149
>>76451073
Thanks man, appreciate you checking in on us

Been awhile since I calorie counted, so I figured id check in. Today measured out to be:
1350 cals - 61g carbs, 68g fat, 126g protein

Dang, under what i expected. I think i actually have to up my calories a bit. Im roughly 7 weeks from my goal. The finish line feels so far away though.

I smell like coconut oil after a run. Is that good or bad?

>>76450009
>>76450022
>>76450029
For me it's hentai games.

Fattycontest
Crisco
216.2

>terrible spreading RSI(?) for multiple days, cant do anything biceps or triceps even when I go underweight and slow, feel it in the muscle, my tendons, and the bone(???)
>take lots of rest
>doesnt improve, agony
>take ibuprofen
>improves in two days, no more agony
thank you gaypill you are my greatest ally
finished almost all of the workout I could safely do at home

>>76451402
new sharkslop when

>>76451073
>>76451149
Thanks, man!

Anyone else at the point where hunger pains start feeling good

>>76451465
Yes, being hungry is based.

at some point i should start visiting a gym to build muscle while dropping all this fat but i have zero idea on how muscle building works or how my defecit should work.

part of me wants to put this all off until my goal weight even if my body will look soggy

>>76447516
If you are 300lbs you should be losing a TO of weight eating 2000 cala per day. You will run into an issue later by eating so little at this stage and sooner or later you will have to eat more and then exercise more to keep the same deficit.

>>76448161
Good man.

>>76451503
1) get a schedule from a PT
2) do machines son
3)???
4) profit
if you think fat loss is slow just wait until you find out how long muscle gain takes; right now its like you're bulked and ready, your ability to get muscle worsens with weight loss because you are expending energy reserves. the best moment to start is yesterday and the second best moment to start is now

>>76451522
>1) get a schedule from a PT
unless PTs work overnight, i'm fucked there. my schedule doesn't allow daytime outdoor activities much

guess it's just machines and pray

>>76451532
just ask any LLM and it'll spit you a decent enough routine thats about 10000 billion times better than doing nothing

going out drinking tonight bros how do I maximally limit the damage

So let's say you did a diet for a whole month without any cheating while lifting and lost a lot of weight, then at the end of said month you throw in a cheat day and stuff ur face with 2-3k cals above ur maintenance, what would happen?
Now that I've lost the weight I'm so fucking paranoid of slipping off my diet because inside my head I'll get bloated and fat again overnight.

>>76451602
order diet soda

>>76451603
if you have a solid diet 29/30 days and have a cheat day 1/30 days almost nothing is gonna happen

>>76451073
No problem babe.
Is the code open source in case you go away for a long time?
Not that it's needed to rebuild the project, but both the historical data and the frontend have become iconic at this point.

>>76451603
the only way one cheat day can statistically ruin the work(read: put you in an overall gain for the week) is if you ate much, much more than 3k on that day alone

lol I lost only 15 pounds from 255 to 240 and I feel attractive as fuck. I am going to be a literal golden god at 210

>>76451602
I usually fast Mondays and Tuesdays if I go out drinking with the lads, the deficit on those days counteracts the one extra calories from drinking

Got dumbbells, a pullup bar and resistance bands.
At this point it's kind of a wall, because you need a bench AND a barbell AND a huge set of plates AND preferably a power rack to not become a meme headline AND flooring not to punch a hole to the floor below if you fail an ohp AND I hate buying cheap chinky garbage and suddenly you need to drop a month's wage on it all.

>>76451503
>part of me wants to put this all off until my goal weight even if my body will look soggy
Here's a secret anon: You'll get there faster if you lift while getting there.
>at some point i should start visiting a gym to build muscle while dropping all this fat but i have zero idea on how muscle building works or how my defecit should work.
Literally just look up the usual exercises, pay attention to form (that's the most likely place to fuckup) and increase weight until it becomes hard before your form gets super bad.
Ideal? No.
Better than putting it off? By an infinite amount.

>>76451589
i keep forgetting how powerful AI is these days. already have a plan made with it too, thanks

>>76451454
No clue. It's another mahou shoujo so hopefully it fixes some of the issues with Celesphonia.

I'm observing fine motor control gains.
Not sure if that's from laying off the booze or better diet or lifting.

>>76451614
https://www.fattycontest.com/data/

2 months, lost ~10 pounds. Left was 135, right is today at 125.5.
I really thought I was going to look way leaner after dropping 10 pounds, but I guess not.
I've been doing carnivore + fasting without counting calories. I feel a lot better and I'm lifting better, but I don't want to keep dropping weight because I already weigh so little.
I'm going to stay on carnivore since it makes me feel way better but I'm done doing 2/3 day fasts like I was before. That shit is brutal.

my testosterone went apeshit since i dropped a bunch of fat but now my dick is chafed from jerking off
FUCK

>>76451802
Good progress bro. Keep going.

>>76451213
>Do you actually play on your feet?
yes, I specifically got into it because I figured it would be a good workout.

>>76451736
I am in awe. Thanks.

Bought frozen brussels sprouts for the first time ever - not bad. They are noticeably more bitter than fresh ones, but always in season, cheaper, less cleanup (can instantly cook, no cleaning and removing stems), last indefinitely and still pretty tasty.
Not as versatile or broccoli or cauliflower, but good for any anon who needs a change of pace.

God I just want a glass of apple juice...
Just a sip, please...

>finish biking
>get out of shower
>my head is extremely clear and calm
is this the runner's high shit people talk about??

>>76451927
Fuck apple juice, german apfelsaftschorle is where it's at (apple juice with carbonated water)
I wanted to attach an image but that feels like showing a junkie meth, so I chose against it.
>>76451932
Probably not a runners high, but moving makes us feel good, yeah.

>>76451936
>apple juice with carbonated water
That's how I'd usually drink it, yeah, sans calling it the guttural demon-summoning utterance.

Hoping this stuff tastes ok.

>>76451915
looks good, might roast me some next week

>>76451975
Why would you buy this peak slop?

>>76451990
I am poor and cannot afford 100g+ a day of protein via food alone.

>>76452024
Sure but why would you buy dogshit protein powder

>>76452032
Very cheap for the amount.

>>76452024
Consider egg whites, often the cheapest protein you can find. Well so long as you're above eating bugs, if not going get some crickets from a pet store, they have huge bags of crickets as lizard chow, but its the leanest protein you can find and also dirt cheap.

>>76451986
That pic is just from google, but mine came out well too. Made a sauce from lemon juice, parsley, paprika powder and un-milled mustard (the french "a l'ancienne" type with whole mustard seeds) as well as some chili.
In my case I have had so much brocolli I needed a change, and since brussels sprouts are still a brassica you get all the same nutritional advantages of broccoli but with a bit of a different taste.

>>76452034
Have a look at the ingredients list, cheap protein powders often contain a bunch of other shit to stretch it out.
The decent ones will just have lower quality protein, but also carbs etc aren't uncommon.

If you're concerned about cheap protein, do consider looking more into plant based stuff, it usually beats out animal protein in price.
If you need an animal, chicken thighs on the bone are usually very cheap, you can learn to butcher them in 5 minutes and cut your chicken cost in half. It's not as lean as breast, but more tasty in return.

>>76452056
Well I'll use this for this month, I'm sure its better than not reaching protein goals.

I'll look around more, but this was very very cheap. Can easily add 60G of daily protein all month and hit my goals.

What kind of plant based protein do you suggest?

I ate some rice today. I’m such a little piggy. I think I should be reprimanded by the thread. Call me a little porker pig and make oink noises at me. Slap my little pig thighs until I squeal.

>>76451975
I could buy like 12kg of quark for this sum of money, and it'd be 3-4.5 pounds of protein depending on exact variety.

What are we eating /fat/bros?
Baked rice and brocc today
No salt only spice

i ate 6 (six) lidl ice cream sticks today

>>76452092
I was gonna fast, but I'm thinking of having some pulled pork and veggies now because I'm hungry.

>>76452073
>>I'll look around more, but this was very very cheap. Can easily add 60G of daily protein all month and hit my goals.
Just check the nutritional info so it's not a bunch of carbs that fuck you up. If it's cheaper protein, it will almost certainly be less bioavailable (doesn't matter) and maybe less complete (does matter).
>What kind of plant based protein do you suggest?
It really depends on local prices.

Have a look at picrel. It's old and the prices are outdated (pre-covid), plus they were euro prices to begin with, but the relative positions should still be similar.
If you look at the right graph you can see that purely in terms of cheap protein, seitan is great. (you don't have to buy prepared seitan you can make your own from flour, or buy it as a powder). However it's pure gluten, meaning if you got allergies it's a no-go, and it's not very complete, roughly 60% or so iirc.
Other cheap proteins are chicken legs (that is whole leg+thigh+back piece), eggs (not if you're american) and tofu. Question is if only price matters to you or also calories per protein (so only lean protein).
Maybe it helps you.

As for what I like in terms of plant based proteins, I like seitan, tofu and lentils myself. Also tempeh but it's overpriced here, and making it yourself is a pain if you try to de-shell the beans.

>>76452092
this isn't food

>>76452081
In the same way that boogie985 goes "oh I am such a piece of shit I am so bad" to get social validation by "accepting his faults", you're just trying to distract from your failure.
Just be better.
>>76452092
Usually a stir fry. Today brussels sprouts with chicken. Tomorrow a turkish lentil vegetable stew with eggplants. Sunday cauliflower and broccoli with shrimp.

>>76448661
>>76448722
>>76448801
why are your jimmies so rustled, anon?

>trying to lose weight
>down around 20 lbs over 4 months
>cico, walking, weights
>breakdown of diet looks like pic related
>gym bro tells me I’m going to absolutely fuck my metabolism and get nutrient deficiency

I’m usually around 1k deficit, I’m not overly concerned because I figure I’m probably rounding exercise up, diet down, etc.

Is there any actual truth here as long as I’m not eating trash?

>>76452148
Pic related

FUCKING YEW DATTY CONTEST IS BACK FUCK THATS MADE MY DAY

Eumenes
93.6kg
193cm

how many of you started morbidly obese/100+ lbs overweight?

>>76451465
I like the pain. Feels like I'm working out even when I'm just playing xbox.

>>76452244
Down 104 pounds since December 5th, from 266.4 to 162.4

I tracked daily until June but still track often enough

https://pastebin.com/ZmZ2BQVQ

I like that I can have an hyper-indulgant chicken caesar salad and come in at 1200 calories still. Shit keeps me safe

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.

>>76452244
Yes. A few years back I was in the 250s and dieted down to 155. Bulked back up to 185 and now im sitting around 162.

>>76452158
Looks fine to me. Pretty textbook macro split too.

>>76452244
i was nearly 400 when i started
being told i was prediabetic kinda got me in gear

>>76452425
how much do you weigh now?

>can't work out today because of DOMS again
FUCK

>>76452430
214.2. i even fucked up at some point a few years ago and had to start over from the very start

>>76452454
thats great progress!
nice job anon u should be proud of urself

>>76452092
Chicken and Broccoli of course.

>>76452456
i guess, but i've been ignoring muscle building so even when i hit my goal weight, i'm nowhere near done

as a different anon pointed out earlier, if i start lifting now, i could get to my goal weight faster

>>76452092
some shitty meal from factor because the kitchen has been held hostage by women all week

ive been in ketosis for over a month so far when does this so called boost of energy suppose to come in?

>>76447119 (OP)
I'm so fucking done with this, it never fucking ends. I will start doing 24/48 hour water fasts from tomorrow, I want to end this as quickly as possible.

>>76452404
mmmm yummy doughnuts

>>76452459
peasant starvation food

>>76452425
You were 400lbs and only PREdiabetic?

>>76452459
Based, literally all u need

>>76452631
yes, doctor told me i had 2-3 years to fix it or else i'll end up full on type 2
fortunately that's in the past

Why do I keep gaining weight everytime I eat normally/more than 500 kcal?

>>76452648
how short r u

>>76452046
Egg whites are expensive where I live, chicken breast is number 1 for cost per gram of protein, whey protein is a close 2nd, then whole eggs

>>76452656
5'3", 137 lb right now.
I manged to get down to 133.8 when I was anorexically starving myself.

Then I had ONE DINNER with friends and it all came back. D: I'm glad at least it didn't go up to 140, but this is fucking fucked.

>>76452660
5'3?? are u a girl? :0

>>76452663
Yes with PCOS

>>76452663
And barfing doesn't work, b/c the nutrients still get partially digested.
Only starving myself does.

>>76451915
I love roasting Brussels. Ive never gotten frozen ones to look this good. I usually buy fresh because I've had issues with frozen ones being all sogg6

>>76448479
>>76448479
It's wagyu.

>>76452660
I'm 6'0 and I weigh as much as you

>>76452148
Keep it at 1500+ kcal and you'll be fine

>>76452684
That's different though, you're not a shortie. So you're not fat, but I am.

>>76452675
desu abt what you said before, you might just be underestimating how much youre eating. how much intake are we talking here when you say eating normally? at ur height and weight, you couldl losing like 0.5-1.0 pounds a week at 1,200 a day, with no exercise but yet again idk anything abt pcos effecting ur weight loss.

Fatty Contest
KickboxAnon
221.1lbs

>>76452244
Down 135 lbs. Around 30 to go

>>76452092

>>76450064
No it's normal anon. It's actually really okay.
Especially if you're working out and building strength.
This is /fat/ loss general.
Not /weight/ loss general.
Losing weight is ultra bad if you're not exercising and letting muscle deteriorate on a caloric deficit.
Bouncing up and down while your body recomposes itself and gains and sheds water weight to build more muscle is fine. I have a lukewarm take that it's actually better than just losing weight.
I've been hovering 204 to 207 for the last month while I started lifting. It's just trading some fat for muscle, but my supplements are heavy on the recovery side.
And the recovery means WATER.
WONDERFUL WATER.
THE MORE WATER WEIGHT YOU HAVE THE BETTER.

>>76452691
I am counting calories of everything I eat, I even use an app called "Lose It!" to track. Everytime I ate 500 kcal I lost a pound per day. Everytime I ate, say, 1000 or 1400 kcal I gained weight.

My husband keeps saying it's actually the weight of the food I ate. But I don't believe him.

>>76452459
I made mine with a can of Thai curry paste and a can of coconut milk instead of tomato. 2x chicken breast, Broccoli, bell peppers, and added some onion slices at the end to keep them crunch.

>>76452617
The first thing I do when im doing dieting and get to japan is eat two of these.

>>76451603
You get a temporary 5 pound gain because you likely stuffed your face with carbs and other things that draw in water.
You go back to dieting and drop those pounds very quickly. By the time you've gotten rid of the water, you would have lost the weight you gained by overeating.
Basically nothing.
Enjoy the pigout anon.

>>76451975
Bro go nutricost. You get 5LBs for the same money.
Nutricost is good shit

>>76452620
peasants don't get fresh meat everyday.

>>76452729
Not the anon you're replying to, but thanks for this answer. It makes me feel a little bit better.

i am having a diet coke for dinner :D

>>76452702
The fact that you are describing day to day weight gained and lost as discrete events and not general trends established over weeks is a problem. You will easily gain/lose 5 lbs in 24 hours depending on water weight and how much shit is in your intestines. Particularly if you are going from a relatively fasted state and you suddenly have a big salty meal. Until you have your weight logged every morning after using the bathroom and before eating/drinking anything for two weeks straight you have no clue how much weight you are actually losing/gaining and freaking out over the day to day variance is a noob trap.

after careful considering and long pondering sessions, I have decided I will be introducing more fried chicken into my diet

>>76452769
Thanks anon. I'll do that.

>>76452770
Ngmi

>>76452698
needs hot sauce

>>76452776
Just for reference, here is my weight log for the summer. As you can see I weighed in at 215.2 on 7/24, but that was after a day where I ate super light (protein shakes and some chicken for dinner) so I was dehydrated and my guts were empty. After I went back to my usual food the next day I had a huge spike, over 7 lbs up in 48 hours. But because I track this stuff long term I know it was just 1 day of variance and so I stuck to the plan, and I'm right back to my overall trend line of 2 or 3 lbs down per week.

Where is our priest, I need to confess my crimes.

Will the neurotic belief that I am too fat for love go away at some point on the weight loss journey or am I stuck like this forever?

>>76452818
There's no telling. Maybe once you start getting mires it'll snap you out of it, but some people still don't.

>>76452809
Confess and your sins might be forgiven as long as it doesn't happen again, my child.

>>76452826
I drank a lot of beer and ate a lot junk food at a closing ceremony for a project I worked on, father. Plus ate a lot of junk food and ate out a lot during the crunch period.

>>76452826
I overate 1k cals past my tdee to reward myself since I was dieting whole month without cheating

>decide to allow myself some homemade pizza after 8 strict weeks
>figure I should calorie count it to estimate the damage
>bread flour only had 360 calories and 13g protein??

This indulgence wont even put me over my calorie deficit and im still at 110g protein for the day

>>76452879
only reason i don't make my own pizza is because i CANNOT be assed to do all that prep for something that gets devoured in 10 minutes

Love feeding these guys when I go for hill sprints

I don't count calories. My diet is simply "whatever I cook". I am a terrible cook and I dread every meal.
I have lost 40 pounds already.

Threadly reminder that WAGMI

>stuck to keto diet for a week
>put pork that’s been marinated in sugar in my mouth without realizing
How fucked am I? I spat it out immediately but putting it in my mouth is enough to end ketosis, right?

trying to cope by saying my 2lb gain is just newbie gains from lifting

>>76448479
Nice

>>76452995
it takes like 50g of carbs to break ketosis, and even then you'll be back in it after a few hours
I've eaten fried chicken and still tested positive for urine ketones
don't be an autist

>>76448479
Nice work. This is my top priority in life right now, to get to double digits. Consider me inspired.

>>76452092
I need to worry less about what I eat, more about how much I eat. Im making things too complicated by trying to make sure each meal has good macros. I just need meat, rice/potatos and broccoli. And a multi and continue until weight is off.

>>76452770
I bought a bag of tendies and honestly if I was to have some of these with some mashed potato and veg I dont think it is the worst thing in the world. Easy portioned protein that I can keep in the freezer.

My best weight loss come from a pretty low fat diet. I felt like shit for the most part, and my digestion got pretty blocked up. I starting thinking I was lacking fiber, even though I was probably getting 30g a day, so started adding more salad and veg and things never improved. Went back to fatty meats, peanut butter, got fat again, but can now shit. I just dont know what the lesser of two evils is. Going to the doctors because ive fucked my own asshole from trying to past concrete is something I try to avoid now at all costs.

>>76453004
can anons tell me if this is an actually real thing

>>76453082
I usually don't go in for pepes, but that one is of extremely high quality

>>76452899
Same, I even bought a pizza stone, which I've used exactly once in the last year

I dont know if I'm not getting enough fiber or what, but since restricting calories, I've gone from shitting multiple times a day to once every 3-7 days or so. And when I do finally shit, it's a giant rock-hard log that leaves me sweating and panting like I just gave birth
Anyway thanks for reading

Fatty Contest
noa
115kg
183cm

>no longer have to flex to feel my muscles
did I win?

i can’t stand being in this pudgy disgusting fat flesh prison i have trapped myself in anylonger

>>76452244
410 to 190 in 15 months
>>76452631
Same. Lowest possible A1C for the designation too at 5.7, got below it in 3 months and well below it by the year mark
Also perfectly healthy lipids panel
Was just about to tank though, caught myself right in time, don't get away with it much longer than your early 30s

>>76453316
>410 to 190 in 15 months
Not even believable

>>76452899
Pizza dough freezes really well, I usually make enough for 4 personal pizzas at once and then freeze the other 3. Let it thaw overnight in the fridge then after an hour or two on the counter it is ready for the oven. Still kind of a lot of work overall though.

>>76453319
Not my problem if you don't believe it
I broke down the recorded calories in vs weight loss over time and the estimate was ~1800-1900 daily deficit average iirc
Eating 1600 cal a day, estimated TDEE of over 4000 including exercise when starting, so higher than 2k deficit at first and shrank as I did, works out

Fatty Contest
Name: Dzonathan Gavert
Weight: 115.55 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=kkcq3tX2nOA

>>76451802
How tall are you?

>>76453323
I used to make myself pizzas at home when I was a fatty. Id eat the whole thing myself in a day, I just calculated the calories for one I used to make, they were 2500kcals for the base pie alone without any toppings or sides. No wonder I was such a fatty. Pizzas are delicious but a nightmare for calories.

>>76453282
When you've made it, you'll look like you're flexing, even at rest.

>>76453465
>they were 2500kcals for the base pie alone without any toppings or sides
wtf nigger

>anons feeling the need to post their disgusting feet on the Internet

>>76446433
>>76446433
>>76446433
continue using that thread once this one hits bump limit

>>76453277
Exact same thing happened to me. What is your diet currently? I tried everything, more water, more veg, more fiber. Lasted for about a year before I started shitting normally again.

>>76453476
Will that thread get picked up for fatty contest with no subject?

>>76453277
>>76453506
Same, although for me it only lasted a couple months. Gave me hemorrhoids to deal with for awhile but they're gone now thank God
I think it's just bound to happen when you massively decrease your fat carb and volume intake all at once
Also be careful about whey protein if you're using it, that can worsen it

>>76453277
I have had the poop slowdown for a while. The rock hard shits are just the last couple of weeks and are currently getting much better. I started putting back in bread and perogies back into my meal plans. I have been getting a ton of fiber, but I think plant fiber just doesn't work for me, maybe you.

>>76453471
Dough
500g bread flour; 1860kcal
2tbsp Olive oil; 239kcal
2tbsp sugar; 97kcal
Total: 2196kcal

Sauce
1can San Marzano, Peeled Tomatoes; 164kcal
2tbsp Olive oil; 239kcal
20g garlic ; 26kcal
Total: 429kcal

Cheese
120g Mozzarella Cheese, Whole Milk; 382kcal
Grand total: 3007kcal

and yeah, I'd eat the whole thing myself, it'd make one large pie, it was actually even more than I first said because I forgot to count the olive oil.

>>76453515
>sugar in pizza
Why?

>>76453532
there is a reason subway is considered cake

>>76453532
Gives the yeast something to eat, makes it rise more, also makes the crust brown better.

>>76453532
>>76453537
Most pizza doughs will have a little sugar in them, its not uncommon.

>>76453476
No, fuck you.

>>76453509
Yes, the entries there have been included.

>>76452116
Dude, stop arguing. He gave you a legitimate answer and you're just trying to poke holes in his reasoning without giving him any valid alternatives or actually looking into the product you are trying to denigrate. The choice he made in product was fine. There's 30 calories of "filler", which is perfectly reasonable for a cheap product.

Fatty Contest
TheObeseBrit
206lbs

>>76453465
Yeah, a thick crust pizza with a bunch of olive oil soaked into the crust is pretty much the worst cutting food imaginable. It's pretty reasonable to do a thin crust, high protein cheese, some kind of low fat meat topping, and macros are not bad.

>>76450397
no lol, i tracked everything

if you eat low fat you can easily eat this much

also the 2 monsters were zero

>>76450251
hot sauces reduce hunger, thats why

>>76453605
Yeah you see fhis shit all the time in /fat/. Nothing is ever good enough for some people and you just know theres no way they hold themselves to the same standard.

what did the eurofags ate today for breakfast ?

500g of quark with 213g of apple

was absolutely fucking disgusting

>478cals
>50,6g carbs
>60,7g protein
>2,6g fat

i will now go to the gym and hit my daily cardio

>>76453678
four slices of bread with twix breadpaste

>>76446433
>>76446433
>>76446433

>>76453681
how many calories does that have nigger

>>76452158
Useless info. Post the food you eat. Macros are irrelevant. Where you get them is what matters

>>76452660
You are still anorexic. You have no idea how nutrition or metabolism works. You didn't gain 4lbs from one dinner. Its glycogen and sodium. Please see a doctor. Anorexia is the mental illness with the highest mortality rate
>I have it under control
You don't.

Fatty Contest
Eumenes
93.2kg
193cm

>>76453678
>breakfast
I don't eat that Jewish meal. I don't eat untill 1pm at the earliest

New Nun bread please

>>76453783
Fuck off, there already is a thread.

>>76453783
No until you finish your Sundae

Fatty Contest
KartveliGoliati
139.5kg

I know that the contest is broken, i guess he will parse archives if he is going to fix it

>>76453514
I think bread helped me too actually now I think about it.

>>76453839
>>76451073

>>76452677
Fresh is absolutely better. Issue is they are somewhat seasonal and the cleanup at least here takes a decent amount of time (you usually have to remove a leaf or so per sprout).
I usually defrost them in the microwave (make sure not to nuke the shit out of them), let them drain and steam off a bit to dry and cool, cut into pieces, then roast. Works decently, though they never get quite as good as fresh.

>>76453605
>"You should check the ingredient label to make sure"
"Dude stop arguing"

Are you legitimately retarded? Did you mistag me?
He said he got cheap protein, I told him to be careful and check the ingredients, then moved on to answer his question about non-animal proteins.
Sorry I "denegraded" your favorite brand man, I'll be sure to get permission next time. I swear you don't get meltys like this anywhere but the /fat/ general. Must be the hangry.

>Ate half a tuna foot long from subway for breakfast before work
>now i only have 630 calories for the rest of the day
no regrets.

>>76454218
Make a double scoop protein shake for lunch and then go for a walk and youll still have 500 calories for dinner.

Fatty Contest
timetolockin
212.77

Fatty Contest
Healthy2026
368

>>76454533
What's going on there, big guy?
You on the most insane bulk there ever was, or is something going in the wrong direction?

>>76454577
He's locking in.

Fatty Contest
looxmaxretard2006
82.6kg