Thread 76454348

>Who is /fat/ for?
For sizable sumo working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/

>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).

>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html

>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.

>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq

Previous threads: >>76446433 >>76447119

THE NUNS ARE BACK IN TOWN THE NUNS ARE BACK IN TOWN

>>76454348 (OP)
can anyone teach me how to not be fat anymore?

>>76454365
I want to know how to, without starving myself or living on broccolli.

>>76454365
Reduce your caloric intake until you reach your goal weight

>>76454368
that's my thing too, I'm starving all the time and it's brutal. and I've been lifting but my weight isn't going down, despite being in a deficit. when I don't workout I have no problem losing weight, I just don't want to lay around like a sloth all day.

Im just so sick of being fat and ashamed of myself. I used to be so fit and not sure how I let myself go like this.

>>76454365
Cook your own food, don't fry anything. It's literally that simple.

>>76454365
don't go over 1500 calories

Low fat, high carb, high protein

>>76454365
no snacking
no slop
that's it

>>76454365
Just say no

>>76454368
eat high volume foods and spam zero soda

Lads we have to stay strong and say no to slop

Yeah but what if I ate 6000kcals of McDonald's

>>76454401
Buy cheese and a loaf of bread.
It's more delicious and cheaper

>>76454407
Based mu poster

>>76454399

NEVER

only have two days worth of carbs in the pantry. i'll bulk up i suppose over the weekend and i think i'm going keto. chatgpt suggested it ;s

>>76454392
>spam zero soda
Yeah non-ideal, artificial sweeteners like sucralose seem like a cheatcode but they fuck up your GI tract, fuck up your gut microbiome, and make you hungrier. It might help if you're just eating because you're bored and want something with flavor to put in your face, but it'll give you digestion issues and make you feel hungrier as a result which might make you end up eating more.

>>76454401
Probably not losing weight

>>76454401
Would probably kill an 18th century human.

>>76454461
I'm sure people who got Darwin'd into being gigachads by infant mortaility rates, ate high quality pre industrial foodstuffs and lived/worked outside in the sun and rain 90% of their life would die from eating 6k kcals of shitty fast food, you redditoid faggot.

New minimum since i started the diet: 133.3kg, although its just 0.1 less than the old minimum
(Im 6ft6 so its not that bad)

Fatty Contest
GuidoGolem
210.4lbs

I had a single patty smashburger today. 700kcal

WORTH IT. It's been like 4 months and 40 pounds. I needed it. It's just funny how i'm just weighing everything I eat like an autist now.

>>76454415
i just ate the selena gomez oreo cookies and I have to say they are tasty.

>>76454545
how many did you eat though

>>76454545
Do they really taste like Selena Gomez or is it just some fake artificial anchovy flavor?

Titans Quest 2 is kino

Is it really worth to be slim if you can't eat 5k calories per day?
What's the point of living if you can't eat all the delicious products
>just eat it once every 3 months
yeah kill yourself

uhhhh fuck lunges are brutal

I did it /fat/. After losing roughly 130 pounds since July 2024 i'm finally below the 100kg mark. People are actually treating me as a human.

I had my first day eating st maintenance/a bit above maintenance today in 8 months.

I'm still 10 pounds from my goal but taking a short break.

I had Amish pot roast with potato wedges, a snowball(shaved ice for non MDers), some Amish coffee cake, and am getting a cheesesteak for dinner.

>>76454678
>blue lock yaoi enjoyer

based and redpilled fat bro

>>76454603
4
>>76454633
tastes like cinnamon chocolate cookies with cinnamon cream.

>>76454645
eat it every now and then. I'm the oreo poster above and I enjoy slop in manageable amounts everyday.

I don't eat an entire box of cookies or whatever because I know the box of cookies will be there tomorrow or whenever I want to enjoy them.

>went 3 calories over 1500
fucking hell it's over
i'm ngmi and will stay fat forever

>>76454645
name some delicious products that you want to eat. guarantee it's goyslop with mountains of sugar

>>76454678
How old are you? Im currently 121 against and 32 years old (177cm). Lost about 10kg so far. I feel like I did this too late in life

>>76454695
How tall? Assuming you are a man, shouldn't your BMR be like 2000 calories?

>>76454687
>I don't eat an entire box of cookies
Cause you're mentally cucking yourself out of it

>>76454702
I want to eat everything, literally everything that's delicious
I want to eat until I don't want to eat anymore, sadly for me this only stops after I've eaten like 6k calories

>>76454708
He's probably a millennial, you gotta remember 4chan is 22 years old.

I'm 35 and my BMR is around 1700, I do a lot of cardio but if you're not doing cardio as a millenial weight loss will be horrifically slow.

>>76454708
5'11
my bmr is like 1800 and tdee is 2200

>>76454720
NTA but im 122kg. 32 years old. Things are going well just dieting but what do you do cardio wise? I aim for 13k steps a day on average and do about an hour of elliptical every friday/saturday/Sunday with weight training classes monday-thursday

>>76454715
>Cause you're mentally cucking yourself out of it
I literally don't feel like eating more dude. you just need to reframe your thinking

>>76454715
well seasoned roasted vegetables are delicious and you're full after 600 calories but you won't

>japs think this is 100kg for a 180cm male.

That has to be 150kg at least.

Ive beekn living of plain popcorn to reduce calorie intake because i dont have the willpower for a water fast and i just took the craziest shit ever. It was fucking gigantic and light brown. I lost like 2 pounds immediately

>>76454735
>well seasoned roasted vegetables
tell me your favorite seasonings recipe and vegetables to go with it

>>76454678
Respect

>>76454678
>People are actually treating me as a human.
What specifically is meant by this?
What changes?

>>76454645
>What's the point of living if you can't eat all the delicious products
You'll come to realize that both the products you use to eat and the amounts you used to indulge in were actually not all that fulfilling and "losing out on them" doesn't really hurt in any meaningful way.
It's like someone who always wastes away on the couch why you'd go on a hike or do exercise, why bother if you can't chill on the couch - when in reality wasting away on the couch isn't all that great compared to the enjoyment of a nice hike.

>>76454703
NTA, but take this generic saying to heart:
"The best time to plant a tree is twenty years ago. The second best time is now."
You're doing fine at 32, believe me. I'm a bit younger than you (though not much at 28) and always felt like "it's too late" until I got into group therapy and I realized there were people there who were 70 and still had issues and for whom it was still worth to better themselves. Keep going you're doing well.
>>76454736
Probably like 175-200 if I'd have to guess. I looked like a slob at 130 but still noticeably less bad than that panel.

>>76454735
>you're full after 600 calories but you won't
untrue, I already tried high fiber/veggies diets
yes they're delicious but they're not satisfying I keep getting hungry for real food
I can eat a tray of roasted veggies and be like 'damn that was good, but now I'm really hungry'

>>76454733
good for you, doesn't work for me sadly

>>76454751
it's not the same
you're comparing doing something interesting with doing something not so interesting
but eating lots of food is something interesting and the tradeoff is, nothing, just eat less

>>76454766
>good for you, doesn't work for me sadly
It isn't something that happens overnight anon.

also

Fuck I want to see isagi and hiori make out

>>76454766
>but eating lots of food is something interesting
Unfortunately this is one of those things that you can't understand until you've gotten closer to losing the weight, but it is in fact not interesting. It's a distraction and short term dopamine at best. Once you have overcome it and look back you'll realize that "interesting" and "it makes me feel good" are lies you told yourself.
Also of course it's not "sitting on a couch looking at a wall" - it's watching tv, gaming, watching vods/anime.
You'll come to learn (hopefully, some people never do) as you get older, that short sighted hedonism is a trap that makes you miserable in the long term, while at best keeping the worst bad feelings away temporarily.
I really, really hope you'll one day be able to agree.
>yes they're delicious but they're not satisfying I keep getting hungry for real food
>I can eat a tray of roasted veggies and be like 'damn that was good, but now I'm really hungry'
You should try to analyze what it is that satisfies you about junkfood but not the other stuff. Is it the msg? Buy msg and add it to your veggies. Is it the consistency? Get a similar consistency via different foods. Is it the carbs? You can have healthier carbs for sure, try potatoes (no massive fat with them, so no cheese or excessive oil).
It's about finding a way that works for you, I simply don't believe that you are the one magical human who can't find anything remotely healthy to eat and enjoy.

>138 in june
>138 now
fuck

>>76454809
Well? What excuse do you have for it, fatty?

>>76454813
He means he weighs 138grams

>>76454813
no excuses :( all i can say is i've been feeling slightly more muscular in my arms

Confess.

>got a refeed/maintenance day scheduled
>it feels wrong to eat so much food
new mental illness unlocked
I sure hope I'm not trading one eating disorder for another

mmmm yeah im going to eat some fried chicken

>lift one time
>scale doesn't move for a week
Lifting is a curse

>>76454832
I'm using my strict adherence to my diet as an excuse to do less in other areas of my life. I shouldn't.
The diet I'm keeping up with well thankfully, I slip up sometimes, but never so much I leave my caloric goals substantially.

>>76454832
>confess
today I went out, didn't count calories, and I don't even remember how many beers I drank but it was a lot

wooshes are fucking terrifying, bros. you body just simply deciding to lose a bunch of water weight unprompted is something that will always catch me off guard

>>76454832
i still eat slop, but mindfully

1953 kcal
170 g protein

17k steps

today was pretty damn good

Weekly weigh in tomorrow, do i take a dump now and risk not being able to squeeze one out tomorrow morning or hold it in until then, life is hard man

I ate the fried chicken
it was okay
kfc has really gone downhill :|

>>76454995
*pats your belly*

>>76455007
Faggot

Today i ate
>3 breaded chicken breast and a sweet potato
>150g bag of sweets
>share sized bag of onion ring crisp
>Chinese takeaway - crispy salt and pepper chicken - beef with mixed veg and roasted pork
Probably like 4000kcals, What the fuck is wrong with me

I did not go the gym today. But I did eat very little so thats my compromise

>>76455093
Sometimes the bottomless stomach just chooses you to inhabit. Just suffer for a week to make up for it

>>76455102
he's not demonically possessed, he's just a weak-willed failure of a human bean

>>76455093
Whats wrong with you is that you feel bad about enjoying things in your life, its a mental issue

>>76455102
Yeah i'm going to only eat 1 meal tomorrow and it should balance out.
>>76455120
I don't deserve to enjou life until i'm not a fat fuck anymore

my Dark Passenger won over me and i oveate biggly

how many milks do you drink today, /fat/

Good old chicken vegetable stir fry always has your back.

>>76454970
I think you are over thinking this buddy. Do I loose poop weight now or just before weight in 0 difference. Unless you are massive diarrhea and loose a lot water weight during poops.

>>76455139
>fry
ngmi

>adding msg to vegetables.
Never thought of this. Is it ok?

>Cute cashier girl at my local store got all flustered talking to me today
Did i make it? I was just buying my stuff at the till and she was spilling her spaghetti like crazy, it was very cute.

>>76455173
If you want to die at 40 from a heart attack sure

Fatty Contest
Big Frigate
192.8 lbs

>>76455173
>Never thought of this. Is it ok?
I've been doing it for ages. If you have that weird genetic issue where you react allergic to msg it's bad. If not, it's perfectly fine, the only downside it can have is that you get used to the "takeout flavor" and it makes you buy takeout. If you simply avoid that trap it's perfectly fine. Also ignore >>76455177 .

>>76454832
My mentals are fucked lately and I have been binge drinking and desperately fighting off the urge to binge eat
Had a couple moments but not like I used to, still sticking to deficit meals but all the alcohol has kept me at maintenance for 2 months

>>76455173
Make sure you ignore>>76455181

>>76455186
Stop drinking then, i'm 1 year sober and it is easily the best decision of my entire life.

>>76455188
It appears we are at a stalemate dear friend

>>76455176
sorry brah, she was actually getting flustered because I was standing behind you

my garmin says ive burnt 800 calories today, that means i can eat a lil more right

>>76455032
HEY THATS RUDE!!!!!!

>>76455222
Yes, but not 800.

>>76455222
You can eat 10% of that

>>76455222
I award you two spoonfuls of cottage cheese

>>76455235
i was actually thinking about cottage unironically

How do I avoid snacking? Why is my willpower so shit?

>>76455245
Fasting / OMAD

>>76455245
your blood sugar is low have some low calorie sugar snacks OR your diet is pretty low in calories and nutrients so you may need to eat more

Hey anons, what are some drinks or food i can eat for a (relatively) quick gut cleanse? I’ve relapsed and have been eating like shit after some stressful shit.

>>76455245
carbonated water

>>76455270
you want to do the opposite, fasting cleanses, all those drinks/foods marketed for that are a scam

>>76455270
probiotics and fast

>>76455270
lots of watermelon
>fiber to cleanse guts
>water to keep things hydrated

replace with other high water fruits if you can't get melons

have y'all tried any of the food recipes or hacks you've seen online? i saw one that was using sugar free coolwhip and mix it with crushed oreos for a cookies n creme gimmick ice cream. i think i'll try it

>>76455311
no, most of these food hacks are fake as fuck
there is a whole youtube channel about exposing these fakes as well

>>76455222
>my garmin
gay

Life without slop is a life not worth living

>>76455362
I agree, at least if you stay true to yourself
The people who used to be like that and changed sounds like cope to me

>>76455321
oh. when i saw that one i thought it might be decent because i remember as a kid eating spoonful of cool whip here, but i never tried the sugar free or anything like that. anyway guess i'll look for something else for my sweet craving

>>76455270
ray peat carrot salad

I think I will try an ultra low calorie day today. Dont think I'm ready to try fasting yet.

I will have a banana now and a boost shake for dinner, that way I at least get a variety of nutrients still, and like 400 calories total. Wish me luck

>>76455393
>ultra low calorie day
pointless, either just fast or don't even bother

>>76455393
sometimes ill fast all day (doing omad) and then ill finally break and eat something and then i wind up MORE hungry than if i just hadnt eaten anything at all its so fucked

>>76455396
Yeah makes total sense
Eating lets say, 500 calories is basically the same as eating 1800 calories

>>76455405
you smartass, you get all the downsides of fasting and none of the benefits outside of larger deficit
which is why i'm saying it's best to either fast properly or keep a maintainable deficit

>>76455412
But you get to eat something

>>76455396
Doesnt really matter to me, my goal is gathering information before taking a more extreme step, not accomplishing the benefits of fasting

>>76454645
>What's the point of living if you can't eat all the delicious products
Get lean. Bulk up while lifting and eating tasty treats, repeat.

>>76455427
There is literally nothing extreme about going without food for a day or two considering your MASSIVE AMOUNTS OF ADIPOSE TISSUES ON YOUR BODY

>>76455133
2

>>76455431
>get lean to get fat again

185.8lbs

I am on a rest day. I keep thinking I can go to the gym today, I feel good. Then I stand up to get water or something and am reminded that I am thoroughly trashed from my last workouts over the last 2 days. 5 times this has happened today.

>>76455362
yes, that is why I choose AI slop. Low in calories, arguably zero.

>>76455432
Well my first hand experiences with having low blood sugar tell me otherwise.

If you have something actually useful to say let me know

i wonder what slop ill indulge on to celebrate whenever my weight starts with a "1"

>>76455472
bag of oreos

>>76455486
meh, boring. im thinking a japanese buffet

>unholiest shit of my life
a fair punishment for gluttony

So what’s the skinny on ‘net’ carbs? I don’t think I’ll let it affect my diet but I’d still like to know if fiber affects any calculations

>>76455543
>So what’s the skinny on ‘net’ carbs?
eat 0 carbs

Im still not sold on diet sodas. I mean I drink it occasionally, with great guilt.

Im sure its fucking me up somehow (besides the teeth).

>>76455617
dont do the diet ones, do the zero sugar ones

not to sound like a shill, but I'm using the macrofactor app and its really changed my relationship with food, it makes it so easy to log my macros and calories.
It's turned this into a game for me, and I'm a week into tracking everything i eat, already lost 1 pound (it averages your weight or something to account for water fluctuations and stuff)

>>76455620
sure that's what i meant

>>76454832
Had a glass of jameson on a cool night with a big ol' bowl of ham and beans after my work schedule for the day got fucked up, didnt give a fuck and it was nice. Still lost weight.

>>76454736
they know. their national sport is 150kg naked guys pushing each other out of a ring.

i need to stop buying peanut butter and find something else to put in my cottage cheese

>>76455621
Very obvious shill

Ok anons, after letting myself go and getting fat in the last 4 years I decided to lock in and get back to normal person weight in the next year. Please rate my plan.
>3xweek lifts at home with bench/adjustable dumbells
>40-50mins cardio/day on stationary bike daily
>1850 calories daily, 150g protein, 133g carbs, 80g fats
my stats atm
>186cm tall, 122kg
>plan to reduce calories eatedn daily by 100 if i stall for more than 2 weeks
am i missing something? doing something wrong?

I’m 73 kilograms but still have quite some stubborn fat I want get rid of. I think I’ll he around~ 65 kg when all is said and done. Is that a normal number for a lean 185cm male?

>>76455663
Go harder on the deficit right off the bat, like 1600. And do a 40-40-20 or 40-35-25 split for protein-carb-fat calories.

>>76455672
>185cm
>65 kg
Very small. You should weigh no less than 70, maybe even 75, kg even when lean. Get to lifting.

>>76455675
>Go harder on the deficit right off the bat, like 1600
wont that fuck me in the longterm, leave me less room to reduce deficit when my body starts to be a retard and try to retain fat? the goal is to not lose muscle while i drop fat.

>>76455681
>when my body starts to be a retard and try to retain fat
Not how this works.
>the goal is to not lose muscle
That's what the protein and the resistance training are for.

>>76455311
My favorite

Fluffy Yogurt

226g 1 Cup Greek Yogurt Fat Free Chobani
12g Jello Pudding Mix Sugar Free

>>76455444
Checked, digits confirm that getting lean to get fat again is the way to go. Tbh I did this and put on a shitload of muscle.

>>76455687
>Not how this works.
I've seen a lot of research suggesting that the body adjusts different behaviours like fidgeting and regulating metabolism to not lose fat, its not like some people thing ''starvation mode'' but apparently its being adaptive and as soon as it realises its losing fat it adjusts shit to not lose fat. my plan is to start off at 1850 and as I lose fat reduce gradually by 100 at a time to like 1500 or so.

I got back to lifting recently, using dumbbells instead of barbell, and was surprised my newfag gains stopped almost immediately. I was adding 5lbs on almost every barbell workout for months. Realized today my dumbass was adding 5lbs to each dumbbell instead of 5lb total.

>>76455701
>I've seen a lot of research
No you haven't. Youtube fitfluencers do not count as research.
And anyway what you're describing is related more to the CO part of CICO, i.e. exercising more, not eating less.

>>76455660
Are there other ones you'd recommend? I like the graphs, and the "coaching" thing where it recommends how much to eat each day, the widget on my phone is always visible and keeps me disciplined. Im doing 2144cal - 201p/71f/175c.
it is a bit of a struggle keeping the fat down, even as i eat lean ground beef and sardines. Thinking of switching to more shrimp even though i don't like them much

>>76455663
Pretty damn solid imo. Invest in a barbell, loadable dumbells and plates as you advance in weight.

>>76455711
>Youtube fitfluencers do not count as research.
Idk bro, the guy i heard this from is an actual PHd and pro body buildier, eric helms, dude has published like 100 different studies. its called the constrained energy model. look it up. im not saying i know a lot about this, but theres nothing here to suggest this doesnt make sense or that its not worth considering.

>>76455701
That stuff is mostly bs as you can always adjust cardio BUT your current plan is solid. You should look at the long game. Consider cutting calories and upping cardio aces up your sleeve. You dont play them at first while you're still getting good results. You play them when needed as needed. If you cut too many calories up front, what are you going to do when weight loss slows. You're 122kg, 1850 calories will work just fine.

>>76455729
Try to at least read the shit you post about yourself.
>while increased physical activity (PA) might lead to a temporary increase in TEE, the body will compensate by reducing energy expenditure in other areas to maintain a relatively stable overall TEE
Again, it's not about how much you eat, but about how much you move.

How low do I need to get my body fat that a woman will sex me even though I'm an autistic loser who can't string 2 words together in a conversation?

>>76455742
Im very skeptical of this shit. How many calories are saved by less fidgeting vs going for an hour long run?

>>76455742
Yes I understood that, my point is; I am already adding increased PA as part of my routine vs my current routine, my body will compensate by reducing TEE in other areas, so to go back to my original point with this in mind; starting off with a higher caloric allowance will let me dip into that for stalls rather than frantically trying to add more PA which in turn will lead into more of my body trying to regulate my overall TEE. 80% of adjustments for a stall should be dietary not activity.

>>76455735
Good point, my current plan is to start high
>1850 calories
then if and when I notice a slowdown or stall, cut by 100 each time, till I hit a wall of not being able to cut more calories without making it impossible to hit my protein macro goals, at that point I would use increased excercise either through increased reps in resistance training or adding increased cardio.

>>76455757
You won't stall at 1860kcals untill you get to like 160lbs mong. Plateaus might happen but they're just temporary and the weight is still coming off regardless of if it shows on the scale. Its simple maths.

>>76455751
You sure have a lot of these cringe images saved. You've been replying like this to lots of posts, faggot.

>>76455680
I’m not a gymfag and never will be. I don’t mind being skinny, I just want minimal body fat. My push ups and squats will keep me strong enough. Plus lifting is useless if you’re natty.

>>76455757
I was gonna say it, but he hit the nail on the head. >>76455764

Im fairly active but I ran 1900-2000 calories all the way down to 162, but am stalling out a bit here. You've got a long way to go, so play the long game and keep with the original plan you set out. Its solid. Maybe 6 months in, dial in the lifting more.

>>76455777
>Plus lifting is useless if you’re natty.
Dyels, ladies and gents. What a waste of lucky trips, jeez.

>>76455139
I agree.

>>76455765
meds

>>76455788
Yeah, you should take some.

If you're under 200 pounds or 90 kg you shouldn't be allowed to post in here.

>>76455786
God damn that looks good. I'd fuck it.

>>76455791
im under 100 pounds, now what

>>76455798
read the last part?

>>76455783
Do you take steroids or stuff your self with dirty powder? Gym cattle.

>>76455786
The more anons that see the light the better.

>>76455791
Why fatty? Are you annoyed that people who weigh way less than you still want to work on their physique while you had your 4th cheat day of the week?

>>76455815
Don't give me that look, I'm a breast man.

>>76455815
Another cringe image reply

>>76455786
you weigh after cooking?

>>76455820
>>76455828
the same stale ragebaiting

*yawn*

can we get the ketoschizo back instead

>>76455828
https://www.youtube.com/watch?v=iKZFtSY55PM

Decent progress for one month? Feel like I could lose 2 pounds a week completely cutting out junk food but it's really goddamn hard when it's so cheap

>>76455860
Stop eating slop idiot

>>76455839
The entry in cronometer specifies cooked.

>>76454348 (OP)
>>Count calories, all of them.
no
>Eat about 500-1000 less calories than your TDEE.
no
>Buy scales, be accurate.
no
>Learn to cook. Try to stick to lean protein and green vegetables.
ok
>Eat a lot of protein.
ok
>0.72g per pound of goal lean body mass.
ain't nobody got time for that
>Doing cardio, even just walking, will improve your health.
ok
>There is no such thing as a healthy fat heart, but you can offset the risks.
ok
>Lifting weights will keep and gain muscle mass and lose fat much quicker.
ok
>Not lifting results in the body eating away muscle AND fat.
doubt
>Drink more water.
ok

>>76455924
Ngmi

I ate a potato chip sideways and it cut my buccal skin open pretty bad

cool story Light Yagami

>>76455947
well deserved

>>76455958
Another cringe image

Help I have two months to fix the fact I'm semi catfishing someone, is snake juice and chill the fastest way to fix it? I put on like 20-30 extra pounds and need it gone asap

>>76455958
praying to a kike and pretending that he is God is a sin, by the way

So how many weeks into maintenance should I worry if I'm still losing weight

dude im still fucking seething about that fried chicken
kfc fucking SUCKS
>$10 for 4 pieces of chicken
>dry, the battering sucks, the spices are ok, not even crunchy - and worst of all, fried in seed oils
meanwhile popeyes will give you 3pc chicken + 6 wings for $6 in the app
>way crunchier, not dry, chicken tastes better
>and it's fried in beef tallow
we need to have fried chicken riots in the US this shit cannot stand
How much more torment will we take?

>>76456001
Just adjust calories slightly for next week, dailing it in takes time. Took me like 4 weeks to get it right.

>>76456001
>>76456013
>counting calories after reaching goal
imagine subjecting yourself to eternal torment

>>76455976
caloric deficit and cardio
KISS, stupid (KISS = keep it steady state)

>>76455981
You left your containment board

>>>/pol/

>>76456018
1200 a day?

>>76456017
Losing weight is easy, keeping it off is hard. If you stop counting once you hit your goal you won't stay there long.

>>76456017
Life by a thousand cuts, nigga

>>76456026
>keeping it off is hard
it's actually just as easy
it's called
>eating a shit load of meat
>avoiding carbs seed oils and sugars
>fast if you see the scale start to rise

>>76456023
theoretically optimal if high protein
practically not easy, leading to hunger pangs
1000kcal deficit is more sustainable than 1200 total (for a man thats like 1300 deficit?) but in any case go as harsh as you can go without falling into bad habits

>>76456037
I dont care about the money it takes to keep protein intake high, I can hit ~80 grams reasonably a day which I know isn't as high as is typically recommended but I think its fair balance

>>76456004
Popeyes fries in beef tallow? News to me.

>>76456070
ill ask the employees next time but on the website it lists the frying oil for the chicken as beef tallow with chemical additives and a bunch of redditors were saying the same

>>76456035
ngmi, im sorry.

what a wonderful feeling having tracked every molecule of energy going in your system

knowing you're below maintenance
knowing you'll wake up lighter

>>76456099
>with chemical additives
>with chemical additivies™

>>76455875
but its so delicis

>>76456125
I wish. muh creatine and water retention.

Cooked stir fry, ate a normal amount, 20 minutes later I binged on leftovers plus having rice and cheese. Hopefully this doesn't continue my stall, I think it's because it was the last day before I take another shot of my grey market tirzeptide. I'm on 7.5 mg and I've lost 45 lbs since April. Call it cheating I don't care my hunger receptors are just fried without it. It only costs like $40 a month grey market too so cost doesn't matter to me either

>>76456142
who cares about water i care about fat

>>76456155
super proud of you champ. Could you get your zoomer brain to understand the interaction between two posts and not just one before you respond next time?

Thanks.

water fast right now, coming up on 48 hours
will probably do around 100 hours then start slow
so far so good, got my daily cardio in, supplement stack
just getting irritable

Calorie deficits are so much harder when food is your only friend and comfort in life

I gave in

Kiranjeet is custom making my order as we speak

>>76456322
Why would you fuck up your diet for Domino's of all places. Absolute slop.

>>76456336
Dominos is delicious

>>76456336
You're right I am genuinely not particularly enjoying this at all

Why did I do this. I thought it would be good

I bet Im gonna gain like 2lbs and at least 4 more in water weight from this for nothing

>>76456418
I got the stuffed crust too and its rubbery and flavorless I paid 6 extra dollars for it and God knows how much extra calories lmfao what

>>76456422
Give me some, pizzas are for sharing

>>76456418
Jesus christ now my stomach is cramping and im getting sweaty

I'm certain I'm about to have explosive diarhea

It's kinda cool though, I used to be able to scarf down an entire pizza no problem and how I'm sick to by guts from half a medium

That's gotta be a good sign

>>76454703
26, began at 25. As the other anon said as well, the best time to begin is NOW you still can.

>>76454742
>>76454685
Thx bros

>>76454749
>No random stares
>People smile at me more
>You're no longer an obstacle in public
>People in your direct environment are either jelly or very supportive
Among other things

>>76455155
you can use a bit of chicken stock instead of oil

Fatty Contest
relapsedtard
86.2kg
ate a lot more than I wanted this week due to lack of self control
thankfully I had the self control to run 30km this week, and also made it back to benching 100kg otherwise the relapse would be even worse

Fatty Contest
Ponponpon
261.5lbs

>>76456418
Learning experience

I'm gonna make it this time, I just can't keep taking rejections from women anymore
I'm not even ugly in the face, I'm just fat

I can be more than this!

140kg-87kg, 17kg to go. I’ve accepted I’m always going to look like shit with my shirt off, will most likely have to get loose skin surgery when this is all done.
My health has improved a lot, blood pressure is way down, fasting blood sugar almost normal again but cholesterol still in the high range . Other health ailments have disappeared .Can move better and have more energy. Keep going bros.

>>76456649
start fasting ASAP
its not too late for you

Weight loss is on the menu lads
No more burgers!
No more nothing!
We eat little
and lose lots of weight!!!!!!!!!!

>>76456652
Its over bro, even the most aggressive dryfasting wouldn't do anything. Theres too much skin there thats been stretched out for a decade.

>>76456664
Its fine. Just keep going and save up for the surgery. You're gonna look much better and be much happier and healthier once its behind you.

>>76456649
What weight are you on the left? you don't even look that big. You must have lost weight crazy fast to get loose skin from that

2nd attempt at making the protein cake. Came out much better. Made twice the amount in a smaller pan so that it wouldnt come out as thin. Recipe below. Gonna eat half and save the rest for tomorrow.

Bake 55 Minutes @ 350 f
800 Calories 82g Protein

2 eggs
100g Fat Free Unsweetened Chobani Greek Yogurt
70g flour
68g Ghost Cinnabon Whey 2 Scoops
20g Honey
140g Unsweetened Almond Milk
180g strawberries
1 tsp baking powder

Fatty Contest
BeefyWeiner
191 lbs
5'9"

>>76456714
Sorry calories are 860 not 800. Tastes very good btw. I think this will be a staple for me.

>>76456714
these "put a scoop of protein powder in it now it's healthy" recipes are always such dog shit. why not just drink the protein shake and have a small piece of something that actually tastes good.

>>76456753
Shut up and let me eat my cope cake nigger. It tastes pretty good though and very filling.

>>76456745
>BeefyWeiner
hehehehehe his name is beefy weiner

Im using loseit to count calories. Im just started this week. I went out this week. Stayed under budget. Don't know if i like it including my fitbit steps though. I didnt have it on when I was weight training. I suspect my gap was around 800 today.

Calories sneak up on you

I used to be underweight but I gained a lot of weight on Paroxetine. I'm still trying to lose that weight to no avail, but I'm starting to put in more effort. At least I changed my meds.

>>76456790
I gained a shitload of weight from prednisone as a kid. Shit sucks, but you can recover.

>>76456827
Wait. I was just on prednisone for a skin rash and had some recent weight gain of 2 kg. I got off about 1.5 weeks ago. What does it do?

>>76456762
you could both be right.

Anyways, did you design this around the taste of this specific whey or was it just what you have? I haven't tasted this brand, but it seems like it would be very sweet with the addition of honey and strawberries.

>>76456782
You moved. You are going to see noob gains (or losses depending on how you look at it) and it unfortunately won't last. Stick with what you are doing for a couple of weeks and keep up the good work.

>>76456854
Weight gain and gyno, but for a little whiel youre fine. I was on a litany of asthma meds as a kid, but Ive lost ALL of it now. Just putting on the finishing touches on my physique before vacation.

>Anyways, did you design this around the taste of this specific whey or was it just what you have?
Not really. My friend did it with another brand of cinnamon whey so I used the cinnamon whey I had. I think his was Ryse?

>I haven't tasted this brand, but it seems like it would be very sweet with the addition of honey and strawberries.
Its pretty sweet, but not overly so. Nothing crazy. Skip the honey if you'd like, but I really enjoyed it. This was my 2nd time making it and the first time was a bit of a failure. I look forward to eating the rest of it tomorrow. I finished that half of the cake with a half pound of sauteed lean ground turkey breast. Im pretty full and got 191g of protein and 1840 calories today, most of the protein coming from meat. Tbh I dont even drink whey very often anymore, I just use it occassionally to make ice cream and stuff like this. Whey mixed with greek yogurt comes out fucking amazing in the ninja creami.

>>76456868
>191g of protein and 1840 calories
doubt, but good for you if true.

sister made a ton of food and didnt bother to put it away and left it on the stove. I ate some and with no way to really track it, i guess it was about 600-700 calories, putting my total intake for the day in the 1,900s and after having to then raise my total weekly intake since i had now gone over, im left with only 500 to have for tomorrow without having to raise my weekly intake anymore than my pride can bear.
i swear she did it on purpose, she can deny it but i know it for a fact. i could strangle her if given the chance.

>>76454348 (OP)
Everyone knows the obvious way to lose weight, calories exercise blah blah. But what about the mental part? I'm down 50 lbs but have 50 more to go and I have been in a run for months. I feel so fucking depressed at the end of each day that I always end up binge eating up to maintenance in the last few hours. Like I have no impulse control anymore, like I just ran out of willpower and in stuck. How do I get past this?

>>76456931
No you're right. After I wrote that it seemed too good to be true and I realized I fucked up my breakfast on my recording app. Its 1905 calories and 161g of protein. Still pretty damn good though.

>>76456950
>Its 1905 calories and 161g of protein. Still pretty damn
agreed

>>76456948
Been in a rut *

>>76456948
Youre gonna need other things that you enjoy outside the weight loss and food to deal with the depression. On a practical note, you realize you binge at night. Leave 100 calories or so for a late night snack and have a big bowl of greek yogurt, or roast some veggies. Instead of having an all or nothing mentality, dont beat yourself uo if youre still hungry. Go over your deficit by 100 calories of satiating food instead of hitting maintenence.

>>76456955
Also got my lifts in and 5 sets of 6 runs up a hill. 10.5k steps total. A good day overall.

>>76456948
>>76456956
I prescribe you 9 days of diet break.

I am doctor so you have to do it

>>76456946
part of me wants to say "I know that feel" and part of me wants to say "it's really not your sister's fault that you have absolutely no self-control." It's one thing if you give in after someone DIRECTLY tries to push food on you, grazing on food that's just lying out and then blaming it on someone else is peak fat-brain

having said that, i totally do know that feel

Fatty Contest
Suomixar
535.4 lbs

i wish i had his mental fortitude and willpower, how the fuck does he do this.....

>>76456948
Got to avoid those snacks. What are you binging on? What are you eating normally? Are you eating sugar, simple carbs, or artificial sweeteners? All three can cause hunger so try to keep them to a minimum.

Obviously you have to enjoy your diet, you cant expect to stick to a diet you dont enjoy. You just need to find options you like thats sustainable to you. Willpower is a finite resource, you can deny yourself the things you enjoy from time to time but you cant all the time, you will break eventually. So make sure you're not putting yourself in that position often. Don't buy anything you're going to regret eating because you will end up eating it eventually. So when you go shopping dont do it when hungry and dont buy things you binge often.

>>76456972
how tf does someone even have the money for the amount of food to get this big, you have to be eating an insane amount of calories everyday.

>>76456985
A bag of oreos is like $4 and clocks in at like 3000kcal, cheap food is often the most fattening.

>successfully hit protein goal for the day
>500 calories left
How the hell did I do that? What do I fill that gap with?

Just did 30 push ups in one set without stopping

>>76456990
If you hit your goals and you're not hungry you don't need to fill it with anything. Just accept the extra deficit

>>76456995
You've just joined the "it's working" club, soon you will be one of the Made Its, and we imbibe in our shared manly essence

>>76456982
Well the thing is I fucked my brain up years ago when I got fat, by eating when depressed. So now when I'm sad I just eat, its not even bad stuff. I don't have chips, cookies, soda or anything of the sort in my home. I binge on stuff like whole wheat bagels, chicken breast baked no oil, cheerios. Ill be 500 calories below my goal at 7pm then by 11pm I'm 200 over because I ate 3 bagels or 2 chicken breasts and rice. Because my brain goes, me sad, me eat and feel better. I was able to control the impulse and lose 50lbs but the last 50 I have stalled for months. I'm on ssri but they don't do shit and I have to wait months to switch over and try the next one.

Well?

>>76457019
turkey meat is an expensive import in my country, so easy choice for me

Becoming skinny is all I have going for me and I'm messing that up too
I wish someone would just put me down

>>76454645
>What's the point of living if you can't eat all the delicious products
Pussy. Very, very good pussy. Even ugly women can have good pussy

>>76457014
>whole wheat bagels
>cheerios
You're binging ultra-processed junk food comprised of simple carbs. Carbs aren't evil, but they can be insidious if you aren't careful. Don't be fooled by marketing, cereal and most packaged bread products even "whole grain" or "whole wheat" are shit and filled with preservatives and artificial bullshit to keep it shelf stable. A real bagal would be hard as a rock in a day or two so they load it with shit to keep it from going stale, but real bread goes stale. Either way throw that shit out and swap it for a potato, or some veggies, maybe a fruit. Stick with minimally processed whole foods whenever possible. If you're going to have bread make sure its real bread, IE the kind you get from a bakery where the only ingredients are flour and water.

>>76456990
Your choice should balance feeling full and satisfying eating things you enjoy

>>76457044
i live in a big ass city with supermarkets everywhere, how the fuck am i going to get real bread

>>76456980
Hey that's me! Appreciate it.
The truth is that chart is after two years of making no scale progress at all as I faced my emotional challenges/trauma.
Discipline is a skill that can be learned and starting small really matters.
Most importantly I needed to learn to choose life rather than constantly avoid pain.

>>76457063
well i don't believe in therapy so i'll just keep trying i suppose

>>76457069
Neither do I.
My younger brother revealed our father molested him and I realized why things were so messed up growing up.
That forced me to confront why I had all these behaviors (coping from constant emotional pain) so I read a couple of books about it and found "Overcoming Negative Emotions" by Peter Beggin to be the most helpful. (He's a psych who thinks the rest are quacks for using drugs, which suits my biases).
If you don't have these kinds of problems I would just emphasize learning discipline as it's own skill.
Learning self-mastery (I will do what I know I should, and can control my impulses) is all about tending to your own mental garden and no therapist can do it for you.

>>76457060
Usually its best to just keep bread intake to a minimum. Again, ideally you'd go for other sources of carbs, potatoes, fibrous vegetables, fruits, ect. They all provide much higher satiety per calorie than bread. If you're absolutely dead set on bread and can't live without it find a bakery, some supermarkets will have a bakery inside them. If your bread doesn't go stale in a day or two its not real bread and you shouldn't be eating it. Try to find the type that was baked that day, not the type that's shelf stable and filled with preservatives. Most supermarkets will have a bakery inside them, try to find one of those. If you're really in a "big ass city" surly there is a local bakery in your area that makes freshly baked bread daily.

>>76457089
>potatoes
Can I have baked potatoes with sour cream?

>>76457044
Nta don't be a retarded hippie. Even your image is fucking retarded. What you're just going eat potatoes and broccoli for the rest of your life? If you're drawing the line at whole wheat bagels get your fucking head checked

>>76457089
Quit spreading your hippie nonsense. Bread is not evil and whole grains are good for you. Eating nothing but whole foods is a sure fire way to make someone want to kill themselves.

>>76457091
Yes, but again within reason. In fact the scary part is you can eat whatever the fuck you want. Its just about knowing how much you're eating and what you should generally be avoiding. But if you keep it to a minimum you can have the ultra processed stuff sparingly, just don't make it part of your regular diet.

>>76457104
>What you're just going eat potatoes and broccoli for the rest of your life?
Ideally yes, refined grains in general aren't great. Dieting isn't something you just do for awhile and then stop when you hit your goal weight, its a lifestyle change, that's the only way it sticks. Potatoes and Broccoli are delicious, don't start vilifying them. You intend to just eat potatoes and broccoli for a few months, lose some weight and then go back to eating how you ate before and not regain everything you lost? Its not all or nothing, you can still have a whole wheat bagel or packaged bread slop now and then, but it shouldn't be something you eat daily.

>>76457069
>don't believe in therapy
Science doesn't require your faith to be real.

Fatty Contest
Name: Dzonathan Gavert
Weight: 115.15 kg

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

Motivational Song of the Day:
https://youtu.be/B5oDOYVk2pI?si=wkiE0znxyDCtmKiF

>>76457116
My God your cognitive dissonance is surreal. There is literally nothing wrong with eating whole grain bread daily, in fact its good for you. Your diet is retarded and unnecessary. I can't imagine what your reaction will be when you get diagnosed with something awful in your 60s and you go "b-but i ate potatoes!!!"

I'm starting think that cheat days are not worth it

>>76457126
They never were. The only thing you're cheating is yourself.

>>76457132
Said the parrot.

>>76457117
According to "science" random people off the street and ChatGPT are better than actual "therapists"

>>76457125
If its real bread I'd agree with you, but we're talking about packaged cereal and shelf stable bread products.
If its just whole wheat flour and water baked that morning sure that's fine, but if its got all those preservatives in it that keep it from going stale after a day that's what you want to minimize, and again you can still have it now and then anyway, just keep it to a minimum.

The dose makes the poison.

>>76456322
This moment of weakness will cost you dearly. Trust me, I'd know.

>>76457141
The sad thing is you don't know what you're talking about. You're just parroting things you've read and firmly believe is true. So there's no getting through to you. Whatever man, enjoy your hippie life of arbitrary limitations. Good luck with that mid life crisis when it comes

>>76457133
>>76457146
Still true.

>>76454348 (OP)
Eat a lot of protein. 0.72g per pound of goal lean body mass.

So if my goal weight is 185 pounds, I eat 185×0.72 grams of protein?

>>76457149
Thing you gotta learn here about fatass general is a lotta fatties here did the prisoner Islam conversion thing, basically the pendulum swing. Now they think they are diet experts and are qualified to give advice simply by saying mundane, obvious shit like "dose makes the poison!" They got fat by eating garbage so now they over adjust and only the most pure of foods are okay. Just ignore them, they're mostly validation seekers.

>>76457162
Yes, and ideally they'd mostly be animal proteins.

>>76457166
Very astute comment.

>>76457149
>>76457166
>>76457179
>"Maybe eat less crap"
>NOOOOO, I CAN'T LIVE WITHOUT A LOAF OF PRESERVATIVE INFUSED BREAD A DAY
>IT SAYS "WHOLE WHEAT" THAT MEANS ITS GOOD YOU HIPPIE
>I'D KILL MYSELF IF I HAD TO EAT POTATOES AND BROCCOLI
It really is all or nothing with you guys huh? Kinda funny watching you react like this.

It seems the fun ride is finally over. Had a great run of two weeks and lost 4kg but now it looks like it's evening out. Might be even another plateau ahead.
I'm not in a hurry though. 88kg today, 20kg lost, still few left before normal weight.

>>76454355
holy autism

>>76457261
Why are you so insecure

I gotta fix my sleep schedule badly, I'm going to bed at 8-9pm and waking up at 4-5am, this feels like hell and I have way more time available in the day to be hungry or think about food

Fatty contest
SylveonXGlaceon
293.2 lbs

Not the greatest time but get I though for sure I'd be above 300 lbs so I'm doing something right
Maintaining at 290 lbs isn't the best but it's better than gaining weight
I'll beat the rest of fire emblem fates conquest soon
Today was a weird day even though I was supposed to fast something weird made me not want to. Iykyk.
But today will be different
I plan to do a lot of writing
Then I'll distract myself in other ways.
Like I said fire emblem conquest is nearly done
Just anything to keep me occupied and not stuffing my face with garbage

>>76455748
I'm at 25% and women approach me regularly now

>spent 5 minutes trying to communicate in broken spanish with the drive thru worker, explaining to her what a lettuce wrap is at 2 am
>they still got my order wrong and gave me ketchup and mustard
america is fucking over
xi jinping if you can hear us please save us...

>>76457368
>its OK that I'm 290lbs
Lmao

>>76457198
I eat packaged "wholegrain" bread because it has a calorie label on it. A sourdough bread from the local bakery is objectively better, but I'm flying blind and left to guesstimate the calories.

26 kgs down since December, 9 more to go until i hit my perfect height to weight ratio. I think a completely different person than me was trapped under layers of fat.
People at work and around the gym keep saying to me how good i look.
I am able to dance now. I fucking love it. I can actually move my body now. Every session just helps me to thin down.
Old clothes are so fucking big on me it's like i'm wearing sacks over my body or some shit, everything (especially pants) is not just oversize but like over-oversize. I have to go on thrift store runs to get something decent to wear.
Bought some underpants that are way smaller than my fat ass some time ago, now i'm thin enough to wear them.
I look so good (in clothes) now i can be autistic around girls and instead of just sitting in awkward silence with them thinking "ew when will this creep go away i don't want him around" THEY do the talking. Sometimes i notice them thirsting. Feeling this after years of being invisible is so fucking weird.

>>76457424
Just use the same weight to calorie ratio, 100g of bakery bread shouldn't be too different in terms of macros and caloric content from the packaged kind. Sure its not 100% the same but its not like the number on the label is 100% accurate either, it'll get you in the right ballpark though.

DIS NIGGA EATIN BREAD

>>76457469
he aint gunna make it

>>76457469
>>76457488
Bread is fine (in moderation).

>>76457409
No it isn't. I never said that. I said that staying at 290 lbs is better than gaining weight into the 300 + range
Objectively both are still terrible for your health but one is obviously worse.
If I can focus so little and basically maintain then if I try just a little I can lose so much weight so fast.

>>76457469
>>76457494
Bread is fine (in pizza).

We need a new thread but autists will reeeee if anyone but nunanon bakes one. Wat do?

NEXT
>>76457519 >>76457519 >>76457519 >>76457519

>>76457368
>>76457508
what happened to your fasts, retard?
I reached my target weight last week by fasting. You said you were going to do a 5+ day fast. What happened to that?

>Sunday

You know what this means. Good luck on the weigh-ins today.

>>76457516
i WILL be posting the next thread and i WILL be using a dog shit image

>>76457624
Just don't forget the subject line this time.

>>76457625
what

>>76457826
Subject should be "/fat/ - Fat Loss General"

The non-nun thread baker often forgets to put it in the subject line.

1 month into my cut and just had my first dream about food, I was at the store buying chips and just opening the packets and stuffing them in my mouth, think I ate 3 bags. that was a nightmare