Thread 76499720

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

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

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

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

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

Previous thread: >>76494953

So apparently when you're an active fatso you end up with thunder thighs and quads that exceed building code specifications for doorframe sizes.
Do I embrace this as a head start on my squat game?
Or do I try to metagame my workouts to somehow work calves and glutes while omitting the quads in the hopes they'll atrophy from the lightened load?

As a former fat person who cut their weight in half in a year, I want to remind you that you can all do it and I believe in you. Every time you come here and give or get advice, you are actively participating in making yourself a better, stronger, and happier person, and I congratulate you for having the willpower and the wherewithal to maintain a strong sense of self and drive, despite being overweight, unhealthy, or having a bad relationship with food. Carry the fire. You can and will make it.

I just feel sad all the time

>>76499740
thanks I appreciate it.

>>76499463
dieting becomes a lot easier when you let go of the idea that you're supposed to shove 300g of carbs down your throat each day

>>76499740
Thanks friend, WAGMI

>>76499763
Nice bowl

>>76499720 (OP)
>570g pork tenderloin 661 calories
>450g french fries 765 calories
>100g ketchup 42 calories

>1468 calories total
>Feels like I over-ate
Honestly, sometimes it's almost fun to make food like this.

>>76499619
>So if you don't eat the rendered fat, and you didn't cook it in butter or oil or whatever, then the calories is actually less than 1000?
obviously yes
just no way of telling how much less it is
>>76499674
a loading phase is retarded

What's the easiest diet for a fuckhead retard who can't stop eating sugar? I'm willing to eat the same thing every day if I have to ask as long as I can get decent nutrition still.

I need to lose like 100 pounds. I hate myself. My sleep is bad, low energy, body hurts. I need to finally drop this weight and get back to normal.

I'm 270 pounds right now and probably the most depressed I've ever been.

>>76499808
>I hate myself. My sleep is bad, low energy, body hurts.
Fun fact: losing weight is not guaranteed to help with this!

>not even 1pm yet
>less than 200 calories left to use
today is not going to be a good day

I can't stop snacking on rice krispies treats and fruit after work at midnight

>>76499808
>What's the easiest diet for a fuckhead retard who can't stop eating sugar
fasting AKA the eat nothing diet

>>76499720 (OP)
damn baby that's a lot of sugar in your tea, you're already sweet enough as it is, you don't need any more.

>>76499808
a diet where you don't eat sugar
taste buds take 4-6 months to adapt

>>76499808
I was in almost the identical position, 260, depressed and drunk. Quit drinking, meal plan like a motherfucker and start with a 500 cal deficit. I found that low carb was good for satiety and I didn't feel like grazing on sweet shit all day. Make a meal plan that's simple to prep, satisfying and stick to it. Wagmi fat bro

>>76499836
you deserve it for keeping rice krispies at home

>>76499509
This is a cope
you cannot exercise your way out of a shit diet
Unless you're taking roids the math will never add up in your favor, you would need to put on 20-30 pounds of muscle (which will take months unless you're a complete newbie and have never lifted in your life) to even make a dent in your TDEE. Good luck building another 30 pounds of muscle without roids if you're already lifting... just to bump up your maintenance by 300 calories.

>>76499808
Improving your sleep will give you more energy which will make you eat less empty calories. Talk to a doctor about a CPAP, if you're that overweight you probably have sleep apnea.

>>76499864
On days where I sleep 10 hours I seem to eat less naturally.

On days I sleep 7.5 hours I seem to eat more naturally.

Is there anyway to get a better 7.5 hours of sleep? I can't sleep all the time

>>76499808
Don't know if this would work for you. but what I did was pick up intermittent fasting. I would originally eat between 6pm to 12pm and gradually I lowered into OMAD because I lost interest in eating.

For food I would meal prepped pasta Bolognese or curry and rice, just made sure there's lost of meat. I would make it as simple as possible and eat the same meal for a few days before changing its rotation out of boredom

During my eating window after the meal I would then snack on any protein snack like jarred muscles or jerky but I let myself break every now and again and have something sweet.

Mind you this was all easier for me as I was going through a mental breakdown when I started.

>>76499877
No screens close to bed. Less food close to bed. No caffeine within 12 hours of bed.

>>76499877
Sleep in mid 60s temperatures.

>>76499877
I am finally sleeping 9 hours per night. My stack is the following

>melatonin 3mg
>magnesium glycinate
>GABA 750 mg
>Growth Hormone
>fan and white noise machine
>room fully blacked out
>69 degrees
>I lift and get in 10k steps every day
>no caffine after 10 AM

growth hormone and magnesium are doing the heavy lifting for sleep duration and melatonin helps with onset

>>76499862
>tells me i'm coping
>posts an infographic proving my point
Also, what does it matter if it takes months to build muscle? Is everyone achieving their goals in less than one year? The act of lifting burns no calories, is that it? Boosting your general metabolism through exertion burns no calories? Do normal people just avoid cheese and donuts altogether and actively revile them?
Die.

>>76499938
>The act of lifting burns no calories, is that it?
Considerably less than cardio. Also burning calories through exercise reduces NEAT and can slow metabolism.

>>76499952
>exercise bad
Are you here to deliberately sabatoge people?

>>76499976
Never did I say that exercise is bad. It's good for your health in general. But if you want to lose weight, the war has to be fought in the kitchen first and foremost. You won't slim down by just exercising unless you're pretty thin and don't overeat already.

DO YOU MOTHERFUCKERS LIKE SOUP?
I FUCKING LOVE SOUP!!!!!!!!!!!!
I MAKE A WHOLE ASS BIG GODDAMN POT OF IT AND THEN KEEP SHOVELING IT DOWN MY THROAT LIKE A PIG!!!!
Seriously, start making soups if you like them and wanna lose weight.
It's an absolute dieting hack. Some veggie soups have practically no calories, fill you up and still taste great.
And if you want protein then just make a chicken soup or something. A version of chicken that doesn't taste like your grandmas knee and that comes with bunch of fiber and water that make you way less hungry? Hell fucking yeah.
As a bonus soups are dirt cheap, stupidly easy to make and make your house smell heavenly.

>>76499983
>burning calories through exercise reduces NEAT and can slow metabolism
What else could you possibly mean to convey by posting this besides not to exercise because it will make you burn less calories?

>>76499986
yep soup is the meta food but it makes tracking calories impossible so its really only for advanced fatties who have worked out some kind of system to eating soup

>>76499988
That relying solely on exercise to burn calories is not gonna do you much good.

>>76499993
???
count the shit you put in it like you do with any other food?
???
what kinda soups are you making? do you blindfold yourself and then storm the pantry, grabbing random shit and then chucking random portions of whatever you stumbled upon into the pot?

>>76499720 (OP)
hello /fat/ties, how many of you are on glucagon agonists?

i follow some people in the rationalist communities and many of them are on Retatrutide. many take it even though they arent fat, just to get shredded with no effort. apparently if you self medicate its very cheap

injecting in your ass once a week sounds a lot easier than all the shit in the op. why dont you start living life on easy mode?

>>76500002
https://jamanetwork.com/journals/jamaophthalmology/fullarticle/2820255

Just lost a total of 10 kg (about 22 pounds). Although I still feel terrible I'm starting to regain some of my physical sturdiness I used to have; exercise and moving still kind of sucks but it has become significantly more manageable. What were some of the first things you guys noticed when you lost your first big chunk of weight?

>>76500007
I lost 15 kg (from 115 to 100) and still haven't noticed much yet.

>>76499986
soup is great, i've found some brands that are like 160 for the entire can.

>>76500000
oh I'm counting alright

>>76500000
checked
Also anon means if you don't eat the whole pot you don't really know what portions of each ingredient you're getting.

>>76500026
You're (or the other anon is) over-analyzing. Surely it all averages out unless the soup in question is one of those "chuck a whole leg in it and add some veggies" type specials.

>>76500026
Cmoon it gets all mixed just divide it and that's more than accurate enough
it's fucking soup, who cares whether a portion has 16 calories more or 8 calories less than the other one.
You guys are making it sound like it's some super important rocket science shit.

>>76499889
Not really an option when you live in the south

>>76500111
window AC units are like 200 bucks lil bro

>>76499879
already do that

>>76499889
>>76499925
usually get constipated when I sleep in the cold but I can sleep in room temp. I sleep at 85F to help me poop in the morning

>GABA 750
what is this?

>>76500115
>window AC units are like 200 bucks lil bro
they also cost like $800 in electricity costs per month

>>76500126
stop being poor

>>76500146
>stop being poor
okay you cute buddy. I know you are giggling like a cutie behind your screen in a dark room

had a dream that i ate 2 big buckets of buttery popcorn at the movie which made me wake up in a cold sweat

>>76500002
I can't afford them

Against all my gymbros advice, I started cutting after bulking for 6 weeks because I got scared after I hit 200lbs.
I just don't want to be tubby anymore.

Fucked up lads.
Had half a donner calzone.

>Make shirataki noodles because I can't be arsed to cook something proper
>Cook some chicken to go with them
>Add collagen to the sauce so I can't taste it
>Add some nutritional yeast on top for cheesy aroma and a savory note
>Add some cottage cheese to balance the hearty aspect of the tomato

Damn that's a lot of protein for a single meal. Didn't even notice it while cooking. Also nutritional yeast tastes great, I'll have to add that to more shit.

>>76500002
>rationalist

Lol you would think that a rationalist would be smart enough to use the cheapest, weakest, and most tested compound. GLP1 is super effective and your guiding principle with PEDs should be to use the minimum effective dose.

I bet these are the same “rationalists” who were in that tranny cult

>>76500202
If you didn't get the garlic or yogurt sauce (that's actually 50% mayo) and the dough was thin, you might still be fine.
Either way, nothing you can do about it now. Analyze why it happened, try to prevent it going forward and get back in the saddle.

>greek yogurt
>bell pepper
>tomato
>canned tuna in brine
Kill me.

>>76500214
show the breakdown in grams for each ANON

>>76500214
I mean the weight of each ingredient anon

>>76500214
Be careful with those noodles. They have caused obstructions that require surgery in some people if you don't chew them properly. I know I know you're going to say it's an extreme rarity and I'll be fine. I'm just looking out for you. I don't know how often you eat these.

>>76500276
Why would you care about how much the ingredients weigh

>>76500278
>They have caused obstructions that require surgery in some people if you don't chew them properly
Well that's a new nightmare kek. Sure glad I barely chewed these as I ate them.
>I don't know how often you eat these.
Haven't eaten them in years, I remember them tasting kinda shit, but I needed an item to get free same day shipping on amazon so I got a 3 pack. They didn't taste bad, but also not good, I don't really see the appeal when zoodles exist. But they're shelf stable so they make for a solid backup I suppose.
>>76500276
See picrel. Cut off from that image: 3g of oil

>>76500276
>>76500290
Top to bottom that's chicken breast, onions, tomato (canned), collagen, shirataki, yeast, cottage cheese.
Just to save you the effort of translating.

I'm going to start taking creatine tomorrow. I just read about loading to get it started faster which involves taking 20-25 grams a day for 7 days before dropping to 5g a day. I expect to gain some weight but how much unsightly bloating can I expect?

>>76500290
>>76500293
germany anon?

you sound cute

>>76500282
So I can copy his recipe

>>76500320
>you sound cute
T-Thanks I guess.
>So I can copy his recipe
Honestly, while the tricks (mixing collagen into the tomato sauce and adding nutritional yeast as a topping) are good advice, the recipe isn't anything special whatsoever. Also note that I'm not logging dry herbs, like oregano etc, so you'll want to add something to give it some flavor in that regard.

We're getting there, boys

>>76500326
I always thought germany anons were kind. Whenever I made friends in germany they were all extremely nice.

even when I import stuff from germany, I'd love to move there

>>76500326
thank u too anon

>>76500329
Based. You're gunna make it

>>76500111
Trips of TRVKE

>>76500349
>I always thought germany anons were kind.
I think we are, but it's very much the nordic model of kindness, with some rougher edges. It's harder to make connections with germans than it is with southern europeans, but in exchange german friends are pretty ride or die and go very deep.
>I'd love to move there
There's some economic angst at the moment, but it's still a good place to live. My one big piece of advice if you're legitimately considering it is learn german. It may seem obvious, but most germans can speak english, so people quickly think "that's fine, I can communicate easily after all", but it will inhibit social connections even if it's not immediately apparent.

>forgot to take out chicken for dinner today
all i got are potatoes, bros

Have to see people in real life for my annual in-office work day in a few weeks. Hopefully I can break the 230 lbs threshold by then. 235 right now. That'll be a 50 lbs loss in 6 and a half months which is decent

>>76500424
>I think we are, but it's very much the nordic model of kindness, with some rougher edges. It's harder to make connections with germans than it is with southern europeans, but in exchange german friends are pretty ride or die and go very deep.
that sounds deep desu. I'd love to have friends in my 60s

>There's some economic angst at the moment, but it's still a good place to live. My one big piece of advice if you're legitimately considering it is learn german. It may seem obvious, but most germans can speak english, so people quickly think "that's fine, I can communicate easily after all", but it will inhibit social connections even if it's not immediately apparent.


ah well danke schön for the tip germany anon

screwed up today and now i can only have 640 tomorrow, sadge

>>76500503
do u go on twitch a lot? I spam the stinkycheese emote a lot

my life sucks

>>76500503
Soup day.

>>76500511
Mine sucks more

do you guys count the calories of drink mixes that are only 5/10 calories?

>>76500533
some ppl dont??

>>76500533
if it actually is 10 calories will it really affect you?
if you walked to the store to buy it then you burned the calories of a whole box

>>76500548
>>76500538
was just curious. I never manage to reach my deficit goal, leaving 100-200 calories free at the end of the day, so its a non issue to me.

>>76500552
it would matter if you were getting ready for the bodybuilding stage
for everyone else it doesn't matter unless you drink 10+ of those

>>76500523
>>76500511
Mine sucks, but also blows

It's absolute hell but also exceptional in aspects

I have the opportunity of a lifetime but fuck all to show for it

I am a failure and a success

I am alone but well respected

I am jacks dying soul

I am 126 KG but I am only 30% BF

I have been boxing for 50 days now

I have lost 8.5kg so far

I will never be below 110kg as I am man bear pig

I have a bizarre but boring life

Why does God test me so?

>>76500573
>I am 126 KG but I am only 30% BF
yeah nah unless you're like 6'6

brought a smile to my face

>>76500578
I am 6'3

I can close a CoC #2

I can deadlift 180kg with no training, just doing it a few times

I have thicc boy jeans

Think tito ortiz skull, hands like a bunch of bananas and an average sized wang so my large frame it looks small as shit

I said my life sucked and blowed

>>76500573
>688.png
absolute unit

>>76500484
nice work. Try and not be a dick. After the 3rd reaction it is tempting to pretend you are new or something thing you will think is funny at the time. You are not funny, just better looking.

>>76500573
>I have a bizarre but boring life
oh to be a normy. I was on the phone with the insurance company arguing with Indians what my last name was for about an hour. Why can't I just not notice things and accept everything is fucking broken.

>>76500503
please reply anon >>76500507

Why am I unable to leave /fat/? I have made it, I'm 10% bf after trying for 2 years and got a good physique but I always come back here to chat, what is wrong with me

>>76500667
well i only watch xqc and i dont actually watch him live, i watch his stuff when it get reuploaded on youtube so i can skip whenever i want and put it in whatever speed i want. idk how ppl have the patience for watching stuff live.

>>76500682
I just wanted to say I am in love with you

>>76500684
wow im flattered, are you a girl? if not thats cool too

>>76500688
>wow im flattered, are you a girl? if not thats cool too
No I am a man but I want to kiss you

>>76500603
>After the 3rd reaction it is tempting to pretend you are new or something thing you will think is funny at the time
Nah its cool, I've kept up a mysterious and aloof personality for a while now. Im just autistic but they wont know that so I won't try and be funny

>>76500678
You like us.

>>76499808
hot dog link+slice of sandwich bread for breakfast
hot dog link+slice of sandwich bread for lunch

(small) sandwich with your choice of insides for dinner
for my sandwiches i've been using alot of garlic, onion, red pepper, oregano. i think having flavorless filler all day makes me want spice.
I started last month and I'm down 20 pounds so far

>>76500823
You eat like a hobo. Actually I take that back, hobos eat beans with their weiners, you eat like a 5 year old.

kill me

>>76500757
Ngl fatties are one of the few ppl that are "genuine" in a way, that's because you don't rly have an ego like most normies do, especially if they are skinny, when you are invisible to society then the next day you are not fat anymore and people start treating you like a normal human being it's kinda eye opening to see how rotten people truly are inside

>greek yogurt for breakfast
>croissant for lunch
>donut for snack
>2 KFC thighs for dinner

Ate like a fucking gremlin today. Well below my 2k calories but I still feel like shit. Might make a salad before bed just to feel like I got some sort of nutrition

>>76500949
You need more protein. Just saute up some lean ground chicken or turkey maybe alongside the salad

>>76500958
I cleaned my whole kitchen and don't even want to dirty up a pan. But you're right, I probably should

>>76499720 (OP)
Sup lads. Haven't browsed fit in a minute.

Started at 300lbs/136kg in July of 2023. I was 165lbs/75kg July 1st of this year. Then an entire month of family visiting and vacation hit and I didn't track a damn thing. Still lifted and hit cardio 4 times a week, and got 10k steps a day minimum outside of the gym.

I gained 15lbs/7kg before waterweight fluctuation. kek. Be careful out there my fellow /fats/. I'm already down 5lbs/2kg for August.

today was a bad day w lots of overeating so tomorrow is going to be a fasting day :D
i can still make this week a good one

90cm navel circumference at 70kg…how over is it?

What do we think of this?

>>76500078
No idea, I dont think my heart rate is particularly low, I've been a sedentary fatass slug for most of my life and only started trying to lose weight and get in shape this past year and im still working on trying to improve my stamina. But man the progress is slow. I still cant run longer than a minute at a time without getting seriously winded.

I pushed to zone 5 today for 2 fucking seconds and I felt like I was dying. Had to stop, put my hands on my knees and just breath for like a full minute, couldn't even walk, my chest was on fire and it felt like I couldn't breathe. I dont think I'll be trying to do that again anytime soon.

Are smoothies bad for you?

Found this one I like but am I just eating a bunch of sugar?:

½ cup tri-berry blend (blueberry, strawberry, blackberry)

½ cup dark cherries (pitted)

½ cup mango chunks

1 spoonful natural peanut butter (only peanuts and salt)

1 handful spinach

1½ cups unsweetened almond milk

I haven't taken the time to measure the actual calorie intake but I've just been doing this in the morning and then like shrimp or chicken and veggies for dinner

Got my bike back from the shop, suns out, Think its time for the first ride for the season.

>>76501101
I'd like to know a little more info on how he did it.

>>76499763
Ground beef makes my poops too big and hard.

>>76501104
If it fits your macros

>>76501104
>bad for you
No, but they aren’t always great for weight loss. Mango is high in sugar but nobody is getting fat from too much mango either. Peanut butter is ‘healthy’ but a waste of calories for weight loss- not enough protein. Almond milk is fine for low cal. I often do a smoothie of frozen berries, frozen banana, cottage cheese and milk. Omit the banana if I need to save the cals

>>76501137
Tirzepatide

>>76501101
It’s amazing how much less fat my 250 pounds was than his. Impressive results though

>>76501104
I used to make them when I felt lazy and didnt want to cook a real meal. They just kinda suck at making me feel full, id always feel hungry a few hours after having one even though it was like most of a days calories.

>>76499763
I may eat 1/2 a kilo of carrots when I get back from the gym to spite you. It is suppose to be 6 perogies, but I'm annoyed by your post. I do have barely enough room for a bag of peas though and still be under maintenance.

>>76501104
>Are smoothies bad for you?
No

>1 spoonful natural peanut butter (only peanuts and salt)
literal diet death. PB is one the most evil substances. At least with ice cream you are well aware you need to make up your calories/macros

>have lost a lot of weight and feel the best in years
>but look in the mirror and still see 260 pounds.

When do I start liking myself in the mirro?

>>76501101
I'm jealous. That's me on the left right now. Need to drop 70 or so pounds.

>>76501159
>1262.8 kcal
What the hell is your TDEE?

>>76501196
Do you have any before photos you can look at to remind yourself of how 260 actually looked?

>>76500158
I went to the theater today (didn't get any food of course) and was next to a fucking huge fatfuck with a large bucket of popcorn, reminded me of my old self. Still not skinny yet otherwise I wouldn't be here but the fact that I used to be that huge makes me wince.

>>76501203
Yes but I hate looking at them and dont like looking at me now. What I enjoy is my clothes getting looser and looser.

>>76501159
What app is this? Looks helpful

>>76501206
Yeah I get that. Don't be too hard on yourself. Losing weight is really hard and most people literally never do it and just stay fat forever. So be proud that you were strong enough to even do it. You'll feel normal about it once you keep it off for a while.

>>76501196
The more I lose the more I want to hide. I am getting pump cover despite the 1000 degree temps. Currently wearing baggie AF jogging pants to hide in. Full on grandpa mode as they are pulled way up.

>>76501204
I go to a restaurant meetup. This woman always orders this juicy burger. I hope she knows that constant lustful look is for the food, but probably not and I am sure she thinks I am DTF.

>>76501214
I have just been doing plan cico, strict calorie counting, eating at or below my calculated bmr, at least 10k steps per day and weight training and some HIIT 4/5 days per week.
Does it get harder? Like a plateau? Cause it feels too easy right now. I have been steadily losing 1-2 pounds per week or so for a while.

>>76501200
Like 2000 with a 800kcal deficit, I dont count exercise calories since they're a fucking mirage, but according to my app I expended 2800 today.

>>76501208
Cronometer

>>76501165
>I may eat 1/2 a kilo of carrots when I get back from the gym to spite you
okay have fun shitting your guts out, veggietard

>>76501265
>okay have fun shitting your guts out, veggietard
I wish. Dieting it fun!

>tfw didn't have diner, but don't feel hungry.
>not sure to skip diner today or eat diner anyway to hit my protein intake.

frens I have a small story to report. This time last year i started calories restriction. Hasn't been perfect, but I lifted 4-6 days a week in the year and starting to look a bit muscular. Not lost all my fat either but it fits better. Got down from about 255 to 215, not as impressive as many of you, but i do have some muscles now. The women at the job and platonic women in my life started commenting a bit. Next step is to get mires from the street women

Feels good, still got a way to go but I thought I'd share since I've been lurking forever. Hopefully I got 1 more year of noob gains left and this time next year I can be 180 and not lose any muscle. I hope next year is the year I finally get a gf/feel handsome about my self.

6 ft tall code monkey 28 years old and balding in case it helps anyone.

WAGMI

>>76501104
not bad but you should throw in greek yogurt for protein

>>76501367
Same feels rn. Not too hungry even though I only ate a 400 calorie salad earlier but I’m eating 8oz of ground beef as my dinner for the protein.

>>76501373
Nice job I was in your position a year ago. Time has gone by really fast and I'm happy I did something.

>>76501373
I got to this stage then gained over 100lbs back within a year

>>76501241
I dont eat past my bmr either. At least my a lot anyway but are you just that skinny already for it to be that low?

Anyone else gets bloated stomach after doing any kind of more intense exercise? Even faster walking for a prolonged period of time counts.

>>76501367
I just finished reading this arc. Glad Jack has his own series now.

>>76500294
No need to load. Just take 5g

I gained between 4 and 5lbs. It took about 7 days for my water weight to max out.

>>76501034
Sounds kinda normal? For me it was 94cm six weeks ago at 74kg, and now it's 91cm at 69kg.
Also do you measure relaxed or do you push your gut out as much as possible to measure at maximum?

I think my total consumption today was around 1000 calories
I really didn't want to cook so I kept putting it off and went 13 hours on yogurt and coffee...

Fatty Contest
Name: Dzonathan Gavert
Weight: 110.65 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=srh9aX-6rUM

>2 weeks in diet
>still no weight loss
This is what kills motivation.
Now I go sleep again before I devour that ice cream and gain 2k cal.

>>76501728
>overall progress
Based. Great progress.

>>76501821
Thanks. WAGMI.

>>76501837
Y E A H H H

>182cm
>77.2kg
>still got small moobs
>still got skinnyfat gut
Down to the 60s it is then

>>76501901
Start lifting idiot, going full skelly mode isn't the answer.

When did you guys first buy new clothes? I'm around 181 cm and 111kg (lost 10kg so far over the past 5 weeks) and the suit that I used to wear is now kind of big, or at least the pants are. I had to buy a new belt cause I like my belt really tight and my pants stretch quite a bit off of my legs. I don't really know when to buy new clothes since I know I am going to keep losing weight and the new clothes I buy now are going to go to waste.

Fatty Contest

Eumenes
91.3kg
193cm

>>76501908
I did that last time I lost weight, went on maintenance or maybe a very small cal surplus, forgot which and started lifting, kept my gut anyway and got demotivated.
I'll try to get full skelly mode this time before I start lifting

>>76501901
you should lift but you'll feel and look better while in skelly mode in the meantime, don't let anyone tell you otherwise
15%+ bf is the death of men

>>76501909
I buy new clothes as soon as the old ones start to look too loose on me. Yes, it's expensive and wasteful but it's also a source of motivation.
Also I can't come to work looking like a little kid wearing his dad's suit.

>>76501908
>>76501934
I don't think 77 kg at 182 cm is necessarily "skelly mode" either, is it? I mean that still leaves him at the top half of the normal BMI range. Anon could drop to the high 60s and still be in the edge of the healthy range, especially with a high body fat %

>>76501942
yeah I'm realizing that wearing well-fitting clothes makes you look better at any size. I know, "no shit sherlock" but for a while there I naively thought I would look thinner wearing my old clothes, because they were so baggy it would highlight how much I've lost, you know?

>>76501934
I would lift but I really don't have the energy for it with this diet, had to walk to my parents house today and I felt like I was gonna throwup. Had to sit on the sidewalk for a minute or 2. Admittedly I haven't eaten anything yet today and it's really fucking ho lt outside so maybe that's why I felt sick.
But yeah I doubt I can keep this diet up while lifting unfortunately.

>>76501975
I was lifting while fasting at like 350lbs, your limits are entirely self imposed.

Am I weird for printing these OP duck pictures out and sticking them to my wall, replacing them every time with the new one as long as I'm on a cut?

>>76501956
Yeah according to bmi I need to hit 62kg to be considered underweight if I recall correctly. I think my moobs have already shrunk a decent bit and my gut is really only fat below the belly button and my love handles have shrunk a bit too.
My next goal is 65kg, should hopefully be skinny at that point if not I'll try 60kg but I really don't wanna go that low

>>76499808
1. use the Harris-Benedict equation to calculate your TDEE (total daily energy expenditure), set your activity level to 'sedentary' if using an online calculator
2. subtract 500-1000 calories from that number, this is will give your CALORIE LIMIT for each day. if you don't go above your limit you will begin to lose weight. 500 calorie daily deficit will get you 1lb of fat loss per week. 1000 calorie daily deficit will get you 2lbs of fat loss per week.
3. food choice: choose filling, high-satiety food like chicken, beef, potatoes, cottage cheese, or anything else you want (even sugar) just DON'T EAT MORE THAN YOUR DAILY LIMIT
4. count all the calories you consume. either write it down on a little notepad, a sheet of paper on the fridge, or use one of those god-forsaken smartphone apps that track your calorie intake.
5. weigh yourself every morning and chart your weight loss. do this for a few months.

>yfw the secret is weight loss is **checks notes** middle school algebra

Cottage cheese did not spark joy today.
It might be over.

>>76501985
From my experience lifting while fat on a fast is easier than lifting while skinnyfat on a fast. If I had to bioscience it I'd say it's because a fatter body has a lot more energy to burn while a skinnyfat body has less fat to burn for energy.
That's beside the point anyway though. Lifting like this will make me miserable and I'm more likely to say fuck it and break my diet if I'm miserable

>>76499808
You sound like me in the past, down to the weight when I started.
I can't guarantee it'll work for you, but for me what worked are:
- Keto (WITH caloric deficit), it's just easier for me to get the required volume so I don't feel hungry
- Get started with light exercise. You just want to get sweating and your heart beating so that you can build a baseline of fitness, the lifting can come later (but starting early doesn't hurt)
- GET THERAPY you fucking idiot. If you're just memeing in the "haha I'm depressed" way, then just improving your life will be enough to fix it, but if it's actually clinical depression as it was for me, either you have to work on the root of it (which I did in therapy) or if you can't get medicated. Still better than having an actual plan to off yourself if things don't get better within a set timeframe. Been there done that. The reason I'm stressing therapy is twofold: 1. It'll make you appreciate life so much more, even without the weightloss, 2. Without addressing it your chances of gaining the weight after a diet are high, it happened to me

As for how, calculate TDEE, subtract calories from that for deficit, get an app for tracking (myfitnesspal or cronometer) AND a cheap digital kitchen scale. Whatever you cook or eat, you measure on that scale and log in the app. No shortcuts or cheating.
That's pretty much all you need.

>>76500949
What absolute shit you put in your face

>>76501990
>My next goal is 65kg, should hopefully be skinny
I mean keep losing if you want, it sounds like you're not at an unhealthy level (yet) and I know how good it feels to see the number on the scale go down. But eventually you're going to have to stop cutting and start building up some strength.

And absolutely do not listen to this guy: >>76502010. I know it's hard but you want to keep exercising on a deficit.

I am on this world to suffer

What annoys me is I can box a heavy bag with drills, use a reflex ball, double end ball, i have a bit of cardio for a man overweight, I'm genuinely fitfat where im strong fat, I shoot skeet 2x a week and work the ground, i shoot sporting which is like 5 mile walks in the woods, I lift weights, I box / kickbox, I do a bit of yoga and balance work all while 12-6 fasting and eating clean unprocessed food.

My problem was NOT doing any of that for 30+ years, I lost it during covid, then they fucked us again with a 2nd lockdown and I started drinking again

I've not touched sugar, cider, carbs or anything processed in 50+ days as I started this chart a week or so after I started

I'm having a horrible day. My best wishes to the rest of you. Enjoy the day for me bros.

>>76500481
I cook my chicken directly from the freezer, just spray it with oil and throw it in the oven.

When I forget to thaw my chicken (which is honestly more than 50% of the time because I have severe unmedicated ADHD) I just use the defrost setting on my microwave then toss it in the air fryer
It sucks but it's better than ordering a pizza every other day

>>76500214
>Add collagen to the sauce so I can't taste it
A man of culture.

>>76501968
People probably carry it differently, but I decided to have it that way when the numbers started to go down. I've gone through several full sets coming down from 3XL to L.

>>76502049
Due to clothign sizes changing in the last 2-3 years, I was always naturally a 2XL in most sizes, my dad is 6'3, I am 6'3, we are both large men, massive hands, huge shoulders etc I recently got sent a 3xl pair of trousers whihc I bought the year before - year no they lie, i had to buy a 2nd pair in 5xl!

I've gone through several skeet vests in sizes because they are super important to be fitted, not loose and as a result I've gone from a 5xl to a 3xl again (bullshit sizing my friend who is 5"1' wears an L sized one lol)

I am loathed to buy new clothes but alas I am going to have to shorly

>>76502037
how about you take responsibility for taking the chicken out to thaw instead of talking like you do

>>76502107
>le take le responsibility
no intelligent person ever talks like this

shall be consuming only 1,100 calories per day starting tomorrow. I will lose 1kg per every 10 days for 100 days.

>>76502119
Good luck man. I've been on 1,200 a day for the last couple months and it fucking sucks.

>>76502119
>>76502125
You are both weak, form some character, suffering builds it. Fasting and cold showers is what you need you maggots!

>>76502037
I wouldn't even bother defrosting it, just spray with oil and throw it directly in the air fryer. Doesn't take that much longer to go from frozen solid to fully cooked. And since the center is colder you can get more browning on the outside before it becomes overcooked.

>>76502150
I’ve suffered all my life and am yet to get any of this character that people talk about

>>76502172
You haven't learnt from the suffering, mearly been a product of it

>>76502163
Never do this

Jesus christ Americans, you are disgusting

>>76499720 (OP)
Hey anons. How does a 2500 a day maintenance calorie sound for me? I'm a 5'6 (don't laugh) 155 pounds male who has a weekly average of 15000 steps a day (20000 steps 5 days a week, 10000 one day a week then 0-1000 one day a week) and weightlift 3 times a week. Some calculators said 2500-3000 but that seems high as fuck

I'm a bit skinnyfat with 104kg and 96cm. Legs, arms skinny, some stomach fat and quite big men boobs. I'm doing weight lifting for some months now and I'm not sure how I should proceed. Better do a solid diet first and get rid of all the fat? Or do more intense workout and eat more to get overall bigger?

What I definitelly need to change: I eat lots of fast food, sweets and drink soda. Obviously thats where the fat is coming from. The amount I'm eating isn't all that much.. it's just too much sugar and bad calories. I don't wanna do cardio because I hate cardio.

>>76502163
Always do this

God be praised Americans, you are beautiful.

>>76502180
fast outside 12-6, work out during fasting, drink ONLY water (touch of cordial / juice is ok), STOP EATING PROCESSED SHIT

It's really not hard to pick up an apple instead of a chocolate bar, it's not hard to NOT eat McDonalds over buying the ingredients yourself and making it healthy

Make 1 change a day, do something better each day, it all adds up

When i holiday in the USA I am amazed at the obscure body shapes people have, due to the corn syrup and hidden calories in the processed "food" which other nations baulk at yet the USA have the gall to call hearty good UK food bad

The logic is so retarded to think American "cuisine" with brown sugar sauces, deep fried or full of chemicals is worse than a roast beef dinner from the UK with 5 different vegtables, gravy from them and the bones, clean meat and god tier things like stuffing with sausage meat

Ok the last maybe not so great for you but dude, just start EATING cleaner it's the easiest change to do

when people talk about weight loss, one of the little motivators they like to give is that it uncovers visible dick length. you've always had it, and you can measure it bone pressed, but now you see it. what they didn't say is that actually it's impossible to press all the fat pad out of the way and bone pressed measurements just reduce variance. i assume erection quality changed a bit as well, though i don't think it was much. i can and do get hard enough that it's painful, especially when a partner is involved.

all of that to say that bros, my dick is now nearly 7 inches bone pressed and it was like 6 before. ????????? i only lost like 12 kilos and have another 10ish to go.

>>76502119
say goodbye to all your muscle and neat and hormones

>>76502119
What kind of TDEElet are you that 1100 kcal translates to only 0.7kg loss per week?

I started a short-term emergency cut August 1 and I'm down ~13 pounds. Obviously that's not all fat, (I'm hoping like five pounds of it is lol), but man I look so much less bloated, feels good man.

Is there any reason to dry fast (outside of sport weigh-ins) or is that just a mental illness thing?

I’m so stressed over everything, I’m so mentally weak, I hate myself so much

>>76499720 (OP)
>6ft 200LB 6 months ago
>moved to a new area
>been spending a lot of time by myself
>built a home gym
>lift almost every day for 6 months
>track calories, usually eating well under what I need to lose body fat
>get a new PB on a few movements a week even up to last night
>friends drive up to visit me for the first time in awhile
>the keep telling me that I look jacked and that they are impressed with how good my physique is
>fly home for a funeral, cousin keeps asking me if I'm on roids
>come home, have a casual Friday at work
>co workers keep commenting on my gains since im in a tee shirt and not a work uniform for once
>go out to a coffee shop, QT 3.14 cashier my age halts the long line behind me to ask me about myself and to give me some free stuff she hasn't been offering the other customers in front of me
>feelsgoodman
>step on the scale this morning out of curiosity
>206LB
>MFW

>>76502260
nigga how high is your deficit and how long you been in it? you're probably facing an incredible load that would weigh on any human being and you believe that it's nothing and you should be able to handle it

>>76502258
drink water nigga you're placing undue stress on your organs

>>76502351
I'm not dry fasting nigga, I'm asking if there's any reason to

>>76502393
nah don't do it, your metabolism performs best when there's plenty of water. there's all kinds of reasons to keep drinking water but most importantly it keeps the water weight off by controlling stress and fluid balance, and fat is broken down during weight loss by hydrolysis, which means your weight loss is most efficient when you have enough water. your body will make do in water's absence but it will not only be less effective, it will feel like shit for most people as well.

Good morning, frens. Stay strong.

>>76502405
proud of you mr. green hat

>>76501909
I'm being a cheapskate and buying the bare minimum amount and quality until I hit my goal (but still not look like total shit until then), then the floodgates open to get a new wardrobe entirely.
To answer your question though, lost about 12-14kg before I had to replace important stuff. I noticed that my suit trousers just didn't sit right even with the belt and it would kind of fold on itself and slink down in between the belt loops.

>>76502405
That reminds me I must wash my shooting hat, it's vile and we're in a heat wave in the UK

>>76502412
Thanks, fren.
>>76502436
Think it might need a wash soon, I smelled it putting it on this morning

>>76502248
It's not real. It can't be.
I'm eating ~700 kcals a day and that translates to 1.5 kg loss/week.
If we assume it's all fat (admittedly at this steep of a deficit it probably isn't), that's 1650 kcals deficit a day, for a tdee of 2350 kcals.
But I'm sedentary to the max ( I basically move from my bed to my desk in the same room, then once a day to the bathroom for a shower and the kitchen. I leave the house maybe twice a week to get groceries, the store is small and 3 houses over. I'm also disabled and have substantially less muscle mass than a healthy person.
If I have a 2.3k tdee as the lab grown example of needing little food except for people missing limbs, then there's no way that anon only loses 0.7kg/week. That'd be 1.870 TDEE, almost 20% less than me.
I suppose they could have dwarfism but that's about it to explain it, probably they're just tracking kcals wrong

>>76502451
>Think it might need a wash soon, I smelled it putting it on this morning
Once you wash it, use shampoo it gets the oils out, use a touch of dishsoap and use a soft brush work it in, shower with it, then dry it out fully. When it is put it in the freezer. Any bacteria left in the hat will be frozen dead. Leave in for 24 hours for best effect. Works well for hot days as well

>>76502452
It's entirely possible if he's very short and already fairly close to his goal. Let's say he's 165 cm, 70kg, and sedentary. That puts his TDEE at about 1,900 a day. 1,100 wouldn't be some crazy huge deficit for him.

Does height make that big of a difference? I figured I was super outside the norm due to mow low amount of muscle mass, but maybe I have shared experiences with my short kings then.

>>76499808
it’s fucking simple.

Do OMAD. One meal a day. Make it as tasty as you want it to be, obviously don’t go overboard with it and use some common sense. Stick to mostly proteins and veg and cut out processed sugar products completely.

Rest of the 23 hours a day stick to zero calorie soda and black coffee to fight off hunger.

The trick here isn’t just calories, but you’re not spiking your insulin production throughout most of the day, meaning you’ll burn visceral fat much quicker.

On top of that, if you want to burn fat quickly, find two days a week (for me it’s Sunday and Monday) where you don’t eat at all, just fast with water and black coffee.

Make sure you’re taking a daily multi-vit and electrolytes.

Unlike going to the gym, where you actively have to go out of your way to train, find time, effort, motivation, this is the complete opposite. You’re not planning some fancy diet, you’re not counting calories, macros, you’re simply not eating.

Two more things.

Get your blood work done, especially thyroid. If your thyroid is off, losing weight is much more difficult.

Second, find ways to passively burn cals without training, i.e walking instead of driving, collection instead of delivery etc. 10k steps per day is pretty easy!

Even in a month, you’ll see a massive change.

>>76502513
Twomad > Omad

>on keto
>don't want to cook this morning
>looking for places to eat
It's surprising just how little food is actually suitable for human consumption
Even if you try going for the meatiest option in most places you'll still find 1:2:3 ratios of protein/fat/carbs. I basically can't eat out anywhere.

>>76502572
>ketotard is incapable of going to a restaurant and only asking for meat in his meal or cooking at home

okay.......

>>76502582
>try to go out to meat
>impossible to find a meal that isn't a carb bomb with a side of seed oils and small amounts of protein for flavor
>>must be you!

>>76499808
>>76502513
Can confirm, have been doing low carb OMAD for the last 6 weeks and have lost around 30 lbs in that time. The first two days felt weird because i was so used to eating multiple times per day, but once you get used to it (which is fast) it's very simply to maintain OMAD. Just eating meat/fish and veggies for dinner, and trying to keep carbs below 15g per day; although i'm not very strict or religious about low carb every day... once or twice per week i will just have a kebab or something like that instead of my usual meat+veggies, if i feel like it. No specific "cheat days" or anything like that, just playing it by ear. I also make sure that i get enough protein (130g+), which is easier said than done with only a single meal per day, so roughly a 1 hour feeding window (or less) to get all the protein in. I supplement with whey shakes to make sure i hit my min protein, so make sure to find a flavour you like and can drink every day early on (banana is love, banana is life). Good luck anon, genuinely the hardest part is getting started, once you are on your way it almost becomes autopilot

>>76502405
HATMAN CHECKING IN

Fatty Contest
GuidoGolem
210.8lbs

>>76482356
>350lb attempting to walk 200 miles in August.

Days 9-13 complete. It's been tough, especially as the solo walks at the weekend even with some podcasts were not as fulfilling as the walks with team. Team is also keeping pace, but struggling a little with the distance, not /fat/ but only marathon runner boss man has a fitness background.

Currently sitting at 93 miles and hoping to hit mile 100 today.

Boss man is beyond impressed with my dedication. Confided in me Monday night that he actually sees more potential in me at work because of this and that he'd basically written me off as lazy and unmotivated despite being a good worker. He's invited me this week as a guest of his gym membership as he'd like to do some strength training.

My legs are a little more than tired. If I can keep up the pace to the weekend; I'm going to rest my legs on Saturday to enjoy gym day with boss man.

>>76482366
>>76482370
>Still proud and believing in you anon!
>Keep up the good work.

Thank you Anons for your encouragement. I'm starting to believe I can actually do this.

>>76502669
/fit/ corporate climber, many such cases. Congrats anon, people are noticing.

I'm fucking fat.

>>76502772
Same

>>76502669
Can't believe all the good that will come to you because of this challenge and your willingness to complete it! Huge hype!

>>76502772
im skinnier than ever but I still feel like a skinnyfat DYEL

Feeling particularly fat and subhuman today.

>>76502772
>>76502898
yeah, i lost 30 lbs, still another 27 lbs to go to get to what TDEE calc says is my "ideal weight". Making progress, and people around me say i look great (compared to how I looked before obviously), but i still feel like a disgusting fatass. Thank you /fit/ for infecting me with FPH, turning this hatred inward was and is a legit motivator

Will a steep caloric deficit and barbell routine for upper body get rid of my man boobs

>>76503001
eventually, but they will be worse for a while. It looks fucking awful when the muscle decides it wants to be separate from the fat. They get more cup like and droopy.

>>76503006
Tbh mine look pointer because of the underlying muscle. Fuck my life

>>76503011
it did get better for me. The worst was seeing my chest measurement shrink. Have boobs and a smaller chest just felt like life was punching down.

>>76503018
post tits or gtfo

you know the rules

Is it cheating if I make a poopy before weigh in?

>>76501531
Yes. I dont know why

>>76499720 (OP)

Fatty Contest
TacoFlavoredKisses
184.8 lbs

Threadly reminder that WAGMI

I HATE CHICKEN I CAN'T SWALLOW THIS SHIT ANYMORE

>a heaping pile of broccolium, chicken breast, carrot and mushroom stew that just barely fit on my largest (it is large) plate is about the same calories as a large doughnut
why are sweets even legal?

>>76501909
>When did you guys first buy new clothes?
i still have my old clothes to fit into. its been 15 years since they've been worn.
>>76502179
just do 2000 and if you keep losing weight, up it by however much you think you need based on the days/weight lost.

Fatty Contest
FattyFatFemcel
218

This is a new low for Fatty Contest.

>>76503115
I’ve clocked in before a few months ago as FattyFatFemcel at 247, we’ll see if the bot remembers me

>>76503127
>femcel

I want to do this to you >>76502772

>>76502179
>5'6

NGMI

>>76503127
>femcel
>fat
>30 pounds in a year
if you aren't like 19 or married already it's over for you

>>76503163
I’m 21 and the weight loss only started in April this year when I got an active job where I get a lot of steps in daily. 7.1lbs/month isn’t bad at all

howd i do this week /fat/?
>50% carbs, NGMI
mostly from tortillas, bananas, and rice. targeting 50% protein, 35% carbs, 15% fat
>wtf happened on sunday?
i work 11hr shifts, overlapping with the few hours the Y is open on those days. had a burdened hike planned after work but tricked myself into thinking a bite at maccas would be okay. i got 3 piece chicken tender and a spicy snack wrap (~720 cal together, almost equal macro ratios) but felt famished when i got home and ate my normal dinner
>captcha ATGR8
guess i gotta thru-hike the appalachian trail

>>76503107
A better question is why aren’t people replacing granulated sugar with monkfruit/stevia that has 0 calories and tastes the exact same

>>76503187
all meaningless chaff numbers, post the scale readout fatty

>>76503202
Because the last four words of your post are objectively untrue.

uh
so I don't know how else to say this

I want to take one of you and give you a sloppy kiss. who wants to sacrifice themself?q

>>76503246
for weight loss reasons of course. I need to get my cardio in for the day

>>76503232
>08/07 195.0
>08/08 192.2
>08/09 191.2
>08/10 no data
>08/11 190.4
>08/12 189.0
>08/13 187.6
before 08/10 my workouts were midday; after, they were at 6am. i think this affected my weigh-ins by virtue of not having eaten or drank much yet. obviously, much of this loss is water. by calories alone, one should expect i lost ~1.5lb of actual mass

I really need some help bros. Right now I am 35 years old and I weigh 242 pounds at 6 foot tall. My blood pressure was 146 this morning. Its typically around 150. I am really wanting to get on a blood pressure medication. Especially because I am planning to get on TRT after I get my weight around 200 pounds.

My uncles all take lisinopril (ace inhibitor) and say it works great for their blood pressure and that my blood pressure is probably more genetic than having to do with my weight. But I was researching and found that lisinopril decreases free testosterone. Something I really really cant afford as my test is in the 300s currently.

Which plan of action would you fags take?
>go to doctor, ask for lisinopril, disregard free test knowing ill get on TRT soon anywayh. In fact be happy with the test lowering affect bc it means i can get prescribed a higher trt dose
>go to doctor and ask to try other BP lowering shit such as beta blockers or something
>disregard my BP and keep losing weight and see what my BP is at 200 pounds
>other

thanks to anyone who responds in advance

>>76503275
The third option worked for me, ymmv of course. I'd avoid any long-term medication if possible.

>>76503275
>>76503288
ah nice.
google says for every Kg of weight you lose (2.2 pounds), your blood pressure should go down 1 point. Losing the 42 pounds should put blood pressure right at 130. Which I can live with. Might need to get weight down to 190 to really be optimal but I am not trying to live forever either just don't want to have health anxiety about stroking out

>>76503275
I'm not trying to mock you or insult your intelligence or anything, but have you tried adjusting your diet or increasing your potassium or decreasing your sodium or upping your cardio?

Medications should be a last resort, not a first thing to do. Even if you are overweight and in bad shape, you can greatly improve your blood pressure numbers without having to go on medication. I have high blood pressure and I'm 33 and I managed to bring it down through lifestyle alterations and managing my diet.

>>76503275
>blood pressure meds
>trt
>a bunch of other shit I can't pronounce
have you considered not being a fucking fat retard?

>>76503323
Yeah I just went into a panic when I saw that 150 is STAGE 2 HYPERTENSION.

I am pretty active I get my 10k steps, I have lost 15 pounds already in the last month and a half. I also do bike rides. My resting heart rate is always in the low 60s

I am sure I need to up my potassium (it was at the low end of the range last time I had a blood test and sodium was at the high end). But part of me also feels like if I have healthy kidneys I shouldn't have to worry too much about that shit I suppose thats why I never paid any mind to salt

>>76503252
i can't weigh myself every day because the numbers bounce around too much and it drives me mad.
so i weigh myself, skip 3 days, then weigh again.
i was 238 today, i expect to be 235 on the 18th but we'll see

>>76503342
Yeah, I would try a dietary intervention man. Good luck. And by the way, great job on those 15 pounds. Keep going. You're definitely going to make it. The fact that you're here asking for advice on general health and not just weight loss shows that you've got the correct mindset that's going to sustain you through your journey of self-improvement.

>>76503001
ye

navy method says I'm at around 33%bf at 190cm and 115kgs

I though I was higher and I probably am a bit higher but still nice to see the progress in this way

>>76503275
>beta blockers
fuck no. It is fresh hell trying to get a cardio session going. You basically fight the drug as you attempt to get your heart rate up. It is doable, but it feels like absolutely dog shit

>TRT
an excellent way to kill yourself early. This removes all possibility of good tracking unless you hitting the dexa scan regularly and grows your heart (which is very, very bad). Your noob gains should be close to using TRT anyways. PEDs are for at least intermediate lifters.

>doctor
yes

>disregard my BP and keep losing weight
kinda recommend. Thing is you need to commit. You are literally playing with your life. If you aren't losing ~2 lbs a week then go back to the doctor.

At minimum get a good statin.

>>76503202
Because I barely eat sugar and therefore the calories are negligible. I'll put a small amount in some marinades or sauces. 5 or 10g here and there is completely insignificant

>>76503275
1) go to dr and take what he prescribes you. Why are you requesting specific meds that relatives use?
2) lose weight. Every 2lbs of weight loss is roughly 1 pt of blood pressure decrease

Source: ive dropped 130lbs and have downsized my BP meds 3 times

>>76503202
monkfruit/stevia and all those other 0 calorie sugars mess up your gut microbiome

Annual pcp appointment. He did a double check to make sure he had the right parent and removed the high bmi diagnosis from my chart before even sitting down.

Brought up some of the same concerns that went unaddressed last year..doctor is now suddenly listening and treating me like a human being.

Ngl, I should enjoy people treating me differently but it just makes me resentful

>>76503429
>Every 2lbs of weight loss is roughly 1 pt of blood pressure decrease
I have lost 40lbs. I would love it if I was consistently in my low 120s. It helps and it is far better than drugs, but stop making up numbers. There are anons here that would be 60/20.

>>76503437
Glad Doctor Maury is taking good care of you.

Legit congrats on your chart change. Keep up the good work.

>have to lose 3.5 lbs (1.6 kg) in the next 11 days to hit my goal weight at my goal date
Going to be rough but I’m willing to put in the work. No more egg yolks. No more reward chocolate at the end of the day. No calories that aren’t extremely satiating. Incline walks every morning. No food for first 3 hours of the day.

>>76503453
u can do it little chubbers

>>76503451
It affects everyone differently. Some people also just have high BP that runs in the family. I'm pretty sure every adult male on my dad's side of the family had to start taking meds from their 40s or 50s.

I had my BP clocked at 140/90 during a routine checkup around this time last year, which is what lit a fire under my ass to finally start dieting and exercising. This week I measured in at 100/70, my evening readings after my shitty stressful job are way higher at like 125/80 but still better than it was. So in my case it definitely helped, but in ten years my shitty genes may finally catch up with me.

I
WANT
TO
EAT
THE
SLOP

>>76503453
>3.5 lbs (1.6 kg) in the next 11 days
ez pz

>>76503487
I want to go drink a beer or 5. But will only have a non-alcoholic one

>>76503429
>Why are you requesting specific meds that relatives use?
Why the fuck would I not do that? Are you retarded?

>>76503451
Im not making up anything. This came directly from my cardiologist.

Who do you believe? A cardiologist or a retard who can't Google?

A net weight reduction of -5.1 kg (95% confidence interval [CI], -6.03 to -4.25) by means of energy restriction, increased physical activity, or both reduced systolic blood pressure by -4.44 mm Hg (95% CI, -5.93 to -2.95) and diastolic blood pressure by -3.57 mm Hg (95% CI, -4.88 to -2.25). Blood pressure reductions were -1.05 mm Hg (95% CI, -1.43 to -0.66) systolic and -0.92 mm Hg (95% CI, -1.28 to -0.55) diastolic when expressed per kilogram of weight loss.

>>76503487
FUCK OFF I HATE FAT PEOPLE

>>76503465
Yeah, personally im a mixture of both. Even once I reach a normal weight I will still probably need a small dose. But excess weight was definitely compounding the problem for me.

Sodium intake was an enormous issue for me, too. I am just ridiculously salt sensitive. At this point I dont eat more than one takeout or frozen meal per week. I just cant do it

>>76503487
I spent an hour this morning sitting on the toilet trying to decide what slop I wanted to treat myself today and after long consideration I drove 20 minutes to a slop restaurant, bought the slop, and of course was disappointed

>>76501999
Have you tried mixing onion soup mix into your cottage cheese? It won't spark joy this way either but at least it'll be different.

>>76503557
>Who do you believe? A cardiologist or a retard who can't Google?
neither. It is a one size fit all answer that is clearly debunked by people in this thread. People here have lost a hundred pounds, therefore should be dead unless they were 260/180. It a hard number based on average or bullshit, it doesn't matter. All numbers like these are fake without proper context.

So tired of this lack of ability to understand study X is based on Y and shouldn't be used as gospel for a large group.

>>76502119
Good luck anon. Just remember that what you eat really matters for preventing unnecessary hunger on that diet. You may even have to just throw out good food because you can't stop yourself from eating it.

>>76503621
autistic retard cannot into rules of thumb

>>76503583
yeah the salt sensitive part is what I don't really understand. Do you think you have impaired kindey function? I alsways believed your body just pisses out extra salt no big deal. But apparently for me it makes my blood pressure shoot up. I recently correllated that eating ramen noodles makes me feel bad and I thought it was the gluten or some shit. Nah it was the 2x daily value of sodium

I'm tired of chicken already, I need some chicken recipes. How do I make it not taste bland? Nothing difficult or adding a ton of extra calories. Thanks

Are weight loss jabs taboo here?

About to try out Mounjaro for the first time to try and get my pre-NAFLD under control before it's too late. Any tips? Slightly worried that I'll flinch or not do the jab right the first time.

>taking the mounjaxxine
SAFE AND RELIABLE

>>76503692
Yes

>>76503323
I dropped my blood pressure from 144/99 to 118/78 or basically from high blood pressure to normal blood pressure by just doing cardio after my weightlifting. I used to take bp medicine and no longer require it. It is certainly possible. Cardio isnt even that bad once you get back in shape, I actually look forward to it.

>Grim Dawn
>POE
>Last Epoch
All i need to keep me from the sloppa

>>76503678
Been on it for a week.
I feel it's very potent, you nearly immediately feel your sense of hunger get blocked out.
Expect digestive issues. It gets better.
The needles are pretty straight forward to use. If you haven't had a consultation, or you're ordering online, you can look up videos and people talk through it. It's pretty idiot proof. Maybe get somebody else to do it if you're really unsure with it.

The first few days you won't eat much. Sense of hunger starts to return towards the end of the week as the medication wanes. But, it's been pretty easy to just ignore it.
Stick to simple food. Brown rice and chicken or pork. Fatty stuff will mess up your digestion a little bit. But, the drug doesn't change how you absorb food or anything, it'll just make it so you've got most of your daily calories from fat, and that'll make you feel like shit regardless.

Use the lack of hunger to consider what it is you're using food for. A lot of people are depressed, so they eat to get a hit of dopamine in knowing they've consumed enough food to survive a day or so, and once you've not got that any more, consider what else gives you happiness and work towards that.

Overall it, works. People will be mad at you for taking the "Easy way", or worried you'll explode from the "Crazy science drugs" or whatever.

how do you anons know when you're done losing weight?

>>76503716
u reach bmis 18-19

>>76503670
I get bloodwork regularly. Kidney function is fine. I think some people are just built like this. I remember as a kid my dad would have his hands swell a bit if he ate too much salt. Just must be genetic.

Ive just accepted that I have to limit eating out and watch my sodium consumption. As ive been eating less calories and working out more ive actually started getting to the point where I crave salt/electrolytes and i need to supplement them a bit. But I am careful not to go over 2500mg sodium.

If I have a big salty meal or a large holiday meal I will take a prescribed dieuretic. Sometimes I shed 5lbs over the course of a few hours. Or course, its all water weight and I gain it all back over the next 36h

>>76503678
Ive been on it for roughly 5 months. It is much more of a nothing than I expected. Those auto injector pens are awesome.

Only advice I have is to stick it in your thigh, and to not to too close to your knee.

>>76503717
that would place me at exactly 150 pounds being 6.06 feet tall. or 68 kg for 185 cm
isnt that a little too much?

>>76503723
I thought you did it in the side of your belly and the thigh is a last resort?

>>76503676
use spices

>>76503730
My instructions said belly, thigh, or triceps if someone was helping you.

Always had good success with the thigh

>>76503676
I toss mine in a zip lock with onions sauce, salt, sugar, and gochujang. Marinate for 15 mins.

>>76503716
11% bf

>>76503730
It's a subcutaneous injection, so you don't want to hit your muscles. It goes into the fatty layer beneath your skin which is above the muscle layer below that.

Thigh and belly have a lot of fat. But, too much fat is a bad thing so at a certain point of gut it's better to go for thigh. You also don't wanna hit any blood vessels or anything, and the thigh has a lot more of those compared to your belly.

Both work, and it depends on how big you are. But sitting down and getting it into your thigh is a bit easier than your belly.

>>76503676
cut into small chunks, cook with garlic, red pepper, onion, oregano and a spoonfull of tomato sauce.
>>76503716
you can comfortably wear a sized medium shirt

What do you put into your wraps

>>76503764
Hmm, may try thighs first then

>>76503787
i alternate between left and right side of belly button and I have done probably 30 injections and had no problems just hit a blood vessel and caused some minor bruising once.

>>76503716
NTA but also:
What's your gameplan after moving from bigfat to skinnyfat?
Cut until skellington?
Stay in recomp for an extended period?
Bulk back up to strongfat and then cut again to target physique?

>>76503754
11 isn’t good enough. Lower abs aren’t even revealed at that level. Gotta go to 10% at least, preferably 9%.

Another day, another chicken and broccoli sloppa bowl. Wagmi fatties

>>76503810
I never really had a plan, i just wanted to stop being a fatass, i think i still have some excess in fat, but just a tiny bit
Would be cool being stronger and getting the girls to come feel me up

>>76503766
i think i am somewhere inbetween, i'm some 185 cm tall and 75 kg right now

>>76503818
That's retarded and unhealthy and your HPA axis will rugpull you long before you reach that.

I´m trying to substitute my workplace Lunch with pic related, how bad of an Idea is that?
I heard some scetchy shit about this stuff, is there anything I should know about it?

>>76503834
It doesn’t get unhealthy until below 8%. Sour grapes?

>>76503839
If it works it works I guess, but I find any liquid calories not to be worth it.

I ran/jogged this morning and hit my step goal, my upper body is sore from my new weight routine to lose my man tits, what should I do after work:
>go do my dumbbell routine
>go to a spin class for more cardio gains
>walk

>>76503853
What would you recommend instead?

>>76503839
just eat actual food, what the fuck anon?

>>76503871
>>76503880

>>76503880
my plan is to reduce my stomach volume long term, so that I eat less in general
Also our canteen is shit, basically fat+sugar+salt at the price of a decent meal and these drinks are easy to transport

>>76503889
Make your own food piggy. This is fat brain talk

Any opinions (or experiences) with supplementing Collagen, Hyaluronic Acid and/or CoQ10 during or after weight loss for the prevention of loose skin? Is this something worth doing when losing enough weight that loose skin is basically to be expected?

>>76503871
What >>76503880 said really. I’m not sure what you’re trying to do with stomach volume, if you pick the right foods you can eat a shit ton and still lose weight. Have a massive salad with grilled chicken. Eat lean fish and broccoli. Anything that fills you for low calories is fair game. Some anons here like protein shakes and another liquids but I find those to be high calories for not very high satiation.

>>76503917
>to be high calories for not very high satiation
100% fatties should NOT be using protein shakes because fatties think of it as a milkshake or will sack afterwards because they're hungry.
t. fatty

>>76503907
Slather yourself in coco butter. I love the smell. I highly doubt collagen supplementation does anything.

>>76503917
If I would be certain about any of this I wouldn´t ask
Thank you for an actual awnser, have a good day

>>76503923
Just put the powder into something else you're eating.

>>76503839
>this is food

lmao we are living in a dystopian comedy movie

>>76503839
looked at three of them.
>huel
low-quality vegan protein, and not even much of it. In the trash it goes.
>yfood
sneed oils and sucralose, no thanks.
>ehrmann
at least has a decent amount of protein. But sneed oils, sucralose and maltodextrin kill it for me.

>What would you recommend instead?
- 2 pickled eggs
- 500g quark with spekulatius spices and 50ml of fruit juice, topped with berries and a tablespoon of honey.

>>76503957
what shithole are you from?

>>76503929
You’re welcome. Good luck.
>>76503931
Why bother though? Protein powder isn’t particularly filling. If it’s just for the protein lean meat, egg whites and greek yogurt are all better options. I would actually have a protein bar before powder.

>>76503839
if were offering suggestions, bring 2 or 3 of these to work. pretty low calorie, somewhat filling.

>>76503979
bro fuck off with that. You should never be eating that shit. You know popcorn has almost the same glycemic index as a fucking chocolate bar 67 vs 70. Straight up trash food

>>76503924
wtf does the coco butter do, and how? the supplements i mentioned (collagen, HA and CoQ10) were mentioned by a dermatologist buddy of mine specifically regarding loose skin (prevention), i don't really see these discussed much on /fit/

>>76503725
good point, maybe aim for low 20s then, whats ur current bmi?

>>76503997
Not that guy but GI isn’t even a relevant consideration. Dark chocolate’s GI is around 22 but that doesn’t mean you should snack on it.

I am craving the fuck out of some chocolate bros. Is there a chocolate version of something like pic related where I can eat chocolate for very low calories?

>>76504041
yes but its going to be a bit more than 5 calories, you'd be looking more at 50-70 calories a cup

>>76503997
>67
It's actually 55, meaning "low" glycemic index.
It IS still trash food, though.

>>76504030
it gives me about 21.9

>>76503431
Sweeping generalizations are not helpful.

Fatty Contest
WitnessMe
118.5 KG
Finally picking up my gym rhythm again after my break.

>>76504025
Well listen up bubba my IQ is higher than your friends is. Coco butter has compounds in it that increase collagen and elastin. It also increases general skin health and is a moisturizer which cannot be bad. Most importantly it has been used by pregant women for a long time for stretch marks and to reconstitute the skin of the belly after birth.

If collagen worked then I am 100% sure pregnant women would have also figured out that they should eat jello. Which is mostly collagen and has been cheap and accessible forever. I promise grandmothers would have figured out the jello thing if it made a difference

>>76504047
You’re talking about snack pack right? It doesn’t have to be jello brand stuff. It just needs to be chocolate.

Google brought me to these. They look great and I could divide them into suitably low portions. Only challenge will be only eating a little.
https://youtu.be/K7ohCMvSzf4

>>76504048
It’s just corn. That’s not bad.
>muh additives
Make your own then.

>>76504098
its not just corn it is popped in sneed oil. Its like saying a potato chip is just a potato

>>76504041
You can make sugar free pudding with oat milk for ultra low calories. It will be like a slightly thin custard in terms of consistency.

>>76504108
Use a different oil then fagboat. This isn’t hard.

>>76504167
Post recipe.
I buy protein pudding every week, but it's probably cheaper if I make it myself.

When I was craving salty food I looked into popcorn. Every single brand, even the ones that brand themselves as more natural, use palm oil.

Im not even a seed oil schizo and I won't touch palm oil

>18 hours into fasting, planning to only break the fast until tomorrow
>sister brings me home a hamburger without asking
sigh, looks like tomorrow will have to be the actual fasting day

NEXT
>>76504202 >>76504202 >>76504202 >>76504202

>>76504193
Moralfag reasons are the only valid ones to avoid palm oil.

>>76504181
not him but pudding is just chocolate, sugar and milk, boiled, with flour added until it thickens. doesnt take much flour.

>>76504265
So use oatmilk/skimmed milk with chocolate protein powder and stevia?

>>76504307
it might work, you can try making a tiny amount first to test it

I haven't eaten at caloric surplus once for 8 months.

Today I ate around 3500 cals with a TDEE around 2700. I'm kinda mad, but I'm also only BMI 23.9 currently so could be worse.

I'll be back in the green come the day after tomorrow's 1000 cal deficit.